Healthy & Kosher

 

4 Ways to Keep Your New Year’s Resolutions

 

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A resolution is a commitment you make to achieve your personal goals, like quitting smoking or losing weight.  People often make resolutions at the start of a new year because it’s a time to reflect on the past and consider change for the future.  Many people join a gym and start exercising for the first time or the fiftieth time.   Are you sticking to your New Year’s resolutions?

How Many People Stick to Their Resolution?


 

5 Ways to Lower Your Risk of Diabetes

 

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Do you think you are at risk for Diabetes?  The answer is yes. Everyone is at risk.  The question to ask is: how can I lower my risk of Diabetes?

What is Diabetes?


 

What is Vitamin D?

 

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It’s that time of year again.  When no matter how hard we try, we just can’t get enough Vitamin D from the sun on these short winter days we spend mostly inside.  Vitamin D is a fat soluble vitamin that naturally present in very few foods and is produced by the body after exposure to the sun.  Vitamin D remains the “It” vitamin of the year.  Long known to be important for bone health, recent findings suggest that it is also important for heart health, diabetes, cancer, and immunity.

Recent news headlines include:


 

Eating Light After The Holidays – Healthy...

 

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It was an ironic scene that had played itself out one time to many. I stood in the bakery on a Friday afternoon, observing the pre-Shabbat rush. I looked at the baskets and carts of the women surrounding me, and felt a rush or pride. They were purchasing bakery-made challah, cake, cookies and pastries. I on the other hand, had made it all myself.

Then what, you might ask, was I doing in line at the bakery? No, I was not there as an ego booster, nor was I there to see how much money I was saving by baking everything myself. The answer was clear as I got to the front of the line. “What flavors do you have today in whole wheat, sugar free, low fat muffins?”


 

The Health Benefits of Bananas – 2 Banana...

 

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Never, put your banana in the refrigerator!!!

Bananas contain three natural sugars-sucrose, fructose and glucose combined with fiber.  A banana gives an instant, sustained and substantial boost of energy.  Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout.  No wonder the banana is the number one fruit with the world’s leading athletes.  But energy isn’t the only way a banana can help us keep fit.  It can also help or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.


 

Healthy Indian Cuisine with Flavor

 

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Cabbage Chana Dal salad is a popular vegetarian Indian dish, but it is beginning to take over the western world. For those who are looking to expand their dinner options to include Indian cuisine, this is a great dish to start with. It has all the authenticity of traditional Indian food with the added benefit of being delicious and healthy for the entire family.

This healthy and refreshing salad is a colorful dish that will brighten up any meal. Cabbage Chana Dal Salad is perfect for a summer brunch or a light meal during any season. It is a traditional vegetarian Indian dish that is increasing in popularity because it accommodates a wide range of palettes. Even if you have not experimented with many Indian dishes, this is one that will surely spark an interest in further exploration. What makes it even better is the fact that it is not so “out there” that your kids will push it aside. If a healthy, vegetarian Indian dish for the whole family is what you are looking for, Cabbage Chana Dal Salad is the meal for you.


 

Fall Fruit Salads

 

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When was the last time you had a fruit salad?  Maybe I’ve been listening to The Wiggles “Fruit Salad” song a hundred times too many, but nobody seems to make fruit salad anymore – except on kids TV.  We still serve fruit, but it’s just a bowl of grapes or cut up melon – nothing more.   How lonely.  Somehow, when you combine sweet strawberries, plump peaches, tart blueberries, cherries and watermelon, you’ve got a colorful ending to a delicious Shabbat meal.  Unlike the leftover babka that mercilessly tempts me and my preferred dress size, I feel great about grabbing a guilt-free bowl of leftover sliced and diced fruit sitting in the fridge.

With the winter cold season knocking on the door, I love the idea of boosting my family’s immune system.  A variety of fruits are loaded with vitamin C, vitamin E, carotenoids and more antioxidants that will improve your body’s fight against a cold. They are also full of fiber ans surprisingly full of water (80%), both make them the perfect nutrient dense food for anyone.  They give your body energy, fluid and they keep you full.


 

How To Eat Healthy Through the High Holidays

 

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You might be able to eat balanced and healthy meals all year- it might be easier for you to control ingredients and portions during the week but there is something about the holidays that lends itself to a yearly self fulfilling prophecy of overeating and weight gain. It does not have to be that way! We have to prevent it from spiraling into an overindulgence that negates the hard work you do eating healthy all year. It is important to accept that the food and eating over yomtov should, and is going to be different than every day and even shabbos but that does not mean that you can’t make choices and prioritize what is most important to you.

There are certain foods that we don’t want to say no to because it wouldn’t be a holiday without them- so eat them, and enjoy them but if you are choosing that, sacrifice another. You love your grandmother’s honey cake so eat it! Have a piece and enjoy it but prioritize, for example, “I would rather have the cake than potato kugel at my meal”. Make your indulgences worth your while. I have a client that loves chocolate but she only allows herself to have it if she is sitting down with a cup of tea. She makes sure its not simply a Hershey’s, this way when she has a treat it truly feels like a conscious decision instead of a regrettable impulse. No-one wants to hear about how fat you are, how full you are, how nautious you are from the way that you ate.   Eat and enjoy with these healthy holiday strategies in your back pocket.


 

Get Cooking With Your Kids

 
 

Many parents find it challenging to incorporate nutritious, well-balanced meals into their children’s diets. They complain that their kids want the same thing for dinner every night or that the only vegetables they eat are peas and corn. It can be difficult for parents to work on improving their children’s diets day in and day out, but teaching children healthy eating behaviors at a young age is essential.

