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Nutrition for a Better Mind?

When many people think about weight loss, they often think about the types of foods that they should avoid.  Foods like donuts, pies, cookies, white bread, chocolate, etc.  But it is National Nutrition Month®, and I would like to offer a positive twist to the typical weight loss diet.  Instead of focusing on the foods that you should avoid, let’s consider the types of colorful and flavorful foods you should be eating not only to slim your waistline, but to also protect your brain’s cognitive skills.

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Courtesy of Scott Bauer, USDA ARS [Public domain], via Wikimedia Commons

There are many new research papers talking about the cutting edge pharmaceutical treatments that can protect against dementia and Alzheimer’s. However, prevention may be as simple as what you eat.   There is an increasing body of research that focuses on healthy diets and their possibility to delay or even prevent cognitive decline.

When you include heart healthy fats such as omega 3s you may be able to give protection to your mind.  The same is true with an increased intake of flavonoids, such as those found in berries. (more…)

By Natalie, ago

Healthy Cooking: Shrimp Fajitas

During National Nutrition Month®, I challenge you to get into your kitchen and try some new and healthy recipes.  In this post, I wanted to share with you how to make one of my all time favorite recipes—fajitas.

Fajitas can be healthy IF you choose lean meats, control the amount of oil you use, and increase the amount of veggies to meat ratio per tortilla. Shrimp are a great alternative to the typical fajita meats of chicken or steak.  Shrimp are low in saturated fat and high in vitamin B12, iron and selenium (a powerful antioxidant that can help decrease the risk of chronic diseases).

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By Natalie, ago

Healthy Snacks for Summer Campers

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Valonda Calloway and me on the set of My Carolina Today show.

On July 10th, I had the pleasure of appearing on My Carolina Today to talk about healthy snack and lunch ideas for children who attend summer camp.  Since kids tend to like finger foods, I came up with several nutritious and fun-to-eat food combos to keep summer campers fueled for their activities. The snack and lunch ideas that I showcased were “power snacks”.  A power snack is high in complex carbohydrates, fiber, protein, vitamins, minerals, and whenever possible heart healthy fats. (more…)

By Natalie, ago

Happy and Healthy 4th of July!

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Happy 4th of July!  Are you looking for a fun, festive and healthy way to serve dessert at your upcoming cookout?  Consider this refreshing American flag made out of strawberries, bananas and blueberries.  Strawberries and blueberries are good sources of fiber and powerful antioxidants.  Bananas also provide fiber as well as potassium, an important electrolyte used by the heart.  When you sweat, you lose potassium, so it is important to replenish it on hot summer days.   This American flag is so easy to make that kids can join in on the fun of building it for your cookout. You can serve the flag as is, or pair it with some delicious low-fat vanilla Greek yogurt on the side to boost the protein and calcium intake of your family and friends. (more…)

By Natalie, ago

Salsa Olé!

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What do you get when you combine pineapple, mango, red bell pepper, jalapeno peppers, red onion, lime, cilantro and chili powder?  An ultra healthy salsa to enjoy on a beautiful spring day.  Its Cinco de Mayo, and if you are looking for a healthy way to spruce up your Mexican meal for tonight, my yummy and colorful twist to the traditional tomato salsa is the one to try. (more…)

By Natalie, ago

Don’t Underestimate the Benefits of Nuts

Mixed_nuts_smallWhen I work with clients, many of them are surprised when I suggest that they add nuts to their meal plans.   They often ask, “Aren’t nuts fattening?”.  Yes, nuts contain a good quantity of fat, however much of that fat is the heart healthy mono- and polyunsaturated kinds.

The great thing about nuts is that they not only contain the good kinds of fat, but they are also a great source of protein and fiber.  The combination of fat, protein and fiber is a powerhouse for increased satiety.  Adding nuts to your meals and snacks can help you feel full for longer periods of time, which can be a huge benefit for those struggling with weight management.  The biggest catch when using nuts, is that you have to really watch your portion sizes.  But thankfully, a little amount can go a long way for overall health benefits. I often suggest to clients that they substitute nuts for other foods that are high in saturated fats. (more…)

By Natalie, ago