Sunday, September 30, 2012

Losing weight with resistant fiber

Look beyond soluble and insoluble fiber to resistant fiber. Proven by studies to aid with weight loss, resistant fiber can aid in weight control more so than any other type of fiber.

What is Resistant Fiber

  • Resistant fiber helps keep you fuller for longer, increase your metabolism, and helps you consume less calories 
  • Resistant fiber has the highest satiety effect compared to all others fiber which helps with weight control.
  • Resistant fiber is a type of fiber that is not digested in the small intestine, and is later digested by bacteria in the colon. For that reason, that piece of food yields less calories because the small intestine cannot break it down to get calories.  
How much Resistant Fiber should you have

  • The average american has about 4 grams of resistant fiber per day - NOT ENOUGH 
  • Aim for 15 to 20 grams of resistant fiber per day to get the maximum benefits 

Sources of Resistant Fiber

  • Natural sources
    • Unripe banana
    • Rolled oats
    • Lentils
    • White beans
    • Pearl Barley
  • Seek out pastas, flours, breads with added hi-maize starch (look on the ingridient list for cornstarch, corn bran, resistant corn starch)  
  • Hi-Maize corn starch - can be used as a supplement to increase the intake of resistant starch. It can be added to baked goods, flour replacement, sprinkled on top of oatmeal, smoothies, and added to sauces and casseroles.

Adapted from Today's Dietitan magazine, sept 2012

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Thursday, September 27, 2012

Follow me on Twitter!! @NutritionVault

I finally gave in and got twitter!
Follow me @NutritionVault 

I will put daily health and weight loss tips on my twitter account!!


Monday, September 24, 2012

Talking health with Michelle Bernstein

I found this article in a local magazine in miami called " 205 wellness magazine." I found this interesting and thought to share with you guys.


Michelle Bernstein is an amazing well-known chef with her own restaurant, Michy's, in Miami. She has also won the prestigious James Beard Award in 2007 for Best Chef South and has participated as a guest judge on Bravo's Top Chef.

Here is some tips from michelle on how to have quick and healthy meals on a budget

"My favorite way to approach cooking at home is to take two days a week and schedule all your meal prep. Make a shopping list, be organized and plan ahead - like we do in a professional kitchen. And do your shopping once a week.
I usually cook on days that i have less work to do and cook that day for the next three days. I buy products I can cook simply by deliciously, and try to include lots of fruits and vegetables. Find recipes online and buy books on how to cook vegetables - I feel vegetables are key, but they're easier to overcook than proteins. Learning to cook them correctly can make all the difference in their flavor.
You can also experiment with ready-made sauces, but use them sparingly because some can be very high in salt, fat or calories.
... You don't need 100 things in your spice rack but do invest in a basic dry spice kit with staples, and make sure you have a fresh pepper grinder and Kosher salt. You'd be surprised how far you can get with salt and pepper, good olive oil, and some chicken or vegetable broth.
To keep things on the healthier side, substitute ground turkey or chicken as much as possible and blend in vegetables, like you would with a meatloaf. They lend flavor and moisture."

Michelle Bernstein's recipe: 

Watermelon and Tomato Salad With Feta and Olives 

Ingredients: (6 serving, cut the portions if you are making less servings)

  • 4 cups seedless watermelon, diced into 1/2 inch cubes (1/4 a medium watermelon) 
  • 2 large beefsteak tomatoes cut into 8 wedges each 
  • 2 cups sliced and peeled cucumbers 
  • 1 cup crumbled feta cheese (best is french) 
  • 1 cup pitted nicoise olives 
  • 2 cups dill leaves 
Red wine vinaigrette ingredients: 
  • 2 TBSP red wine vinegar 
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder 
  • 1/4 tsp dried oregano 
  • 1/4 tsp za'atar (optional, can be found in middle eastern markets)  
  • 1/2 cup olive oil  
  • kosher salt and pepper to taste 
  • Mix all ingredients in a bowl and add half the vinaigrette. toss, add more dressing to taste 
  • Vinaigrette directions 
    • put the vinegar, garlic powder, onion powder, oregano, and za'atar in a bowl. whisk in the olive oil and and season to taste with salt and pepper. The dressing can be refrigerated for 3 days. 


Thursday, September 20, 2012

Monday, September 17, 2012

Super easy asparagus

Im currently obsessed with asparagus. So here is a super quick asparagus side dish that takes less than 10 minutes that even I can do!

  • Take fresh asparagus, wash them and cut off the end tips 
  • Sprinkle a small amount of olive oil over a cast-iron stove top grill (If you don't have one - you need to get one, you can make super quick and healthy dishes with this. You can grill veggies and proteins with no added fats and cooks very fast) 
  • Put the asparagus on the skillet over high heat 

  • Cook on both sides until you see grill marks and soft when inserting a knife, about 5-6 minutes 
  • Voila! Sprinkle a little salt and your done! 

Grill boneless skinless chicken breast or tilapia fillet on the same skillet and you have a meal! 

