Monthly Insights
Why fiber matters, and how to get enough (September 2024)
Do you get enough fiber in your diet? If not, you are certainly not alone. It’s estimated that more than 90 percent of women and 97 percent of men don’t get the recommended amounts. But being in good company doesn’t change the fact that getting enough fiber is important for health—and not just for digestive […]
To reduce calories, eat slowly… (August 2010)
In a study of April 2010, scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5. The scientists took blood samples and measured insulin and gut […]
Why have I heard of the grain Bulgur? (July 2010)
This question is asked to me at least weekly by a client when I recommend this grain. I explain to people that bulgur is what is in the delicious Middle Eastern dish tabouli. Bulgur is a type of cracked wheat kernel that has been precooked and dried. The grain is light and tan in […]
What is this grain Buckwheat? (June 2010)
Many of us that are not afraid of complex carbohydrates, and have become educated on the importance of having them in our diet, tend to eat the same one’s over and over. I thought I would enlighten you with all of the high fiber types of whole grain types of complex carbohydrates that contain […]
The Wonder Grain of Quinoa (May 2010)
Many of you do not know how to pronounced (KEENWAH). This super grain is derived from the Incas and happens to be a staple in the South American Diet. This is the only grain that contains all nine essential amino acids which makes it a complete protein. It is also gluten free so those […]
Exercise and our Appetite (April 2010)
Does exercise increase our appetite significantly that post-workout binge eating quickly replaces the burned off calories? Not necessarily, as a study finds that exercise can make people hungry, but meals after a trip to the gym are more satisfying which leads to eating less. Overweight and obese participants exercised for 12 weeks in a […]
Spice your meals up with Spices and Herbs! (March 2010)
Did you know that ½ tsp. of ground cinnamon has as many antioxidants as ½ cup of raspberries? Or ½ tsp. of oregano leaves has as many antioxidants as 3 cups of fresh spinach? Studies show that antioxidants provide a range of benefits including supporting our immune system. They also play a role in reducing […]
High-Carb Diets Improve Mood (February 2010)
There seems to always be the controversy regarding a high carb diet or a high protein diet for weight loss. I don’t believe in diets, rather than helping my clients change their relationship with food. I can’t deny research studies that come out, so I thought this months article would be about a study […]
Walk it off! (January 2010)
You can reduce the effect of a post-meal blood glucose spike by taking a after walk. In a small study, researchers at Old Dominion University in Virginia found that participants’ post meal blood glucose reading was lower when they took a 20-minute stroll after than when they walked before eating. Source: Journal of the […]
Help! The gingerbread man is calling my name…(December 2009)
You make it through Thanksgiving and now arrive at work and we are in the midst of December. Your clients and colleagues are sending thank you goodie baskets to the office as well as bringing the leftovers from their home that they do not want. How do you manage during this difficult time? Contrary […]
Are you having a Snack Attack? (November 2009)
Commercials do sell products, which is bad news when so many TV ads are for unhealthy foods. Researchers found that kids ages 7 to 11 ate 45 percent more while watching a half-hour cartoon interspersed with ads for food than those who watched the same cartoon with ads featuring non-food items. Another experiment showed […]