Diet & Nutrition Articles

Cheat Sheet / Updated 10-17-2024

Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines. Although this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.

Cheat Sheet / Updated 03-14-2024

Gut health doesn’t only have to do with the digestive tract and how it functions. The term has come to mean a state of physical and mental wellbeing enabled by what occurs within the digestive tract — including the activities of the 38 trillion microorganisms (bacteria, archaea, fungi, and viruses) that support the healthy functioning of the human body. This Cheat Sheet gives you the science-backed principles for shaping your gut microbes for better gut health and overall health. You’ll also get a crash course on probiotics and other biotics, along with how to choose a product that’s more likely to benefit your health.

Cheat Sheet / Updated 01-05-2024

The macro diet, also called the macronutrient diet, macro eating, macro tracking, or the If It Fits Your Macros diet (IIFYM diet) is a balanced eating style that can be tailored to help you reach any health or fitness goal. So, if you’re looking to lose weight, gain muscle, get fit, or simply feel stronger and more focused throughout the day, this evidence-based eating plan has you covered. On this program, you track the amount of protein, carbohydrate, and fat you consume each day to reach personalized targets for optimal health.

Cheat Sheet / Updated 11-21-2023

Adopting a vegan lifestyle is incredibly rewarding. But it’s not without challenges — especially in the beginning. While you’re acclimating to this way of life, here are some tips for dining out that can help.

Article / Updated 09-27-2023

If you have food allergies, you need to avoid certain foods. Never eat the specific food you are allergic to, of course, but also make sure to avoid caffeine, sugar, and alcohol. The most allergenic foods include eggs, soy, wheat, tree nuts, peanuts, milk, and shellfish. Luckily, there are many foods you can eat! Vegetables and fruits, along with salmon, local honey, and tea, are all excellent sources of nutrients, especially omega-3 fatty acids. You’ll start feeling better when eating to detox your body. Garlic Salmon Vegetable Salad Preparation time: 20 minutes Cooking time: 7 minutes Yield: 4 servings Ingredients: 5 tablespoons extra virgin olive oil 2 tablespoons flaxseed oil 1/3 cup freshly squeezed orange juice 2 tablespoons freshly squeezed lemon juice 1 tablespoon mustard 1/8 teaspoon cayenne pepper 1 tablespoon fresh thyme leaves 2 tablespoons olive oil 5 cloves organic garlic, peeled and minced 1 pound wild Alaskan salmon 1 organic red bell pepper, chopped 1 organic yellow bell pepper, chopped 8 ounces organic button mushrooms, sliced 4 cups dark leafy organic greens 1 cup mung bean sprouts Instructions: In small bowl, combine extra virgin olive oil, flaxseed oil, orange juice, lemon juice, mustard, cayenne pepper, and thyme; mix well and set aside. Heat 2 tablespoons olive oil in skillet over medium heat. Add garlic; cook 1 minute. Then add salmon; sauté 4 minutes, then turn. Sauté 2–3 minutes longer until just cooked. Remove salmon and garlic from heat; let cool 10 minutes. Break salmon into chunks. Combine salmon with bell peppers and mushrooms in large bowl; pour dressing over all. Toss to mix. Serve on greens; garnish with sprouts. Per serving: Calories 469 (From Fat 319); Fat 35g (Saturated 5g); Cholesterol 53mg; Sodium 180mg; Carbohydrate 13g; Dietary Fiber 3g; Protein 27g.

Article / Updated 07-10-2023

When low-density lipoprotein (LDL) cholesterol (the "bad" cholesterol) oxidizes, it's more likely to lead to the accumulation of plaque on artery walls. Eating fruits and vegetables rich in antioxidants helps prevent this. Here's a list of great foods to shop for, starting with the best. Blueberries Watercress Blackberries Kale Cranberries Strawberries Asparagus Raspberries Brussels sprouts Plums

