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7 Cancer-Fighting Foods to Include in Your Diet

Posted by Sarah McDougal on October 7, 2020

More than half of all cancers are preventable (1). What you eat matters and can impact your risk. Certain foods like vegetables, fruits, legumes, whole grains and nuts can do a lot more for you than just deliver your basic nutrients. These foods are “functional foods,” meaning, they deliver health benefits that go beyond basic nutrition. Research suggests that these foods may help protect us against diseases like cancer. So make a point to include these stellar seven foods which can help you fight cancer with your fork!

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Post Topics Healthy Eating

Health Trend: Protein Balls

Posted by Mairead Callahan, RDN, CPT on March 14, 2018
Have you seen those gooey tiny balls on Instagram that bloggers are raving about these days? For health gurus – fat balls, also known as protein balls, bliss balls, or energy balls are a fabulously efficient snack or possibly even meal replacement.  They are made from health foods such as coconut oil, nut butter, dried fruit, seeds, coconut, and protein powder. All you need are the ingredients and a food processor! Different recipes can be higher in protein or fat, but they all serve the same purpose, a great nutrient dense snack to take on the go or keep stocked in the kitchen. Fat balls are also a popular way to get in some quick nutrients after a workout when you don’t have much time. When enjoying, you must keep in mind that they are not just nutritionally dense in great proteins and fats, but they are also calorically dense so portion control is key! There are countless fat ball and protein ball recipes out there including whatever your vice: peanut butter, coconut, hazelnut, matcha, the sky is the limit! Below is one of my favorite combinations to get you started! Feel free to substitute the type of nuts for your personal favorite!
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Oh Ghee – Another Health Fad?

Posted by Mairead Callahan, RDN, CPT on January 24, 2018

You may have noticed that on some diets, in particular the Whole30 diet, you are not allowed to have butter, but you can have Ghee. Why is that?

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Trending Now: Whole30

Posted by Mairead Callahan, RDN, CPT on January 17, 2018

Chances are, someone in your office, neighborhood group, or exercise class has mentioned the Whole30 diet. Thousands of people have taken to the program, many after the holiday season. Wondering what it is? Here are your answers!

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Winter Detox Salad

Posted by Mairead Callahan, RDN, CPT on January 13, 2018

Indulge a little too much this holiday season? You aren’t alone, it happens to the best of us. The plethora of decadent desserts and holiday treats are hard to resist. This salad is a great way to get back on the right track and jumpstart the New Year in better health!

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Are You Getting Enough Vitamin D?

Posted by Mairead Callahan, RDN, CPT on December 6, 2017

Vitamin D is not only essential for bone health, but could also protect against colds and help to improve your mood! The good news is that most people get enough Vitamin D, but it is always a great idea to make sure you are meeting your requirements.

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‘Better for You’ Holiday Baking Alternatives

Posted by Mairead Callahan, RDN, CPT on November 22, 2017

 Trying to make your favorite, decadent baked good for family and friends this holiday season?  When making delicious cookies, gooey brownies, or even a nice crisp apple pie, you need all that butter, and heavy cream to make the dish worthwhile, am I right? Actually, this is not necessarily the case! Several healthy baking substitutions can be replaced with typical recipe ingredients to make your favorite dish healthier with the same, great taste.  You will have your family and friends speechless at the simple, healthier, baking substitutions!  Here are some of the most common recipe ingredients that can be easily replaced with more wholesome ingredients in your favorite recipe this holiday season.

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Five Nutrients that Naturally Boost Your Mood

Posted by Mairead Callahan, RDN, CPT on October 25, 2017

 

Did you know that your diet can help to improve your mood?! Research has shown certain nutrients have beneficial effects on mental health.  Focus on including some of these five natural mood-boosting nutrients in your meals this week!

Vitamin C

Vitamin C is an antioxidant proven to prevent cell damage. Free radicals are naturally produced by our bodies and unfortunately, damage our cells. Antioxidants work hard to protect against these free radicals! The brain is at risk for this cell damage, just like any other organ in our body. Consuming foods high in vitamin C such as oranges, kiwi, peppers, strawberries, tomatoes, and broccoli can help to keep brain cells healthy.

B Vitamins

Low levels of folate and B12 in the diet have been linked with depression. The science of the relationship is not fully known, but many research studies have found this correlation. Following a healthy diet that contains dark green vegetables, legumes, and fish can help to ensure you are getting enough B vitamins.

Omega-3 Fatty Acids

Low consumption of omega-3 fatty acids has also been associated with higher rates of depression. Many foods that contain B vitamins, also contain omega-3 fatty acids. Great fatty acid sources include anchovies, salmon, tuna, flaxseed, walnuts, and dark green leafy vegetables.

Carbohydrates

Carbohydrates not only provide brain power, but also have been found to elevate moods! This elevated mood is attributed to the increased presence of serotonin. Higher levels of serotonin in the body have been associated with carbohydrate consumption. Remember to choose healthy carbs such as whole grains, fruits, vegetables, and legumes. 

Protein

Proteins high in the amino acid tryptophan have also been associated with serotonin production. Having protein with your carbohydrate can help keep your energy level and your mood high. Turkey, chicken, cheese, yogurt, fish and eggs are all great sources of protein that contain tryptophan.

Changing your diet is just one way you can support your mental health! Practicing mindfulness, meditation, exercise, and a healthy diet is the recipe to success when it comes to regulating your moods.

 

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Five Teas to Tame Stress

Posted by Mairead Callahan, RDN, CPT on October 10, 2017

Did you know that a nice cup of tea could decrease your stress level? Herbal teas have been used as a stress relief aid for centuries. They are a healthy way to calm your nerves when you are over worked and stressed out. Stress relieving teas help bring the body’s stress levels back to normal. Try a cup of one of these stress relieving teas tonight!

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Ten Healthy Ways to Satisfy a Sugar Craving

Posted by Mairead Callahan, RDN, CPT on August 26, 2017

Some people have it, some people don’t. For those of you who don’t have a sweet tooth, consider yourself one of the lucky ones. For those who do, you know the feeling of not being able to resist the office candy bowl. The good news is you don’t have to go off the deep end to satisfy your sweet tooth. Here are 10 ways to calm that craving without destroying your healthy eating plan.

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Post Topics Healthy Eating