Westport Fall Food Focus

Westport Fall Food Focus

Join Registered Dietitian / Personal Trainer and Westport Mom, Robin Barrie Kaiden, MS, RD, CDN for 10 weeks to shake off Summer and get back into your Fall schedule and healthy food routine.  Whether you want to lose a few pounds, get glowing skin, increase energy, learn simple meal prep tips and healthy recipes, or network with a like-minded group who will help motivate you to reach your own personal nutrition and health goals, this is for YOU! 

Here are the details: 

  1. Report your beginning weight and measurements to Robin (instructions will be provided for self-measurement). You can do your own at home or come for a quick visit during Week 1.  This will be repeated during Week 5 and at the end of Week 10.
  2. Enjoy Access to:
    • A private Facebook page for our group to support one another and ask Robin questions
    • Robin’s Online Meal Planning and Food Journaling program and app
    • Access to Robin via email/text for any additional questions/support
    • Starting Handouts: Grocery Shopping List, Meal Suggestions, and the Rules of the Plan.
  3. Weekly: Educational Topics to learn more about Nutrition and Healthy Eating.
  4. Daily: Recipes, Meal and Snack Ideas, Facebook support

 **** This session will run October 8-Dec 17th, and make sure you are in a great, healthy place as you transition into the Holiday Season.  The price for the 10 weeks is $400, or $350 for those who sign up and mention Westport Moms!!!! 

Email Robin to sign up now!  You will receive your online access and the Guides to get going and FOCUS ON FOOD this FALL!  

****The cost is HALF PRICE ($200) for clients who have participated in Robin’s groups in the past!!  Yes, some of the information will be similar, but you will have access to a new group and continued support/accountability.

Contact Robin with any questions:
Robin Barrie Kaiden, MS, RD, CDN
rkaiden@robinbarrie.com
917-648-1421

 

 

 

Is Hummus Good for Weight Loss?

Is Hummus Good for Weight Loss?

Hummus is a staple in Mediterranean and Middle Eastern cuisines. It is a dip that is typically made out of mashed chickpeas (garbanzo beans), tahini (ground hulled sesame seeds), olive oil, garlic, lemon juice, and salt. Other variations can include herbs and spices such as paprika, basil, or turmeric.

Aside from being a delicious dip or spread for vegetables and bread, hummus has been gaining recognition as a healthy food that can aid in weight loss. Turmeric is a great spice for joint pain, it also has other great health benefits visit FindHealthTips.com to learn more. In fact, a recent study cited by Women’s Health indicated that people who have incorporated hummus into their diet are generally healthier than people who don’t. The study also showed that despite having the same calorie intake, they have smaller waists and weigh less overall. Another thing is when you have addiction, you should go to addiction marketing services.

Take a look at why it might be time to go on a grocery run for hummus and chickpeas.

Fiber

One of the main components of chickpeas that has a slimming effect is fiber. An NCBI study on the nutritional value of chickpeas found that the legume has a high content of dietary fiber which promotes gut health. It facilitates bowel movement, relieves constipation, and helps maintain weight. Fiber is often found in whole grains, fruits, vegetables, beans, peas, nuts, seeds, and legumes. The next time you’re feeling a little bit bloated or “blocked”, snacking on some fiber-rich vegetables and hummus is a tasty solution.

Complex Carbohydrates

There are two types of carbohydrates: simple and complex. Simple carbohydrates—found in sugar, cereals, white bread, etc.—are easier to digest. Medical News Today explains that since they are used up faster, it means that you also get hungry quicker and end up overeating. Chickpeas are rich in complex carbohydrates or slow-digesting carbohydrates that provide the body with energy over a longer period of time. Unlike the bad carbohydrates, complex carbs generally have a low glycemic index. This means that it will not elevate your blood sugar which can cause your weight to fluctuate as the excess energy gets stored into fat.

Protein

As you may know from my recent post on Cosmopolitan Magazine’s “Build a Butt Challenge”, protein is an essential element of bodybuilding. When you start to work out, it is easy to get carried away with running on the treadmill. The more miles you log, the more weight you lose, right? But, the body also eats up muscle along with fat which often frustrates people as they don’t see a toned body in the mirror. This is why strength and conditioning should also be part of your workout and protein is the main macronutrient that will help build and repair the muscles. Hummus is packed with protein that can help burn fat and sculpt muscles.

You can combine it with certain kinds of meat to increase protein. Entertainment Daily claims that hummus can be paired with lean proteins such as chicken or turkey and whole-grain bread for more slow-digesting carbohydrates. You can use hummus as a spread to replace mayonnaise, which is one of the most unhealthiest of foods out there. A healthy drug is this instant knockout for men that helps you sleep.