Article / Updated 05-22-2023

When you are on a diet to lose belly fat, you may be making a few common mistakes when you attend social events. And making these mistakes means you’ll be facing even greater challenges. So avoid doing the following, and you’ll be on your way to sailing through the next social event: Getting too hungry: Don’t ever let yourself get too hungry (whether you’re at home or at an event). When you get too hungry, you start to crave more food, eat too fast, and ultimately make the wrong food choices and eat too much of them. So before you go to a party or event, eat something. Chances are you’ll get there and the food won’t be served for a few hours anyway. So you’ll be there socializing and standing around, maybe having a glass of wine (which makes you even more hungry), and then by the time the food comes out, you won’t be able to control yourself. So grab a light meal or snack before you walk out the door. The best option is some lean protein, a healthy fat, or some vegetables. Having poor food options: Have you ever gone to a house party only to find that every item on the menu was high in saturated fat or refined carbohydrates? What do you do in these situations? If that one food choice is your only option, you have to eat it. Luckily, you can introduce another choice. Before attending a social event, offer to bring a dish. Make a dish that fits within the guidelines of your Belly Fat Diet plan. Not only will your host appreciate the thought, but you’ll also ensure you have at least one healthy option available to you. Overfilling your plate, or not using a plate at all: Don’t pick at party food. Get yourself a small plate and place the food on it before digging in. Doing so helps you see how much you’re truly eating. To help prevent overindulging from wanting to try a little of everything, survey the food before filling your plate. Walk around to see what’s available. On a scale from 1–10, which foods are the 9s and 10s (the foods you like the most)? Only fill your plate with these options, and skip the ones you don’t really love. Giving in to food pushers: If the party host or family member tends to push food or drinks at you, keep a glass of water on hand at all times or a small plate filled with vegetables so you can ensure them you have already been taken care of. Stationing yourself near tempting food: Watch where you position yourself at social gatherings. It’s so easy to eat mindlessly when you’re surrounded by food. If you’re sitting directly across from a favorite dish or appetizer, you’re going to be tempted to go back for seconds (or worse). Instead, try to sit away from the food. If you can’t escape, at least sit near a more healthy dish. That way if you go back for additional servings, you won’t kill your weight loss efforts. Also, focus on the social aspect of the event and try to talk and mingle to distract yourself from the food. Drinking too much alcohol: If you’re drinking alcohol, be careful about how much you have and when you have it. Throughout a long party, it’s easy to have a few glasses over the period of a few hours. But remember that a few glasses sock you with a lot of calories before you even dig into the meal. Also, alcohol stimulates appetite, causing you to be more likely to eat larger portions. Chowing down on leftovers: If you’re hosting a party or event, send the less-than-belly-friendly leftovers home with guests so they aren’t around and tempting you for days after the party. Leftovers often lead to more weight gain than the meal itself — especially around the holidays. Allow yourself to enjoy a dessert or dish that you’d usually avoid, but keep the portion small. Eat it slowly so you can really savor it and feel satisfied.

