The only online publication for women in Greater Cincinnati

Food

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Dear Holly – Any tips for eating well while on the road? – Big Wheels

 

Dear Big Wheels – Many of us are tackling road trips to reach business destinations or to enjoy some vacation, so eating well on the road is a great topic to discuss this week!

 

While it is quite simple to stop at the nearest drive-through, you will save money and extra calories if you do a bit of planning ahead and pack a cooler.

 

The most important part is to stay hydrated. If you are trying to be a road warrior and avoid pit stops at any cost, you may quickly become dehydrated. How to know? Check the color of your urine next time you visit the loo. Light to clear urine indicates adequate hydration, yellow means you need to drink more. I pack a giant reusable water bottle to conserve my hydration status, the environment and my wallet. Triple win!

 

Iced coffee packs quite well. Brew coffee using your usual amount of coffee grounds but half your normal water amount. Add ice et voila: iced-coffee! Sweeten and add milk as you wish. I sometimes add vanilla extract or cinnamon powder.

 

Cut-up fruits and vegetables are easy to munch on, won’t get the car seats greasy and take a while to chew through. Perfect for the car! My favorites are apple slices, strawberries and melon. I usually pack fruit in a reusable container and include a fork so my hands don’t get sticky. My favorite veggies are cucumber slices, sweet bell pepper slices, pea pods and carrot sticks.

 

PB sandwiches are way less expensive than burgers, have more nutrition to offer and are easy to make. Mix it up by using a whole-wheat tortilla and you don’t have to worry about the bread getting squished.

 

Peeled hard boiled eggs are an easy source of protein. Cook the eggs, cool, peel and rinse off. Dry the eggs and sprinkle on some salt and pepper. Trail mix can be a great choice, but be wary of calories quickly accumulating. Dried fruit and nuts are very healthy foods, but their healthy portion is quite small. Other candy add-ins are still candy, even if a part of a mix.

 

I love to use my air popper to pop popcorn. The appliance is inexpensive and the corn kernels are too. If you skip the butter, you taste the actual taste of the corn, which is a bit nutty. Who knew? And if you skip the fats for the car trip, you’ll save your car from greasy hand prints.

 

Focus on games for entertainment instead of food. Long car trips can wear on the best of us, so be sure to pack audio books, podcasts and a good playlist for the driver, and games for any passengers.

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!

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Dear Holly: How can I save money at the grocery store and still eat well? -Healthy Budget

 

Dear Healthy Budget: Go to the grocery store with a list and a full stomach. The list is your game plan to focus your purchases on what you really need for the week and nothing more. Going hungry will only lead to splurges.

 

Only use coupons for foods that you would have bought anyway. I find that too often coupons are for junky things that aren’t helping to promote health at home.

 

Buy ingredients, not prepared foods. The closer something is to being ready to eat, the more likely it is going to cost more. A whole chicken costs less per pound than boneless chicken breasts and those cost less than chicken sausages or chicken nuggets.

 

Enjoy meatless meals more often. Beans and rice is a nutrition powerhouse and costs pennies per person. Stretch meals with meat by adding beans.

 

Compare prices. Sometimes the store brand is less expensive, sometime not. It is important to compare prices per unit. Check out the shelf tags to find price per ounce, pound or container. This makes it easier to know which purchase is the better deal.

 

Buy frozen fruits and veggies. They are just as nutritious as fresh, aren’t going to quickly wilt in your fridge (minimizing waste) and usually cost less per pound than fresh.

 

See if your produce section has a marked down section. I often find great deals on less-than-perfect produce that is still excellent to eat. I am happy to eat an apple with a dent in it if I save 75% on the price. (I’m looking at you, honeycrisp!)

 

Consider canned. Canned fruits and vegetables have a bad reputation because of their sodium content. While many canned veggies remain high in salt, more often a low-sodium or no added salt option is available. When buying canned fruit, look for those packed in juice instead of syrup. Canned beans, tuna, sardines and tomatoes are staples in my cabinet.

 

Check out the bulk section. Many times, there are savings to be had on grains, beans, nuts and spices. Buying in bulk also gives you the flexibility to buy exactly what you plan to use and nothing more.

 

Grow your own. If you have never gardened before, start with some herbs. Old milk containers make great pots and seeds are inexpensive. If you already have a garden – expand it!

 

Skip the drinks. With the exception of milk, there is no requirement for any other drink beyond water. Tap water is basically free and just as good (or better) than bottled water. If you like it cold, put a pitcher in the fridge.

