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With the assortment of health labels on our foods today, it is a confusing time for consumers. A common question: does organic matter? Organic produce tests lower in pesticides, but research is mixed on whether it contains more nutrients. The Environmental Working Group (EWG) releases a list of foods each year with the least and most pesticide residues (called the Clean Fifteen and Dirty Dozen, respectively). If you’d like to make a change, choosing organic produce from the Dirty Dozen list is the best bang for your buck. The Dirty Dozen  The Clean Fifteen  Photo credit: ewg.org Regardless, research shows eating enough fruits and vegetables may help lower risk of premature death from chronic illnesses, like heart disease. While it is recommended to eat 4 to 5 cups of fruits and vegetables each day, only about 10% of us get that much. So if organic isn’t in the budget, don’t fret. A non-organic apple is better than no apple at all. References: Brantsæter A et al. Organic food in the diet: exposure and health implications. Annual Review of Public Health. 2017; 38: 295-313. Lee-Kwan S, Moore L, Blanck H, Harris D, and D Galuska. Disparities in state-specific adult fruit and vegetable consumption — United States, 2015. MMWR Morb Mortal Wkly Rep (CDC). 2017; 66:1241–1247. Slavin J and B Lloyd. Health benefits of fruits and vegetables. Adv Nutr. 2012; 3(4): 506–516. * A small amount of sweet corn and papaya in the United States is produced from genetically modified seeds. Organic versions cannot be genetically modified.
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 Incorporating vegetables into breakfast is not always easy, but smoothies can help kick start your day with powerhouse nutrients in a travel-friendly format.
Blended food can feel less filling, but incorporating protein, fat, and fiber into your smoothies increases fullness by slowing down digestion and adding volume. Other strategies for promoting satiety include sipping slowly and chewing a handful of nuts (instead of adding protein and fat to your smoothie). MAKE A BALANCED BREAKFAST BY USING THIS CHART Here are two smoothie ideas to get you started: 1 cup frozen mixed berries + 1 cup cauliflower + ½ cup unsweetened almond milk + ½ cup plain Greek yogurt + 1 tablespoon peanut butter + 1 teaspoon cinnamon OR ½ cup blueberries + ½ banana + 1 cup spinach + ½ cup milk + 1 teaspoon grated ginger with small handful of almonds on the side (about ¼ cup) References: Dhillon, J et al. The effects of increased protein intake on fullness: a meta-analysis and its limitations. J Acad Nutr Diet; 2016. 116(6): 968-983 Rogers, PJ and R Shahrokni. A comparison of the satiety effects of a fruit smoothie, its fresh fruit equivalent and other drinks. Nutrients; 2018. 10(4):431. Slavin, JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc; 2008. 108(10): 1716-3.  Beans are packed with nutrients, yet often neglected. They are a plant-based protein containing soluble fiber, which can help lower cholesterol and improve blood sugar control.
Research has shown fiber-rich diets may reduce the risk of heart disease, diabetes, high blood pressure, and cancer – and beans are a great way to boost your intake. Add them by:
References: Dietary fiber: essential for a healthy diet. Mayo Clinic; 2015. Accessed October 2018. Garden-Robinson J and K McNeal. All about beans nutrition, health henefits, preparation, and use in menus. North Dakota State University Food and Nutrition; 2013. Accessed October 2018. Position of the Academy of Nutrition and Dietetics: health implications of dietary fiber. JAND. 2015; 115 (11): 1861- 1870.  Tired of trying diet after diet with no long-term success? Intuitive eating may help you adopt a healthier lifestyle – it is an evidenced-based, mind-body approach that can be an alternative for lifelong dieters. Its 10 principles focus on internal cues, such as hunger, fullness, and satisfaction.
Why shift away from dieting? Dieting is associated with:
Intuitive Eating is associated with:
Where to begin? Try rejecting the diet mentality. If you are on a restrictive (non-medically necessary) diet, consider stopping it. It can cause you to miss out on beneficial nutrients. Research has also shown severely limiting enjoyable foods can actually increase calorie intake and fuel feelings of guilt. References: Gelder, M, Mayou, R and J Geddes. Disorders of eating. Psychiatry. New York: Oxford University Press; 2006. 161-166p. Keeler CL, Mattes RD and SY Tan. Anticipatory and reactive responses to chocolate restriction in frequent chocolate consumers. Obesity. 2015; 23(6):1130-1135. Montani JP, Viecelli AK, Prévot A, and AG Dulloo. Weight cycling during growth and beyond as a risk factor for later cardiovascular Diseases: the “repeated overshoot” theory. Int J Obes. 2006; 30: S58-S66. Tribole E. Intuitive eating: research update. SCAN`S Pulse. 2017; 36(3):1-5.  Whether it’s the Super Bowl or Valentine’s Day, February is full of party opportunities. Here are some tips to take the stress out of eating and enjoy what really matters – the company!
When attending: Pre-game wisely: avoid getting too hungry beforehand by including a snack with fiber and protein.
Celebrate mindfully: pay attention to what you are eating and really taste it.
Don’t avoid your favorite foods: all foods can fit – add some vegetables for balance (they are also linked to a decreased risk of heart disease and diabetes).
When hosting:
References: Skerrett, P. Harvard health blog: Tips for holiday eating. Harvard Health Publishing; 2012. Slavin JL and B Lloyd. Health benefits of fruits and vegetables. Adv Nutr. 2012; 3(4):506-16. Story EN, Kopec RE, Schwartz SJ, and GK Harris. An update on the health effects of tomato lycopene. Annu Rev Food Sci Technol. 2010; 1:189-210.
