Tag Archives: Nutrition

Detox Diet

Posted on: January 12, 2016

Support Your Body’s Natural Ability to Detox

By Amy Rosenfeld, MS, RD, CDN

Often thought of as the “quick, easy solution” to shed the pounds, detoxes or cleanses are all iStock_8309428_MultiPhoto_Foodthe rage in the world of dieting. Health claims range from improved health, energy, and digestion to decreased inflammation and weight loss, and while many people start cleanse diets to “jump-start” weight loss or “rid the body of toxins,” extreme diets are neither effective nor safe.

The theory behind detoxing is to give the gastrointestinal cells time to rest and become stronger. Instead, extreme cleanses are linked with lack of energy, headaches, irritability, constipation, nutritional deficiencies, blood sugar control issues, gastrointestinal bacterial imbalances, electrolyte imbalances, and even cardiac issues.

Specific diets vary, but extreme detoxes and cleanses often limit dieters to drinking fruit and vegetables juices and/or eating raw fruits and vegetables for an extended amount of time. The average cleanse is 800-1,000 calories per day, less than half the average 2,000 calorie intake most people need. Severe calorie restriction causes the body to break down glucose stored in our muscles causing water loss. After a longer period of time, the body breaks down muscle from limited protein intake. This water and muscle loss results in temporary weight loss that is regained once the diet is over.

Luckily, our bodies have a natural “detox” system – our kidneys, gastrointestinal tract, and liver. If we feed ourselves natural, unprocessed, whole foods, our bodies will do the rest. Follow these steps to create your own cleansing diet and revive from within:

1) Drink plenty of water, at least eight 8oz glasses per day.
2) Eat a high-fiber diet, with unprocessed whole grains (brown rice, quinoa, oatmeal), beans, lentils, nuts and seeds.
3) Fill at least ½ your plate at every meal with fruits and vegetables. The more colorful, the grater the antioxidant intake.
4) Choose vegetarian, plant-based meals.
5) Limit alcohol. The American Heart Association recommends no more than 1 drink per day for women and 2 drinks per day for men. (1 drink = 12oz of beer, 1.5oz hard alcohol, 5oz of wine.)
6) Limit sugar to 150 calories per day. Check labels for any added sugars, especially those sneaky sources of sugar including yogurts!

Create a week of menus for yourself –by planning each meal and sticking to a routine you can break free from old habits and maximize the positive benefits of a truly cleansing diet.
Healthy “Detox” Recipes for Breakfast, Lunch and Dinner

Beet Berry Smoothie

Ingredients:
2 beets, peeled and quartered
2 carrots, peeled and cut into 1-inch pieces
3 c. strawberries
2 c. plain Greek Yogurt
2 c. water

Directions:
Blend all ingredients until smooth!

Nutrition Facts:
(serves 3)
148cal, 1g fat, 145mg sodium, 34.2g carbohydrates, 8g fiber, 4.6g protein

Quinoa and Winter Fruit Salad
Courtesy of Food and Wine Magazine

Ingredients:
1 1/3 c. quinoa (about 1/2 pound), rinsed
1 1/2 c. water
2 kumquats—halved, seeded and coarsely chopped
2 Tbsp coarsely chopped cilantro
1/4 c pure olive oil
2 1/2 Tbsp fresh lemon juice
1/2 tsp kosher salt
1 large Bosc pear—peeled, cored and cut into 1/2-inch pieces
1 medium cucumber—peeled, seeded and cut into 1/2-inch pieces
1 c. coarsely chopped stemmed watercress
Directions:
1. In a medium saucepan, combine the quinoa and water and bring to a boil. Simmer over low heat, stirring often, until just tender, about 12 minutes; the grains should be separate and intact. Drain the quinoa and let cool completely.
2. In a small bowl, combine the kumquats and cilantro with the olive oil, lemon juice and salt and let steep for 5 minutes.
3. In a large bowl, toss together the quinoa, pear and cucumber. Add the dressing and toss well. Add the watercress and toss again. Serve at once.
Nutrition Facts:
(serves 4-6)
210cal, 10.7g fat, 1.5g saturated fat, 203mg sodium, 24g carbohydrates, 3g fiber, 5.4g protein

Two Bean Soup with Kale
Courtesy of Cookinglight.com

Ingredients:
3 Tbsp olive oil
1 c. chopped onion
1/2 c. chopped carrot
1/2 c. chopped celery
1/2 tsp salt, divided
2 garlic cloves, minced
4 c. organic vegetable broth (such as Emeril’s), divided
7 c. stemmed, chopped kale (about 1 bunch)
2 (15-ounce) cans no-salt-added cannellini beans, rinsed, drained, and divided
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1/2 tsp freshly ground black pepper
1 Tbsp red wine vinegar
1 tsp chopped fresh rosemary

Directions:
1. Heat a large Dutch oven over medium-high heat. Add olive oil to pan; swirl to coat.
2. Add onion, carrot, and celery, and sauté 6 minutes or until tender.
3. Stir in 1/4 teaspoon salt and garlic; cook 1 minute.
4. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender.
5. Place half of cannellini beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth.
6. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes.
7. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary.

