Monday, April 30, 2012

Red meat causes higher risk for death

You've probably heard before that eating red meat is not healthy for you. This is true, red meat consumption should be limited and eaten in moderation because of it's high fat content, particularly high saturated fat content. Studies confirm that red meat consumption increases your risk for diabetes, heart disease, and certain types of cancers. But what about the length of your life? Red meat consumption increases your risk of death.
A new study came out that concluded this. The study analyzed data from the 2 large studies (The Nurse's Health Study and The Health Professionals Follow up Study) that involved more than 170,000 subjects and followed them over 28 years. The study found that for 1-serving-per-day of red meat, risk of death was increased by 12% for total red meat, 13% for unprocessed red meat, and 20% for processed red meat. Bacon and Hotdogs increased risk of death the most. Death causes included cancer and heart disease.
Replacing the amount of red meat a person consumes with more healthy proteins such as beans, fish, and chicken breast was associated with a lower risk of death.

So if you are a big red meat eater (steak, hamburgers, pork, meat loaf) replace some of that red meat with leaner proteins such as beans, fish, and chicken breast and increase the length of your life and lower your weight!


I have been writing less health posts then I would like to lately because I have been so busy with my new job at the hospital. However, I will start writing a lot more again this week. So send me your health and weight loss  questions to my email and I will answer them! 

Source: Image: Suat Eman /
Image: savit keawtavee /
Image: Suat Eman /
Image: nuchylee /
Image: lobster20 /

Article: "Red meat consumption and mortality" published in the Journal of the American Medical Association. 

Tuesday, April 17, 2012

Should you eat bread?

At least of half, if not more, of the people that tell me they are on a diet tell me they "don't eat bread" or "don't eat carbs." Should this be done?
A study came out that reviewed all the available data on the subject in the past 30 years (38 studies.)
The results showed that whole grains such as whole-wheat bread was not associated with increase in weight, and sometimes even associated with a lower weight and smaller waist size. This makes sense because whole-wheat and whole-grain products tend to be higher in fiber which has been shown to be associated with a lower BMI and weight status.
White bread and refined carbohydrates, were associated in some studies with a larger waist size and sometimes a higher weight status. The results varied from study to study, but the increase in waist size and  weight, if present, was very small.
Bottom line: If you are on a diet, cut out white bread and refined breads, and include whole-wheat bread and whole-grains. There is a place for bread in your diet, just not the white kind! 

Image: Rawich /
Image: Grant Cochrane /


What health and wellness or weight loss question do you have? Ask me at and don't forget to check back for more health and fitness posts and articles 

Sunday, April 15, 2012


Delicious and healthy snacking doesn't have to spoil your diet. Check out this amazing and healthy fruit salad. So delicious! Order when you are in a restaurant or make using whatever fruits are in season so you get the best price and flavor.

You have to believe that healthy food tastes good! And by making health food look so good like this picture, of a healthy fruit salad, you can achieve that!


Check back for more health and fitness news from a registered dietitian 

Monday, April 9, 2012

Broccoli and Cabbage to fight breast cancer!

A recent study showed that women who consumed the highest amounts of coniferous vegetables, such as broccoli, were 62% less likely to die from breast cancer and 35% less likely to get reoccurrence of the breast cancer as compared to subjects who consumed the least amount of coniferous vegetables.

Cruciferous vegetables include mustard greens, turnip greens, bok choy, broccoli, cauliflower, green cabbage, kale, collard greens, and arugula.

The study included roughly 5,000 women from the Shanghai Breast Cancer Survival Study. The subjects consumed about 3.5 oz of the cruciferous vegetables.
Image: posterize /

Try this recipe: Caramelized Broccoli with Garlic


Any health, nutrition, or weight loss topic you want to read about? email me at and check back for more health and wellness articles! 

Sunday, April 8, 2012

How are you doing with your new years resolution?

I read this article from the Academy of Nutrition and Dietetics, which I am a part of, and I wanted to share this with you guys.
We are in april, and it is a good idea to assess where you are with your health related resolutions and make sure you are on track.

