Diet and Nutrition

The New-Parent Diet is Low on Sleep and High on Saturated Fat

If you’re a mother, you can certainly relate to first-time moms as they dream their dreams during pregnancy. We all did it. We dreamed of the new little face we’d soon meet, the blissful hours of snuggling, and we planned all the amazing ways we were going to educate, feed, and rear our baby.

I feel it’s fair to say I’m not alone in having most of those dreams dashed. Don’t hear me wrong, I fell in love with my son deeper than I thought possible. Our time together during his first few years was the most gratifying experience in my life. But it came with lots of tears (his and mine) lots of laundry, so many messes, lots of sleep-deprivation, so much poop, and a lot of saturated fat.

You read that right, saturated fat is part of the new-parent routine, unfortunately. According to a recent study, this chaos that hits new parents like a ton of bricks has lead to a trend in increased saturated fat consumption. CNN reported on a study from the Journal of the Academy of Nutrition and Dietetics. Jen Christensen interviewed the lead author of the study, Dr. Helen Laroche. Essentially, the study revealed that parents eat more saturated fat than adults without children, especially within the first seven years of becoming parents. Laroche pointed to the fact that busy and tired parents tend to have more convenience foods in the home and many of these types of foods are high in saturated fat. (more…)

How to Cook with Goat Cheese

By now you’ve likely seen goat cheese on salads in fancy restaurants and in the dairy aisle at your local grocery store. But have you ever seen it in ice cream, pizza or on a tart? Perhaps you have, but these were little food discoveries that I was thrilled to stumble upon as I love the tangy flavor and creamy texture of this little-known cheese.

Health benefits: The health benefits of goat cheese are plenty, the first and most obvious being its calcium content. Health experts suspect that our body uses calcium to burn off fat after meals. And it’s well known that calcium helps maintain the strength and density of our bones. Calcium can play a role in various body functions such as muscle contraction and blood pressure regulation, and it’s even been linked to potentially preventing migraines.

Goat cheese is also high in phosphorus, vitamin B2, potassium and vitamin A. And according to Bellchevre, it contains 27 percent more of the antioxidant selenium than cow’s milk!

In addition, goat cheese is considered the ‘skinnier’ cheese as it’s much lower in fat and calories than other cheeses, such as brie and cheddar. (more…)

Allyson Felix’s Gold Medal Diet and Fitness Advice for the Real World

Gold medalist Allyson Felix crushed the 200 meter race in London this week, catapulting her to one of Team USA’s most beloved athletes. We’ve talked a lot this Olympic season about the nutrition and fitness programs of these world-class athletes, and even cautioned that they aren’t always something to mimic at home due to the intense level at which they train. However, many of them do offer some sound advice that any civilian should take to heart, including Felix.

“Try to think of working out and healthy eating as a lifestyle,” she said in an interview with Shape magazine.

That’s the ticket. It’s not a restriction, it’s not a diet, it’s not “torture” as Gwen Stefani calls it, and it’s not a 28-day plan that you walk away from. It’s a lifestyle. These habits are something you learn at first and then practice inherently. It’s just how you live. (more…)

Gwen Stefani Nails the Diet, Fitness, Mental Health Trifecta with Her Healthy Attitude

Children of the 90s rejoice… Gwen Stefani is coming back and it’s not in the junior’s section at Target. She and her band of more than 20 years, No Doubt, are finally headed back to the studio to release Push and Shove, their first album in a painfully long time.

It’s no doubt that she looks amazing. At age 42 with two kids and a non-stop rock-star career, she has struck the balance that even fellow Hollywood moms struggle to find, not to mention us ordinary folks.

Gwen is the cover model for the September issue of Harper’s Bazaar, and inside the insightful interview she says she’s tired of being asked how to get abs like hers. But everyone wants to know, because, look at them!

“There is no secret: You just have to eat healthy, work out, and torture yourself!,” said Stefani in the Harper’s interview. “But it’s more for my brain than it is for my body.” (more…)

HealthBuzz August 10: A Pretty Muddy Run, Diet to Boost Fertlity, and the Best Tacos Ever

It’s Friday! Before you take off for the weekend, take some time to read this week’s best health and fitness headlines. This week’s dose of healthy news consists of a women-only run that gets pretty muddy, increasing your chances of pregnancy with a fertility-focused diet, and recipes for a solid weekend dinner.