As a dietitian and nutritionist, I get so much enjoyment from seeing the interest and excitement that children have when it comes to food. Teaching them at a young age about nutrition, where food comes from, and how to use food is a very important part of child development. Research has shown that cooking with kids and assigning them tasks surrounding mealtime promotes independence and a sense of responsibility. It also encourages them to build their strengths wherever they are in the course of development – coordination, use of utensils, and learning about foods and certain kitchen objects. As kids get older, cooking with them is a great way to reinforce subjects that they are learning in school, such as math and science. Another amazing benefit of cooking with kids is that they tend to be more excited to try a new food or dish that they helped make than something you just put in front of them. And if these aren’t enough reasons to start cooking with your kids, focus on the fact that it is a fun activity that the whole family can enjoy!


 

Frozen Cocktail Recipes That Are Good For You

 

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Is there anything better than a frozen drink on a hot sunny day while lounging at the pool?  It just screams: SUMMER!  But did you ever read the label on some of those drink mixes (high fructose corn syrup, yellow 5, blue 1, etc.)  Yuck!  I think I found my dietitian mission: to create a healthy, great tasting frozen cocktail without all the unnecessary artificial colors, flavors and sugar.  It’s a tough job but someone has to do it…

Summertime is the perfect time to enjoy blueberries, strawberries, peaches and mangos, but sometimes you just can’t finish what you bought at the store or farmer’s market.  For years, I’ve been freezing my leftover fresh fruit to use in yogurt smoothies, but until recently, I never tried using frozen fruit in my cocktails.


 

Goodbye Mr. Potato Chips, Hello Veggie Chips

 

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You can’t eat just one.  Staring at the empty bag of potato chips in my lap and the crumbs all over my couch, I knew there had to be a smarter way to snack.  The average serving of potato chips has 150 calories, but if you’re like most people you are eating three times the average serving. And all you have to show for it is an empty bag and over 30 grams of fat that will go straight to your waist.

Maybe it’s time to change your chip?  Making your own baked vegetable chips takes just a couple of minutes to prepare and will be a family favorite — especially for finicky kids.   Root vegetables, like kohlrabi and acorn squash, are fantastic and all you need is a sharp knife, olive oil and your favorite seasonings.  Favorites such as carrots and zucchini work well too and pair well with a Greek  tzatziki or yogurt sauce for delicious dipping.


 

Healthy Gluten-Free Snacks for Summer

 

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Warm weather + fun in the sun = summer!   Summer is such a wonderful time of year.  We spend more time outdoors, the days are longer, school is out and we tend to feel more relaxed.  We also indulge in more picnics, snack times and other potential pitfalls to nutritious eating.

There’s no denying that everyone, at one time or another, has had a snack attack. If you are like me, you probably enjoy snacks.  Let me take it one step further and say I enjoy snacks daily.  In my opinion, the key to a healthy lifestyle does include snacks.  As a certified health and wellness coach it is my job to educate clients on exactly what constitutes a healthy snack. The 5 essential things to keep in mind for a healthy snack are:


 

Eating Your Way to a Healthier Heart (The...

 

 

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Heart disease is no laughing matter. I know this from experience. Last year, a month prior to Passover, my husband had a minor heart attack. What began as seemingly innocent heartburn pain turned into 100% artery blockage and a diagnosis of myocardial infarction. Luckily for us, the minor vessel was cleared and my husband had a great prognosis.

With such a diagnosis comes dietary changes. Since we were so close to Passover and I, of course, insisted on hosting not one, but two Passover seders, it was my job as a wife, hostess and dietitian to alter the menu to meet my husband’s dietary restrictions. I pondered how to host a seder without the traditional fare, brisket included. After much debate, I decided on a brisket which I trimmed clean of all the offending fat. In light of the recent circumstances, it really did not feel 100% “kosher” to be making brisket part of our holiday meal. Despite my misgivings, the five pound brisket was placed in the top oven to roast for the requisite 4-5 hours. Whether it was divine intervention or sheer stupidity on my part, the brisket pan slid from the oven and proceeded to land on my arm. It took an ER visit, second degree burns, a cancelled seder and $50 worth of lost meat for me to realize that red meat was no longer an option for our family.


 

Phenomenal Kosher Fish Salads

 

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I rarely mind cooking, in fact I love to cook, whether it’s wintery cold outside or blazingly hot. But when the temperature climbs above 80 degrees, what I make for dinner changes. It has to be easy on me and easy on the digestion.

I’m fortunate that my husband loves or pretends to love or at least accepts without complaint (most of the time) whatever I cook for him. When summer comes around and I serve salad a few times a week, he eats it up as happily as he feasts on stew in January.


 

Cheese To Your Health

 

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The holiday of Shavuot is fast approaching.   If you are a type A personality your menu has been planned for weeks…  And if you are not, there is still some time and some great ideas.  So ditch the chicken and chuck the cholent!  It is time to think outside the meat box and start spinning the cheese wheel.

Dairy might be good for our bones but is it good for our bodies? The dairy food group is the number 2 source of saturated fat and cholesterol in the American diet (after meat).   And if you are concerned about sodium (and we all should be) a slice of cheese pizza can pack as much as 900 mg of sodium – almost half your recommended daily intake.  On the plus side, cheese is an excellent source of high quality protein and calcium.  Cheese also contains vitamins, A and B12, riboflavin, phosphorous and zinc.