Brandywine Area Nutrition

Nutrition Counseling for food sensitivities

Clean Eating

Meal Planning: 3 Reasons Why It Rocks

Meal Planning may seem like just another chore. But…

Have you ever looked at the clock, saw “dinnertime” and you have nothing prepared? Then, you hoped you have all the ingredients that you need to throw a meal together or you will have to opt for the drive-thru!

meal planning saves time and moneyThis last minute scramble is actually more of a chore than meal planning.

There are many reasons why meal planning rocks. Here are the top 3:

It Saves Time

Your set grocery lists will prevent you from wandering aimlessly around the grocery store. Your pre-planned menu will save you from having to think about what you are going to eat every day.

If you find some work days are busier than others, take some time out of the weekend to prepare most of your meals. 

A few ideas include oats and frozen berries with yogurt in mason jars serve as great to-go breakfasts. Prepared quinoa with mixed veggies and beans serve well as a work lunch.

Cook one or two larger dinners on the weekend so you will have something for those days you are exhausted and don’t feel like cooking. 

This could include soups, chili, meatballs, and marinated chicken breasts. Pre-portion and freeze them. Then, you can re-heat while you prepare a quick salad or veggie slices.

Meal Planning Saves Money

When you meal plan you will have less of those costly “take out” nights. It is expensive to eat out.  Meal planning allows you to take advantage of weekly sales. These sales can give you ideas for what to have for meals that week. 

This prevents you from throwing out ingredients you forgot you had in the fridge. You can create meal plans that specifically allow you to use up whatever you have on hand.

It’s Healthier

By meal planning, you can aim to have nutritionally well-balanced meals throughout the week.  You control the ingredients so you know exactly what is going into the meal.

If you have to come up with something to eat last minute, you will find yourself going out for dinner instead. As a result, you are most likely to end up exceeding your calorie intake. Even just stopping at the grocery store to pick up a last minute dinner may lead to poor choices. When you shop hungry, you are more likely to throw junk food into your cart.

There are many ways to meal plan. Whatever method you choose will save you time, money, and it will result in healthier fare. You can always reuse meal plans and grocery lists to help cut down on planning and prep time. A two-week seasonal meal plan may be enough variety for you.

 

Still think meal planning is a challenge?  Let me design a guide for you with the three key components to do your own meal planning. Just click and plan!

Call/Email or Schedule to get the easiest way ever to meal plan!

 

Heart Healthy Foods for Your Heart Health

Heart Healthy foods can easily be included into your daily meals.

Keeping your Heart Healthy and how you can eat healthier is top of mind during February – American Heart Month.heart healthy foods

We all know the basic heart healthy diet: fruits & vegetables, whole grains, lean & healthy proteins and healthy fats…but do you know how to easily incorporate these foods into your daily meals?

Today I would like to offer some ideas for how you can include heart healthy foods in your diet every day.

Fruits & Vegetables

The following fruits and vegetables are especially high in antioxidants and are very heart healthy:

– apples, bananas, blueberries, blackberries, cantaloupe, kiwifruit, oranges, pineapples, raspberries, and strawberries

– carrots, tomatoes, broccoli, cauliflower, red, yellow, orange and green peppers, spinach, kale

For breakfast:

– Add whole or diced fruit to Greek yogurt, oatmeal, or whole grain cereal; add them to a smoothie; eat them plain as a side

– Add chopped vegetables to your omelettes; saute and add to your breakfast sandwich, eat them in a rice/breakfast bowl

For lunch or dinner:

– Add fruits as a side to your lunch or dinner dishes or add them to salads

– Add vegetables to your sandwiches, soups, and add extra to your salads

Whole Grains

The following whole grains will help maintain a healthy heart:

– whole wheat, whole oats, brown rice, soluble & insoluble fiber

For breakfast:

– Add whole grain bread, oatmeal, or use whole wheat flour to make pancakes, waffles, or muffins

For lunch or dinner:

– Use whole wheat bread, whole wheat bread crumbs, whole grain pastas, quinoa, brown rice

Lean & Healthy Proteins

The following are good sources of heart healthy proteins:

– salmon, mackerel, trout, tuna, skinless chicken, skinless turkey, lean beef (no more than 15% fat), lean pork (avoid bacon, sausage and other high sodium items)

– meat substitutes – eggs, dried beans, peas, lentils, or tofu

For breakfast:

– Add chicken to waffle, or egg dishes, breakfast bowls, breakfast burritos

For lunch or dinner:

– Eat fish 2-3 times per week, bake, broil, or grill rather than frying, use low-sodium as a rule (no more than 1500mg per day

