Showing posts with label vitamins. Show all posts
Showing posts with label vitamins. Show all posts

Nov 25, 2019

How to Squash those Holiday Cravings


Butternut Squash Healthy meals are easy

eat healthy vegetables

Filling up on veggies is a top rule for anyone wanting to eat healthier, yet that doesn't have to sound boring. Check your favorite produce store for winter squashes, including the amusing shaped butternut squash. Like its cousin the sweet potato, it's often overlooked as a starch, yet the orange interior reflects it is rich in beta carotene, which converts to vitamin A in your body.

One cup of Butternut Squash (cubed and cooked) yields 127% of the US RDA for Vitamin A, with 80 calories, 4g sugar, 21g of carbs. Far more favorable than mashed potatoes with (or without) gravy! Factor in the 7g of fiber and you're on your way to RDA daily mark of 25-30g fiber per day.

Beta carotene, as one of the team members of antioxidants, on its own offers many nutritional benefits. Butternut Squash also has ample potassium (more than the benchmark banana) plus 30% of your daily RDA of Calcium. Other minerals at hand include Iron and Niacin, along with Vitamin E.

Winter Wondering

Other winter squashes you can try - (measuring nutrients to the one cubed cooked cup)

  • Acorn Squash has more fiber and potassium, though less vitamin A than Butternut. 9 grams fiber per cubed cooked cup, potassium (896 mg).
  • Pumpkin Squash has both alpha and beta carotene. Alpha carotene also converts vitamin A in the body; Pumpkin Squash has twice as much of alpha than Butternut.
  • Spaghetti Squash is yellow and can even be used as an alternative to spaghetti. Lower in calories and carbohydrates than the other squashes mentioned here, but also lower in fiber. As a pasta substitute though, you'll consumer only 42 healhty veggie calories not pasta carb 200 calories.
Feeling Preppy

Summing it up with preparation, all of these can simply be sliced and roasted, with familiar spices like cinnamon and nutmeg, or clove or allspice. For easier prep you can often buy these pre-cut in stores, though caution on canned variants due to added sugars. You can even puree squashes to make satisfying soups and sauces too. Some folks even suggest smoothies, accompaniments such as apple, nut butter and soy or almond milk.

Hungry for More

Learn more healthy dieting and meal structures from Dr Oksana Aron at WeightLossNYC.com

Sources: Consumer Reports, Pexels

Jan 17, 2013

Keep an eye out for Antioxidants

The Eyes have it

nutrition for yours eyes

Eating more fruits and vegetables can help protect against disease and improve your overall health. Not all foods contain significant amounts of nutrients you need. Nutritional balance of essential nutrients benefits many systems including these vitamins and minerals found to be most helpful for your eyes:

Antioxidant Types Foods Rich in Antioxidants
Lutein & Zeaxanthin Eggs, kale, spinach, turnip greens, collard greens,romaine lettuce, broccoli, zucchini, corn, garden peas, Brussels sprouts.
Vitamin C (ascorbic acid) Red berries, kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and orange.
Vitamin E Vegetable oils, nuts, green leafy vegetables, sweet potatoes, avocados, wheat germ, and whole grains.
Vitamin A & Beta Carotene Carrots, sweet potatoes, squash, eggs, green leafy vegetables.
Essential Fatty Acids Salmon, sardines, flax seeds, soybeans, walnuts.
Zinc Red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, fortified breakfast cereals.

Omega Fatty Acids: DHA and EPA

Dr.  recommends Omega complex for its well known health benefits. Listed below are some popular cooked fish selections to consider (highest to lowest available omegas). Non-fish folk can supplement DHA with commercial supplements made from microalgae.

Omega Source Portion Yield
Salmon 3 oz 1800mg
Tuna 3 oz 1300mg
Mackerel 3 oz 1000mg
Anchovy 2 oz (1 can in oil) 900mg
Trout 3 oz 800mg
Halibut 3 oz 400mg
Scallops 100g 350mg
Snapper 3 oz 1800mg
Salmon 3 oz 300mg

Medical Weight Loss and Nutritional Health

Maintaining nutritional health is an essential part of a safe and effective weight loss program. For more information, read about +Dr Aron Medical Weight Loss Center at WeightLossNYC.com or call 718-491-5525

Abbreviations:

  • DHA: Docosahexaenoic Acid
  • EPA: Eicosapentaenoic Acid

Sources:

  • New York State Department of Health [health.ny.gov]
  • American Optometric Association [aoa.org]

Mar 15, 2012

What You Should Know About 'Vitamin' Drinks


Vitamins + Sugar = ?