Petition the FDA to Add Sugar in Teaspoons to Nutrition Labels

When buying processed food, reading the nutritional label is important for your health. Processed foods’ nutritional labels use the metric system, but most Americans do not understand it. Learn how some people are trying to change the nutritional label information from grams to teaspoons to make it easier to understand how much sugar you’re consuming.

Get Down and Dirty at Pretty Muddy, a Women-Only Obstacle Mud Run

You can get colorful with the Color Run or glow during the Glow Run, but have you thought about running Pretty Muddy? It’s a women-only 5K where you get down and dirty while running through a muddy obstacle course. Sign-up fast, the first run is in Chicago on September 15!

State of School Lunches: How MyPlate Will Start Making a Difference This Year

The food pyramid was replaced by MyPlate over a year ago. MyPlate is a visual representation of what your plate should look like, and now school lunches have to meet these guidelines, too. Check a school cafeteria this fall.

News from our friends

5 Hot Workouts on the Horizon You Have to Try – FitBottomedGirls.com

Men: Improve Your Sex Life by Losing 2.5 Inches Off Your Waist – HealthBubble.com

The Fertility Diet – Yahoo! Shine

Recipes we love

BBQ Chicken Tacos with Avocado Coleslaw 

Summery Black Bean Salad

Raspberry and Serrano Sangria –  TreeHugger.com

Don’t wait until the end of the week to hear from us! Follow us on Twitter and Pinterest, or Like us on Facebook!

Deliciously Creative Ways to Use Your Melon

By Kati Mora, MS, RD for Around the Plate

Melons might just be one of the most overlooked fruits of the season. And although other summer treats like berries and peaches are great, melons shouldn’t be forgotten.

Of course, watermelon is often a summertime staple, but what about the other members of the melon family like honeydew and cantaloupe, just to name a few? Melons are great fruit options worth enjoying during some of the warmest months of the year, and not just because of their high water content! Melons are virtual nutrient powerhouses. Let’s take a closer look at two of my personal favorites: cantaloupe and honeydew.

Cantaloupe Melon

Although the cantaloupe isn’t quite as orange as a carrot, it’s still a great source of vitamin A. In fact, some studies even claim that cantaloupes can have as much as 3,138 micrograms of the carotenoid beta-carotene for every 100 grams of fresh weight. That’s 30 times more than vitamin A’s poster child, the carrot. (more…)

Vegan Advocacy Group Fights to Remove Milk from Schools

In these tumultuous times while most of our country has its eyes on the upcoming election, some health advocates are turning their eyes in another direction: On school lunches.

The Physician’s Committee for Responsible Medicine (PCRM) – a nonprofit based in Washington, D.C. – advocates for vegan diets and is out to bring dairy down, and hard. And where are they aiming their message? At kids, naturally, because they want to abolish milk from the school lunch programs for good. And in place of diary, they want to see other calcium sources on kids’ plates like beans, sweet potatoes and figs.

This isn’t an entirely unreasonable request, however, not everyone’s buying what they’re trying to sell. And perhaps it’s because of the group’s tendency to use harsh, unconventional methods for advocating in the past.

An example of PCRM’s radical ways? Just earlier this year the group placed some controversial billboards in Albany, New York, with images of overweight people grabbing their fat, and blamed dairy as the reason for their weight.

The signs said things like “Your Thighs on Cheese,” and “Your Abs on Cheese,” in an attempt to send the message that dairy is the reason Americans are fat. This, they say, is because of the saturated fat milk contains. (more…)

Discovering How Food Sensitivities Create Mental Health Diagnoses

I cheated on my gluten-free diet (again). Now I can share with my clients in my adoption nutrition class the symptoms of gluten sensitivity from experience, not just research. I chose to be gluten and wheat free based on research upon hearing that all wheat in the United States was genetically modified. I prefer to avoid genetically modified foods. When I read Wheat Belly, it was clear that gluten certainly had other impacts on the brain and body, and some people’s behavioral and mental health diagnoses could be a result a gluten sensitivity of which they were unaware.

