Smart Label Reading

Eating right can be challenging.  One way to make healthy eating easier is to be a label reader.  Label reading can be tricky; there is a lot to look at.  On the front of a package, you will find the health claims that the company wants you to be the most aware of. However, for all of the nutrition information, you need to turn the package over and read the nutrition label.

When reading a label, start at the top.  The first information you will see is the serving size.  This may be the most important fact on the label, since the rest of the information is based off of this serving size.  Servings per container will tell you how many servings you can expect from the total package.

Calorie, fat grams and carbohydrate grams are important to pay attention to.    Saturated fat should be as low as possible.  It is the saturated fat in foods that can raise your cholesterol, not the cholesterol in foods.  Try to get at least 3 grams of fiber per serving, which not only helps decrease your cholesterol, but helps decrease your risk of chronic diseases, such as diabetes and certain cancers.  Each person has a different nutrient needs for the day, so it is best to meet with a registered dietitian to find out your daily allowances.  An easy way to know if you are eating too much of one nutrient or not enough of another is to use the Daily Value.

The Daily Values are the recommended intake of nutrients based on a 2000 calorie diet.  Any percentage that is 20% or more means that it is a significant source of that nutrient.  So, if you were looking at fiber, 20% or more is a good thing, but if you were looking at sodium, 20% or more is not so good.  Any nutrient that is 5% or less, means that it is not a significant source of that nutrient.  We want to see less than 5% in fat, saturated fat, trans fat and sodium.

There is a lot more information that you can get off a food label.  The above information will get you started.  To learn more, call to schedule an appointment with me in the Syracuse CNY Healing Arts Center.

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Heather Neely, RD, CDN
CNY Healing Arts Center
hneely@cnyhealingarts.com
(315) 671-5755

Don’t Forget Lunch

Everyone knows the saying about breakfast… it’s the most important meal of the day.  It “breaks the fast” from the night before, as well as providing you with important nutrients and energy to start your day off right.  But as we focus on breakfast, often lunch gets over looked.  Lunch, and dinner for that matter, is just as essential as that first meal of the day.

We need to continually provide our bodies with food to keep our brain awake throughout the day.  The best lunches often contain a balance of complex carbs and lean proteins with about 500-600 calories.  Complex carbs, such as whole wheat breads, brown rice, legumes and fruits, provide our bodies and brains with energy.  They also provide a gradual rise in our blood sugar, so we won’t have a sugar “crash” later in the day.  Lean proteins like skinless poultry, nuts, eggs or fish, help to keep us alert, and fuller for longer.

Be sure to limit fats and sugars – both which can drain your brain and decrease your performance.  Meals higher in fat tend to sit in our stomachs longer make us drowsy. Although caffeinated drinks may give you quick energy, it won’t last for long.

Here are some suggestions to help you find a lunch that works for you:

• Tuna fish made with light mayo made with olive oil, on whole wheat bread with lettuce & tomato, a piece of fruit, a glass of milk.
• Salad made with spinach leaves, tomatoes, cucumbers, carrots and broccoli.  Add black or kidney beans for fiber and protein and top with oil and vinegar dressing.  Have a cup of strawberries on the side.
• Stir-fry of tofu, peppers, onions, broccoli and mushrooms.  Place over 2/3 cup of brown rice.

If you would like more suggestions on healthy lunches or help with your overall diet, consider scheduling a nutrition appointment with me.  Call CNY Healing Arts in Syracuse, NY at 315-671-5755.

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Heather Neely, RD, CDN
CNY Healing Arts Center
hneely@cnyhealingarts.com
(315) 671-5755

Good News for Chocolate Lovers!

Here is some good news that you can use.  Recent studies have found that dark chocolate is actually good for you!  Dark chocolate falls into the category of a “functional food”, which is a food that provides a benefit to you beyond just nutrition.  In the case of dark chocolate, it contains flavanoids, which have been shown to help reduce the risk of heart disease.  Not only that, but dark chocolate also contains antioxidants and polyphenols. Antioxidants are found in various fruits, vegetables, green tea and red wine, which help with heart health.  However, dark chocolate has more antioxidants than both green tea and red wine.  Polyphenols are excellent for boosting serotonin in the brain, which produces a feel-good sensation in the brain.

With all of the excellent health benefits of dark chocolate, there are some caveats to be aware of.  The benefits of dark chocolate are only found in dark chocolate-not milk chocolate or white chocolate.  Chocolate is still chocolate and contains an ample amount of calories and fat, so moderation is key.  To reap the health benefits from dark chocolate, you only need a few ounces a day, which is equal to about 2 dark chocolate Hersey Kisses.