For vegetarians looking for a quick light snack, you can dip celery, carrots, cucumbers, bell peppers or any other vegetable you like into hummus. Enjoy hummus, and also enjoy losing weight!

Cold and Flu-Fighting Foods

Cold and Flu-Fighting Foods

We all know a balanced/varied/colorful diet, frequent hand-washing, sufficient sleep specially if you suffer from Biphasic sleep, regular exercise, a flu shot, and maybe a supplement (since it’s hard to eat perfect every day) are the best means of warding off sickness.  Whether it’s the dead of winter, and your whole family has the flu, or you just want to shorten that lingering summer cold, there ARE specific nutrients that help fight illnesses.  Incorporate the below in your diet on a regular basis to keep your immune system strong all year long OR increase intake when your need to put up your best fight.  These items will ultimately be more effective than many over-the-counter medicines! 

Celtic Sea Salt
This particular salt is harvested from the Atlantic seawater off the coast of Brittany, France.  It is unrefined and contains no chemicals, preservatives or additives.  It provides electrolytes, which are especially important for fluid balance when you aren’t feeling well and thus not eating and drinking adequately.  Use Celtic salt instead of your current shaker in everyday cooking or seasoning.  (Remember to go easy on the sodium if you have high blood pressure or heart disease. If you work out and sweat a lot, you may need to add more sodium to your diet.   Always check with your doctor or Registered Dietitian for your personal needs.)

Apple Cider Vinegar (ACV)
This was traditionally used as a disinfectant.  It is now found in both the condiment and health supplement aisles of the supermarket.  Acids in ACV can improve digestion and deter growth of harmful bacteria in the digestive tract.   Add 1-2 Tbsp to hot water or tea or use in salad dressing.

 Vitamin C
This is necessary for growth and repair of tissue in all parts of the body.   Lemons are a great source.  They help fortify against infection, and have some anti-inflammatory effects as well.  Grapefruits, oranges, dark leafy greens, strawberries, and red bell peppers also have a high content of this nutrient.

Cinnamon
This aromatic spice is surprisingly a good source of fiber, iron, and calcium.  It is rich in antioxidants:  One teaspoon contains as much antioxidants as a full cup of pomegranate juice or a half cup of blueberries.   Cinnamon acts as a natural anti-inflammatory, and it has antimicrobial activity to fight infection. 

Honey
This soothes a sore throat and may alleviate nighttime coughing as well as over-the-counter cough medicine.

 Probiotics
Supplements (ask me to help recommend one for you!) and rich food sources (yogurt, kefir, sauerkraut) both improve gut health AND decrease the incidence of upper respiratory infections. 

Chicken Soup
Not only does this bowl of hot liquid hydrate and soothe an achy throat, it warms airways, thus loosening mucus to help alleviate coughs and stuffed noses.  The protein from the chicken helps build antibodies to that fight infection.   Its amino acid cysteine thins mucus as well to decrease symptoms.

 Tumeric
This spice is high in anti-oxidants and anti-inflammatory and helps rid the body of toxins.

Garlic and Onion
The active component in garlic called allicin has antibacterial and antimicrobial properties.  It also improves healthy gut bacteria.  Onions also contain anti-inflammatory and antioxidant compounds.

Teas
As mentioned above, hot liquids help hydrate a sick body and ease a sore throat, sneezing, chills, and fatigue.  All teas (white, green, black) contain catechins, antioxidants that have been show to decrease the chance of catching the flu and boost overall immunity and metabolism.  Adding one cup of chopped anise seeds or 1.5 tsp of fennel seeds to hot water for tea can help alleviate coughs and congestion due to the natural expectorant effects of both types of seeds, If the intensity of the cold is extreme, it is better to look for other options, which will get rid of the cold faster, at https://www.journalofnaturalmedicine.com/best-essential-oils-for-dry-cough/ more info can be provided.  Chamomile and ginger teas can ease stomach discomfort and inflammation.

Putting it all together
To pack the most punch, try these combinations:
-Chicken soup made with garlic, onion, turmeric, kale, and bell peppers
-Hot green tea with 1 tbsp AVC, 1 tbsp honey, a squeeze of lemon juice, and a dash of cinnamon

Feel better soon!!