Adding vitamins to popular sugary drinks, from Vitamin Water to Coca-Cola is all the rage right now.

These drinks may even have a healthy-sounding name, but don't be fooled by the slick packaging. These drinks still aren't good for you or your weight. If you look closely at the nutrition facts, you'll quickly realize what you'll be getting: lots of sugar and calories that can cause weight gain.

Vitamin Water, for example, contains 13 grams of sugar per serving, 32.5 grams per bottle; and more than 100 calories per bottle, which actually contains 2.5 servings.

Additionally, the added "vitamins" offer no real benefit to you:

Because the sugar found in Vitaminwater or Coke is made from a refining (or purifying) process, it contains no nutrients or vitamins beneficial to our health. It instead acts only as a source of energy -- once anything with sugar is ingested, the sugar skips digestion by passing through the stomach wall and raising blood sugar levels. Since your body is programmed to keep its blood sugar at a certain level, the pancreas secretes insulin to balance everything out.

If you aren't exercising these calories off, you will gain weight from drinks with added sugars and calories.

The best choice for quenching your thirst still remains: pure, unadulterated water. Your body needs it to function, it can also facilitate weight loss and it contains no harmful additives. Getting the right nutrients in your body means eating a healthy diet full of delicious natural foods. A multivitamin should only be a supplement to your already healthy diet.

Lose weight the safe and sane way, and call us at 718-491-5525 for your first appointment at WeightLossNYC.

Source: HowStuffWorks.com

Jan 25, 2011

How can I lose weight fast?

Weight Loss NYC Diet Tipsweight loss nyc logo

Nothing is more important than your own resolve to achieve lasting weight loss success. Working with Dr. Aron and Weight Loss NYC staff provides you with the steady structure and guidance to define and develop your customized diet plan and your means to remain nutritionally strong in the process.

Fat Burner Burnout

Weight loss is achieved via the normal pathways your body uses to accomplish it. There is no secret formula or magic pill out there to "burn fat" — the only "fat burner" is … your own body!

Dr. Aron's Weight Loss NYC Diet Plan

Our medical weight loss program is the medically prescribed, FDA-approved weight loss program, with real medical science behind the results. Many people are not yet aware of the reality of bariatric medicine as the fundamental means for achieving non-surgical weight loss results. In fact, most surgeons recommend following a medically supervised weight loss program prior to surgery.

Proven Results. Guaranteed Weight Loss

lose weight safely

Call Weight Loss NYC at 718-491-5525 today

Jul 10, 2010

5 Cool Summer Snacks


Eating healthy has a learning curve, and finding the right snacks to munch on throughout the day can be a challenge. Don't reach for those pre-packaged goodies -- even if they claim to not have many calories. Instead, snack on something that comes from Mother Nature. Not only are fruits and vegetables satisfying and low in calories, they are more budget-friendly, too.

Watermelon
Why it's good It quenches your thirst on a hot day and also reduces inflammation that causes disease while neutralizing free radicals with antioxidants.
Try it as a homemade juice or frozen popsicle (no sugar required!)

Avocado
Why it's good It's rich in vitamins K and B6, oleic acid, fiber and has more potassium than a banana. It's also high in healthy monounsaturated fat and protects against some cancers.
Try it on a burger or make your own guacamole

Cucumber
Why it's good A great source of vitamin C, potassium and magnesium, it can reduce inflammation, keep your skin radiant, lower blood pressure and even keep you cool during a heat wave.
Try it dipped in hummus, on a sandwich or in a salad

Carrots
Why it's good Their antioxidant compounds prevent cancer and cardiovascular disease -- and of course, help your vision.
Try it plain when you crave something crunchy or toss some into your juicer with fruit.

