Help prevent disease: Consume enough antioxidants!


Antioxidants, found naturally in fruits, vegetables, nuts, and fish, help protect your body. They help stabilize free radicals, which are molecules that can cause damage to your cells that can lead to cancer, diabetes, and cardiovascular disease. Eat a variety of berries, grapes, eggs, nuts, tomatoes, and peppers, which all contain antioxidants, to help protect your body from these diseases!

Get Your Day Started with a Great Breakfast!


As we all know, a good and healthy breakfast helps jump start your day and gets your metabolism going. Here are some easy healthy breakfast ideas to get your engine running! Make instant oatmeal with almond milk instead of water. Toss in raisins or dried cranberries and chopped walnuts. Layer plain Greek yogurt with your favorite high fiber crunchy cereal and blueberries. Blend a breakfast smoothie with almond milk, frozen strawberries and a banana. Make one packet of microwave steel-cut oatmeal with almond milk. Mix in ¼ cup unsweetened applesauce. Sprinkle with apple pie spice or cinnamon. Top a Vans multi-grain toaster waffle with Greek yogurt and peach slices. Stuff a whole-wheat pita with a sliced, hard-cooked egg and low-fat shredded cheese. Spread a multi-grain tortilla with almond butter. Add a whole banana and roll it up. Spread almond or cashew butter on half a whole-grain toasted bagel. Top with sliced strawberries. Add lean ham and low-fat Swiss cheese to a toasted whole-grain English muffin. Egg white scramble with spinach and 1 ounce of feta. Try a Quest protein bar if you are on the go. With just 1 gram of sugar, 20 grams of protein and lots of fiber it’s a great on the go breakfast.

Source: PTI Buzz – May 5, 2014

Enjoy an Egg a Day!


The American Heart Association says it is okay for healthy adults to have an egg a day! Eggs are packed with nutrients that protect your eyes, brain, and immune system… and are rich in protein making them a great breakfast choice!

Natural Foods to Fight Water Retention


There are many reasons a person can be retaining water in their bodies. Most commonly water retention can be a by product of what we are eating, hormonal fluctuations and heat. There are also medical conditions that can cause us to retain water like high blood pressure or diabetes. If you are experiencing temporary water retention, try adding these foods to your diet and naturally eliminate the bloat you may be feeling.

Celery, Lemon, Oats, Brussels Sprouts, Ginger, Beets, Apple Cider Vinegar, Cabbage, Cranberry Juice, Eggplant, Parsley, Caffeinated Beverages, Tomatoes, Cucumber, Watermelon, Carrots, Asparagus, Artichokes, Garlic, Water



Source: PTI Buzz – April 28, 2014

Tips for Dining Out


Everybody loves to go out to eat, but restaurant meals can have way more calories than you would ever expect! For this reason, making smart choices from the menu is crucial when trying to lose, or even maintain weight. When reading the menu, choose options that use steaming, grilling, or broiling as cooking methods. Avoid sautéed and fried foods when possible because this type of cooking uses fat filled oils and butter. Additionally, stay away from options that are “breaded”, “battered”, “buttered”, or “creamy”. These styles also add a lot of extra calories. If a menu option looks otherwise appetizing and healthy, don’t be afraid to ask the waiter to change the cooking style! There are a few other tips to keep in mind when dining out to avoid the extra calories! First, choose a beverage low in calories and without the added sugar! This includes water, low fat milk, unsweetened tea, or seltzer. Next, order a salad to start your meal off. A salad filled with fresh vegetables will start to fill you up so you do not need to eat as much of the entrée (which is probably more fattening). When ordering a salad, or any food with a sauce, ask for it on the side. This way, you can use the dressing sparingly to save calories. When ordering the entrée, have the waiter wrap half before even bringing it out to you. This way, you can eat slowly and not consume as many calories. Half will most likely fill you up! Save the rest for another meal. Finally, when it comes to dessert choose fruit when you can! Other great choices are sherbet or sorbet. These low-fat, low calorie desserts are sweet and satisfying.

Raising Healthy Eaters from 3 to 18!


Food, nutrition and eating skills are among the most important things you can share with children. We are all very aware that this particular skill set is quite difficult even among nutrition professionals. Children can be defiant when it comes to eating well and teenagers can just be too busy. As a parent, grandparent or adult caregiver, you can help to raise healthy eaters during these critical years by doing your best and by following these tips from the ADA:

Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.

Provide calm, pleasant meal times where adults and children can talk together.

Allow children to use their internal signals to decide how much and what to eat.

Explore a variety of flavors and foods from different cultures and cuisines.

Share an appreciation for healthful food, by introducing a variety of fruits and vegetables.

Make simple food safety, like washing hands, part of every eating occasion.

Teach basic skills for making positive food choices away from home.

Find credible food and nutrition resources when you don’t know the answer.


Lastly, take your kids to the supermarket and use it as a lesson in healthy nutrition. Take them around the perimeter of the supermarket and teach them how to make good choices. As your children get older let them help you prepare and choose recipes that are both healthy and fun and make mealtime a good time.


Source: PTI Buzz – April 21, 2014

Do you know the dangers of belly fat?


Belly fat is composed of subcutaneous fat and visceral fat. Visceral fat is hidden deep down near your vital organs, making it dangerous. A waistline of 35 inches or more for women and over 40 inches for men increases your risk of developing cardiovascular disease, type-two diabetes, colorectal cancer, heart disease, and sleep apnea.

The Health Benefits of Spinach!


Popeye clearly knew how important eating his spinach was and as a society we just bought into the idea that spinach is good for us and can make us stronger. Well, Popeye was onto something big and now we know just why spinach is one of the healthiest vegetables we can consume. Here is why:

One cup of spinach has nearly 20% of the RDA of dietary fiber.

Contains flavonoids, a phytonutrient with anti-cancer properties .

Contains vitamin C, vitamin E, beta-carotene, manganese, zinc and  selenium.

Can help lower blood pressure.

Is filled with lutein and zeaxanthin, both of which can help delay the onset of age related vision problems.

One cup of spinach contains over 337% of the RDA of vitamin A.

Contains, 1000% of the RDA of vitamin K,to help build strong bones.

Eating one cup of spinach helps lower your chances for atherosclerosis, cardiovascular disease and stroke.


Source: PTI Buzz – April 14, 2014

Are you eating too many empty calories?


A calorie is a unit of measure used to quantify the amount of energy a food or beverage contains. Your body uses these calories, or energy, to perform daily activities and even for sleeping. However, many individuals eat too many calories, especially empty calories, which leads to weight gain. Empty calories are from added sugars and solid fats. These items add extra calories but few nutrients. Therefore, empty calories need to be limited! Common foods that contain high levels of empty calories include cakes, pastries, soda, pizza, cheese, and ice cream.

The Importance of Vitamin B12


Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Like all other B vitamins, Vitamin B12 is crucial for our metabolism to work properly and provide us with energy. However, there are unique properties of Vitamin B12 that separate it from the others. Most importantly, B vitamins are derived from both plant and animal foods, but Vitamin B12 is almost exclusively found in animal foods alone. Therefore, if you are vegetarian, you need to know where you can get your vitamin B12 from. Here are list of foods for both non-vegetarians and vegetarians: Sardines, Salmon, Tuna, Cod, Lamb, Scallops, Shrimp, Beef, Yogurt, Milk, Swiss Cheese, Eggs, Whey Powder, Yeast Extract Spreads The amount of Vitamin B12 you need is based on our age… For those who are 18 years and older, 2.4mcg of B12 is the recommended daily amount. Source: PTI Buzz – April 7, 2014