Heart Healthy Fats

When eaten in moderation, healthy fats fit a heart healthy diet:

– almonds, cashews, pistachios, walnuts, chia seeds, sunflower seeds, avocado, ground flax seed, olive oil

For breakfast:

– Add to oatmeal, homemade granola bars, smoothies, or smoothie bowls

For lunch or dinner:

– Use ground nuts as breading, use avocado oil for cooking

– Add nuts and seeds to side dishes, salads, soups

– Eat nuts and seeds whole as a snack 

It is also important to avoid certain foods, such as, sugars, fast foods, and refined/processed foods. The best way I know to get the needed heart healthy nutrients into your diet is clean eating. I have a short program (21-Day Clean Eating Transformation) that removes the biggest obstacles for folks trying to transition to healthier eating.

So, what does this mean for you? It is never too late to begin. Start by writing a list of the heart healthy foods you love and make your meal plan around them.

Here is a complimentary 7-Day meal plan for you to try:

Eat Healthier for Your Heart

 

 

 

 

A Heart Healthy Lifestyle: 5 Easy Steps

February is Heart Health Monthtake these steps to a heart healthy lifestyle

Today I would like to share easy steps you can take that will put you on the path to a heart healthy lifestyle.

Heart disease is a leading cause of death in the United States. This is a good time to focus on heart health and what you can do to maintain a healthy heart.

Diet for a healthy heart

Choose food options that are low in saturated fat and sodium. Avoid sugary drinks and snacks. Eat more fresh fruits, vegetables, and healthy fats. The nutrients, such as, vitamins, minerals, fiber, and phytonutrients, found naturally in whole foods, help maintain healthy blood vessels and protect against high blood pressure. This will protect you against heart disease. The best way I know to get the needed nutrients for a heart healthy lifestyle is a clean eating plan. Read more about a clean eating plan  and why you should start one today.

Make exercise part of your heart healthy lifestyle

Plan for just 30 minutes per day. If you are short on time, any exercise is better than no exercise at all for a healthy heart. If you are bored with routine exercise, try dancing, playing games or a sport in the yard, or just take the stairs instead of the elevator.

Family history

Learn your family’s medical history to see if you are prone to heart disease. This will give you a heads up not only for yourself but also for your children.

Stress

Be aware of being stressed and have a plan to deal with it. Some stress management techniques are: yoga, meditation, and don’t forget, laughing. These techniques also help you sleep better.

Preventative measures

Be sure to get wellness exams. Maintain a healthy weight and don’t smoke.

Small heart healthy lifestyle changes can make all the difference in preventing heart disease.

Get my Tips & Tricks on How To Succeed on a Clean Eating Plan

 

 

Clean Eating: 5 Reasons You Must Start Today

start clean eating todayClean eating, simply put, means eating whole, unrefined, minimally processed foods.

When you hear the term clean eating, it may be intimidating. 

For those who have never tried clean eating for any period of time, a world without processed foods may seem impossible. If you are looking for reasons to start clean eating, read on.

Here are the top 5 reasons you should stop procrastinating and start clean eating today.

1. You will have less inflammation

Chronic inflammation in your body is at the root of many issues that affect your health, including:

  • poor sleep
  • digestive issues
  • food sensitivities
  • poor skin health
  • weight gain

Eating refined and processed foods can contribute to inflammation. This is due to unhealthy additives, preservatives, increased sugar and sodium in these foods. Plant oils such as soybean and corn, are also highly inflammatory. They contain high levels of omega-6 fatty acids which can increase your risk for chronic inflammatory diseases. There are several other healthier oil choices to include in a clean eating plan. 3 of the Best Healthy Oils for Clean Eating               Coconut Oil Benefits

A clean eating lifestyle is naturally anti-inflammatory. It will reverse many of these health issues over time.

2. You will have more energy

Scientists claim that eating healthy, whole foods “calms your nervous system and triggers a sleep-inducing hormonal response,” which will give you a better night’s sleep.

So, not surprisingly, if you are sleeping better, you will have more energy. But there are other reasons related to clean eating for more energy.

Less stress digesting food equals more energy. Also, not eating processed carbs allows you to avoid the fatigue-inducing blood sugar spikes.

B-vitamins, calcium, zinc, iron, and copper are co-factors in changing food to energy in our body.  All of these nutrients can be found naturally in a clean, healthy meal plan. But, they are sorely missing or synthetic in highly processed foods.

3. You will have improved digestion

If you are not digesting food properly you will feel heavy, bloated, and tired.

Most whole foods, such as whole grains, nuts, seeds, fruits, legumes, and veggies are fiber-rich, thus keeping your gut running smoothly. And, an added bonus – fiber also helps to keep you satisfied longer which helps maintain a healthy weight.

