Healthy Eating While Traveling

Whether you’re getting away for business or pleasure, there’s no doubt about it: travel can disrupt your routine. And not just your sleep schedule, either. Healthy eating routines often get left behind when you leave home, even on short trips.

If you’ve achieved great results by sticking to regular, nutritious meals, you may be tempted to indulge or enjoy the convenience of fast food. If you do happen to splurge while away, don’t use that as an excuse to keep splurging. Every day offers you new opportunities to make the healthy choice.

Here are some tips to help you choose your food wisely while traveling:

Bring food with you for the journey. You will save money and have access to your favorite healthy snacks like apples, oranges, frozen grapes, trail mix, fruit/nut bars, hard-boiled eggs, string cheese, and veggies with individual serving sizes of guacamole or hummus. Even a peanut butter and jelly sandwich is better than many of the options you get while traveling.

Choose the healthiest option. Whether you’re at an airport, hotel, or elsewhere, and you don’t have access to your preferred type of meal, pick the option with nutritional value that is most likely to fill you up. For example, choose fruit over baked goods, healthy wraps over a burger, lean proteins like beans and eggs over creamy or sugary options.

Beware salty foods. Chips, nuts, and other salty foods can dehydrate you. If you don’t have easy access to ample water, be cautious about how much of these foods you consume while traveling.  

Fast food is no shortcut. A grab-and-go burger and fries may seem quick and easy – but is less likely to sustain you long-term than a lean-protein and veggie-rich meal would.

In general, when it comes to eating while traveling, do your best to go with the flow and enjoy yourself. When no good options are present, try small portions of whatever is available – until you can get something you prefer. Every choice you make matters; this is true when you’re traveling and when you’re not. Simply choose the best option available and move on.

Would you like nutritional advice specific to your needs and goals? Call registered dietitian Jamie Schlifstein at (561) 558-7786 for the info you need to eat healthy, while traveling and at home. She has offices in West Palm Beach and Boca Raton, Florida. 

Benefits of Eating Smaller, More Frequent Meals

It’s time to toss out those old ideas about three square meals a day being the ideal way to eat. Once upon a time, large meat-and-potato dinners high in fat, starch, and sugar may have been a good way to fuel up, especially if you lived on a farm or were otherwise engaged in strenuous physical activity all day. However, for most of us, excess at mealtime is actually bad for your health.

Consider the benefits of smaller meals, eaten more frequently throughout the day.

For instance, did you know that by eating more often throughout the day, you’re more likely to:

·       Not get so hungry that you overeat at the next meal

·       Keep your body regularly busy with digestion, which increases your metabolism

·       Be less prone to the sudden lethargy of a “food coma” after a big meal

·       Feel more energetic all day long

·       Get used to eating smaller portion sizes, which is key to weight loss

And if you struggle with controlling your blood sugar levels, five or six small healthy meals throughout the day can satisfy your cravings – while helping you avoid unwanted spikes or drops in blood glucose. If anything, a larger breakfast followed by reduced portion sizes the rest of the day can help you lose weight and lower your average blood sugar level.

 Want to get started? Call registered dietitian Jamie Schlifstein in West Palm Beach and Boca Raton, Florida, at (561) 558-7786 to discover what type of meal frequency best suits your health and lifestyle needs. She can even help you come up with a practical, easy-to-follow nutritional plan that will have you looking and feeling better in no time.

How to be Healthy When Eating Out

Have you noticed? South Florida restaurants are filling up again. Nice weather, the return of snowbirds, and availability of COVID vaccines have combined to supercharge the dining-out experience. Indeed, after a year of lockdown, going out to dinner can make it feel as if things are almost back to normal.

Below are some tips to help you enjoy yourself when eating out with friends and loved ones – without sacrificing your long-term healthy eating goals. Remember, what you do now can help keep you healthy and fit in the weeks to come.

 Choose healthy preparations whenever possible:

 •  Steamed veggies over sauteed in oil or butter

 •  Noncreamy dressing or sauce

 •  Get dressing/sauce on the side – and use half (or less)

 •  Fresh is always better than processed

 •  Fruit over a prepared dessert

 •  Grilled fish or chicken instead of battered or fried

 •  Start with a salad, noncream-based soup, or healthy appetizer (shrimp cocktail, edamame)

How to approach carbs or other dietary taboos:

 •  Sandwiches: remove one layer of bread

 •  Pizza: veggie or salad topping; if you must have cheese, choose feta or ricotta

 •  Sides: sweet potato (whole, baked) or noncreamy coleslaw are better than fries/tots

 •  Burgers: skip the bun and have it served in lettuce

 •  Choose whole wheat or multigrain bread/pasta or brown rice over white

 •  Burrito bowls: start with a salad base and choose just one carb (corn, rice, or beans) and just one fat (guacamole, cheese, or sour cream)

 •  Protein: choose chicken, turkey, or shrimp over pork or beef

Sneaky ways to eat less:

•  Eat slow

•  Start with a salad – and eat it all

•  Share your food

•  Aim to eat half of the meal

•  When given a choice, choose the “small” option over the “large”

 Dining out doesn’t have to wreck your healthy eating plans. It also doesn’t have to be an exercise in self-restraint and denial. Enjoy yourself and your food when eating out. Just choose smart.

