There are a lot of products claiming to treat or prevent COVID-19. Please remember these claims are NOT backed up by science. There is no dietary supplement or food item that has been proven to treat or prevent COVID-19. On the other hand, something that has been proven to be helpful for your health and is backed up by science is eating more fruits and vegetables. Recent research provides evidence that eating 10 servings of fruits and vegetables per day is best in preventing chronic diseases and premature mortality. My advice? Keep it simple. Start small. Figure out if you are eating fruits and vegetables every day. If you aren’t, start adding a fruit to breakfast or vegetables with dinner. Use this list of 5 to get you started and as always, don’t hesitate to contact the dietitians at Yummy Body Nutrition to help you come up with a plan that makes sense for you! 1. ASPARAGUS Benefits: asparagus is packed with nutrients - fiber, potassium, folate, and antioxidants - all of which are great for disease prevention. Asparagus can be added to so many types of dishes - pastas, soups, stews, omelettes, or salads. Tips on adding asparagus to your day: Breakfast - chop up asparagus and add it to your morning omelette! Lunch - roast asparagus in the oven on a baking sheet with olive oil, grated parm, and Everything but the Bagel seasoning as a side to a sandwich or mixed into a salad. Dinner - saute cut up asparagus in a pan with seasoning to add to your pasta. Great way to spruce up your pasta with more nutrients which will have you feeling more full and satisfied! Snack - make some baked parmesan asparagus fries! All you need is asparagus, parmesan cheese, whole wheat bread crumbs, and some flour - quick, easy, and a healthy snack. 2. MANGO Benefits: mango is high in vitamin A (helpful for skin, eyes, and bone health), and a good source of vitamin C (helpful for wound healing, resistance to infection, and increases iron absorption). Tips on adding mango to your day: Breakfast - add frozen mango to a smoothie, throw some diced mango into your oatmeal, or have it on the side with whole grain toast. Lunch - make a Caribbean tuna salad with tuna fish, mayo, diced mango, and sliced avocado on whole grain toast or crackers. Dinner - saute diced mango in a pan with garlic and olive oil and add it to sauteed chicken, brussel sprouts, and rice for some additional flavor. Snack - fresh cut mango is a great snack to have mid afternoon when you are craving something sweet. Don’t like fresh? Try dried mango! Just make sure the ingredient list does not have “sugar” listed. It is sweet enough the way it is! 3. PEAS Benefits: peas are an excellent source of vitamin C, good source of vitamin A, folate, and fiber. ½ cup of peas provide 4g of fiber and 4g of protein! To help put that in perspective, most men and women are recommended to eat at least 25g of fiber per day and at least 15g of protein per meal. How to add it to your diet: Breakfast - mix peas in with your scrambled eggs and spinach to add more fiber and protein to your morning meal. Lunch - add peas to your next pasta dish - an easy, quick, and healthy way to add more vegetables. Try Banza or Explore Cuisine pastas for additional fiber and protein. Dinner - make shrimp fried rice with sauteed peas, carrots, and onions! Don’t eat fish? Sub shrimp for a protein that you do enjoy - chicken, tofu, beans, edamame, just to name a few. Snack - involve the family! Make crunchy roasted green peas in the oven. All you need is peas, garlic, and salt. If you buy frozen, allow them to thaw. Blot the peas to get as much moisture off as you can, place them in a bowl and combine with olive oil and garlic. Spread on a baking sheet with aluminum foil or parchment paper and bake in the oven for 30 minutes! 4. ORANGES Benefits: another food high in vitamin C and a good source of fiber! Store at room temperature for 1-2 days or refrigerate for 1-2 weeks. How to add it to your diet: Breakfast - add sliced oranges to your breakfast parfait - include yogurt (choose one with at least 12g of protein per serving i.e. Chobani less sugar or Siggi’s) and nuts (walnuts and almonds pair well with yogurt). Lunch - throw together a salad and top it with sliced oranges for a sweet and juicy kick! Dinner - cook this easy and quick sheet pan salmon recipe with broccoli and sliced oranges. Prep time: 5 minutes. Cook time: 25 minutes! Snack - involve the family! Make chocolate dipped oranges. What you’ll need: 2 oranges peeled and a bag of dark chocolate chips. Melt the chips in a bowl on the stove or microwave, dip the sliced and peeled oranges into the melted chocolate. Let it sit for 5 minutes then put them in the fridge for 10-15 minutes to let the chocolate harden! 5. STRAWBERRIES Benefits: loaded with vitamin C, dietary fiber, anthocyanins, and more, strawberries hold an important role in disease prevention. Research continues to reveal positive associations between strawberry consumption and heart health, cancer prevention, weight management, inflammation, and even brain health. How to add it to your diet: Breakfast - throw some cut up strawberries into yogurt, oatmeal, cereal, or a smoothie to make a more impactful and nutritious meal. Lunch - keep it simple! Add a bowl of cut up strawberries on the side with whatever you have for lunch. Strawberries pair really well with all types of foods. Dinner - make a strawberry blackberry quinoa salad! Add chicken, beans or tofu for some extra protein. Snack - strawberries make a great, sweet and juicy, afternoon snack. A perfect pick-me-up to give you a nice boost of energy mid-day. If there is a fruit or vegetable listed above that you have tried before and did not like, I would encourage you to give it another try! Our taste buds change over time and something you may not have enjoyed before could eventually become your favorite food. There is even research to suggest we can “train our brains” to like certain fruits and vegetables! Visit the Fruit and Veggies website below to give you more ideas of fruits and vegetables in season: https://fruitsandveggies.org/stories/whats-in-season-spring/ Resources: https://www.fda.gov/news-events/press-announcements/coronavirus-update-fda-and-ftc-warn-seven-companies-selling-fraudulent-products-claim-treat-or https://fruitsandveggies.org/stories/whats-in-season-spring/ https://www.calstrawberry.com/en-us/Nutrition https://www.calstrawberry.com/Portals/2/Documents/Nutrition/California%20Strawberries%20Health%20and%20Nutrition%20Research%20October%202019-%20FINAL.pdf?ver=2019-08-26-103648-220 https://fruitsandveggies.org/recipes/caribbean-tuna-salad/
Stop Restarting Each Monday.