After giving up wheat and gluten for several months but not being very cautious, I had been much more strict in the last several weeks. If I do not naturally have a tendency toward gluten sensitivity, I had now created a situation in which my body would be sensitive to this new item in the diet. It is said to determine if you have a sensitivity or allergy to any food you should eliminate it from your diet for at least three weeks and then cautiously introduce it back into your diet to notice any symptoms.

Sunday night, I cheated on the gluten-free diet. My dreams were a bit chaotic, but Monday morning I noticed plenty of energy. After my run, I noticed a bit of a rash on my neck but I assumed it was just heat. I also noticed some very minor asthmatic symptoms which I thought were odd since I had finished the run and usually breath better after running. When I realized the rash had not gone away even after I had cooled down several hours later, I consulted my friend and allergy advisor Heather who was gracious enough not to say “I told you so,” even after my rash had spread on Tuesday. (more…)

State of School Lunches: How MyPlate Will Start Making a Difference This Year

By Rachel Berman RD, Director of Nutrition at CalorieCount.com

Last month, the USDA celebrated its one year anniversary of releasing MyPlate to replace the decades-old food guide pyramid in order to help Americans make healthier choices at mealtime. In case you haven’t seen it yet, MyPlate is a visual representation of what your plate should look like, sectioned off with 50% attributed for fruits and vegetables, 30% grains, 20% protein and a smaller circle next to the plate representing dairy. But is the government implementing this nutrition guide focusing on balance when it comes to the National School lunch program? With more than one-third of the nation’s children and adolescents being obese and students taking in about 20-50% of their daily food at school during the school year, is the math adding up to more nutritious school lunches?

This year, the USDA is requiring a revamp of school lunches due to first lady Michelle Obama’s initiative and as a component of the Healthy Hunger-Free Kids Act signed by the president. Beginning July 1, 2024, new school lunch and general nutrition standards started rolling out and will continue for the next five years. The main changes, which are in line with MyPlate recommendations, include ensuring:

  • Kids are offered fruits and veggies every day
  • Offered more whole grains
  • Only low fat or fat free milk
  • Monitored calorie counts based on age to limit portions (more…)

Almonds Contain Fewer Calories Than We Thought, Study Shows

If almonds are your favorite snack but you’re conscious of eating too many for calories’ sake, a new study published in the American Journal of Clinical Nutrition may provide some relief. Scientists now believe almonds contain fewer calories than we originally thought. 

As reported by NPR, the study was conducted by USDA food scientists who found that almonds contain fewer calories than were previously calculated.

Findings determined that there was close to a 30 percent margin of error when it came to the calories in this popular nut. USDA researcher David Baer said he and his team were just as surprised as anyone about the findings.

To conduct the study, researchers split 18 healthy participants into three groups and tracked their diets for 18 days. One group was put on a controlled diet that included 84 grams of almonds per day, another was prescribed 42 grams of almonds per day, and another was instructed to eat a diet completely free of nuts. (more…)

Join Us For a Twitter Chat August 10 to Help Get GMOs Labeled

Election day is drawing near. In just a few months, we get the opportunity to exercise our right to choose who and how our country will be ran. This is one of the greatest freedoms we have as Americans, and it should never be undervalued. Many people in the world have absolutely no say in how their lives are run.

No matter whose side you’re on this coming November, there is one health issue both parties should desire to support. That issue is the labeling of Genetically Modified Organisms (GMOs).

In brief, a GMO comes from a lab where genes from one species are inserted into another in an effort to create a desired trait. This lab process is called Genetic Engineering (GE) or Genetic Modification (GM).

In many cases this process is done at seed level. The seeds are crossed with the food and a pesticide and then grown into products that are placed on our supermarket shelves. These foods grown with the genes of a pesticide and other lab creations are not required to be labeled differently, and consumers are not able to determine what’s really in the food they’re purchasing. (more…)