The best fats for your diet

Good fats, bad fats, trans-fat, Omega-3 fatty acids.  There is a lot of information out there about the different types of fats we should or should not choose.  While fat generally has more calories per gram then carbohydrates or proteins, it is essential to our health.  Vitamins A, D, K, and E are fat-soluble, meaning that without a fat source, our bodies won’t absorb them.  Fat provides padding for our organs, and insulation from colder temperatures.  And, of course, a little fat makes everything taste better by providing texture and a rich taste.  Although fat does have some health benefits, it also carries its health risks.  Fat is linked with heart disease, diabetes, stroke and obesity.

So while we can’t avoid all fats, the idea is to choose the right ones.  If you take a look at the food guide pyramid, you will notice the very top portion allows for a healthy fat serving.   Fats are broken down into three main components:  monounsaturated fat, polyunsaturated fat, and saturated fat.  Monounsaturated fats are the heart healthy, good fats, while saturated fats are the artery-clogging bad fats that we want to limit.    Read more

Keys to eating a balanced diet

“Balanced” can be used to describe a lot of different things.  We balance our checkbook; balance 3 bags of groceries and a toddler on our hip; or balance on the edge of a step.  Balance is everywhere in our lives.  Unfortunately, one place that it is usually lacking is our diets.  A balanced diet is essential for a healthy life.  It’s about eating the right kinds of foods in the right portions.

Lack of portion control is a big reason why Americans are overweight.  Super-sized portions are not just at restaurants anymore, just check inside your cupboards.  It is easy to eat more than a serving, especially if you don’t know what a serving is.  An easy way to help combat that is using a smaller plate, bowl or glass.  For example, instead of your usual dinner plate, use a salad plate for your meal.  If you are having a beverage (other than a non-caloric beverage) use a juice glass.  By using smaller serving dishes, it looks like you have more to eat. Unlike larger dishes where it looks like you have a smaller portion than you really do.  That can lead to eating more than a serving.   Read more

The benefits of snacking

If you are the type of person who finds that they are hungry every few hours and needs a snack, this article is for you.  However, if you are the type of person who can go all day with eating just 3 meals (sometimes less) a day, then this article is also for you!  Studies have shown that snacking can be helpful for weight management, optimal health, and a positive outlook.  Let’s take a deeper look into those benefits.

Weight management: When you eat every few hours, you are keeping your metabolism burning at a consistent level.  If you skip meals, your body actually slows down your metabolism, so when you eat again, you are not burning those calories as efficiently as before.  By eating three meals a day and several snacks, you are providing a consistent fuel to your body.  Snacking also stabilizes your blood sugar, so that you don’t have a crash which can leave you tired and more hungry than before.

Eating a snack can also help you to eat less at meal times.  If you go long periods of time between meals, by the time you sit down to eat, you are famished and likely to choose unhealthy options and large portions.  Adding a healthy, well portioned snack between meals prevents you from hitting starvation mode, so that when you do eat again, your choices tend to be healthier.  An ideal snack should be between 100-200 calories, and it should include a complex carbohydrate, lean protein, and a little bit of healthy fat.

Optimal Health: Snacking helps your body get all the nutrients that it requires in a day. Read more

Salmon with Roasted Tomato and Oregano Salsa

Below is a recipe I shared during a recent Nutrition for Fertility Workshop at CNY Healing Arts Center in Syracuse, NY. Although it is delicious and nutritious for everyone.

Prep Time:     20 minutes                    Servings: 4

INGREDIENTS:
Fish: Salsa:
1 Tbsp. olive oil                        2 tomatoes, diced
1 Tbsp. fresh basil                    1 Tbsp. olive oil
1 clove garlic, chopped             ½ tsp. salt
½ tsp rosemary                         ¼ tsp ground pepper
½ tsp oregano                           1 medium shallot, diced
½ tsp salt                                  ½ avocado, chopped
¼ tsp thyme                              ½ tsp garlic powder
¼ tsp ground pepper                 1 tsp oregano
4 skinless salmon filets            Cooking spray

INSTRUCTIONS:
Combine first 8 ingredients for fish in large, plastic bag.  Mix. Add salmon; marinate at least 30 minutes.  Heat oven to 350 degrees.  Meanwhile, mix tomatoes through shallots in a bowl.  Spray a baking dish with cooking spray.  Roast tomato mixture at 350 degrees for 20 minutes.  Place marinated fish in a separate baking dish.  Place in oven with tomato mixture for 20 minutes, also.  After 20 minutes of cooking, allow the tomato mixture to cool for 5 minutes.  Add avocado and remaining spices.  Mix gently.  Place 1 salmon filet on each plate.  Top with salsa mixture.  Serve immediately.

Heather Neely, RD
CNY Healing Arts Center
Call me at 315.671.5755
Or e-mail me

Nutrition workshop with Heather Neely

Nutrition for Fertility Workshop
Saturday, June 20th, 2009, 2pm-3:30pm
CNY Healing Arts Yoga Studio
191 Intrepid Lane, Syracuse, NY

Join Heather Neely, our Registered Dietitian, for a fun and informative nutrition workshop. Heather will share some information on foods that promote fertility, recipes and advice on label reading. The workshop will end with a Q&A session. Nutrition is a vital part of your health and wellness we hope you have can attend this workshop, it’s offered as at no charge.

* RSVP by calling CNY Healing Arts Center at 315.671.5755

Eating right to drop weight

Are you ready to start losing weight and look great for summer?  Although summer is a month or so away still, you can never start too early to eat right.  Safe weight loss is considered 1-2 pounds a week, so depending on the amount of weight that you want to lose, there is no better time then the present to get going.

People often relate losing weight and dieting to eating only bland foods and starving.  It doesn’t have to be that way.  By choosing the right foods, you can incorporate your favorite foods, and even a few indulgences.  Below are some tips to get you started on eating to shed a few pounds.  While we will focus on diet and nutrition, don’t forget that exercise is just as important in achieving your weight loss goal.

1.     Portion your plate: Use your plate as your guide for portion sizes when you don’t have measuring cups available.  Use ¼ of your plate for lean proteins, ¼ for starches or grains, and the remaining ½ of the plate for non-starchy vegetables. Read more