health & happiness
with food, not with diets
This client came to us back in June and was referred by her primary care doctor. Her goal was to lose weight but to ultimately have a better relationship with food since she also struggled in the past with bulimia. Below is an actual email that our featured client sent to a friend who was looking for advice. Ok I may get more in depth than you were bargaining for with this meal plan! I’ll include links to recipes along with on each day. Skinny Taste is an awesome blog, she has TONS of recipes for free and I use her every week to help decide what I’m going to eat. If there’s anything you don’t like that I picked for the week I’d recommend going to her website to find an alternative. www.skinnytaste.com Portion Sizes I weigh everything I eat. If you’re not weighing you’re not getting an accurate look at how many calories you’re eating. Over time you get an idea of what portion sizes look like, but I think it’s good to weigh in the beginning. Tracking I track everything in the My Fitness Pal app on my phone. There are a ton of similar apps, this is just one I’ve found that I like. If I have a day that I’m a little low on my calories I’ll increase how much protein I’m allowing myself at each meal. I try to load up on lean protein and high fiber veggies the most to keep me full and pretty low cal. My goal in the app is 1450 calories a day, but I like to try to come in around 1200 every day so that if I go over a little on the weekend it balances out. Usually on what I have planned for my meals I come in around 900-1000 but that gives you room for snacks, protein shakes, creamer in your coffee, etc. Snacks I completely avoid buying junk because I can’t do in moderation. Snacks are used to manage hunger in between means if necessary. An apple with a tablespoon of peanut butter, string cheese and 2oz turkey, carrots and 2oz hummus are some of my go to’s. I like them to be around 200 calories. I typically do a banana before each workout and a protein shake after but didn’t include in the meal plan. Substitutions These are all just suggestions on what has helped me. Some substitutions I make might not be sustainable for you. I basically have a vendetta against white potatoes and rice and sub cauliflower versions for everything. If you hate cauliflower rice, that will never work for you. Find the things you don’t mind switching out for something lower cal. I hope this helps! Monday Breakfast-cottage cheese and 3 oz raspberries. I like good culture 2% cottage cheese. If I can’t get that brand I look for the lowest cal/highest protein option at the store in bulk and do 1 cup. Lunch- 1 can tuna with plain Greek yogurt (I like fage 0% the best. I’ll get a little cup of it and use maybe half of it for the tuna) 1 capful apple cider vinegar, salt and pepper to taste. If you think I’m nuts, go ahead and use a tablespoon of mayo instead. 2 slices sprouted grain bread, as many baby carrots and I feel like. Dinner- turkey meatball stroganoff (she says 5 meatballs, I normally do 3) over mashed cauliflower (1 serving, check on package and weigh) instead of pasta and 3.5oz steamed broccoli with nothing on it Tuesday Breakfast- cottage cheese and raspberries Lunch-leftover turkey meatball stroganoff Dinner- baked chicken thighs with brussels sprouts and sweet potato (I do around 3.5-4 oz chicken, and about 3 oz each of brussels sprouts and sweet potatoes) Wednesday Breakfast-cottage cheese and raspberries Lunch-leftover chicken thighs with brussels sprouts and sweet potato Dinner- 5oz salmon (I use 0 cal spray oil on the pan, salt pepper and lemon only on the fish) with 1 cup edamame “fried rice” Thursday Breakfast-cottage cheese and raspberries Lunch- leftover edamame fried rice with 4oz chicken Dinner- Lentil soup (if you can’t find red lentils, any lentil will work) Friday Breakfast- cottage cheese and raspberries Lunch- leftover lentil soup Dinner- sweet potato taco (my invention) Bake medium sweet potato and fill with taco stuff. You can use ground beef, turkey, or chicken. Cook fully and drain. I’m usually lazy and get organic low sodium taco seasoning packet, follow directions on the packet. 4oz meat, 1 oz reduced fat shredded cheddar cheese, 2 tablespoons salsa, 1 tablespoon light sour cream, hot sauce if you want. Saturday Breakfast-cottage cheese and raspberries Lunch-I always end up with too many leftovers from the week. Whatever is left that I feel like eating. Dinner- out Sunday Breakfast-cottage cheese and raspberries Lunch-leftovers again, probably a sweet potato taco Dinner-I normally come up with my plan for the next week on Sunday and get whatever I’m going to eat that night on my grocery trip.