Other ways to get more of the health benefits (in moderation) from dark chocolate are:

• Make a trail mix with raisins, unsalted almonds and a handful of dark chocolate M&M’s.
• Make hot chocolate using dark chocolate cocoa powder, skim milk and Splenda.
• If buying a bulk bag of dark Hersey Kisses or Dove dark chocolate candy, put the bag in the freezer and take out only 2 a day, so that you don’t over-indulge.
• Buy Cocoa Via dark chocolate chews, which also provide vitamins, minerals and calcium.

Studies are still underway to test the results of dark chocolate on decreasing blood pressure, cholesterol and PMS symptoms.  Keep an eye out for those study conclusions in the future.  But for now, enjoy the fact of knowing that a little chocolate a day will go a long way in helping your heart.  So, go ahead and have a piece of dark chocolate from the candy box you received for the holidays.  Your heart will thank you.  For more options on how to include the foods that you love into your daily eating plan, contact CNY Healing Arts in Syracuse to meet with me, a Registered Dietitian.  Our number is 315-671-5755.

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Heather Neely, RD, CDN
CNY Healing Arts Center
hneely@cnyhealingarts.com
(315) 671-5755

Omega-3 Fatty Acids for your Baby’s Health

If you are considering becoming pregnant, are pregnant or nursing, are you getting enough omega-3 fatty acids?  This essential fat is necessary for optimal growth and development of your baby.  Omega-3’s also improve the health of you and your baby’s heart, eyes and brain. At CNY Healing Arts Center in Syracuse we can provide you with a consultation with our Registered Dietitian to help you to ensure that you are getting the right nutrients for you and your baby.

There are two types of omega-3 fatty acids:  DHA and ARA.  You may notice that many prenatal vitamins now include DHA.  Research has shown that getting enough DHA is extremely important for your developing fetus.  This fat is the primary structural component of brain tissue.  The brain grows more rapidly in the womb than at any other stage in a child’s development. By getting adequate DHA in the womb, you can help to increase your child’s brain development, IQ scores later in life and visual acuity. The importance of DHA continues while your child is an infant, as their brains triple in size by their first birthday.

Despite our knowledge on the importance of DHA and ARA, the typical American diet only provides about one-third of the recommended levels.  Eating right prior to pregnancy is necessary so that you can build up your DHA stores. So, what foods are good sources of omega-3’s?  We all know that fish are an excellent source, and the fattier the fish, the higher the concentration of omega-3’s.  Try, salmon, tuna, mackerel, trout, herring and whitefish.  Even when pregnant, it is safe to have 4 ounces of fish 3 times a week.  Vegetables oils such as flaxseed, soy and canola are also good sources of the omega-3 fatty acids.  However, the number one thing you can feed your baby:  breastmilk!  Hence, the reason for you to consume adequate amounts of the nutrient.
To ensure that you are getting enough omega-3 fatty acids, try some of the supplemented foods available.  Everything from milk, cereal, cheese and juice has added DHA.  If your prenatal does not contain DHA, you can take a DHA supplement such as Expecta.  If you are not pregnant or nursing, you can also try a fish-oil supplement.

To ensure that you are getting the right nutrients for you and your baby, it is best to meet with a Registered Dietitian.  Call CNY Healing Arts Center in Syracuse to make your appointment today!

Heather Neely, RD, CDN
CNY Healing Arts Center
hneely@cnyhealingarts.com
(315) 671-5755

Buying Organic Fruits and Vegetables

To many people, grocery shopping is a chore they would rather not do.  Not only is it time consuming, but it can really give you a headache, too.  Low fat, low sodium, sugar-free, high fiber, all-natural, organic – these are some of the buzz words we see and hear when shopping.  To help make your shopping a little less stressful, let’s take a look at the organic foods.

People choose to eat or not eat organic for many reasons.  Eating organic is not cheap and luckily, it is not always necessary. The most common reason to include more organic foods is to reduce your family’s exposure to pesticides and chemicals.  It’s very common to see organic fruits and vegetables along side non-organic varieties.  How do you know which ones you should spend the extra money on?  Here are some of the top produce picks to buy organic:

Apples                   Pears
Celery                    Peppers
Cherries                Potatoes
Grapes                   Raspberries
Nectarines           Spinach
Peaches                 Strawberries

With these fruits and vegetables, it’s very difficult to wash off all of the pesticides and chemicals.  Take strawberries, for instance.  There are hundreds of little crevices on the berry where the chemicals can seep into.  As a rule of thumb, if you are going to eat the whole food (meaning you are not going to peel it), then definitely buy organic.