For a customized nutrition plan that can help you navigate your favorite restaurant menus, call registered dietitian Jamie Schlifstein at (561) 558-7786, with offices in West Palm Beach and Boca Raton, Florida.

Immune-Boosting Foods

What you eat can play a big role in keeping infection and disease at bay.

In addition to regular exercise and getting a good night’s sleep, eating a balanced diet low in fat with lots of plant-based foods can support immune system function, reduce inflammation, and prevent illness.

The Sheriff in Your Body: Antioxidants

When it comes to approaching food as medicine, say hello to your new best friend. Antioxidants neutralize free radicals, which are associated with the effects of aging (e.g., wrinkles, gray hair) and many different medical conditions, including heart disease, diabetes, and dementia. Free radicals are produced in the body in response to stress, carcinogen exposure, and the consumption of alcohol and fatty foods.

In addition to giving your immune system a much-needed boost, an antioxidant-rich diet can help reduce inflammation, increase red blood cell production, strengthen the skin barrier for faster wound healing, and help your body utilize other important nutrients, such as iron and vitamin K.

5 Powerful Antioxidants

The human body does not produce some of the most powerful antioxidants – but you can get them from food. As you might expect, fruits and vegetables are a major source of these antioxidants.

(1)    Vitamin C: berries, citrus, broccoli, spinach, kale, bell peppers, Brussels sprouts, strawberries, papaya

(2)    Vitamin E: almonds, peanuts, peanut butter, sunflower seeds, sunflower/safflower oil

(3)    Vitamin A: fish, meat, dairy

(4)    Beta Carotene: sweet potatoes, spinach, kale, carrots, cantaloupe, apricots, asparagus, broccoli

(5)    Zinc: oysters, crab, lobster, mussels, mushrooms, yogurt, chickpeas

Vitamin C strengthens your body’s natural defenses and is necessary for body tissue repair. Vitamin E is important to the health of your blood, brain, and skin, among other things. Your body uses beta carotene to make vitamin A, which helps the skin, eyes, and immune system. Zinc helps increase your white blood cell count.

5 Immune-Boosting Spices

These spices contain antioxidant and anti-inflammatory properties that can help protect against illness, in addition to the specific properties listed for each below: 

(1)    Cayenne pepper: boosts blood circulation, vitamin A levels

(2)    Cinnamon: antimicrobial effects help fight bacteria, viruses, fungi; may also reduce blood sugar levels and the risk of heart disease

(3)    Garlic: reduces blood pressure

(4)    Ginger: helps reduce nausea

(5)    Turmeric: may inhibit fungal growth

Using Meal Kit Delivery to Jump-Start Your Healthy Eating Routine

There are so many home-delivery meal kit services available, how on earth do you choose among them?

Many will send you pre-portioned ingredients and recipes, letting you play chef (Blue Apron, Hello Fresh), and saving you the time and hassle of grocery shopping. Then there are those who deliver low- or no-prep meals (Fresh n’ Lean, Freshly) that you simply pop in the oven (or freezer) for the easiest way to get fresh, nutritious meals to your table when you don’t have the time, energy, or inclination to prepare the food yourself. And a growing number of these services offer both (Home Chef, Sun Basket).

How to Make a Healthy Choice Among Meal Kits

There are many benefits to meal kits, including that they cater to a variety of dietary preferences, such as vegan/vegetarian, gluten-free, diabetes-friendly, and low carb meals. You may also be inspired to try new types of cuisines and discover healthy new options that may surprise you. In this way, meal kits can be a great starting off point – letting you explore your food options before committing to creating it all by yourself.

Here are some things to consider as you compare your meal kit delivery options:

Sodium content. Most adults should aim to consume no more than 1 teaspoon (about 2,400 mg) of salt per day – so look for meals that contain 800 mg sodium or less per meal. If you have chronic health conditions, your doctor may recommend you consume even less than that.  

Calories. If weight management is a goal, you’ll want to make sure the calorie count for your meals falls within your planned allowance.

Nutritional content. Make sure you’re getting what you need; for 500-600 calorie meal, protein should be (20-30g/serving), good fats (16-20gms fat/serving), fiber in vegetables and grains.

Quantity. Most services have a minimum amount you must order each week. Even if that is just 2 meal choices per week, each meal kit may feed two. So, if you’re going it alone, that’s four meals per week, which can quickly become a lot.

Of course, you’ll want to also consider price and the variety of options to choose from. Despite their convenience, many people get bored with them over time. So, while meal kit delivery may not be a long-term solution to ensuring you eat healthy, nutritious, and delicious meals – it could help you jump-start your healthy eating routine.

Do you have questions about your nutritional needs, and how best to meet them? Jamie Schlifstein, a Registered Dietitian in West Palm Beach and Boca Raton, Florida, can help. Call her at (561) 558-7786 to set up your consultation.