You can find out where to buy this skillet here: (its available at bed, bath, and beyond, macy's, or online)


Thursday, September 13, 2012

Healthy foods: Spicy Roasted Chickpeas

I came across this recipe, and its super healthy and easy to make so I wanted to share with you guys: 

Spicy Roasted Chickpeas 

1 can chickpeas (garbanzo beans)
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon cayenne pepper
How to make:
  1. Heat oven to 450 degrees F and line a rimmed baking sheet with aluminum foil.
  2. Drain and rinse chickpeas and put them in a bowl.
  3. Add oil, salt, and pepper to chickpeas and mix well. Spread them on baking sheet in one layer.
  4. Place in the oven and bake for about 15 minutes.
  5. Remove pan, shake around to ensure that the chickpeas brown evenly, and return to oven for another 15 minutes until brown and crunchy.
  6. Enjoy warm or at room temperature!

Taken directly from

Tuesday, September 11, 2012

Healthy snack

Yogurt land fat free plain frozen yogurt with fresh strawberries, yogurt chips, and chocolate chips, so good and good for you!!


Beach day

Beach day, drink lots of water and enjoy fresh fruit to keep you hydrated and refreshed.
Whole fruit is way better than fruit juice because the fiber keeps you fuller and it is more filling to eat something than to get calories from liquids! To keep hydrated enjoy water as your go-to drink!
Me at Soho House Miami 
xoxo , 

New York Fashion Week workout and health inspiration

New York Fashion Week Spring 2013 ready to wear revealed clothing full of cut outs, bare stomachs, mesh, and see-through clothing. Below are some of my favorite looks:

from left to right: Cushnie Et Ochs, Alexander Wang, Alexander Wang

From left to right: Theyskens' Theory, Victoria Beckham, Helmut Lang
As Karl Lagerfeld put it "Fashion is the healthiest motivation for losing weight." So to be able to rock this trends I put together a health plan. Flat stomachs and toned thighs are key to pulling off these looks.

The Diet 
  • Unfortunately, we cannot lose weight is certain spots. So if you have weight to lose around your belly area you will have to drop the pounds and you will lose the weight everywhere. As i've said before, the point is not to drop a lot of weight fast, it's to lose the weight and keep it off! That's the biggest problem out there, people yo-yo in their weight because they do a ridiculous diet that is unrealistic to follow in the long term, and they gain all the weight back and more! In order to lose weight and keep it off for good you have to create a healthy life style and lose the weight slowly and steady. You should lose 1-2 pounds per week, by creating a life style. No it's not a magic pill but trust me this works! 
  • Read my previous post here on how to lose weight. 
  • I highly recommend following a food contract. Read my previous post about the food contract here
  • Flat belly diet - Previously I wrote about foods to eat to get a flat belly. They include avoiding soda, a diet high in potassium, low in sodium, and high in fiber. Read the post about the flat belly diet here
The Workout 

Ab workout here
  • Concentrate your workouts on your abs, back, and thighs. Since I am a dietitian and not a personal trainer I provided links for workouts that are effective and easy. 
  • Here is a workout for your belly that includes no sit ups. It is only 8 minutes long and targets all zones of your abs. Schedule 10 minutes a day in your calendar for a workout this week! 
  • Here is thigh workouts from fitness magazine. It includes 10 workouts for your thighs, learn these exercises and start doing them every other day for 10 minutes a day. 
  • Download a check-off chart here to help you stay on track.  
download this here

So get up and do something towards your health today!! 

Monday, September 10, 2012

4 things to cut your risk of cancer!

These four things can help you lower your risk of getting breast cancer:


  • Reduces your risk of cancer by 25-30% 
  • Aim for 30 minutes to one hour a day most days of the week
  • Helps reduce stress and inflammation and boosts your immune system

Staying at a healthy weight 

  • Lowers risk of cancer by up to 250%!
  • Fat cells store estrogen which drives breast cancer
  • A recent study showed that even modest weight loss like 5% of body weight can cut risk by 25-50%
  • Find out if you need to lose weight by reading my previous post about how much you should weigh here
Limiting the amount of alcohol you consume 

  • Drinking alcohol increases risk of getting breast cancer. 
  • Not drinking alcohol can cut your risk by about 50% 
  • You should aim to have only 1 drink per day, and take a few days off of drinking after a heavy night of drinking 

Having a baby before mid thirties 

  • Breast feeding can reduce your risk of breast cancer by around 50% 
  • Having a baby at an earlier age can cut your risk of breast cancer as well. 


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Source: Glamour mag oct 2012

Sunday, September 9, 2012

Bed time snack

Before going to bed, if you need a snack, choose something light like fruit. You are going to sleep and do not need much energy so a light snack is sufficient.


Healthy Plate set up



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Friday, September 7, 2012

How to lose weight without starving

This is another piece of information from Nancy Clark's book "Sports Nutrition guidebook." I wanted to share her information with you because I agree with her completely. She doesn't believe in diets, and says how most people on a diet will get off that diet and end up the gaining back the weight and maybe more. If you are interested in sports nutrition, I highly recommend her book.