Hopefully these tips will help you to shop smart and eat smart.  For more information about including organic foods in your diet, make an appointment with a Registered Dietitian.  I work out of the Syracuse area CNY Healing Arts.  Not only do we provide nutritional counseling, but yoga, massage, acupuncture and skin care (among other things).  We provide a whole body experience!

Heather Neely, RD, CDN
CNY Healing Arts Center
hneely@cnyhealingarts.com
(315) 671-5755

The Importance of Vitamin D

In today’s world, people are busy, busy, busy.  Often, one of the first area’s of their life to suffer is their diets.  What many people don’t know, is how detrimental not eating right can be to their overall health.  Take vitamin D, for instance.  Not much was known about this vitamin until recently.  Previously what was common knowledge was that vitamin D was called the “Sunshine Vitamin”, and our bodies could produce it by spending a few minutes a day in the sun.  But recent studies have shown that there are more benefits to this sunny vitamin than once thought, and more importantly, a deficiency can wreak havoc in multiple areas, including fertility.  The best way to ensure that you are getting enough of this vitamin, and all the other vitamins and minerals, is to consult with a registered dietitian.  I work out of the Syracuse area CNY Healing Arts.  Not only do we provide nutritional counseling, but yoga, massage, acupuncture and skin care (among other things).  We provide a whole body experience!

Now, back to that vitamin D…Vitamin D is necessary for a variety of reasons, including calcium absorption, a healthy immune system and making sure a fetus grows properly.  The best way to get vitamin D is through the sunlight.  However, with the risk of skin cancer it is not safe to over-expose yourself.  5-10 minutes is all that is needed daily.  But what can you do in the winter, or a rainy day?  Make sure you are getting vitamin D from food sources as well as from sunlight.  Fatty fish (salmon, tuna, and mackerel) are great sources.  And, it is safe to have a 4-ounce serving 3 times a week.  You can also eat fortified yogurt and drink fortified orange juice, milk and soy milk.  Another option is to take a vitamin supplement twice a day-preferably one with at least 400 IU’s of vitamin D and 500 mg of calcium (vitamin D and calcium work together so your body can absorb them properly).

So if you are not pregnant or planning on getting pregnant, vitamin D is still necessary for decreasing the risk of fractures, decreasing the risk of depression, and for calcium absorption.  If you are a woman who is trying to get pregnant or is pregnant, make sure you are getting enough vitamin D.  It is extremely important for strengthening the fetal immune system, helping the lungs to mature and developing the nervous system.  Your baby will thank you.

Heather Neely, RD, CDN
CNY Healing Arts Center
hneely@cnyhealingarts.com
(315) 671-5755

Join me on April 17th, 1-2:30pm, to learn about different ways you can change your diet to increase fertility. She will focus on several key nutrients, offer you helpful nutrition information and share some delicious recipes. We will meet in the Yoga Studio at CNY Healing Arts, Syracuse, NY. Event offered at no cost. Space is limited.
*Please RSVP to CNY Healing Arts at 315.671.5755

Cruciferous Vegetables and Fertility

“Is there anything I can eat to help me get pregnant?”  I hear this question all the time. It would be great if the answer was a simple yes or no, instead I must answer with “possibly”.  While there is no magic food that you can eat which will guarantee getting pregnant, there is a way of eating that can increase your chances.   This is when meeting with a Registered Dietitian can be greatly beneficial.  I work out of CNY Healing Arts Center in Syracuse NY and 95% of my clients are looking for fertility-food answers.

The best diet to help you get pregnant is one that contains a variety of foods.  That means not avoiding any specific food groups, eating the right amount of calories, limiting trans-fats and saturated fats, increasing vegetable proteins and whole grains.  And that’s just to name a few of the healthy steps towards a fertility friendly diet.  The overall diet is what you need to be concerned with, which is the way you eat day after day after day.  One specific food is not going to be the key to getting pregnant.  However, certain foods can help…

Did you know that eating cruciferous vegetables can help with your estrogen-progesterone ratio?  Cruciferous vegetables include broccoli, cauliflower, brussel sprouts and cabbage.  These vegetables stimulate the body to use estrogen more effectively.  Estrogen is important for preparing the uterus to house the fertilized egg each month.  Cruciferous vegetables also are known for helping to prevent diseases, such as cancer.  So what does this mean for getting pregnant?  Make sure you include these veggies in your diet.  It doesn’t have to be everyday in mass amounts, just make sure that most days of the week, you have a serving (1/2 cup) of these powerful vegetables.
There are many pieces to a fertility friendly diet.  Not only are you eating to increase your chances of pregnancy, but also to create an adequate store of vitamins and minerals for when you do become pregnant.  The best way to make sure you are on track with your diet is to meet with a Registered Dietitian.  Feel free to email me or call CNY Healing Arts to see if this is an option that may work for you.  Now, go enjoy a nice big bowl of broccoli!