Anti-Inflammatory Diet Combats Lingering COVID Symptoms

You may think you’re in the clear if you already had a COVID-19 infection. But that’s not necessarily so. Researchers are still learning about the lingering, long-term effects of COVID – what is being called “long COVID” or “long-haul COVID.”

Even those with mild COVID infections are reporting long-lasting symptoms that include fatigue, muscle pain, headaches, brain fog, difficulty sleeping, and heart palpitations. These symptoms can be persistent and last for months.

The good news is that you can reduce the likelihood of lingering COVID symptoms. The key is what you eat: specifically, an anti-inflammatory, low-histamine diet.

What are Histamines?

Histamines are a naturally occurring nitrogenous chemical that stimulates immune system response. It is a trigger for inflammation, congestion, and more. Histamine is contained in the foods we eat – and stored throughout our bodies. When histamine in us builds up faster than it can be broken down, it can contribute to the lingering effects of allergies, colds, the flu – and a COVID-19 infection.

Why a Low-Histamine Diet Can Help

Lower levels of histamine in your body reduces your risk of inflammation – and its associated health risks. A low-histamine, anti-inflammatory diet can help relieve your COVID symptoms and may even help reduce your risk of infection in the first place.

In general, fermented and older, ripened foods and drinks contain the most histamine. Fresh food is typically lower in histamines.

Low-Histamine Foods to Enjoy

Fruit & Vegetables: apples, blueberries, grapes, melon, mango, pear, carrots, cucumber, kale, zucchini, broccoli, green beans, celery

Protein: fresh meat, poultry, and fish; pistachios; natural peanut butter

Dairy: eggs, cottage cheese, milk substitutes (almond milk, coconut milk, rice milk)

Grains: rice, quinoa, yeast-free rye bread, pasta, oatmeal

Other: olive oil, sweet potato, potato

Avoid These Foods & Drink

Alcohol: beer, wine, champagne

Fruits & Vegetables: strawberries, bananas, citrus fruits, tomato, avocado, spinach, eggplant, sauerkraut

Protein: processed meats, shellfish, chickpeas, lentils, cashews, walnuts, soybeans, peanuts

Dairy: Yogurt, milk aged cheeses

Other: chocolate, cocoa, curry, cinnamon, vinegar, ketchup, pickles, salty snacks

The key to any dietary changes is to make sure you’re getting your nutritional needs met, while addressing specific health concerns. This is where guidance from a dietitian can help. Discover how a low-histamine, anti-inflammatory diet can benefit your immune health. Call Jamie Schlifstein, a Registered Dietitian in West Palm Beach and Boca Raton, Florida, at (561) 558-7786.

Is Low-Fat Dairy Really Healthier?

The short answer is it depends. The healthiest dairy option for you will depend on the other nutrients in the product, as well as your dietary needs and overall health.

Calories and the amount of saturated and unsaturated fats are among the biggest differences between low-fat and full-fat dairy products.

But calories are not the only thing to consider. Dairy products such as milk, butter, cheese, and yogurt can provide a host of healthy nutrients, such as carbohydrates, protein, calcium, magnesium, potassium, vitamins A, B, and D, and heart-healthy fats like omega-3 fatty acids (a type of polyunsaturated fat).

 Much of what dairy products have to offer are beneficial. Carbs, for example, are a necessary component of a healthy diet, providing energy. Protein helps you feel full for longer periods of time, which can help the weight-conscious among us. And even fat serves a useful purpose: it helps the body absorb fat-soluble vitamins like A and D – which is why so many milk producers add vitamins A and D to their products.

 A good rule of thumb is to mix things up, dietarily speaking. For example, you should limit how often you enjoy your favorite full-fat dairy options. You can try fat-free or even dairy alternatives, too, as long as you’re getting your nutritional needs met. Make sure you check the labels and keep an eye out for unwanted extras like added sugar, which is common in chocolate or other types of flavored milk, for example.

 If you need help understanding what type of dairy is right for you, Registered Dietitian Jamie Schlifstein can help you make sense of the enormous amount of grocery choices available these days. Call (561) 558-7786 to schedule your consult, in either West Palm Beach or Boca Raton, Florida.

Get Motivated to Change Your Diet – Starting Now

New year, new you, right? When it comes to healthy eating, there is no need to commit to a restrictive diet, buy special foods, or shun everything you love to eat. Good health and nutrition are about making lifestyle changes that last a lifetime. And it all begins with your mind.

Changing How You Think About Food

You may be surprised at how easy it can be to incorporate good, healthy eating habits into your life. These tips can help:

·       Identify your motivation behind healthy eating. Do you want to lose weight, manage chronic medical conditions like diabetes or high blood pressure, or simply be as fit and healthy as you can be? All are valid – but it’s important to understand what is driving you.  

·       Visualize your goal. Create a picture in your mind of what eating healthy will look like for you.

