Healthy cooking tips, recipes, food facts and more from a Registered Dietitian!
n. Vitamins & Minerals
Are Extra Vitamin Supplements Healthy?
Feb 24th
I found an interesting article from the New York Times related to taking excess vitamins and the potential health benefits associated. Throughout my times meeting with individuals for nutrition counseling, one of the most common things I find is people taking extra vitamins for added health benefits.
The article dispelled many popular beliefs, hopes, and claims surrounding extra vitamins.
(2 votes, average: 5.00 out of 5)
Loading ...Potassium
Jul 18th
Over the summer months, it’s important to stay hydrated and keep our electrolytes in balance. Yesterday’s Daily Tip from the American Dietetic Association gave recommendations for potassium consumption that I found interesting and helpful:
“Athletes know to eat bananas when they get muscle cramps. Why? Because bananas are an excellent source of potassium.
Among other things, potassium helps your muscles contract, helps regulate fluids and mineral balance in and out of body cells and helps maintain normal blood pressure by blunting the effect of sodium.
Potassium is found in a wide range of foods, especially fruits like bananas and oranges, vegetables like tomatoes and spinach, as well as kidney beans and potatoes.
Make sure you’re getting enough potassium by eating a variety of fruits and vegetables every day.”
Produced by ADA’s Public Relations Team
(No Ratings Yet) Loading ...Raisins & Sports Nutrition
Jul 13th
New research published in the Journal of Strength & Conditioning Research shows that raisins are one of the best pre-workout foods you can get. While many athletes reach for sports gels and drinks to get them through a tough workout, raisins offer many similar benefits, with the added benefit of vitamins, minerals, and antioxidants found in the fruit. Raisins contain potassium, iron, copper, manganese, fiber, and protein – all beneficial to the hard-working athlete. Even better news is that raisins contain compounds that can help prevent tooth decay, unlike many snacks containing simple sugars. And, they’re cheap!
So, grab some raisins this summer for your workout, play day, or just as a healthy snack!
(1 votes, average: 5.00 out of 5) Loading ...My Nutrition Spa
Jul 4th
Did you know that eating vitamin C rich foods can help your skin look younger?
According to data from the NHANES study (a nation-wide health and nutrition survey that looks at what people eat and how it affects their bodies), people who eat more vitamin C rich foods, such as citrus foods, tomatoes, and strawberries, have more youthful, younger-looking skin and fewer wrinkles. Vitamin C is an antioxidant and can help protect your skin from the sun’s (or a tanning bed’s) harmful UV rays. And, this is timely advice, since July is UV Safety Month!
So, eat an orange as part of your beach-side diet this year and your skin will appreciate it!
Information from: Eating Well
(No Ratings Yet) Loading ...Iron
Sep 22nd
I’ve been asked several times for suggestions on how to include more iron in your diet.
Here is a list of the iron content in several types of foods.
Meats:
4 ounces ground beef – 2.02 milligrams
½ cup chicken, white meat – 0.65 milligrams
3 ounces venison (deer) – 2.85 milligrams
3 ounces pork chops – 0.93 milligrams
Beans:
½ cup lima beans – 2.18 milligrams
½ cup black beans – 1.81 milligrams
½ cup kidney beans – 1.50 milligrams
Cereals:
¾ cup Raisin Bran (Total brand) – 13.49 milligrams
¾ cup Frosted Mini-Wheats – 11.55 milligrams
¾ cup bran flakes – 8.10 milligrams
¾ cup Cheerios – 7.74 milligrams
½ cup chili with beans – 4.44 milligrams
To increase your body’s ability to absorb iron, eat vitamin C rich foods (citrus fruits) or take a vitamin C supplement with your high-iron meals.
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