Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
n. Healthy Habits
Nutrition for Eye Health
Nov 12th
As you will see below (See What I’ve Been Up To… for more info), today I will be presenting with some of my new coworkers concerning eye health for individuals with diabetes. I have been paired with two other girls for a group presentation. One of them plans to talk about the parts of the eye, one plans to talk about eye problems and diseases commonly found in people with diabetes, and I plan to talk about how to keep your eyes healthy, including the important nutritional aspect! But, like most things in life, it is important for all of us to look into our eye health. Here are some foods to consider including in your diet to help your eyes:
- Vitamin C – citrus fruits, many other fruits & vegetables
- Vitamin A – found as Beta Carotene in plants – red, orange, and yellow vegetables, such as sweet potatoes, pumpkins, squash, and carrots
- Lutein – dark green leafy vegetables
- Vitamin E – nuts, walnuts
- Omega 3 & 6 EFA’s – Salmon, fatty fish, nuts
- Flaxseed Oil – Add to drinks
- Nuts
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Loading ...Omega Fats
Nov 6th
I am frequently asked for examples of heart-healthy fats. Even as a dietitian who talks about nutrition regularly, I tend to get the fats mixed up myself! If you are trying to eat heart healthy foods, look to omega-3 fatty acids. Omega fats can help lower cholesterol, a substance linked to heart health. Here are some healthy sources:
- Fish (especially fatty fish like salmon)
- Olive Oil (cook your vegetables with a little olive oil)
- Flaxseeds (enjoy them on your cereal)
- Avocado
- Soybeans
- Canola Oil
- Walnut Oil
- Walnuts
- Leafy Greens
(No Ratings Yet) Loading ...A Diet for Your Hair
Oct 9th
Since I am donating my hair today (see below), I thought it might be a fun time to venture a topic I don’t believe I have yet discussed in my newsletters – how to eat for better hair! Here are a few points and tips I’ve found:
- Follow a Healthy Diet – just a regular healthful diet with fruits, vegetables, and plenty of protein provides most of what hair needs to be healthy.
- Hair Loss – Sometimes hair loss is triggered by a deficiency of B vitamins, so try supplementing a B complex if you’re experiencing hair loss.
- Vitamin C – Can help aid circulation in the head, resulting in better conditions for hair to grow.
- Anemia, low thyroid hormone levels, and excessive supplementation of vitamin A can lead to hair loss.
- Fat – little to no fat in the diet can lead to hair dulling or loss, so be sure to include some healthy fats in moderation
- Coffee & Tea can deplete your body of essential nutrients, leading to hair that is less healthy.
- Exercise & plenty of sleep are keys to healthy hair, as inadequate amounts of either of these are not healthy to your body.
Summary: Eat a healthy, balanced diet if you are interested in having beautiful, healthy hair. Be sure to consume plenty of fruits and vegetables as well as healthy fats. If you feel you may be deficient, grab a supplement to boost your intake of vital nutrients.
(No Ratings Yet) Loading ...The Weighty Decisions of A Newlywed
Jul 16th
As a newlywed dietitian, I made the commitment a while back to resist the common addition of newlywed pounds. But a recent study proved to me that keeping the weight off as a newlywed may not be as easy as I once imagined. An article recently published in the Obesity journal (Entry into Romantic Partnership is Associated with Obesity) indicates that newly married couples have double the risk of becoming obese within the first few years of marriage of unmarried individuals.
While men are more likely to gain weight over the first couple of years of marriage, women are more likely to continue putting on weight throughout their marriage. Another interesting finding is that married couples often end up having very similar BMI’s (a ratio of weight to height) after they have been married for a few years.
While following the same diet, trying out new foods, and similar activity levels might account for these changes, I maintain my goal to avoid newlywed weight gain. I will strive to continue to cook healthy meals for my new family and eat healthy portions of those meals.
(No Ratings Yet) Loading ...Help for Tired Eyes
May 17th
As we age our eye sight grows dimmer and eye problems become more common. Research published by CNN Health (click on the photo above) give insight into common foods that can help keep your eyes healthy. Fish, Olive Oil, and Nuts are sources of healthy fats that can play a roll in keeping your eyes healthy and strong. Try including these foods in your diet by eating fish 1-2 times per week, sauteeing vegetables in olive oil, and enjoying a handful of nuts for an afternoon snack or on your cereal at breakfast. Visit the link to read the whole story by clicking on the eyes pic.
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