 

Minimize waste. As a nation, we waste an abhorrent amount of food. From leaving less-than-perfect produce in the field, to spoiled food in the grocery store, or our own fridge, or wasting food at a restaurant, we are throwing away way too much food. Going to the grocery store with a plan helps to focus our purchases. Plan for all uses of a purchase. For example roast a whole chicken for dinner one night and plan to make chicken soup with the bones and chicken salad with the leftover meat.

 

Keep your fridge and cupboards organized and clean so that you can keep better track of the foods on hand before purchasing more. And when you do have food go bad, composting or feeding to your animals gives that food new life, even if it is not on your own plate.

 

And finally, eat less: as a nation with an obesity epidemic, many of us can benefit from smaller portions.

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!

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Dear Holly: Is cauliflower healthy? -Trendy Tastes

 

Dear Trendy Tastes: Cauliflower is quite the trendy vegetable this year (kale is so last season). It would be easy to assume that this bland looking vegetable has little nutrition to offer, but you would be mistaken!

 

1 cup of cauliflower provides only 25 calories, but packs in 2 grams of fiber, most of the vitamin C you need in a day, as well as a decent amount of folate, potassium and vitamins K and B6.

 

Like most fruits and vegetables, raw cauliflower is almost all water, 92%. This contributes to overall hydration status.

 

Cauliflower has several varieties. At my local grocery store, I can buy the usual white variety, as well as pale green, purple and orange. Their nutritional benefits are basically the same except for the compounds that give them their striking color. The purple variety gets its color from anthocyanins – the same cancer preventing compound that gives blueberries their color. If you’re cooking for a crowd, buy more than one color of cauliflower and roast them together. They look really beautiful and taste great!

 

In efforts to minimize food waste, I like that cauliflower stays good in fridge for a long time.

 

There are many ways to enjoy cauliflower beyond simple steaming. Raw cauliflower florets are great in dip, roasted florets, pickled or in soup. You can also use mashed cauliflower to make a low-calorie pizza crust, as a substitute for mashed potatoes. You can even finely mince cauliflower as a substitute for rice. At a restaurant recently, I enjoyed a braised cauliflower “steak” with a little drizzle of a creamy sauce. Delicious!

 

As an alternative to crunchy and salty chips or pretzels, give this pickled cauliflower recipe a try! If you’re not a huge fan of lemon flavor, skip the lemon in this recipe.

 

Lemony Pickled Cauliflower
Recipe by Marisa McClellan of FoodinJars.com
Ingredients:
– 2 pounds cauliflower
– 1 cup apple cider vinegar
– 1 cup water
– 2 teaspoons sea salt
– 1 small lemon, sliced
– 1 large garlic clove, sliced
– ¼ teaspoon peppercorns
– ¼ teaspoon crushed red pepper flakes
Directions
– Wash cauliflower and break it into florets.
– In a large saucepan, combine the apple cider vinegar, water and sea salt.
– Bring to a boil.
– Place two slices of lemon in the bottom of a quart jar and top with garlic clove slices, crushed red pepper flakes and peppercorns. Set aside.
– When brine is boiling, add cauliflower to the pot. Stir until the brine returns to a boil and remove from heat.
– Using tongs, pack cauliflower into the prepared jar and top with brine. – Place two to three slices of lemon on top of the cauliflower and put a lid on the jar.
– Let pickles sit out on counter until cool. Once they’ve reached room temperature, refrigerate jar. Pickles are ready to eat within 12 hours, though they will continue to deepen in flavor the longer the rest.

 

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Dear Holly: Is coffee healthy? -Java Jive

Dear Java Jive: I am a huge fan of coffee. I have worked in two coffee shops and appreciate a pot or french press of freshly ground beans on a daily basis. Plain coffee, or with a bit of cream and sugar can have several health benefits. I find, though, when working with clients, the word “coffee” can mean different things to different folks.

 

Some clients say coffee when they mean a high-sugar, high-calorie, whipped cream decadence-in-a cup. As I have discussed before, an occasional treat is an appropriate part of living a balanced healthy live. But having a high-calorie, coffee-flavored dessert is a different category entirely from a cuppa joe.

 

A plain mug of coffee is only going to set you back about 5 calories. The level of caffeine depends on the type and roast of bean and how strong you brew your coffee. It is common to estimate 100mg of caffeine per 8oz mug of coffee, but in practice, it can contain a wide range from 70-360mg of caffeine.

