Are You Eating Too Much Sugar?

Posted by Perspectives Blog Team on Dec 1, 2016 2:41:35 PM

Sugar. It’s everywhere. You’ll not only find sugar in places you would expect—like cookies and candy—but it’s hiding in places you might not think of, like yogurt, ketchup and packaged foods that don’t even taste sweet. And those drinks that keep you going all day long? Chances are a majority of your daily sugar intake is coming from them.

The 2015-2020 U.S. Dietary Guidelines recommend adults limit the amount of sugar they consume each day to 10 percent of daily calories. For a 2,000-calorie diet, that equals about 50 grams or 12 teaspoons of sugar. The World Health Organization, which also used to recommend that sugar consumption be kept to a maximum of 10 percent of daily calories, now suggests only 5 percent of calories come from added sugar each day. That equals about 25 grams or 6 teaspoons of sugar. The American Heart Association also recommends that kids 2 to 18 years old eat no more than 6 teaspoons of added sugar a day.

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Topics: Nutrition

Video: How to Make Healthy Beverage Choices

Posted by Perspectives Blog Team on Nov 22, 2016 10:30:00 AM

In this video, Einstein dietitian Caitlyn Crosby, RD, LDN provides tips for deciding what to drink and what to avoid.

Many beverages are high in sugar or other sweeteners that have the effect of loading you up with empty calories, and guess what--you're still going to feel empty.

Some of the alternatives to sodas and other sugary drinks are, we'll admit it, just not the same, but trust us when we tell you that your body will like you for drinking them.

Hint: Water is big.

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Topics: Nutrition

Are Natural Sweeteners Better for You?

Posted by Perspectives Blog Team on Nov 17, 2016 10:00:00 AM

As you try to reduce or eliminate refined sugar from your diet, questions may arise about whether other natural sweeteners, such as stevia, agave nectar, maple syrup and honey, are healthier. If you have diabetes, not only do you need to know if they’re better for your body, but also how they will affect your blood sugar levels.

When it comes to how healthy natural sweeteners are, it’s important to understand that some natural alternative sweeteners, such as maple syrup, agave nectar, molasses and honey, are just sugar in a different form. They may contain more nutrients than the white stuff, but they affect the body in the same way.

Other sweeteners, such as stevia and monk fruit, have a low glycemic index so they won’t have a major impact on blood sugar. They also contain few or no calories. This makes them an attractive choice for people trying to lose weight, as well as for those with diabetes or hypoglycemia. But when added to foods such as cookies and cakes, you’ll still likely be eating empty calories. They also haven’t been researched long enough to determine if they have any long-term negative side effects.

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Topics: Nutrition

Eat These Foods to Boost Your Athletic Performance

Posted by Perspectives Blog Team on Nov 3, 2016 12:15:40 PM

Think of your body as a high-end luxury car and food as the gasoline. Just like that car, you need premium gas for your body to run most efficiently. These six foods can help keep your engine running strong:

Peanut butter: Loaded with protein, unsaturated fat and fiber, peanut butter will keep you full during your workout without weighing you down. Nut butters are also a great natural source of plant-based protein, essential for muscle growth and repair.

Bananas: Muscle cramps caused by low potassium are a common ailment among athletes. Eating just one medium banana provides 422 milligrams of potassium, which can help prevent muscle cramps and soreness. An average banana also contains about 30 grams of low-glycemic carbohydrates, making it a choice fuel source.

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Topics: Nutrition, Fitness

Video: How Super Are Super Foods?

Posted by Perspectives Blog Team on Nov 2, 2016 1:03:35 PM

To start with, is kale more nutritious than a Twinkie? That answer might seem pretty obvious. Other answers? Less so when it comes to super foods. Einstein dietitian Caitlyn Crosby, RD, LDN, discusses super foods, and whether they should completely change your diet.

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Topics: Nutrition

Create a Monster Stuffed Peppers Recipe

Posted by Perspectives Blog Team on Oct 27, 2016 10:30:00 AM

 

A simple spaghetti and marinara sauce gets a new look in these fun Monster Stuffed Peppers. Make the sauce the night before so it's ready for dinner before the kids head out for some treats.

Ingredients

  • 8 large bell peppers (assorted colors)
  • 2 tsp olive oil
  • 1 small yellow onion, chopped
  • 2 garlic cloves, minced
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 can (28 oz) crushed tomatoes
  • 1 Tbsp chopped fresh parsley, plus additional for garnish
  • 8 oz multigrain spaghetti or other pasta
  • 2 Tbsp grated Parmesan cheese
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Topics: Recipes, Nutrition

The Kids Can Help Create this Veggie Skeleton Dip Recipe

Posted by Perspectives Blog Team on Oct 26, 2016 10:30:00 AM

 

 

Have a healthy Halloween party with this fun Veggie Skeleton Dip. The dip can be made in minutes, and while it’s chilling in the fridge, the kids can help you build the “skeleton”!

Dip:

  • 12 oz 1/3-less-fat cream cheese, softened
  • 1/2 cup nonfat buttermilk
  • 3 tsp chopped fresh dill
  • 3 small garlic cloves, minced fine
  • 3/4 tsp onion powder
  • 1/2 tsp salt
  • 1/2 tsp black pepper
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Topics: Recipes, Nutrition

Serve Up this Spooky Orange Smoothie Recipe

Posted by Perspectives Blog Team on Oct 26, 2016 10:30:00 AM

These fruity orange smoothies are a perfect fun Halloween treat before heading out for trick-or-treating. Sweet and refreshing, they’re delicious any time of year.

Ingredients

  • 3 cups frozen papaya cubes
  • 2 small ripe bananas, peeled, sliced and frozen
  • 1/4 cup fresh lime juice (about 2 limes)
  • 1 cup carrot juice
  • 1 cup light coconut milk
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Topics: Recipes, Nutrition

Tips for Planning a Healthier Halloween Party

Posted by Perspectives Blog Team on Oct 25, 2016 10:30:00 AM

If you’re planning a Halloween party, the event doesn’t have to be all about candy and unhealthy treats. This healthy black-and-orange themed menu will keep ghosts and goblins of all ages coming back for more.

Spooky Appetizers

Serve black bean mango salsa with black bean tortilla chips.

To make salsa, combine 1 can rinsed black beans, 2 to 3 tablespoons of lime juice, 1 diced mango, 1/3 cup diced red onion and a minced jalapeño pepper.

Create a platter filled with raw baby carrots and sliced orange peppers. Serve with black bean dip.

Melt low-fat shredded cheddar cheese over black bean tortilla chips. Top with sliced black olives.

Skewer low-fat cheese cubes with olives.

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Topics: Recipes, Nutrition

Plan on Scaring Up This Healthy Recipe for Halloween: Boo Cups!

Posted by Perspectives Blog Team on Oct 24, 2016 10:30:00 AM

Here's a Halloween treat that is easy and healthy. Chocolate pudding dressed up with ghostly whipped topping makes a perfect Halloween dessert.

Ingredients

  • 8 oz 70% dark chocolate
  • 1/4 tsp olive oil
  • 12 oz light silken tofu
  • 1 Tbsp vanilla
  • 1/2 cup fat-free whipped topping
  • 20 mini dark chocolate chips
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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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