It is essential to stay hydrated during the summer as we lose fluid through sweat, but we may forget the importance during winter months because we are already cold, especially in Boston.
Even mild dehydration can influence your energy, mood, and aspects of cognition like concentration and memory. Try these tips to help stay hydrated:
Use reminders:
References: Popkin BM, D'Anci KE, and IH Rosenberg. Water, hydration, and health. Nutr Rev. 2010; 68(8): 439-58. Riebl SK and BM Davy. The hydration equation: update on water balance and cognitive performance. ACSMs Health Fit J. 2013; 17(6): 21-28.  Boost your immune system to help fight cold and flu season by adding these foods to your diet.
Berries (such as blueberries and blackberries) are packed with anthocyanins which have powerful antioxidant benefits. Add them to cereal or yogurt. Garlic contains allicin which has been studied for its antimicrobial properties and shown in one small study to be effective at preventing the common cold. Citrus fruits are well known for their vitamin C content, but did you know they also contain flavonoids? Flavonoids are a type of phytonutrient that have anti-inflammatory and immune-boosting benefits. Sweet potatoes and carrots contain beta carotene, which plays a role in maintaining your body’s natural defenses including keeping your lungs and gut healthy and free of disease-causing pathogens. Looking to increase your intake of these foods? Try these recipes: Breakfast: baked blueberry oatmeal Lunch: loaded baked sweet potato Dinner: ginger-spiced chicken with roasted winter vegetables References: Barbieri, R. et al. Phytochemicals for human disease: An update on plant-derived compounds antibacterial activity. Microbiological Research, 2017. 196: 44-68. Chew, B. and J. Park. Carotenoid Action on the Immune Response. J Nutr, 2004. 134(1): Konczak I and W. Zhang. Anthocyanins-More Than Nature's Colours. J Biomed Biotechnol, 2004. 2004(5): 239-240. Marchese, A. et al. Antifungal and antibacterial activities of allicin: a review.Trends in Food Science & Technology, 2016. 52: 49-56. Wang, S., et al. Characterization and Metabolic Diversity of Flavonoids in Citrus Species. Scientific Reports. 2018. Wang, Y., et al. Molecules. (2017). Antioxidant Capacity, Anticancer Ability and Flavonoids Composition of 35 Citrus (Citrus reticulata Blanco) Varieties. Molecules, 2017. 5: 22(7).  With the return to cool temperatures, we also usher in a season of squash. Varieties include butternut, spaghetti, delicata, kabocha, and acorn.
These winter vegetables are a good source of vitamin A, which supports a healthy immune system and may help protect against cancer. They also contain fiber and generally have fewer calories per cup compared to other types of carbohydrates. Due to their tough exterior, squash can be intimidating to cook. But certain varieties (like spaghetti or acorn squash) are easy to prepare. To roast them: 1. Cut the squash in half using a large sharp knife 2. Scoop out seeds and stringy flesh 3. Brush inside with olive oil and season with salt and pepper 4. Roast (flesh side down) in a 400° oven for 30 to 45 minutes (or until tender when pierced with a fork) 5. Shred the spaghetti squash with a fork or scoop out the acorn squash flesh using a spoon Need inspiration? Try this recipe. REFERENCES Nosowitz, D. The Modern Famer Guide to Winter Squash Varieties. Modern Farmer, 2017. Accessed September 2018. Vitamin A: Fact Sheet for Health Professionals. NIH: Office of Dietary Supplements, Updated 2018. Accessed September 2018. Winter Squash. Harvard T.H. Chan School of Public Health: The Nutrition Source. Accessed September 2018.  Certain types of bacteria can help us digest food and may support a healthy immune system. But stressors, such as antibiotics and a diet high in processed foods, can reduce these beneficial microbes.
Fermented foods are a source of these bacteria. We don’t know yet to what extent they colonize our guts, but research suggests they may be helpful. Some foods with live bacteria include yogurt, kefir, and certain types of sauerkraut and pickles. Other cultures eat a variety of fermented foods, such as:
Look for foods that are fermented, rather than pickled with vinegar or processed using high heat. Labels on dairy products should include live bacteria (such as Lactobacillus). Aim to regularly incorporate these foods into your diet. To start, try this sesame miso cucumber salad. Or blend 2/3 cup plain Greek yogurt with ½ cup kimchi for a dip that tastes like pimento cheese, as suggested by Cooking Light. REFERENCES Moyer, L. The Lowdown on Fermented Foods. Nutrition Action, March 2017. Accessed August 2018. Fermented Foods Can Add Depth to Your Diet. HMS Harvard Health Publishing, July 2018. Accessed August 2018. Skara, T. et al. Fermented and Ripened Fish Products in the Northern European Countries. Journal of Ethnic Foods, 2015. 2(1): 18-24. Pérez-Cataluña, A. et al. Diversity and Dynamics of Lactic Acid Bacteria in Atole Agrio, a Traditional Maize-based Fermented Beverage from South-Eastern Mexico, Analysed by High Throughput Sequencing and Culturing. Antonie Van Leeuwenhoek, 2018. 11(3): 385-399.  The only diet advice you need is that you probably don't need one. Click here to read an article by one of our nutrition experts, Emily Gelsomin, about how to sort through recent diet fads. |
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