 

Contrary to rumor, a shot of espresso has less caffeine than an 8oz cup of coffee. Each shot of espresso usually has about 50-65 mg of caffeine. Coffee is a rich source of antioxidants. Antioxidants are your body’s ninjas on a cellular level. Antioxidants are found in plants, giving them color, flavor and aroma. From the compound that gives chili peppers their heat to the compound that makes turmeric yellow, antioxidants do your body good.

 

Some, but not all, studies have found an inverse relationship with coffee intake and type 2 diabetes. This means that with greater coffee intake, your risk of developing type 2 diabetes decreases. It seems that there may be greater protection from diabetes with greater daily doses. Decaffeinated coffee does not appear to have this benefit

 

Some caffeine prior to physical activity may improve performance and lower pain perception, but individual responses to caffeine vary. Experiment with caffeine during practices, not during your big game or event.

 

The use of caffeine during pregnancy is controversial. However, moderate consumption, less than 200 mg/day, has not been associated with clinically important adverse fetal effects. Greater than 200mg/day carries an increased risk of miscarriage.

 

What about coffee for kids? The adverse effects typically associated with caffeine-containing coffee are usually more severe in children than adults. Keep coffee for the grown ups.

 

Most of the research is observational, meaning the scientists assess trends in consumption and trends in health, and look for relationships between the two. There is no placebo controlled trial. Another factor is that when asking about intake, “one cup” means a different number of ounces to different folks. A grande sized coffee at Starbucks is 16 ounces, when most researches are asking about 8 ounce increments.

 

So is it healthy? Maybe. Coffee can fit into a healthy eating plan in reasonable doses for most folks. Take caution with kids, pregnant ladies or folks with high blood pressure. And make sure you are choosing coffee most of the time and reserving those coffee-desserts as a rare treat.

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!

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Dear Holly: Are beans really healthy? – Musical Fruit

 

Dear Musical Fruit: In honor of Eat Beans Day on July 3rd, I would love to take the opportunity to praise the humble bean.

 

Dried beans, such as lentils, black beans, garbanzos and kidney beans are incredible choices. They are a sustainable choice for protein, are inexpensive, store well (thus reducing food waste), are gluten free and vegetarian and can be prepared 100’s of ways.

 

For the critics who claim not to like beans, try them in a new recipe. They can be tossed into your favorite chili recipe, pureed into a delicious hummus, stuffed into a burrito or even snuck into brownies. Beans belong on our plates!

 

Beans are also a great way to stretch your favorite soup, stew or casserole. For those of you considering the environment with your food choices, reducing meat, especially that coming from grain-fed animals is wise. Complementing your other protein choices with beans is great for your wallet and your budget. So weather you are a vegetarian, a flexitarian or simply participating in Meatless Monday, beans make a great foundation to any meal.

 

The USDA recommends we eat 3 cups of beans per week. One half cup of cooked beans provides a lean source of 7 grams of protein and a whopping 7 grams of fiber. It is also an excellent source of minerals from iron and manganese to magnesium and copper. Lastly, beans offer much of the folate we need daily in a single serving.

 

The fastest way to eat beans is to open a can. Starting with dried beans takes a bit more time. Lentils are the fastest to cook, ranging from 10 to 30 minutes depending on size. Soaking beans overnight is not required, but it does decrease the fuel and time required for cooking.

 

You can even cook extra beans and freeze for later. Just be sure to mark the container with the date and plan to use within 3 months.

 

And as for the “musical” nature of beans? Incorporate beans into your usual menu rotation slowly. Rinse canned beans well. If you do soak your beans, use fresh water for the cooking time.

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!

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Dear Holly: How can I eat out less often? -Drive Through

 

Dear Drive Through: Making your own food gives you control over cost, the portion size and the nutrition. Hand those reins over to a restaurant, and it may be harder to meet your health and wellness goals as well as stay within your budget. But when you are hungry, it can be difficult, even for a dietitian, to make a sensible decision. That is why you must plan ahead and create your environment to support your goals.

 

Have ready-to-eat things in house, in your office and in your purse. Nuts, dried fruit and healthy bars are all good choices that will not spoil or make a mess.

 

Combo examples:
– Stock freezer with veggies, fruit, cooked rice, leftover soup, stew and chili so that you can thaw and eat. When you cook lasagnas and other casseroles, make double the recipe and freeze the extras.
Whole grains do take longer to cook, but freeze beautifully. I like to cook extra brown rice, quinoa and barley and freeze in 1-2 cup portions. Seal in a zip-top bag, label with the contents and date and voila – whole grains ready in a flash!
– Keep certain staples on hand so that an easy dinner can happen quickly: canned beans, including refried beans, eggs, onion, potatoes, whole grain pasta and canned tomatoes are the main ingredients for many different dishes and are almost always available in my house.
– A quick search on Pinterest for “freezer meals” will give you loads of ideas. Many of these are bags of ingredients that can go directly into the crock pot. Pour the frozen contents in the crock pot in the morning and come home to a delicious, hot meal.
– Make a list of favorite meals so that you can refer to it when you need inspiration.
– Plan meals for the week – this way you know what you need at the grocery store (and what you can skip).
– For those going to work or school, pack lunch the night before (and even pack breakfast). Our brains just don’t always work as quickly in the morning, so if lunch is already prepared, that is one less step to worry about.