If you would like more information, please join me for my free Nutrition for Fertility Workshop on Saturday, April 17th, 1-2:30pm in the Yoga Studio at CNY Healing Arts, Syracuse, NY. RSVP to 315.671.5755.

Heather Neely, RD, CDN
CNY Healing Arts Center
hneely@cnyhealingarts.com
(315) 671-5755

Ways to Eat Less Sodium

Healthy eating always seems to be on everyone’s mind.  There are so many different things to look at, it can make shopping and cooking feel like a chore.  One important point to take notice of is sodium.  For Americans without high blood pressure or hypertension, the recommended daily intake of sodium is 2300 mg or less.  However, the average American consumes over 3400 mg a day!  Meeting with a Registered Dietitian can help you stay within your sodium limits.  I work out of the Syracuse, NY Healing Arts Center, which offers nutritional counseling, as well as other services to promote your well-being.

When aiming to eat less sodium, the easiest thing to do is get rid of the salt shaker.  Try using herbs and spices to season your food instead.  But beware, if the word “salt” is on the label, then the product contains salt.

Next, limit your servings of processed and convenience foods.   Frozen foods that are labeled “healthy” or “lean” can still contain more sodium than needed at a meal.  Any canned foods, such as soups, vegetables or beans will have additional sodium.  It is best to  make your own soups and buy fresh or frozen vegetables and dried beans.  If you have to buy canned, make sure that you run the vegetables or bean under running water to help decrease the amount of sodium.

Fast foods and restaurant foods are another avenue to get more sodium than desired.  Ask your waiter to tell the chef not to use salt in the preparation of your food.  Anything that is fried is going to be loaded with sodium, so go with grilled, baked or broiled meals instead.

It is almost impossible to eat sodium free (and our bodies do need some sodium).  Aim to get about 600 mg per meal, and about and about 150 mg per snack.  If you do eat more sodium at one meal, a good idea is to eat a lower sodium meal later to balance  out your intake.

Heather Neely, RD, CDN
hneely@cnyhealingarts.com
315-671-5755
CNY Healing Arts
191 Intrepid Lane, Syracuse, NY 13205
www.cnyhealingarts.com

Taking Small Steps for Big Results

Every New Year, millions of people vow to make changes to their lifestyles for better health.  If you are like most people, you start on Day 1 full of enthusiasm.  But, as the days go by and life gets in the way, it is easy to forget about those healthy changes. Little by little, you are back to your old ways.  Having someone there to help you stay on track and to keep you accountable is one way to reach your goals.  Meeting with a Registered Dietitian can help you.  I work out of CNY Healing Arts, which is located in Syracuse, NY.  CNY Healing Arts offers nutritional counseling, as well as a wide variety of other services such as yoga, acupuncture and massage, to help you on your way to a healthy lifestyle.

Since each person is an individual and has different goals, it is best to sit down with a dietitian to figure out which options will work best for you.  In the meantime, there are several small changes that can get you started.  Here are some ideas:

• Ditch the word “Diet”: Do not tell yourself that certain foods are off limits, it only makes you want it more.  Instead, focus on healthy foods and portion control.
• Use the Rule of the Hand: At times when there is not a measuring cup available, use your hands.  A serving of meat is the size of your palm; your fist is about the portion of rice or pasta.
• Cook Low-Fat: Sautéing in broth, marinating meat and roasting are all lean ways to prepare meats, while adding flavor.
• Write it down: Writing down what you eat helps to keep you accountable.  Include exercise and you will really see how well you are keeping on track.
• Brown bag it: Bringing your lunch keep you in control of the fat and calories, as well as the portions.
• Know your labels: Knowing how to spot trans-fat, saturated fat and calories per portion will assist you in making healthy choices when shopping.

Try making just one change a week.  Once you master that, add another change to your diet.  Before you know it, you will be closer to your healthy goal than you could imagine!

Heather Neely, RD, CDN
hneely@cnyhealingarts.com
315-671-5755
CNY Healing Arts
191 Intrepid Lane, Syracuse, NY 13205
www.cnyhealingarts.com