Tag Archives: Nutrition

Controlling Blood Glucose with the Glycemic Index

Posted on: November 14, 2016

The Glycemic Index (GI) – Think of a ranking system in which foods are measured based on how quickly they raise blood sugar and keep you satiated. Though some aspects of the GI diet still remain in question, it is important to know how to choose foods with kinder, milder effects on blood sugar – something this diet does well. Read on to find out more about the Glycemic Index and its effectiveness for maintaining normal glucose levels. By Northern Westchester Hospital’s Clinical Dietitian and Outpatient Nutrition Program Coordinator, Pat Talio.

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Staying Healthy without a Fad Diet

Posted on: November 8, 2016

Adopting a healthy lifestyle and getting your weight under control is a goal for many. It is particularly important for those concerned with Type II diabetes prevention or self-management. With so many fad diet programs and books available to you, how do you choose the best one? You don’t have to. While low carb diets like Atkins, South Beach, and Dukan are widely accepted for weight loss – eating healthy and staying consistent is the key to diabetes prevention. Here, I’ll give you tips to maintain a healthy lifestyle without the drawbacks that may come with fad diet programs. By Jill Ashbey-Pejoves, MS, RD, CDN, CDE, Northern Westchester Hospital.

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Slow Cookers for Fast Movers

Posted on: October 4, 2016

We’re one month into the school year – between dropping the kids off at basketball practice, dance class or SAT Prep – it might feel overwhelming, or even impossible to squeeze in a healthy, home-cooked meal for dinner. Enter the slow-cooker. You’re new in-home chef, and my personal best friend when I need a pork shoulder to lean on for a weeknight dinner and don’t have the time to cook. Here, I’ll explain the many benefits of the Crock-pot and share two of my favorite slow-cooker recipes for a healthy autumn. By Jackie Farrall, RD, CDN, Northern Westchester Hospital.

Is Fresh Always Best?
Though it’s a slow cooker, you may want fast preparation. You can always throw in some canned veggies and let the slow-cooker work its magic, while you work yours – outside of the kitchen. Crock-pot meals are simple because they often contain canned produce, no need to peel, cut or dice ingredients. Sure, you can always use fresh produce and though some will argue that “fresh is best,” when it comes to produce – canned fruits and vegetables, free of added salt and sugars, have the same nutritional value.

Turn up the Heat, Without Losing Nutrients
Canned tomatoes are a staple ingredient in a variety of crock-pot meals. When tomatoes are heated, the powerful antioxidant lycopene – linked to heart health, cancer prevention and even improved mood – becomes more readily available to your body.

Vitamin C, Thiamin, Vitamin B6, Folic acid and water-soluble vitamins are sometimes lost during cooking. However, in a slow cooker, lost vitamins are incorporated into the cooking liquids within the crock-pot. You can even use the remaining liquid in the pot as a gravy or sauce to top off the meal. This is the best way to maximize vitamin retention.

An Expensive Taste for a Cut of the Price
Using low-temperature cooking, slow-cookers make less expensive cuts of meat unbelievably tender. In fact, this technique is extremely effective for tough cuts of meat as they typically contain more connective tissue, which remains tough unless cooked slowly. Cooking meat slowly at low temperatures causes less moisture loss than high heat – resulting in a moist, tender meal at half the price.

The Colors of Autumn Will Fill your Crock-Pot with this Sweet Potato Chicken Quinoa Soup

sweet-potato-quinoa-soupIngredients
1 ½ lb boneless skinless chicken breast, remove fat
1 cup of quinoa, rinsed
2 large sweet potatoes, peeled and cubed
1 15oz can of black beans, drained and rinsed
1 14oz can of diced tomatoes
1 Tsp of minced garlic
1 ½ Tsp of chili powder
½ Tsp ground cumin
5 cups of low sodium chicken or vegetable broth
Nonstick spray

Directions
Spray slow cooker with nonstick spray. Add all ingredients – chicken breasts, quinoa, sweet potatoes, black beans, tomatoes, garlic, chili powder, cumin and chicken broth to slow cooker. Slow-cook on high for 3-5 hours.

Recipe adapted from Chelsea Messy Apron


This Apple Pie Oatmeal May Cook Slow, but Will Be Devoured Fast!

apple-pie-oatmealIngredients
1 cup steel-cut oats
2 large apples, peeled, cored and chopped into roughly ¾ inch pieces
1 ½ cups almond milk, unsweetened
2 ½ cups of water
2 Tsp ground cinnamon
¼ Tsp ground nutmeg
1 Tsp vanilla extract
2 Tbsp hemp seeds (or flax seeds)
2 Tbsp maple syrup
1 Tbsp coconut oil/cooking spray

Directions:
Use coconut oil or cooking spray to grease slow cooker. Add all ingredients – oats, apple slices, almond milk, water, cinnamon, nutmeg, vanilla, hemp seeds and maple syrup – to slow cooker and stir. Cover and cook on low for 7 hours. Give this delicious oatmeal a good stir and serve!

Recipe courtesy of Domesticate Me

Beans, Beans Good for Your Heart

Posted on: September 15, 2016

While the silly children’s rhyme, “Beans, Beans…Good for Your Heart,” may make mothers cringe at the dinner table—dietitians agree that there’s a pleasant truth behind the humorous melody. Beans have so much to offer, both in nutrition and taste. Follow these suggestions and use the black bean recipe below to create a delicious end of summer meal. By Jackie Farrall, RD, CDN, Northern Westchester Hospital 

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Brain-Boosting Nutrition for your Little Students

Posted on: August 30, 2016

Follow these tips to get your little ones excited about healthy eating and ready to conquer the school day. By Jackie Farrall, RD, CDN, Northern Westchester Hospital

Back to school – notebooks, pencils and a nourishing pantry help our children perform their best while in class and at the playground. You may be surprised to learn, however, that what’s making it into your child’s school lunch isn’t always the best option. In fact, a study from Baylor University College of Medicine reported that packed lunches were actually less nutritious than lunch served in the cafeteria. If you want your child to reap the benefits of “Brain Food” follow these tips and make sure to include all of the food groups- protein, dairy, grains, fruits and vegetables. This will help sustain your child throughout the school day and into their after-school activities. 

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