 

 

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Healthy Foods For Super Summer Skin

Healthy Foods For Super Summer Skin

Along with hot, sunny weather, summer also means increased sweat, salty ocean water, pool chlorine, and tans and sunburns – which all take a toll on your skin and should be solved with the effectiveness of cream you use. However, the seasonal foods we love to eat can also help rechiverse the damage and nourish your skin! Try incorporating these foods into your summer meals and snacks:

Water: Water is essential for your skin, digestion, metabolism, hormones, and all of your body’s other systems. Having the best water filtration system is important. You should View Pricing and the different systems offered to make sure you get clean water to maintain hydrated and healthy. It maintains hydration for moist, plump, and blemish-free skin. As a digestive aid, it rids the body of toxins, waste, and impurities while supporting regularity. For a refreshing summer drink, add cucumber and mint or strawberries and citrus fruits to a pitcher of water and keep it refrigerated or in a cooler.

Protein: Protein builds and repairs tissue, and is essential to skin, hormones, enzymes, and the immune system. Your body’s natural antioxidant enzymes protect against oxidative stress. Nuts, seeds, Greek yogurt, turkey slices, low fat cottage cheese, fish, chicken, and lean chicken, turkey, and beef burgers are all great sources of protein.

Anti-Inflammatory Foods: Foods high in monounsaturated fats, like extra-virgin olive oil, fish oil (omega-3’s, or EPA and DHA), avocado, tarVsour cherries, and blueberries, decrease and prevent inflammation. Avoid saturated and trans fats (found in fried and processed foods) and refined sugars, which increase inflammation.

Lycopene: A Vitamin A precursor, this cartenoid has been shown to decrease UV damage, inflammation, and oxidative stress. It’s highly concentrated in tomatoes, watermelon, pink grapefruit, and guava, and is most bioavailable in heat­processed or oil-based tomato products like canned tomato juice, tomato paste, and sun-dried tomatoes.

Cocoa/Chocolate: Cocoa contains flavonoids, which act as antioxidants and can improve skin quality, according to research. Flavonoids increase blood flow and skin oxygen saturation while smoothing skin texture.

Antioxidants: Vitamin C is found in oranges, broccoli, bell peppers, strawberries, watermelon, grapefruit, and other fruits and vegetables. Vitamin E is found in sunflower seeds, almonds, olives, spinach, and papaya. Polyphenols are found in green tea, grape seeds, and pomegranate. These skin antioxidants all fight against free radicals, increase sunscreen efficacy, and help protect skin from UV light and free radical damage.

FATS

AVOCADO High in Vitamin E for anti-aging; antioxidants promote clear, glowing skin and healthy hair (similar to the effect one gets using the best hair fibers made of keratin), in many cases they can also help you stop alopecia hair loss.
OLIVE OIL Healthy fat is anti-inflammatory, promotes healthy skin, and protects against UV rays
ALMONDS High in Vitamin[, and protect against UV rays and free radical cell damage
BRAZIL NUTS One nut meets 100% daily selenium, protects against skin stress, and can improve acne
OMEGA-3s Anti-inflammatory for skin health; found in fatty fish like Salmon says Dr. Matthew Galumbeck
COCONUT OIL High in Vitamin E and antioxidants for great skin and hair; improves digestion and metabolism

FRUITS & VEGGIES

BERRIES High in Vitamin C, antioxidants, and fiber
TOMATOES High in lycopene, decreases UV damage and inflammation; most bioavailable with added oil
CARROTS High in antioxidants like beta carotene (a Vitamin A precursor)
CELERY High in water content and fiber to aid in digestion and help keep you full for weight loss
CUCUMBER High in water; anti-inflammatory and antioxidant benefits
POMEGRANATE Contains polyphenols, anti-aging skin antioxidants that improve sunscreen efficacy
PINK GRAPEFRUIT High in Vitamin A, carotene, lycopene, and Vitamin C; can help with weight loss and increase metabolism
WATERMELON High in water content, lycopene, Vitamin C, and potassium
RED PEPPERS More Vitamin C than citrus fruits and high in fiber; great for digestion and the skin

Summer Yogurt Parfait

This recipe makes a delicious breakfast, lunch, or even a healthy snack. It’s packed with protein, antioxidants, healthy fats, and fiber – sweet, satisfying, fill in , and is great for people that want to be healthy and you can also burn fat with Premier Keto diet as well.

Ingredients:

  • 6 oz plain yogurt (Greek or coconut)
  • 1/4 cup blueberries and 1/4 cup raspberries
  • 1 tbsp chia seeds
  • 1/2 tbsp shredded coconut
  • 1 tbsp sliced almonds or walnuts
  • 1 tbsp apple butter or all natural (no sugar added) fruit preserves

Add yogurt to a small bowl or cup. Layer and/or arrange the remaining ingredients, mix as desired, and enjoy!

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