Diet and Nutrition

Mary Hartley’s Plate for National Nutrition Month


This is Gypsy Soup, Cheesy Cornbread, and fat-free milk. It is a typical lunch or dinner.  I don’t distinguish between the two. Most of my food is eaten from a bowl, not a plate. I typically eat soups, ethnic dishes and full meal salads; I rarely eat meat with a side and I cook from scratch. (more…)

Posted on March 1, 2024 by Natalie K

Reduce Cravings with Tongue Scraping

By Abra Pappa for NutritiousAmerica.com

There is a science behind food cravings, and I don’t use the word “science” lightly. It is an honest to goodness, white-lab-coat-Bunsen burner-protective-goggles science. Food “scientists” know exactly what it takes to create a food that is “crave-able.” They research and experiment and come up with specific addictive qualities or additives that food must contain in order to rank as a food that you will keep reaching for.

Salt, sugar, and fat, or chemical products that taste buds recognize as salt, sugar or fat, are key flavors that enhance a foods crave-ability.

When you eat, food residue or food particles can be left behind on your tongue. When those particles mix together with the bacteria in your mouth a coating or film is created. This coating “feeds” our craving mechanism. For instance, if you eat a fast food hamburger on a Monday, on Tuesday you may find yourself thinking about that burger again. This is not a sign of poor “willpower” or an “inability” to eat healthy food, rather it can literally be your tongue coating that is sending a signal to your brain that you want more of the food that has been left behind.

This is one of the key reasons fast food restaurants advertise to children. They know when a child “develops a taste” for their food at a young age they become life long customers.

Furthermore, when your diet is full of processed “food-like” products that are loaded with extra fat, sugar, and salt your taste buds suffer and become desensitized. Desensitized taste buds are greedy little buggers, requiring more and more food for you to feel satisfied, as satiety is signaled by flavor.

Enter the tongue scraper. (more…)

Posted on March 1, 2024 by Nutritious_America

Get Your Plate in Shape During National Nutrition Month

national nutrition month 2012 themeIn honor of the National Nutrition Month 2024, the Academy of Nutrition and Dietetics is launching a campaign to help “Get Your Plate in Shape” this March. The theme encourages Americans to eat a healthy, balanced diet that’s in accordance with the MyPlate guidelines. “USDA’s MyPlate is a great tool to guide and help us be mindful of the foods that make up our balanced eating plan,” states Academy spokesperson Andrea Giancoli. “Make sure your eating plan includes foods from all the food groups and in appropriate portions.”

Those familiar with MyPlate will recognize most of the recommendations to get your plate in shape:

  • Make half your plate fruits and vegetables.
  • Half of your grains should be whole grains.
  • Vary your protein choices.
  • Switch to fat-free or low-fat milk.
  • Cut back on sodium and empty calories from solid fats and added sugars.

(more…)

Posted on March 1, 2024 by Margaret

The Acid Reflux Diet: My Year of Treatment

acid refluxAbout a year ago, I attended a cooking demonstration for a book called Dropping Acid: The Reflux Cookbook & Cure. A colleague invited me to the event after learning that I avoided coffee because it gives me heartburn.

I hoped the demonstration would give me some new ideas about what I could eat that wouldn’t give me heartburn. I had first been diagnosed with heartburn during college, after experiencing chest pain so severe it woke me up in the middle of the night. I vaguely knew that I shouldn’t eat citrus, drink excessively or eat spicy foods, but typically found it easier to pop a few Tums rather than think too much about my diet.

As Master Chef Marc Bauer demonstrated his recipes, Dr. Jamie Koufman, the principal author of Dropping Acid, also described the prevalence of acid reflux and some of its accompanying symptoms. As she spoke, I realized that I suffered from a number of other symptoms related to acid reflux in addition to heartburn: chronic hoarseness and coughing, the feeling of something stuck in my throat, and a voice that was easily fatigued. After the presentation, I was eager to speak with Dr. Koufman more, and requested an interview. After hearing about my symptoms and the sound of my raspy voice, she suggested I come to her office for treatment so that I could write my story from a patient’s perspective. I was so happy about the project that I nearly burst into tears while telling my mother about it on the phone later that night.

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Posted on February 29, 2024 by Margaret

Learn the Secrets to Ayurvedic Medicine on Dr. Oz

Tomorrow Dr. Oz will be discussing Ayurvedic medicine, or the concept that each individual body type should be treated with different medicines. Specifically, the doctor will be interviewing other doctors as they explain what they call “Secrets of Ayurvedic Medicine.”

Ayurvedic medicine is one of the world’s oldest medical systems. It originated in India. In the United States, Ayurvedic medicine is considered a whole medical system. That means it’s a complete system of theory and practice that has evolved over time in different cultures and separate from conventional medicine. Other whole medical systems include traditional Chinese medicine, homeopathy, and naturopathy. Many therapies used in Ayurvedic medicine include herbs, massage, and specialized diets.

Dr. Oz will be investigating the specific theory behind body types and Ayurvedic medicine. Dr. Oz will also discuss the many healing technique from around the globe. The guest will include Kulreet Chaudhary, MD, Phil Veneziano, Daniel Hsu, and Dr. Janet Tsai. (more…)

Posted on February 28, 2024 by Lacy

Five Foods to Help You Fight Stress from Joy Bauer

whole and sliced grapefruitsWhen we’re stressed out, the foods we typically think of reaching for are not the healthiest, from chips to ice cream. These foods made “feel good” as we eat them, but they’re probably not doing much for biological factors that make us feel stressed out. Instead, try these five foods from Today Show nutritionist Joy Bauer.