Nutrition Facts:
(serves 6)
250 cal, 10.4 g fat, 1.4 g saturated fat, 11.8 g protein, 9.2 g fiber, 393 mg sodium

TwitterFacebookShare |

How Much is Too Much Salt?

Posted on: December 14, 2015

Salt Sense:  How Much is Too Much Salt?

By Jill Ashbey-Pejoves 

Most of us know that eating too much salt isn’t good for us. It causes our bodies to retain fluid, which increases our blood pressure and makes our heart work harder. Over time, this can do significant damage to blood vessels.

SaltA new rule requiring chain restaurants in NYC to clearly identify (with a salt shaker symbol) the high sodium options on their menu will benefit everyone, but they only have to do that for items containing 2300 milligrams of sodium or more. That’s the equivalent of a teaspoon of salt, or an entire day’s worth. The typical American consumes  well over that, and it’s not just adults, the Centers for Disease Control and Prevention reports 9 out of 10 children eat too much salt, and 1 in 6 have elevated blood pressure.

Continue reading

Making Monday Meatless: Tasty Vegetarian Meals for the Whole Family

Posted on: August 11, 2015

Tasty Vegetarian Meals for the Whole Family

By Elisa Bremner

No question about it – a plant-based diet is the healthiest way to eat.  Eliminating or reducing our consumption of meat helps reduce our risks for many chronic diseases, including cancer and heart disease.  It’s good for the Earth; anything that cuts out the middleman (i.e. animals that need to eat plants to grow) is less taxing on the environment.  And don’t forget – it’s easy on the pocketbook.  So why not take at least one day off from meat each week?  With these creative and delicious ideas, Meatless Monday could make that dreaded day of the week something to look forward to:

Continue reading

The Patriotic Plate – Red, White and Blue Superfoods

Posted on: June 22, 2015

The Patriotic Plate – Red, White and Blue Superfoods

Amy Rosenfeld, MS RD CDN

This 4th of July, celebrate our country’s independence with good health and a patriotic plate. American flagRed, white, and blue foods are superfoods: nutrition powerhouses packed full of rich antioxidants and phytonutrients.

Red fruits and vegetables like strawberries, tomatoes, and pomegranate, are full of phytonutrients, anthocyanins, flavonoid compounds; nutrients that reduce cancer by fighting free radicals and preventing oxidative damage to cells. Red fruits and veggies are particularly high in the phytochemical lycopene, shown to reduce the risk of prostate cancer.

White foods often get a bad reputation but fresh white foods, such as daikon radish, turnips, jicama or pears, are packed with nutrients. The anthoxanthins in white foods can reduce inflammation of all kinds.  One of the most common anthoxanthins, quercetin, is linked with lowering the risk of heart disease and cancer, easing the symptoms of allergies, and helping with pain from arthritis.

Blue and purple fruits and vegetables like blueberries, beets, and eggplant, have rich doses of phytonutrients and flavonoids that lower your risk of heart disease. Flavonoids may also help improve memory with aging and prevent many cancers.

Try out these easy recipes for your 4th of July this year. These recipes are perfect for a party, cookout or relaxing picnic.
Grilled Chicken with Red & Blueberry Salsa 

(Adapted from All Through The Year Cheer)
(Yield:  4 servings)

Ingredients:
4 (6 oz) chicken breasts, pounded to even thickness
1 tbsp olive oil (for grilling the chicken)
½ tsp pepper
½ tsp salt
1 c fresh blueberries, chopped
1/2 red bell pepper, seed and diced
1/4 red onion, diced
1 jalapeno pepper, seeded and minced (optional)
3 TB fresh minced parsley
2 TB fresh minced mint
1 TB lemon juice

Directions:
1) In a bowl, stir together all ingredients for the salsa and refrigerate until ready to use (you can make this up to 1 day in advance but if you do so, I recommend waiting until right before you serve it to add the fresh minced herbs).
2) Lightly brush olive oil on both sides of the chicken breast, then season both sides with salt and pepper.  Grill the chicken until fully cooked (there should not be any pink).
3) Serve the grilled chicken topped with salsa.

https://allthroughtheyearcheer.wordpress.com/2010/06/25/grilled-chicken-with-red-blueberry-salsa/

Nutrition Facts: 278 calories, 12.2 g fat, 2.8 g saturated fat, 393 mg sodium, 7.7 g carbohydrates, 1.8 g fiber, 33.6 g protein
Cous-Cous & Fruit Salad

(Courtesy of Eatingwell.com)
(serves 4)

Ingredients:
2 tablespoons extra-virgin olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
2 teaspoons finely chopped shallots
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, such as blueberries and raspberries
2 tablespoons toasted sliced almonds

Directions:
1. Whisk oil, orange juice, vinegar, shallots, salt and pepper in a large bowl. Add cooked couscous, nectarines, berries and almonds; gently toss to combine.