·       Develop a plan. The key is to keep it realistic, diverse, and enjoyable. 

·       Identify your food obstacles. Whether that’s a lack of time or the inconvenience of preparing meals or bad habits developed over a lifetime, rank them from easiest to overcome to hardest. Always start with the easiest.

·       Focus on one change at a time. Building good eating habits takes time. Making sweeping changes all at once is a recipe for disaster.  

·       Make it fun, whatever that means for you. Perhaps that means taking a cooking class, sharing recipes and photos online, or trying new foods.

·       Re-up your motivation. Any plan you make will need to be adjusted. Get the support you need and periodically review what is working for you and what isn’t. Then recommit to your goals.

Jamie Schlifstein, a Registered Dietitian in West Palm Beach and Boca Raton, Florida, can help you create a healthy eating plan that works for you. Call (561) 558-7786 today to get started.

6 Tips for Smart Holiday Eating

As this turbulent year comes to a close, it’s tempting to think we all deserve to indulge this holiday season. After social isolation, home schooling, economic hardship, and the ever-present threat of COVID, who isn’t looking forward to traditional feel-good favorites like creamy eggnog, baked ham, fried latkes, and marshmallow-topped casseroles – not to mention sweet treats like gingerbread, peppermint bark, and Christmas cookies galore, all of which help make the holidays feel special.

There’s no need to deny yourself or your loved ones the pleasure of holiday eating – but you can be smart about it. That’s right: there is a way to have your holiday goodies and be healthy.

1.       Size down. As households across America are encouraged to avoid group gatherings, perhaps the silver lining is that this allows you to prepare less food than in years past. Pare down your menu, selecting just a few of your family’s favorites instead of the entire smorgasbord. Allowing each family member to choose their favorite item can be a fun way to narrow down your holiday offerings.

2.       Choose one day for your feast. Many families traditionally prepare big meals on both Christmas Eve and well as Christmas day. Instead, be selective and choose a single day to have your feast.

3.       Set the mood with decorations instead of treats. Rather than keeping bowls of Hershey’s kisses or other festive sweets in the house the entire month, rely on household decorations to inspire good cheer. If treats are a must, set them out only for a limited time, then share them with friends or neighbors or otherwise get them out of the house.

4.       Be picky. Eating in moderation is ideal, but it can be hard to do when there are so many tasty temptations during the holidays. The point is not to deny yourself, but rather to indulge in a very targeted way. At each meal, choose one item to splurge on and eat the rest in moderation.  

5.       Let your body guide you – not your plate. While enjoying the season, be sure to stay in tune with what your body needs to be healthy. Get regular exercise (even a short walk each day is better than nothing). Keep taking your vitamins at the regular time. Eat slowly and drink lots of water. Most importantly, stop eating when you feel full.

6.       Keep moving forward. If you overdo it one day, don’t dwell. Every day is a new opportunity to stick to your diet and nutritional goals. And don’t forget to get back to your regular meal planning immediately after the holidays are over.

The holidays are typically a welcome relief from the rest of the year – and in 2020, this has never been truer. Enjoy yourself this holiday season. Be safe, be smart, and make healthy food choices that will carry you into a happier and healthier 2021.

 For more holiday and year-round healthy eating tips, schedule an appointment with Jamie Schlifstein, a Registered Dietitian in West Palm Beach and Boca Raton, Florida. Call (561) 558-7786 today.

Drink to Your Health: The Healthiest Red Wines

Wine is immensely popular around the holidays. The good news is that the Academy of Nutrition and Dietetics recommends having a glass of wine every day. Many experts agree that wine is healthy in moderation, and that certain wines are healthier than others.

Red wine is healthier than white wine, as it is high in antioxidants. The health benefits of these antioxidants include arthritis relief, heart disease protection, and longevity.  The red wines that top the list include:

Pinot noir: This is the healthiest red wine due to its high concentration of resveratrol, an antioxidant compound that lowers bad cholesterol and high blood pressure. Some studies also suggest that it can improve brain health, kill cancer cells, and increase insulin sensitivity. In addition, pinot noir has the lowest sugar content and the least amount of calories among red wines. 

Malbec: Due to their thick skin, Malbec grapes have a high concentration of resveratrol, quercetin, and other antioxidants that can improve cardiovascular and immune health. Malbec wine is also high in polyphenols, an antioxidant that can prevent cell damage and lower inflammation.

Cabernet sauvignon: Cabs are a great source of proanthocyanidins. These are strong antioxidants that can reduce oxidation damage to the body. Cabernet sauvignon also contains a chemical that kills certain cavity-causing bacteria, and cabs can help protect tooth enamel. In addition, cabs can improve cognitive brain function by lowering amyloid plaques in the brain (this is the substance often found in the brains of people with Alzheimer’s).

Merlot: This red wine contains phenolics, which can lower bad cholesterol in the blood. Merlot can improve the health of the large intestine and colon by modifying levels of good and bad bacteria. Merlot grapes also contain melatonin, which can help with sleep.