10 steps for successful weight loss 

  1. Write it down - Write down what you eat, when you eat, and why you eat it. Are you stressed, bored, lonely, hungry. What is your mood. Look at patterns, find your problem areas. Problems areas can include skipping breakfast, nibbling and snacking all day, overeating at night, rewarding your self with food, entertaining your self with food when bored. Pay attention to a connection between your mood and type of food you eat. All this will help you find what you need to work on, one diet does not fit all! 
    1. Check out my previous post about some apps that help you track your diet here.
  2. Frontload your calories -  Eat a larger breakfast and lunch and eat lightly at dinner time. You should spend your calories at breakfast where they will energize you throughout the day and have a light dinner. She suggests never having just a soup or a salad at lunch because it is not enough, you will end up overeating at dinner. Instead having a soup or salad at dinner, because you will soon go to sleep and don't need extra calories at that time.
  3. Eat Slowly - Nancy points out that overweight people usually eat faster than normal weight people. You probably have heard this before, but it is worth mentioning again - it takes 20 minutes for your brain to receive the signal that you are full so eating slowly can save you many calories and the discomfort feeling of being too full. Try having a broth-based soup before your meal, it takes time to eat and will decrease your appetite for the main course. 
  4. Eat your favorite foods - If you deny yourself your favorite "fattening" foods you are more likely to "blow" your diet. Allow your self your favorite foods in moderation and smaller portions. Remember to eat it slowly and enjoy it. Eat your favorite foods once to twice per week in a small portion. Make sure you never allow your self to get very hungry, this is when you are likely to binge on these foods. 
  5. Avoid Temptation - Nancy phrases it perfectly, "Out of sight, out of mind, and out of mouth." Avoid spending a lot of time in the kitchen, also at parties avoid hovering around the food area. At the supermarket, don't go down the isle of cookies. A tip I think works great is avoid bringing junk foods and sodas into the house. Enjoy those foods out of the house, but by not having them in the house you are less likely to get tempted and eat them, because they are not easily available to you. 
  6. Keep a list of nonfood activities - You need to have some strategies in place for what to do when you are lonely, bored, nervous that do not include food. Ideas include calling a friend, checking e-mail, taking a bath, listening to music, reading, take a nap, walk your dogs, meditate, going for a walk. Use food to FUEL your body only! 
  7. Make a realistic eating plan - Nancy points out that you don't have to lose weight every single day. Some days can be to lose, maintain, or gain weight. Most days should be lose weight days, but if you have a wedding, or a special birthday for example, than that day can be gain weight day. You will just compensate the next day by eating healthy. Nancy suggest not "saving calories" from lunch to dinner because it will backfire and you will end up being so hungry and eating a lot more at dinner. 
  8. Schedule appointments for exercise - If you have a hard time following a routine of exercise, try scheduling a time to exercise in your appointment book. Make sure the exercise you do is also fun, and that you enjoy your self. For example, if you absolutely don't like going to the gym try paddle boarding, swimming, bike riding with friends, or roller blading outside. Try to exercise between 30-60 minutes most days of the week. If you do not exercise at all currently then work up to this, start with 30 minutes twice a week and increase it little by little. 
  9. Make sleep a priority - Not getting enough sleep can make you feel hungrier and promote weight gain. Read my previous post about this topic, and why losing sleep can cause weight gain, here. You have to "snooze to lose," so go to bed a little earlier tonight! 
  10. Think fit and healthy - Positive self talk will support your efforts for weight loss and is a key point for you well-being. Nancy suggests before getting out of bed each morning to visualize yourself being more fit and more lean. You want to start your day with a positive attitude about your efforts and enjoy the process of eating more healthy and losing weight. Imagine your self lighter, happier, more fit, and feeling more energized. 

Me at a photo shoot :)

Here is some additional health tips she shares:

In order to lose weight you have to pay attention to the following:
  1. How much you eat - Keep your portions in check 
  2. When you eat - Eat larger portions at breakfast and smaller dinner 
  3. Why you eat - Eat to furl your body! Don't eat when you're bored, stressed, or lonely. 

Tricks and tips of successful dieters: (this is what has worked for people who have successfully lost weight and kept the weight off)
  • Get enough sleep 
  • Weight yourself once a week 
  • Eat breakfast 
  • Low fat eating plan, 25% or less fat per day 
  • Eat consistently, eat the same during the week and weekend 
  • Exercise regularly, about one hour per day 

Last health tips for losing weight:
  • Manage your favorite foods, don't deny them. You won't feel deprived that way, just make sure to control your portions! 
  • Eat mindfully not mindlessly! Find out more about this in my previous post here
  • Eat closer to the earth. Choose whole foods: fruits, vegetables, whole grains, beans, fish, and high fiber foods. 
hope this helps! 


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