Article / Updated 05-22-2023

Some behaviors can actually help to shrink your waistline and help you keep weight off for good. Here are ten of the best behaviors to start incorporating today to lose weight and banish belly fat for good. Deep Breathing: Stress can pack on belly fat and lead to a host of medical issues if not controlled. One of the quickest ways to reduce your stress levels and bring stress hormones (the ones that trigger belly fat storage when elevated for long periods of time) back to normal is by deep breathing. Taking a few long, deep breaths can help to instantly relax you and cut your overall stress. Meditating: Meditation is the practice of focusing and concentrating on one particular thing, whether that be a particular sound or object or even your own breath. This increased focus and concentration helps to reduce stress and promote relaxation. In fact, studies show that people who meditate on a regular basis experience less anxiety and depression as well. Exercising in short bouts: The more exercise the better, but you may not have the time or ability to exercise for long periods of time, especially when first starting out. So instead of trying to pack in 30 minutes of exercise at one time, space it out. Research has shown that working out in 10-minute intervals three times a day is just as effective for weight loss as working out for 30 minutes at once. Sleeping: Sleep is such an important factor in banishing belly fat. Without adequate sleep, your stress levels increase, thus causing you to pack on pounds and fat around your midsection. Lack of sleep is also associated with reduced levels of leptin, the hormone that helps regulate appetite and metabolism. A leptin decrease stimulates appetite and promotes overeating. So in order to shrink your belly, it’s vital to get enough shuteye. Aim for seven to eight hours a night. Chewing slowly: When you eat rapidly, your body can’t recognize when you’ve eaten enough. To slow yourself down, make it a point to chew each bite at least ten times and make sure to put your fork or spoon down in between bites. Frequent snacking: One major key to losing weight and keeping it off is to not let yourself get too hungry. When you get too hungry, you experience strong food cravings, so when you do get a chance to eat, you eat the wrong things and eat too quickly, which can prevent you from recognizing your body’s cues as to when you’ve eaten enough. Have a small meal or snack every few hours to keep you from getting too hungry. Staying hydrated: When you’re slightly dehydrated, your body holds onto more water. This excess water weight can give you a bloated or puffy look, especially in your midsection. Slight dehydration can also increase your cravings and appetite because your brain may misinterpret thirst for hunger. So drink up to slim down! Aim for 64 ounces (8 cups) of water daily. Avoiding salt: The more sodium you consume, the more water weight you retain. This water weight then bloats your belly, making your waistline look larger than it really is. So put down the salt shaker and choose fresh, whole foods over salty processed ones. Keeping a journal: One of the absolute best ways to get yourself on track with a weight loss plan (and maintain it) is by keeping a food journal. By tracking everything you eat and drink, you can notice when you begin to consume belly-bloating foods as well as double-check that you’re eating belly-fat-burning nutrients on a regular basis. Stretching: Stretching is a great way to increase flexibility, strengthen muscles, and decrease stress. In addition, regular stretching helps to reduce exercise-related injuries, which can derail your fitness routine. Aim to spend a minimum of five to ten minutes every day doing a few brief stretches.

Article / Updated 05-22-2023

Protein is essential to your belly-blasting plan because it helps to keep you full and prevents muscle loss while losing fat mass. However, you need to take in the right amount of protein each day. Taking in too much or too little can sabotage your weight loss efforts. Credit: ©iStockphoto.com/Lyredmila Suvorova 2009 Except where noted, one serving size of each of the foods in the following tables equals 1 ounce of protein. Portion Sizes of Lean Protein Choices Food Size of a Serving Fish All fish, including salmon, flounder, halibut, trout, cod, tilapia, herring, grouper, swordfish, and so on 1 ounce Canned tuna in water 1/4 cup Canned sardines in water 2 sardines Shellfish (clams, shrimp, crab, lobster, scallops, oysters, and so on) 1 ounce Imitation shellfish 1 ounce Poultry Chicken breast, white meat, skinless 1 ounce Turkey breast, white meat, skinless 1 ounce Cornish hen, skinless 1 ounce Ground turkey, 100% breast meat 1 ounce Ground chicken, 100% breast meat 1 ounce Pork Tenderloin 1 ounce Center chop loin 1 ounce Fresh ham 1 ounce Boiled ham 1 ounce Canadian bacon 1 ounce Beef (for all cuts, choose USDA Select and Choice cuts and trim all visible fat) Flank steak 1 ounce Round 1 ounce Tenderloin 1 ounce Eye of round roast or steak 1 ounce Sirloin tip side steak 1 ounce Top round roast and steak 1 ounce Bottom round roast and steak 1 ounce Top sirloin steak 1 ounce Game Buffalo (bison) 1 ounce Venison 1 ounce Ostrich 1 ounce Goose (cooked without skin) 1 ounce Lamb Leg of lamb 1 ounce Loin chops 1 ounce Loin shoulder 1 ounce Cheese Fat-free or part-skim varieties with 3 grams of fat or less per ounce 1 ounce Fat-free or part-skim cottage cheese 1/4 cup Fat-free or part-skim ricotta cheese 1/4 cup Parmesan cheese 2 tablespoons Other Legumes/lentils (equals 1 protein and 1 starch serving) 1/2 cup Eggs 1 egg Egg whites 2 egg whites or 1/4 cup liquid egg substitute Tofu 1/2 cup Edamame 1/4 cup Vegetable burger 1 burger (equals 2 ounces protein) Deli meat (choose varieties with 3 grams of fat or less per serving) 1 ounce Portion Sizes of Medium- and High-Fat Protein Choices Food Size of a Serving Fish Fried fish 1 ounce Fried shellfish 1 ounce Sautéed fish or shellfish in oil/butter 1 ounce Tuna canned in oil 1/4 cup Poultry Chicken, dark meat 1 ounce Chicken, with skin 1 ounce Turkey, dark meat 1 ounce Turkey, with skin 1 ounce Fried chicken or turkey 1 ounce Ground chicken/turkey, dark meat 1/4 cup Pork Top loin 1 ounce Chop 1 ounce Cutlet 1 ounce Boston butt 1 ounce Taylor ham 1 ounce Spare ribs 1 ounce Ground pork 1 ounce Pork sausage 1 ounce Bacon 3 slices Hot dog 1 ounce Beef (any USDA Prime grade of meat counts as a medium/high-fat protein) Ground beef 1/4 cup Corned beef 1 ounce Filet mignon 1 ounce Porterhouse steak 1 ounce New York strip steak 1 ounce T-bone 1 ounce Rib-eye 1 ounce Prime rib 1 ounce Short rib 1 ounce Lamb Rib roast 1 ounce Ground lamb 1 ounce Cheese Part-skim or full-fat cheese with more than 3 grams of fat per ounce 1 ounce Other Sandwich meats with more than 3 grams of fat per ounce 1 ounce