Petite Syrah: This wine is high in antioxidants and resveratrol, due to a large amount of natural tannins. They also contain procyanidins and polyphenols, which aid in heart health.

Remember, while these wines have some health benefits, moderation is the key. Overindulging in any type of alcohol can contribute to heart disease, liver failure, and cancer.

To learn more about the health benefits of your favorite wine, call Jamie Schlifstein, Registered Dietitian, at (561) 558-7786. She has offices in West Palm Beach and Boca Raton, Florida.

The Super Seed Trifecta: Chia, Flax, and Hemp

If you’re looking for a nutrition boost, this trio of heart-healthy seeds has a lot to offer. They’re an excellent source of plant-based protein, fiber, omega-3 fatty acids, antioxidants, and a number of minerals. They can help improve your heart health, cholesterol levels, and brain function, and strengthen your immune system.

Chia: Chia seeds are tiny and black, like poppy seed, with a neutral flavor. They are a great source of fiber; 2 tablespoons contain 8 grams of mostly soluble fiber. They help you feel full and may help balance your blood sugar levels. Chia seeds are also a good source of calcium, iron, and magnesium.

Fun fact: Chia seeds form a gel when soaked in water and can be used in place of eggs for baking. For one egg, add 1 tablespoon of chia seeds to 3 tablespoons of water. Stir together and let sit for 15 to 30 minutes.

Flax: Flaxseeds have a nutty flavor and need to be ground for the body to absorb its nutrients (the digestive system doesn’t break down whole flaxseeds). Flax is an excellent source of lignans, an antioxidant that may help protect against cancer. Flaxseeds also contain a healthy dose of vitamin E, magnesium, and phosphorus.

Hemp: Hemp seeds, or hemp hearts, have a mild, nutty flavor. Unlike flax, you don’t need to grind them up. Hemp contains more protein than chia or flax – 2 tablespoons has 7 grams of protein. Hemp seeds are also a good source of manganese, magnesium, and phosphorus.

All three seeds are versatile and make an excellent addition to shakes, smoothies, yogurt, cereal,  oatmeal, and fresh-baked breads. Hemp seeds are also tasty when sprinkled on salads or added to soups.

For more ideas about how to incorporate chia, flax, and hemp seeds into your diet, talk to a registered dietitian like Jamie Schlifstein. She offers appointments in West Palm Beach and Boca Raton, or via televisits. Call (561) 558-7786 today.  

Popular Cooking Oils and How to Use Them

Walk down the cooking-oil aisle of your local supermarket and you might be amazed at the many choices you have these days. Learn about the some of the most popular (and healthiest) ones and how best to use them when cooking.

Cooking oils vary according to the amount of fatty acids they contain – monounsaturated fats, polyunsaturated fats, and saturated fats. Experts recommend mono- and polyunsaturated fats for heart health. Oils that are high in these fats decrease the levels of LDL (bad) cholesterol and triglycerides, which can lead to heart disease.

Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is highest in monounsaturated fat (77%) and antioxidants. With a low-heat smoke point of 320 F (the temperature at which oil starts to burn and smoke), EVOO is best for salad dressings, marinades, and dipping bread.

Olive Oil

Regular olive oil (may also be referred to as pure, classic, light, or refined) is blended with other oils. It has a much higher smoke point than EVOO (440-470 F), which means you can use it for just about any type of cooking, including sautéing, pan frying, and salad dressings.

Avocado Oil

Avocado oil is second-highest in monounsaturated fat (70%), and it has the highest smoke point of all cooking oils at 520 F. It also has a neutral flavor, which makes it extremely versatile. Go ahead and use it for frying, sautéing, grilling, drizzling over vegetables, or mixing into salad dressings.

Canola Oil

Not only is canola oil high in monounsaturated fat (62%), but it also has the lowest level of saturated fat (7%) and is a good source of omega-3 fatty acids. Its high smoke point of 450 F, neutral flavor, and affordability make canola an excellent option for nearly every type of cooking, including baking, grilling, deep frying, stir frying, and making marinades and salad dressings.

Grapeseed Oil

Grapeseed oil has the highest levels of polyunsaturated fat (71%) and is a great source of vitamin C. With a high smoke point of 420 F and neutral flavor, it’s great for roasting, searing, frying, and sautéing.

Sesame Oil

Packed with antioxidants and high in vitamin K, sesame oil has a moderately high smoke point of 410 F. However, it also has a strong flavor, so you want to use it sparingly. Sesame oil is commonly used in Asian stir-fry dishes.

Peanut Oil

Peanut oil is low in saturated fat, but high in omega-6 fatty acids, which can trigger inflammation, so you should use it in moderation. With its high smoke point of 440 F, peanut oil is often used for deep frying and is a common ingredient in Asian dishes.

Coconut Oil

While coconut oil may be touted as healthy, it is very high in saturated fat (92%). Because it’s solid at room temperature and has a low smoke point of 350 F, coconut oil is a good nondairy substitute for butter when baking cookies and cakes.

