How to Find a Healthy Snack? Ideas from an Einstein Dietitian

Posted by Perspectives Blog Team on Feb 23, 2017 10:30:00 AM

A chocolate bar or a bag of chips from the vending machine? A quick bologna sandwich on white bread with mayo from the fridge?

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Topics: Nutrition

Tricks to Help You Stick with Your Resolutions

Posted by Perspectives Blog Team on Jan 16, 2017 12:33:24 PM

This is it. The year you vow to lose weight, get fit, quit smoking or make other positive changes in your life. It seems easy enough—you’re motivated and know that what you’re planning to do is good for you.

You start the year with the best intentions. So why is it that if you’re like approximately 80 percent of Americans, you’ll give up on your goals by the second week in February?

One major problem with sticking to resolutions for more than a few days or a few weeks is that many people try to make changes that are not easy to live with. We aim too high only to set ourselves up for failure because those changes are not sustainable. For example, if we want to lose weight, we adopt an eating plan that makes us feel deprived. If getting fitter is our goal, we join a gym and start going five times a week, only to quickly burn out.

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Topics: Nutrition

Why Your Messy Kitchen May Be Making You Fat

Posted by Perspectives Blog Team on Jan 9, 2017 9:30:00 AM

Client Events - Why Your Messy Kitchen May Be Making You Fat

If your kitchen is messy, it may be helping to pack on the pounds without you even realizing it. Chaotic and cluttered kitchens can encourage you to consume more calories than organized kitchens, according to a study conducted at Cornell University’s Food and Brand Lab.

The study split participants into two groups, asking each to wait for someone while in a kitchen. Half waited in a kitchen with dishes in the sink, newspapers strewn on the table and the phone ringing. The other half waited in an organized, quiet kitchen. Both kitchens had bowls of cookies, crackers and carrots sitting out.

Participants were also asked to write about a time when their lives were either out of control or in control before they entered the kitchen. Those who wrote about being out of control, as well as those waiting in the cluttered kitchen, ate more calories.

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Topics: Nutrition

FDA Says It’s Time To Kick the Sugar Habit

Posted by Perspectives Blog Team on Jan 5, 2017 10:30:00 AM

Fats have taken a back seat to sugar in the war on heart disease. The latest research indicates that large amounts of added sugar in your diet can significantly increase your risk of dying from heart disease. 

In a study published in the American Medical Association’s JAMA: Internal Medicine, individuals who got 17 to 21 percent of their calories from added sugar more than doubled their risk of developing heart disease. This is compared to those who got only 8 percent of their calories from added sugar.

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Topics: Nutrition

Get Your Day Started with Fruit-Filled Oatmeal

Posted by Perspectives Blog Team on Jan 4, 2017 10:30:00 AM

Start off your day with a high-fiber oatmeal breakfast. This delicious oatmeal recipe with healthy fruit and nuts will keep you full and satisfied all morning.


    • 1 cup skim milk
    • 1/2 cup dry oatmeal, plain
    • 1 Tbsp brown sugar
    • 1 Tbsp wheat germ
    • 1 Tbsp golden raisins
    • 1 Tbsp almonds, chopped
    • 1 Tbsp dried cranberries
    • 1/2 cup blueberries
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Topics: Recipes, Nutrition

Turn Mindless Eating into Mindful Eating

Posted by Perspectives Blog Team on Jan 3, 2017 10:30:00 AM

If you learn to eat mindfully instead of mindlessly, you will also get more enjoyment from your food. You will start to appreciate a food's taste, smell, texture and how it feels in your body. Mindful eating also makes you more aware of the cues that you are hungry or full.

Here’s how you can learn to master the art of mindful eating.

Keep to a schedule. Avoid skipping meals or waiting too long to eat. Eating when you are too hungry increases the likelihood that you will overeat, and/or eat too quickly to enjoy it.

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Topics: Nutrition

Cook Up this Warming Lentil Soup Recipe

Posted by Perspectives Blog Team on Dec 30, 2016 12:26:54 PM

Lentils are packed with protein and fiber, both nutrients that help fill you up. Perfect for a quick warm-up on a chilly night, this soup can be frozen in individual portions so it’s ready when you are.


  • 1 Tbsp olive oil
  • 1 large onion, chopped
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 small tomato, chopped
  • 1 Tbsp tomato paste
  • 2 cups brown or green lentils, rinsed and drained
  • 1/2 tsp dried thyme
  • 1/8 tsp ground nutmeg
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 6 cups vegetable broth (gluten free if needed)
  • 2 cups water
  • 2 tsp red wine vinegar
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Topics: Recipes, Nutrition

Start the Day With a Bit of Spice: Breakfast Burrito

Posted by Perspectives Blog Team on Dec 28, 2016 10:00:00 AM

This egg and cheese burrito will keep you satisfied until lunch time. Roll up this breakfast burrito in minutes, and you’re ready to go. This simple egg recipe is a great start to the day.



  • 6 egg whites 
  • 2 Tbsp grated reduced-fat cheddar cheese
  • 2 whole wheat tortillas (8-inch)
  • 1/2 avocado, peeled and diced
  • 2 Tbsp salsa
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Topics: Nutrition

What to Expect at Your First Appointment with an Einstein Dietitian

Posted by Perspectives Blog Team on Dec 23, 2016 10:58:36 AM

Einstein dietitian Caitlyn Crosby, RD, LDN, discusses what patients can expect during their first appointment with a registered dietitian.

If you're expecting a generic meal plan, you might be surprised. What you'll receive instead is a plan tailored to your specific needs, based on your eating, exercise and sleeping habits, as well as other overall health and nutritional factors.

Learn more in this video.

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Topics: Nutrition

Try These Healthy Holiday Baking Swaps

Posted by Perspectives Blog Team on Dec 7, 2016 10:30:00 AM

Nutrition - Healthy Holiday Baking Swaps

When you’re trying to eat healthy, it’s hard to say “no” to holiday treats. But what if you could indulge without guilt?

With a few healthy baking substitutions, you can! Here are a few to try:

Not So Much Sugar, Please!

  • If you take all the sugar out of a recipe, it will change the texture or taste, but that doesn’t mean you can’t reduce how much you use. Most recipes still taste great with less sugar than what the recipe calls for. Try eliminating 1/4 of what’s suggested to see how it affects taste—chances are you’ll hardly notice a difference.
  • Use pureed fruit, such as bananas or dates, in place of some of the sugar in your recipes. You may taste the fruit, so make sure the taste works with your recipe.
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Topics: Recipes, Nutrition

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About this blog

Perspectives highlights the expertise and services provided by the physicians, specialists, nurses and other healthcare providers at Einstein Healthcare Network. Through this blog, we share information about new treatments and technologies, top-tier clinical teams and the day-to-day interactions that reinforce our commitment to delivering quality care with compassion. Here, you will also find practical advice for championing your health and wellness.

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