 

Does that mean that I never eat out? Absolutely not! Eating out is part of living in this world, whether for convenience on a busy day or as a fun occasion. It is also a great way to explore new food. I do not even limit myself to the healthiest choice on the menu all the time, either. Having fun treat foods is part of living a happy, balanced and healthy life.

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!

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Dear Holly: Any tips on packing a picnic? -Yogi Bear
Dear Yogi: I do! I love a great picnic; spreading out a blanket or commandeering a picnic table and spreading out an afternoon snack or dinner feast. It is a celebration of good food and good weather.

 

Start with excellent food. Plan a meal with lots of color: we feast with our eyes first – a wide variety of color indicates a great blend of vitamins, minerals and phytochemicals in the meal (unless it is skittles!).

 

Do the prep at home: the most enjoyable picnic is one without stress. Plan your menu so that it is ready to eat straight from your picnic basket. Fruit kabobs, grain salads, kale salad, hummus and veggies, smoothies, sandwiches and wraps are all delicious, portable and ready to go from picnic basket to table.

 

Use the real stuff: cloth napkins are lighter on the planet, are harder for the wind to blow away and add ambiance to your picnic. Plastic silverware is simply harder to use: get an inexpensive set of metal flatware and reuse them all summer.

 

Skip the sugar: sodas and sweet drinks should be minimized. Have fun and stay hydrated with infused waters; experiment with fruit and herbs to find your favorite custom blend. Make it sparkling by adding seltzer water.

 

Keep it safe: Keep hot food hot and cold food cold. Use ice packs or frozen water bottles to prevent bacteria growth and food poisoning if you are transporting perishable foods. Remember food is no longer good if it’s been sitting out for more than two hours, or one hour in weather above 90°F. If packing burgers or chicken for the grill, make sure to keep raw and ready-to-eat foods separate in your picnic basket.

 

Beyond the basket: Sunscreen and bug spray will help ward off burns and bites. Pack a soccer ball, Frisbee or bocce set for some active fun in the sun!

 

Looking for recipes? Check out my blog for picnic ready ideas! June 18th is International Picnic Day, after all!

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!

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Dear Holly – Is all sugar bad? How much is too much? -Lolly Pop

 

Dear Lolly Pop – Some sugars are naturally occurring in healthy foods, such as the lactose in milk or the fructose in fruit. The fiber, fat and protein in these fruits and dairy products helps to curb the rise in blood sugar.

 

In our processed food nation, we are also having way too much added sugar. Some sources are obvious, like in soda or candy. Too many, though, are sneaky, like the sugars in ketchup, spaghetti sauce, dried fruit, salad dressings, peanut butter, cereals, granola bars and some drinks.

 

Did you know that comparing spoonfuls of ketchup and ice-cream, the ketchup will have more sugar than the ice-cream?

 

When you look at a nutrition facts panel, you usually will see total grams of sugar per serving. One teaspoon of sugar equals four grams. Currently our food labels do not discriminate between added sugars and those naturally occurring in the product, but this may change with labeling reform. To be safe, it is best to check the ingredients. Take note, though, that sugar may have many different names – corn syrup, agave, honey, fructose, brown rice syrup, fruit juice concentrate are just a few pseudonyms you will come across.

 

The American Heart Association recommends we limit our added sugars:
– 3 teaspoons of added sugar for children
– 6 teaspoons of added sugar for women
– 9 teaspoons of added sugar for men

 

Try to use honey and maple syrup when sweetening your foods. While some advocates claim these choices are healthier, nutritionally they are about the same. What I like is that they are available locally. And, because they cost significantly more than table sugar, it makes you consider if you really need it before using.

 

It seems that for some people, the more sugar you have the more you want. It also seems like our tongue calibrates to our usual level of sugar. When I was in college I drank a lot of diet soda, a habit I later ditched. When I was drinking a lot of those artificially sweetened drinks, I tried berry seltzer and was horrified at the bland taste. My tastes buds were ramped up! After I kicked the diet soda to the curb and reduced my sugar intake, seltzer tasted great! So while we are all predisposed to like sweet and salty foods and drinks, how sweet or how salty we like things to be is relative to our usual “level.”