To learn more about how to use various cooking oils in your diet, call Jamie Schlifstein, Registered Dietitian, at (561) 558-7786. She has offices in West Palm Beach and Boca Raton, Florida.

The Difference Between Prebiotics and Probiotics

Did you know that trillions of (mostly good) bacteria live in your intestines? Within your gut, some 1,000 different species of bacteria form a micro-ecosystem known as the microbiome.

These gut bacteria play an important role in your overall health. They affect your digestion, metabolism, immune system, and even your mood and behavior. 

Prebiotics are plant fibers found in many fruits, vegetables, and whole grains, from asparagus, onions, and garlic to apples, bananas, oats, flaxseed, and more. Your body doesn’t digest fiber, so it becomes food for your gut bacteria. Prebiotics nourish the healthy bacteria in your gut and help them grow.

Probiotics, on the other hand, contain live strains of bacteria that are added to your microbiome when you eat fermented foods. The most popular type of fermented food is yogurt. Others include sauerkraut, kimchi, miso soup, kombucha tea, and kefir.

Prebiotics and probiotics work together to maintain the balance of good bacteria in your gut. It’s yet another important reason to eat healthy foods. If your diet consists primarily of processed foods and added sugars, this can decrease the amount of beneficial bacteria in your gut and potentially lead to a host of health issues.

If you don’t feel like you get enough prebiotics and probiotics in your diet, talk to a Registered Dietitian like Jamie Schlifstein. She offers appointments in West Palm Beach and Boca Raton, or via televisits. Call (561) 558-7786 today.  

What’s in a Yogurt? The Lowdown on 10 Popular Types

Have you noticed how many varieties of yogurt there are to choose from these days? How are they alike or different? All yogurts are made from milk that is fermented with live cultures of healthy bacteria. Fermentation turns lactose, the natural sugar in milk, into lactic acid, which gives yogurt its sour flavor.

However, yogurt can be made from different types of milk, strained or unstrained, plain or flavored, and full-fat or low-fat. Some may be high in protein or fiber. But be sure to check the ingredients for added sugars, artificial sweeteners, thickeners, and other ingredients that can add calories or carbohydrates.

Here’s the lowdown on the many types of yogurt you might find in your local grocery store:

·       Traditional: Made from cow’s milk (skim, 2%, or whole). Unstrained. Thinner than other yogurt varieties.

·       Greek: Made from cow’s milk. Strained and thick. Typically packed with protein, and contains less sugar and fewer carbs than traditional yogurt.

·       Skyr (Icelandic): Made from cow’s milk (skim, 2%, or whole). Strained 4 times. Thickest type of yogurt available. Also has more protein than other kinds of yogurt.

·       Australian: Made from cow’s milk (whole). Unstrained yet still fairly thick. In between traditional and Greek in terms of texture. 

·       Soy: Made with soy milk. Dairy-free. Similar in texture to traditional yogurt. Low in cholesterol.

·       Almond: Made with almond milk. Dairy-free. Similar in texture to traditional yogurt. Typically high in fiber and calcium.

·       Coconut: Made with coconut milk. Dairy-free. Similar in texture to traditional yogurt.

·       Goat milk: Made from goat milk. Good choice for those who are sensitive to cow’s milk, with a creamier texture than traditional yogurt.

·       Sheep’s milk: Made from sheep’s milk. Good choice for those who are sensitive to cow’s milk, as it’s similar in taste and texture to traditional yogurt. 

·       Kefir: Drinkable yogurt. May be made with any type of milk. Fermentation process is longer than other types of yogurt, so it’s loaded with probiotics.  

Find out how yogurt can be part of a healthy diet. Call Jamie Schlifstein, a Registered Dietitian with offices in West Palm Beach and Boca Raton, Florida. You can reach her at (561) 558-7786.

4 Tips to Boost Your Immunity

Whether you’re trying to ward off a cold, flu or COVID-19, there are a few things you can do to help strengthen your immune system.

Tip #1: Eat healthy. There is a strong connection between your gut and immune system. When you’re getting the proper nutrients, the good bacteria in your stomach are more likely to flourish, which strengthens your immune system and ability to fight off infection.

Unprocessed foods like fruits, vegetables, whole grains, and healthy fats are high in vitamin C, antioxidants, and fiber. Fermented foods such as yogurt, sauerkraut, and kefir increase good bacteria.

Be sure to limit the amount of meat you eat, as well as processed foods (those high in sugar and refined carbs) and fried foods, as these tend to cause inflammation.

Tip #2: Exercise on a regular basis. Not only does exercise improve your heart health, burn calories, and build muscle, but it also helps relieve stress. Daily exercise decreases the level of stress hormones (adrenaline and cortisol) in your body while boosting the circulation of antibodies and T-cells, which helps fight infection.

Tip #3: Get plenty of sleep. Chronic lack of sleep increases the level of stress hormones in your body, which weakens your immune system. Getting 7 to 8 hours of sleep each night can help your body fight off germs such as the cold or flu.

