Nutrition is a complicated topic if we keep the focus on the latest fad, popular trend, or the “in” pop culture-esque piece of advice (whether it’s right or wrong or somewhere in between).

Keep it Simple

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Protein Facts

If a little is good, more is obviously better. Wait! Not so fast! Protein is both powerful and necessary to maintaining health, BUT in the case of this macronutrient, more is just more and not better.

Protein is necessary for muscle growth and development.

First, let’s take a look at what proteins are and what they do in the body. Proteins are made up of amino acids (think of these as legos) and provide the major structural components of muscle tissue, brain tissue, the  nervous system, blood, skin and even hair and nails! It doesn’t stop there – this macronutrient also provides a transportation system for minerals, vitamins, fats, and oxygen. It even plays a role in maintaining the acid-base balance and fluid balance. Although we derive energy from consuming protein, it is the body’s least preferred source of fuel for activity and rest. However, during times of starvation, the body  breaks down its stores to provide a source of fuel. (more…)

What is the Health Halo?

“Gluten free!”

“Reduced fat!”

“Sugar free!”

“Trans-fat free!”

If it looks healthy and says it’s healthy – then it is, right? Not always. Just because certain products contain added fiber, Omega fatty acids, or have fewer calories than the original version doesn’t mean it has added nutritional benefits.

The “Health Halo”: a term given to those subtle, but persuasive words or phrases listed on food packages or clever marketing schemes. For example, when a food label says “organic” or “low fat”, we tend to automatically believe the food is healthier if not even “good or us”.  (more…)

Simplify the Complex

If you’re like me, you appreciate succinct, simple and easy to understand (and apply) health and nutrition information. One look at the lengthy 2010 Dietary Guidelines document tells us the information contained within those pages is anything but succinct, simple, or easy. This week’s post reduces the complexity of the guidelines and summarizes what dietary practices we need to implement and/or change to positively influence overall health and wellbeing. For a full examination of the updated guidelines, visit 2015-2020 Dietary Guidelines.

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The Fun of Food & Family

This week’s blog post is dedicated to all the moms, dads, grandparents, and care givers to little ones.

Kids are sometimes finicky eaters – as we well know (mine included). The minute we say, “it’s good for you” the noses turn up and the arms are crossed. So, how do we combat this aversion? By first making healthy food fun food. (more…)

Sipping the Good stuff

As adult libations go, I reach immediately for the vino. I love a crisp, fruity Pinot Grigio on a hot day and crave the comfort of a dark velvety Cab when it’s cold. But, the question I often am asked is “how healthy is wine?” Let’s review what the body of literature tells us.

Goodness Grapes!

Red wine contains something called resveratrol – a polyphenol compound found in certain plants that appears to have some antioxidant properties. Past research indicated resveratrol may be the key ingredient responsible for reducing inflammation and LDL cholesterol (the “bad” stuff) as well as preventing blood clots. A caveat – much of the research was on animals and animals have different reactions to different substances. A second caveat – resveratrol is found in the skins of grapes, which are the principal ingredient in most wines – including the whites. The difference is the grapes are fermented longer for red wines than white, so the levels of this polyphenol are greater in reds. This is not to say that white wines don’t have their benefits – they can and do!  (more…)

In case the 90 degree weather didn’t tip you off, it’s summer! Hopefully you are all enjoying long sunny days, empty schoolyards, campfires, parties, and picnics in the park. As is American tradition and culture, we typically like to celebrate the summer season with endless backyard barbeques.

Gatherings of this nature generally involve food and beverages that may not be – let’s say – of the heart healthy variety. This summer, as you partake in the festivities, keep the following tips in mind. In doing so, you will find it is possible to enjoy the celebration and indulge in delicious food without compromising personal health and nutrition goals. (more…)