Nutrition Facts: 259 calories; 9 g fat; 1 g sat; 40 g carbohydrates; 7 g protein; 7 g fiber; 146 mg sodium

http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_red_white_and_blue_recipes?slide=15

 

Red, White and Blue Yogurt Popsicles

(Adapted from The View from Great Island)
Yield: 10 popsicles

Ingredients:
1 cup raspberries
1 cup blueberries
1 cup vanilla flavored Greek yogurt

Directions:
1. Using a small food processor, or blender, puree the raspberries until smooth. Set aside. Repeat for the blueberries.
2. Put your popsicle mold in the freezer and freeze till firm, at least an hour, or more.
3. Layer a little bit of the blueberry puree into the mold. Put in the freezer for 10-20 minutes until solid. Alternate with layers, putting in the freezer for 10 minutes in between each layer.
4. When done layering, insert the popsicle sticks. Make sure to get the stick a little bit into the frozen layer so they will stand straight. Put back into the freezer until solid.
5. Once filled and completely frozen solid, you can un-mold your pops. If the pops don’t come out of the mold easily, run the outside of the mold under hot water for a few seconds.

Nutrition Facts: 31 calories, 0.1 g fat, 8 mg sodium, 5.6 g carbohydrates, 1.1 g fiber, 2.3 g protein

http://theviewfromgreatisland.com/red-white-and-blueberry-popsicles/

 

 

picnic-basket

Northern Westchester Hospital Dietitian Discusses the Role of Food in Cancer Prevention

Posted on: April 22, 2014

The Shopping Basket: A Tool To Control Your Cancer Risk

By Stephanie Perruzza MS, RD, CDN

picnic-basketAs a dietitian, I am keenly aware of the impact that food and nutrition have on health and well-being, and I am truly passionate about educating others in this aspect. What you eat can also impact your cancer risk. Many of us have been affected by cancer in some way, and it’s empowering to know that eating a well-balanced diet with an emphasis on plant foods is one thing that you can do to help reduce your risk – and it’s easy to do, just grab a shopping basket.

Research shows that 1 in every 3 cancers is linked to poor diet and lack of physical activity. The guidelines for reducing your cancer risk are similar to that of reducing other chronic diseases.
1.    Fruits and vegetables. This includes non-starchy vegetables and the more variety the better to ensure you are getting an array of vitamins and antioxidants. Good options include tomatoes, beets, broccoli, dark leafy greens like spinach, kale, as well as berries, grapes, and citrus fruits like grapefruit and oranges. “Eat the rainbow” every day and you’ll be sure to get a wide variety in your diet!
2.    Fiber-rich foods. In addition to fruits and vegetables, whole grains such as whole wheat breads or pastas, oatmeal, barley, brown rice to name a few contain ample amounts of fiber.  Beans and legumes are also a great source of fiber.
3.    Choose lean protein. Select chicken, fish, eggs and vegetable protein sources such as beans, legumes and unsalted nuts when possible. Limit your intake of red meats and if you do consume, choose leaner cuts that include the words “loin” or “round” and have smaller portions.
4.    Avoid saturated and trans fats. Full-fat dairy, cheese and processed food items like luncheon meats, bacon, sausage and snack foods contain saturated fats. When reading food labels look for and avoid partially-hydrogenated oil on the ingredient list.
5.    Limit sodium. Canned products such as soups and vegetables are often high in sodium. Look for low-sodium soup varieties, and rinsing canned vegetables before use can reduce the sodium content by about 40%.

In addition to focusing on diet, there are a few other factors to keep in mind:
•    Maintain a healthy weight. You have a higher risk for cancer if you are overweight or obese. Together, engaging in regular exercise and making healthy food choices can help with weight control.
•    Limit Alcohol. Studies have shown that consuming alcohol in excess can increase your risk of certain types of cancers. Limit your intake to no more than one alcoholic beverage per day for women and two per day for men, preferably with a meal.
•    Exercise Regularly. Aim to get 30 minutes each day or 150 minutes of moderate physical activity each week as a general goal.
•    Avoid Tobacco. Smoking and chewing tobacco has been linked to various types of cancer specifically oral cavity and lung. Talk to your doctor about ways to quit.

Editor’s Note: Nutrition consultation is also part of Northern Westchester Hospital’s Health & Wellness Program. The Health and Wellness Program is designed to support our patients in parallel to their medical treatment plan after they receive a diagnosis of cancer. Patients of NWH physicians have access to the Program at no charge.


Warning: Cannot modify header information - headers already sent by (output started at /home/nwhc/public_html/blog/wp-content/plugins/all-in-one-seo-pack/aioseop_class.php:3961) in /home/nwhc/public_html/blog/wp-blog-header.php on line 20