Tip #4: Manage stress levels. This might seem difficult, especially in trying times such as living through a pandemic, caring for someone with a chronic or terminal illness, or losing a loved one. In addition to getting enough exercise and sleep, you might want to try meditating, keeping a stress diary, indulging in a hobby or leisure activity, or learning how to delegate or say “no” if you’re feeling overwhelmed by too many responsibilities.  

Want to learn which foods are best for your immune health? Call Jamie Schlifstein, Registered Dietitian, at (561) 558-7786. She has offices in West Palm Beach and Boca Raton, Florida.

Why Water is Essential to Good Health

You’ve probably heard the general guideline that you should drink eight 8-ounce glasses of water each day. In reality, that’s more like a baseline: the amount of water you need each day varies based on factors such as the weather, how much you weigh, your activity level, and how much you sweat .

Your body cannot survive without water. In fact, the amount of water in your body averages between 50 to 60 percent of your body weight, depending on your age and sex. Water is essential to your health for many reasons:

·       Drinking water throughout the day can help you lose weight because you’ll feel fuller and eat less.

·       Water can help improve your energy level and mood. If you’re dehydrated, you’re more likely to feel tired, sluggish, stressed, and moody.

·       Going to the gym or playing sports? Be sure to drink a lot of water before and during physical activity. Water lubricates your joints and helps you avoid muscle cramps when you’re training or working out.

·       During exercise or when you’re outside in the hot sun, water helps regulate body temperature through sweat.

·       Forget expensive wrinkle creams. Water hydrates skin cells, which helps minimize the appearance of fine lines and wrinkles – naturally.

·       Water is important to numerous bodily functions, including digestion. Along with fiber, water helps move food and waste through your digestive tract and prevents constipation.

·       Water also helps the kidneys filter urine and decreases the likelihood of forming kidney stones.

·       Since blood is 90 percent water, water helps deliver oxygen throughout the body and maintain blood pressure.

The key is to drink water throughout the day to stay adequately hydrated. Don’t wait until you feel thirsty – by that point, you’re probably already dehydrated. You can always add lemon, lime, cucumber, or any number of flavors to jazz up that glass or bottle of water.

Need to overhaul your diet to improve your health and well-being? Call Jamie Schlifstein, a Registered Dietitian with offices in West Palm Beach and Boca Raton, Florida. You can reach her at (561) 558-7786.

The Lowdown on Antioxidants

You’ve probably heard of antioxidants and know that they’re good for you. But what exactly are they and why are they good for you?

Antioxidants help neutralize the effects of free radicals, which are molecules your body creates when it breaks down food for energy. Environmental factors such as cigarette smoke, excessive UV rays, pollution, and alcohol also increase the production of free radicals.

While your body needs a certain amount of free radicals to help the immune system fight infection, too many free radicals can cause oxidative stress and damage cells in your body. Over time, this makes you more susceptible to chronic conditions such as heart disease, diabetes, and cancer.

You need antioxidants to balance out the free radicals and prevent oxidative stress.

Although your body can make certain antioxidants, it gets the majority of these substances from diet – namely fruits and vegetables. Essential antioxidants – as in your body can’t function without them – include vitamins C and E. Antioxidants such as the minerals selenium and manganese, along with beta carotene, lycopene, and other compounds found in colorful fruits and vegetables, are also important to your general health.  

Antioxidant-Rich Food Sources

·       Vitamin C: Fruits such as oranges, strawberries, papaya, kiwi; vegetables such as bell peppers, broccoli, Brussels sprouts

·     Vitamin E: Green, leafy vegetables such as spinach and Swiss chard, as well as sunflower seeds, almonds, peanuts, and avocados

·       Selenium: Brazilnuts, yellowfin tuna, pork chops, beef, chicken, turkey, shrimp, tofu, whole wheat pasta

·       Manganese: Mussels, hazelnuts, pecans, pineapple, brown rice, spinach, lima beans, green and black teas

·       Beta Carotene: Fruits and veggies with an orange or yellow color such as cantaloupe, apricots, carrots, sweet potatoes, and butternut squash, as well as dark, leafy greens such as spinach and kale

·       Lycopene: Fruits and veggies with a red or pink color including tomatoes, red bell peppers, watermelon, guava, pink grapefruit, and papaya

To learn more about the effects of antioxidants on your health, call Jamie Schlifstein, Registered Dietitian, at (561) 558-7786. She has offices in West Palm Beach and Boca Raton, Florida.

Top 10 Foods to Boost Heart Health

Since February is American Heart Month, we’ll review the top 10 foods to keep your heart healthy. Including these foods in your diet on a regular basis can help decrease your risk of heart disease by lowering blood pressure, triglycerides, and bad (LDL) cholesterol, while increasing good (HDL) cholesterol.

1.       Berries

Strawberries, blueberries, raspberries, and blackberries are full of anthocyanins, a type of antioxidant, which help prevent cell damage and oxidative stress that can contribute to heart disease. You can enjoy berries alone, add them to cereal or yogurt, or include them in a fruit smoothie.