Article / Updated 05-22-2023

If you’re trying to lose weight and reduce your belly fat, but your husband keeps bringing home pizza every night and your kids are always eating ice cream while you’re in the room, you may find staying on track challenging. To be successful, you may need to recruit support of all kinds, from friends and family, from professionals, and from the Internet. Creating a support network with friends and family One of the best ways to stay on track with your healthy lifestyle is to tell your friends and family about your weight loss and health goals (and why you’re striving for them). If your family and friends know you’re trying to eat healthier options, such as whole grains instead of refined carbohydrates, they may try to be more supportive. Family and friends can also be a great support team when you’re trying to include more physical activity in your daily routine. So ask around. Maybe a friend would love to walk with you in the mornings, or perhaps your kids would love to kick the soccer ball around together at night. Finding a consistent exercise partner helps to make you more accountable as well. Bringing in professional help Sometimes you need more than just the support of your friends and family to be successful. In these cases, you may find that professional help is just what you need to achieve and, most importantly, maintain your health and weight goals. For example, if you’re struggling with eating due to emotional reasons rather than hunger, speaking to a licensed mental health provider can be a great way to learn strategies to fight emotional eating. And if you need help customizing your meal plan to meet specific dietary or medical needs or help finding motivation to get started with a weight loss and fitness routine, consulting with a registered dietitian, such as myself, is your best option. To find a qualified health professional, ask your primary care physician for referrals, contact your insurance carrier for a list of names of in-network providers in your area, or look online in healthcare provider directories for someone who specializes in your needs. Getting online weight loss support Finding support doesn’t mean you have to leave the comfort of your own home. You can find plenty of motivation and advice online. For instance, you can find many great low-cost or no-cost communities online that allow you to talk with other folks striving to lose weight and improve their health. This type of forum can be a great way to share tips, gain motivation, and foster support. Here are some great online forums to check out: Erin Palinski online: Need advice on your Belly Fat Diet plan, getting motivated to lose weight, or adjusting your meal plan to meet your specific health and weight loss needs? This website, provides online and phone coaching, custom meal planning, webinars, and even a free newsletter with tips and ideas. Hello Life: This website contains many active forums on areas of health and wellness, including everything from mental health to weight loss. It also provides insightful articles and Q&A from health experts. Weight Loss Buddy: This is a great site to gain support. You can blog, share pictures and videos, and even keep track of your food and weight loss efforts. This site is a great way to connect with others that share the same goals as you and receive praise and words of encouragement to maintain your motivation to stay on track and achieve your goals. Be careful when looking for information online. Remember that anyone can put up a website or blog. When looking for health information online, make sure you do your research. Look for credible sites run by true medical professionals or organizations. And look for information that’s backed by scientific research.