Celery
Why it's good Its vitamin C content helps boost the immune system and it also can reduce blood pressure.
Try it with peanut butter or in a low-fat chicken salad

Source: WHFoods.com

Jun 26, 2010

Live a Healthy, Happy Life

Lose Weight for a Lifetime of Life!

joyful health and fitness

Having a thinner body is possible. Just follow these steps below if you want to ditch those extra pounds. These ideas aren't short-term quick fixes — they're lifestyle changes that will leave you healthier and happier for years to come.

Eat healthy

This one's obvious, but be sure that you are eating whole, real foods — not processed junk. Get those whole grains, lean meats, fruits, vegetables, fiber, vitamins and minerals in your diet to maintain a lean physique and avoid serious health problems.

Go ahead and snack

Believe it or not, frequent snacking throughout the day helps you stay thin by increasing your metabolism. Eat healthy snacks such as fruits, vegetables and low-calorie or low-carb snacks between meals to curb your hunger — and prevent eating too many calories at meal time (or any other time).

Be active

You can't lose weight by cutting calories alone. You will also need to do vigorous exercise a few times a week and physical activity every day. Exercise keeps weight down, metabolism high and your heart happy.

Rest up!

Get enough sleep each night to stay healthy. For adults, this means 7-8 hours. Not getting enough rest on the other hand can impair your memory, raise blood pressure and even cause weight gain.

Relieve stress

Manage your stress by engaging in relaxing activities. Why? Lower stress levels can help regulate insulin and keep your immune system in top condition.

Read More Weight Loss Tips & Start Losing Weight Today

Jun 14, 2010

Healthy Weight Loss?

Supplement Your Weight Loss Wisely

People still sell snake oil. They just put pictures of leaves on the bottle now. — Cracked magazine
weight loss supplements

Don't Believe the Hype

Many foods that consumers gobble up, thinking they’re healthy, are actually sugar and fat packaged to look like they are nutritious.

Granola Bars

Prime example: granola bars which may have as much fat, ounce per ounce, as a Snickers® candy bar.

Protein shakes

Protein shakes meant for bodybuilders doing heavy lifting not for folks sitting in front of computers all day. In addition to the protein, they can contain LOTS of sugar and fat too.

Protein Bars

Protein bars also fall into this category. They should replace meals, not supplement them, for more sedentary people.

Vitamin Waters

Water is the best drink for you, right? Not when 32 grams of sugar are also crammed into the bottle. Even a full size Snickers® candy bar has less sugar — 30 grams of sugar! Stick with the plain stuff to hydrate your way through a healthy summer.

Your best defense: Read the nutritional labels

They’ll tell you calorie, fat, sugar and protein content. They’ll also indicate where there are enough vitamins to count towards your daily requirements. Knowledge is power!

Get Smart

Work with WeightLossNYC to build the best weight loss plan for you. Call today for your first appointment & Start Losing Weight — Today!

Sep 7, 2009

Got Vitamin D?

vitamin DVitamin D has always been an important part of our daily diet, and now it's been linked to successful weight loss.

Vitamin D deficiency has commonly been associated with obesity, but the question remains whether it causes obesity, or if obesity causes the deficiency.

In a new study presented at The Endocrine Society's 91st Annual Meeting in Washington, D.C., researchers shared their findings based on an 11-week study that measured circulating blood levels of vitamin D in 38 overweight men and women before and after they followed a diet plan of 750 calories a day fewer than their estimated total needs. The goal was to find out whether baseline vitamin D levels before going on a calorie-restricted diet would affect weight loss.

The findings included the following:
  • Subjects had insufficient vitamin D levels on average.
  • Higher baseline vitamin D levels predicted greater loss of abdominal fat.
...baseline, or pre-diet, vitamin D levels predicted weight loss in a linear relationship. For every increase of 1 ng/mL in level of 25-hydroxycholecalciferol—the precursor form of vitamin D and a commonly used indicator of vitamin D status—subjects ended up losing almost a half pound (0.196 kg) more on their calorie-restricted diet. For each 1-ng/mL increase in the active or "hormonal" form of vitamin D (1,25-dihydroxycholecalciferol), subjects lost nearly one-quarter pound (0.107 kg) more.

Although further research on vitamin D's active role in weight loss is needed, it is still recommended as a necessary part of a healthy diet. —ScienceDaily