4. You will have improved mental health

Eating clean benefits your body and your mind.

Nutrients, such as B-complex, and amino acids are critical for adequate neurotransmitter levels – serotonin, dopamine, epinephrine.

Artificial ingredients and sugar found in processed foods create “brain fog” and that “I can’t think straight” feeling. 

A deficiency in omega-3 fatty acids found in flax seeds, walnuts, salmon, and leafy greens, can cause mood swings and depression. 

Vitamin B-6 helps to keep your memory sharp. Food options such as bananas, organic turkey, sweet potatoes, leafy greens and sunflower seeds are good sources of B-6.

5. You will reduce your risk for disease

Nutrients such as antioxidants, fiber, phytonutrients, along with vitamins and minerals, found naturally in whole foods, boost your immune system. They help maintain healthy blood vessels, thus protecting against high blood pressure and stroke. Almonds, green tea, blueberries, oatmeal, and tomatoes all have cardiovascular benefits. They help keep your blood vessels flexible and healthy.

Refined oils, trans fats, and sugar found in processed foods can wreak havoc on your blood vessels. This can lead to high blood pressure, high cholesterol, and eventually cardiovascular disease.  

Interestingly, sugar has a negative effect on your immune system for hours after you eat it. It competes with vitamin C within white blood cells (WBCs). Vitamin C is needed by WBCs in order to destroy viruses and bacteria. 

These are the top 5 reasons why you need to start clean eating today.

A clean, healthy lifestyle will lead to long-term health and wellness. It will help you in every aspect of your life.

 

Give Clean Eating a try today.  Take Brandywine Nutrition’s FREE 7-Day Clean Eating Challenge

Complete 7-day Menu with Recipes, PLUS Step by Step Meal Prep & Make Ahead Instructions PLUS Additional Tips for Succeeding on a Clean Eating Meal Plan

Send me The Challenge!

 

 

 

Healthy Almond Milk vs Unhealthy Almond Milk

benefits of almond milk for women and for menHealthy almond milk offers a number of health benefits for women and for men. But, surprisingly, almond milk can be bad for you.

We will take a look at almond milk and its nutrition facts, its health benefits, and weigh in on how you can have the best, healthy almond milk.

Almond Milk Nutrition Facts

Homemade almond milk is low-calorie and low-carb. One cup contains roughly 60 caloies and just 1 gram of carbohydrate. Almond milk contains heart-healthy poly-and monounsaturated fats. It is free from unhealthy trans fat, saturated fat, and dietary cholesterol. It is also a good source of dietary fiber, magnesium, and vitamin E. In short, almond milk looks pretty healthy according to the nutrition facts.

Almond Milk Health Benefits

Almond milk offers a number of health benefits:

  • Approximately 75% of the world’s population is lactose intolerant. Since almond milk is naturally lactose-free, it is a good alternative to dairy.
  • Almond milk contains low levels of potassium and phosphorus. This makes it a good alternative to dairy for people with chronic kidney disease.
  • The low calorie content of almond milk is a great option for weight management.
  • Unsweetened almond milk, naturally low in carbohydrates makes it a good choice for those restricting their sugar intake.
  • One cup of almond milk can provide 20-50% of your daily vitamin E requirement

How Can Almond Milk be Bad for You?

Processed almond milk can contain many additives, such as, sugar, salt, gums, flavors, and emulsifiers.

Gums and emulsifiers are used for texture and consistency.

One study found that carrageenan, an emulsifier, may upset gut health. It is still GRAS (generally recognized as sate). But, why put additives into your body when you do not have to…?

Try your hand at DIY almond milk

Homemade almond milk is healthier, and in most cases creamier and tastier than commercially prepared almond milk.

It is a bit of extra work having to soak and strain the almonds, but it is delicious and contains NO ADDITIVES.

If you are not up for additional work but want to eat clean, unadulterated almond milk, there is another alternative.  Bring Joi into your life.

When I found Joi it was like finding a gold nugget. That is to say, now, making almond milk couldn’t be easier.

If you are not familiar with Joi, it is a nut base. The only ingredient it contains is almonds. 

Using Joi eliminates the additives found in purchased almond milk and it eliminates the work of soaking nuts and straining them – just add Joi to water and blend.

Along with milk, you can also make other delicious recipes with it. Check out the bonus recipes.

 

Almond milk has health benefits for women and for men. The best for you is homemade, either the long version or the short, Joi version.

Why not compare them and see what you like best?

Homemade Almond Milk Recipe

Give Joi a try