1. Grapefruit

We all know vitamin C is important for the immune system, but did you know it can help fight stress? Research has shown that this vitamin can help reduce the affects stress have on the body, such as raising blood pressure. Fresh grapefruit is one of the best ways to get a daily dose.

2. Steel Cut Oats

The carbohydrate in oatmeal stimulates the production of serotonin, which helps you relax and feel good. Steel-cut oats are best because they’re minimally processed, and cause a slow rise in blood sugar, not a spike.

(more…)

Posted on February 28, 2024 by Health Buzz

Daily Challenges Create a Better You with MeYouHealth

We often talk of getting healthier or “bettering ourselves,” but what does that really mean? Some focus on their weight, others may focus more on their diet, or to some “bettering” may refer to kicking bad habits. Regardless of the issues one may want to improve, all can agree that actually taking the steps towards a goal is the hardest part. MeYouHealth may have created one of the most relevant and feasible ways to create a better you.

MeYouHealth labels themselves as the “social well-being company.” Their mission is to help people acquire and maintain a more healthful lifestyle one day at a time. The company has a Daily Challenge feature for their members. A member will receive an email with just one thing to do that day to improve their well-being. The concept is based off of behavior science that has shown how people often fail to achieve their goals because they are typically set too high.

Daily Challenge is different. A suggestion is sent at 7 am so the member has all day to complete the task. It’s typically just one small action related to healthy living. The member logs the task on the site and they are awarded as they go. Additionally the member is encouraged by the social network comprised of other members.

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Posted on February 28, 2024 by Lacy

29 Healthy Ways Not to Waste Leap Year

Every four years we get an extra day on the calendar on February 29, 2024. Most people will move on auto-pilot through the day as if nothing is any different. For those who complain that they never have extra time or can’t find the time to do healthy things for themselves, we’d like to point out the additional 24 hours added to 2024. We realize that work, school, chores, and obligations must go on, and that few people will truly have an entire day to themselves. What we do suggest is trying to do at least one thing on the 29th that you wouldn’t ordinarily do.

Life is too short to waste any time on any day, but with the gift of an entire extra day, we say embrace it and get as much out of it as you can! Here are some fun ways to spend the day doing healthy, positive things for yourself and those around you, all inspired by the number 29.

1. Do 29 minutes of yoga.

2. Walk for 29 minutes of your lunch break.

3. Go on a 29 mile bike ride.

4. Swim 29 laps.

5. Do 29 random nice things for other people.

6. Drink 29 ounces of water.

7. Then, drink another 29 ounces of water.

8. Treat yourself to a 29 minute massage.

9. Create a new playlist with 29 of your favorite songs.

10. Wake up 29 minutes earlier to give yourself time to start the day without rushing. (more…)

Posted on February 28, 2024 by Natalie K

Skip IHOP’s Free Pancakes, Support Children’s Miracle Network with Donations

Tomorrow is National Pancake Day, and since 2006 the most well-known purveyor of pancakes gives away short stacks to celebrate. Tomorrow, on February 28, you can visit your local IHOP restaurant and be served a free short stack of buttermilk pancakes. You are encouraged to leave a donation in exchange for the free pancakes, which will be given tot he Children’s Miracle Network, an incredible organization that makes dreams come true for terminally ill children.

We say, give the gift of a donation directly to Children’s Miracle Network and let IHOP keeps its over-processed stack of cakes. The event has the best of intentions, but charitable calories count the same as any others.

IHOP’s short stack comes with three buttermilk pancakes, which has 490 calories before you add butter and syrup. If you plan on ordering a full breakfast by adding sausage, bacon, ham, hash browns, or even doctoring your cup of coffee, you’re going to send the calories, fat, and sodium for this “free” breakfast through the roof. You’ll need one hour of high-intensity aerobics just to burn the pancakes before condiments. Plus, this nutritionally void meal will leave you running out of steam well before lunch. (more…)

Posted on February 27, 2024 by Natalie K

The Doctors Reveal What’s Really in Your Food

With the help of recent documentaries, TV shows and legislation, Americans are becoming more aware of just what really is lurking in their favorite foods. But, even with this knowledge, people are still being served processed foods full of chemicals, preservatives and artificial flavors, all deemed safe by the government.

On Monday, February 27, The Doctors, with special guest and celebrity chef Rocco DiSpirito, will take a closer look at the harmful additives and processes used to prepare many of the foods we eat every day.

Amongst the foods spotlighted are:

Burgers. Fast food burgers are comprised of “pink slime,” the term given to the mechanically separated meat that has been treated with ammonia hydroxide to kill bacterias like E-coli. Top fast food restaurants say they have discontinued their use of this meat, made from discarded cow parts, but schools still serve it up daily to our kids.

(more…)

Posted on February 27, 2024 by Kelly

Salma Hayek Helps Launch The Breakfast Project

In an effort to encourage healthy breakfasts for families across the country, Salma Hayek is working to kick off a new campaign that will emphasize starting every morning with a breakfast that includes milk.

We’ve been told forever that breakfast is the most important meal of the day, but millions of people skip breakfast altogether or make poor food decisions for their morning meal. About one in five Americans don’t eat or drink anything in the morning so The Breakfast Project is hoping to change people’s view of that all-important meal.

Actress Salma Hayek is teaming up with the National Milk Mustache “got milk?” Campaign in conjunction with The Breakfast Project to encourage people to enjoy breakfast at home and ensure that milk is on the menu. TV chef and dietician Ellie Krieger is also working with the project offering tips and recipes through the web site.  (more…)

Posted on February 25, 2024 by Descygna