2.       Leafy Green Vegetables

For a powerful combination of vitamins, minerals, and antioxidants, turn to leafy greens like spinach, kale, collard greens, Swiss chard, or bok choy. Include one or more in a salad, sauté in olive oil with garlic powder and a pinch of salt, or blend them into a fruit smoothie (you can’t even taste them!).

3.       Extra Virgin Olive Oil

Rich in antioxidants, amino acids, and monounsaturated fat, olive oil has been shown to improve heart health in numerous studies. You can use it to make dressings and marinades; dip bread in it; drizzle it over pasta dishes or grilled foods; or substitute it for butter or margarine when sautéing foods.

4.       Beans and Lentils

Lentils and all types of beans such as kidney, black, pinto, and garbanzo beans, are high in fiber, B-vitamins, and minerals. You can make a meal out of lentils and beans or add them to salad, soups, stews, and chili, or to whole grains like brown rice, quinoa, or barley.

5.       Fatty Fish

Fatty fish like salmon, tuna, mackerel, sardines, herring, and trout are packed with omega-3 fatty acids, which have been shown to help decrease levels of triglycerides. If you’re buying canned tuna, go for white (albacore) tuna packed in water, which has more omega-3s than light tuna or tuna in oil. You can also take a fish oil supplement to get a daily dose of omega-3 fatty acids.

6.       Avocados

Avocados contain healthy monounsaturated fat as well as potassium, both of which are essential to heart health. Slice avocado for toast or a sandwich, add chunks to a salad, toss into a fruit smoothie, or prepare as guacamole for a healthy snack.

7.       Tomatoes

Tomatoes get their red coloring from lycopene, a powerful antioxidant. There are so many ways to include tomatoes in your diet. Use them to top sandwiches or burgers; mix them in salads; add to soups, stews, chili, and pasta dishes; prepare as a sauce or salsa; or eat alone with a drizzle of olive oil and dash of salt and pepper.

8.       Nuts

Walnuts and almonds are loaded with monounsaturated fats, fiber, vitamins, and minerals. Enjoy a handful of dry or lightly salted (not coated in sugar or honey roasted) nuts for a healthy snack, or add to salads, cereals, or yogurt.

9.       Seeds

Chia, hemp, and ground flax seeds are excellent sources of fiber and omega-3 fatty acids. Flavorful and versatile, you can add these powerful seeds to yogurt, cereal, oatmeal, smoothies, protein shakes, salads, and baked bread recipes.

10.   Dark Chocolate

Chocolate lovers rejoice! Dark chocolate, in moderation, is a great source of antioxidants. Make sure it has 70% or more cocoa. A higher percentage of cocoa means more fiber and protein and less sugar.

If you have questions about healthy eating, call Jamie Schlifstein, Registered Dietitian, at (561) 558-7786. She has offices in West Palm Beach and Boca Raton, Florida.

Benefits of Hummus and Recipe

Traditional hummus is made from blending ground chickpeas (garbanzos), pulverized sesame seeds (tahini), olive oil, lemon and garlic. It’s healthy because it has a lot of plant-based protein, it’s high in fiber to boost digestion, and there’s no saturated fat. Hummus contains ingredients that help fight inflammation, has Vitamin B6, Folate and other nutrients. It has become extremely popular and is available in supermarkets everywhere in a huge variety of flavors and mix in.

As always though, do read the labels, because some brands will use cheaper oils than olive oil, corn flour as thickener, sugar and salt. Avoid these as you choose the flavors you want.

Serve simply as above, or here’s an easy and delicious way to serve hummus for snacking and entertaining.

Squeeze ½ lemon in a10-oz container of plain hummus. Blend with a fork and spread in a shallow serving dish. Arrange ½ cup of sauteed chopped Vidalia onion around the edge of your hummus. Lightly sprinkle ground red cayenne on the center, or paprika If you don’t like spicy. Now drizzle a teaspoon or two of olive oil over the surface; optional but recommended for taste. Serve with red and yellow pepper strips, and other crudités, for the healthiest version; or your choice of pita chips and crackers.

For special occasions you can make your own pita chips by brushing both sides of 4 pita bread rounds with the seasoning mixture below.  For more crispy chips, separate each round so it becomes two thin rounds. Stack up the rounds as you brush so mixture gets on both sides. When rounds are seasoned, cut stacks into quarters and broil lightly on sheet pan for about 30 seconds.

Seasoning Mixture:

2 Tablespoons of olive oil

2 Tablespoons of grated or shredded parmesan

1 Tablespoon of lemon juice'

1 teaspoon garlic powder

Fear of Carbs

The most common fear my clients report is “I shouldn’t eat carbs, they are bad.” In 2020 I am encouraging to throw this fear out! Losing weight is about eating less calories and creating a sustainable eating plan. Can you cut carbs for the next 10 to 30 years? Have you lost and gained on a restrictive diet? Clearly they are not working. A meal plan with less calories that includes all food groups and changing how you think about food will lead to success! Throw out your fear of carbs in 2020!