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!

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Dear Holly: What is gluten? Should I be avoiding it? -Goodness Grains!

 

Dear Goodness Grains:Gluten is a protein found in wheat, rye and barley. Gluten gives structure to baked goods making it the backbone for traditional baking and a common thickener and emulsifier in sauces, gravies and spice blends.

 

Celiac disease and gluten sensitivity (aka gluten intolerance) both require an elimination of gluten from the diet, but are not the same condition.

 

Celiac disease is a genetically based autoimmune disease that an estimated 1 in 133 Americans have. The symptoms may include diarrhea, anemia, weight loss or growth failure. They can also include constipation and abdominal pain, fatigue, infertility, headache or fatigue. You can even have celiac disease with no symptoms!

 

83% of people with celiac disease are either undiagnosed or misdiagnosed. When a person with celiac disease eats gluten, it sets off an immune reaction that damages the the intestine and interferes with the absorption of nutrients. There is no pharmaceutical cure for celiac disease. The only treatment is a strict, lifelong gluten-free diet.

 

Celiac disease was once thought of as a childhood ailment. It is now known that the condition affects men and women of all ages and races, and can develop at any time.

 

If following a gluten free diet, it is important to still include carbohydrates as a part of your healthy eating plan. While gluten is found in many carbohydrate choices, healthy eating does not mean carbohydrate free. GF choices include potatoes, sweet potatoes, corn, peas and beans. Oats may be permitted if they’re processed in a facility that does not process wheat.

 

The abundance of gluten free choices in the grocery store and in restaurants makes life easier for those requiring gluten-free choices. It does not indicate that everyone needs to comply.

 

Visit www.celiaccentral.org for more information. May is celiac awareness month.

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!

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Dear Holly: What is the Mediterranean Diet? Do you recommend it? -All Greek to Me

Dear All Greek to Me: May is National Mediterranean Diet Month, celebrating an eating plan to which I give my stamp of approval!

 

The Mediterranean diet is an eating plan beneficial to our health. It is rich in whole grains, fresh fruits and vegetables, heart healthy fats and focuses on fish and seafood rather than red meat. Each meal has a plant-based foundation of fruits and veggies, whole grains and heart healthy fats and builds from there. Limited are sweets and treats.

 

With all of those delicious plants, the Mediterranean diet is fiber-ful. Do you know your fiber goal? Men are aiming for 38 grams per day and ladies are aiming for 25. On average, Americans are only having 50% of their fiber goal. We can do better!

 

Olive oil is one healthy fat to include in your usual routine. Look for extra virgin for the most nutritional benefit and flavor – it is minimally processed and loaded with phytochemicals. In additional, round out your pantry with canola, walnut, avocado and grapeseed oils.

 

Heart healthy fats are also found in nuts, seeds and avocados. Once feared in the low-fat and fat-free craze of the 1980s and 1990s, we are now better educated and know that fats are an important component of healthy eating. Do not fear the fat; they won’t make you fat!

 

Enjoy nuts, seeds and nut butters on a daily basis. They are delicious, full of monounsaturated fatty acids and fiber and contribute Vitamin E as well. When purchasing peanut or almond butters, look at the ingredients and skip any product that has the word “hydrogenated” as this is a source of trans-fats. Trans-fats are not part of a heart-healthy eating plan! My favorite brand is Krema, a company based in Columbus, Ohio!

 

For drinks, the eating plan also includes a moderate amount of wine (one drink per day for ladies, up to two drinks per day for gentleman). Beyond that, water is the drink of choice.

 

I recommend eating fish and other seafood, but sustainability is an issue. To make an informed choice about your seafood choices, I recommend visiting the Monterey Bay Aquarium website or downloading their free app so you have information at your fingertips while at the grocery store or eating out.

 

The Mediterranean people tend to be active. For the greatest health benefit, make your lifestyle active. Bike or walk instead of driving whenever possible.

 

Ready for a Real Food Wellness Challenge? Start the month with 21 Days of Real Food! Click to enroll in the challenge; we launch the 1st of each month.

 

What’s your question for Holly? Send them to info@hollylarsonrd.com. For more information and to make an appointment to work on your goals, visit Grass Roots Nutrition, LLC and BrideBod, owned by me, Holly Larson, a Registered Dietitian. Visit me online at hollylarsonrd.com and follow us on Facebook. Have a delicious, healthy day!