Here are some tips: 
  • Start by assessing your food choices and lifestyle. Keep track of what you eat and drink so you can identify behaviors you would like to change.
  • Break big goals into smaller, more specific goals. Include a list of realistic changes in your daily routine to achieve these specific goals. Divide big and vague goals like "I will eat better" into smaller, more specific goals like "I will eat one more piece of fruit per day."
  • Make sure the goals you set are measurable and provide answers to “How much?” or “How many?” so you can easily review and track your progress.
  • Be patient if you don't see a huge difference right away. Real change takes time, commitment and encouragement.
  • Decide on a starting and ending point to realistically achieve your goals. Make sure you are giving yourself enough time so you are not discouraged if you haven't met your goals.
  • Evaluate your progress every week or two, and update your plan based upon your current progress or circumstances.
  • Seek help from a qualified health professional. A registered dietitian is your best source of reliable and up-to-date food and nutrition information.
  • Reward yourself. Change is hard work and you deserve a pat on the back. In the end, feeling good and enjoying the best possible health will always be your best reward.
Source:, The Academy of Nutrition and Dietetics.


Any health, wellness, or weight loss question you want answered?
Email me at



Come back for more health and wellness articles! Have a nutrition question or a weight loss topic you want to read about? E-mail me at

Thursday, April 5, 2012

What can you do for your health and diet

Today at the hospital where I work I went to a presentation by Dr. Gonzalez, a gynecologist turned health and nutrition lover. In order to get the attendees retain the knowledge he attempted in using hypnosis, a very relaxed state of mind where we follow his commands and let our subconscious absorb a new thinking of healthy eating and avoiding unhealthy foods. I do not know if it worked, but it was very interesting. I cannot do the hypnosis part with you, but here are some interesting points on health and wellness from his presentation:

6 Foods To Avoid - for your good health
  1. Processed meats and commercial read meats
  2. Fried Foods
  3. Full dairy products (Cheese, ice cream, butter, whole milk,) Trans fat (margarine) 
  4. Soft drinks, sugar, high fructose corn syrup, artificial sweeteners 
  5. White flour, white rice, corn, potatoes
  6. Processed foods, canned foods
8 Daily Healthy Habits - for your health and diet  
  1. 1 large colorful salad every day (veggies, fruits, seeds, and nuts) Always put dressing on the side. 
  2. At least 1/2 cup of beans/legumes in soup/salad/main dish per day 
  3. At least 3 fresh fruit a day 
  4. 1 oz of raw nuts or seeds a day (handful)
  5. At least 1 large (double portion) serving of steamed green veggies 
  6. Use natural raw glycemic index sweetener such as agave syrup 
  7. Drink a lot of water every day 
  8. Exercise 30 minutes a day x 3 days a week (walking, dancing, pool) 
Image: artemisphoto /

How To Design Your Plate - for your health  
  1. Half your plate - load with veggies or a salad
  2. quarter of plate - lean protein (fish, chicken, beans, tofu) 
  3. Quarter of plate - whole grains (brown rice, quinoa, sweet potatoes) 

Hope this helps!! 

Come back this week for more health and wellness tips and advice! Also, learn how to lose weight effortlessly! 

Tuesday, April 3, 2012

Why you shouldn't skip a meal: Less frequent eating is associated with higher BMI and waist circumference

A study published in the American Journal of Clinical Nutrition showed that less frequent eating was associated with higher weight and a larger waist size.
Frequently dieters try to not eat a lot and skip meals, and this study confirms that skipping a meal is actually harmful and results in a greater body weight.
Instead you should eat every meal, just choose the right foods and avoid "junk foods" such as muffins, cake, cookies, and fried foods and replace them with grilled fish or chicken breast, vegetables, fruits, and whole grains.
There's always room for your favorite high calorie foods, just remember to be healthy 80% of the time.


Monday, April 2, 2012

Health Tip of the day!

Theres 1,440 minutes in a day, use 20 of them to workout tomorrow! 


Healthy foods: Lunch today!

I threw every vegetable I had in the fridge into a salad with pine nuts, fresh squeezed lemon, olive oil, salt, pepper, and a bit of seasoning mix... Was so good and healthy!
Next time you are hungry, do the same, any vegetable you have goes.