The Right Foods to Eat (& Drink) Archives

Top Back-to-School Health Tips for a Healthy School Year

The Right Foods to Eat (& Drink) / MDnutritionhub

As summer fades and the school year approaches, it’s important to ensure that both students and parents are prepared for a healthy and successful academic year. I remember dreading the start of school because typically one child would come home with some type of illness, which led to the other two kids getting sick too. Here are some Back-to-School Health Tips for a healthy school year to help boost immunity and maintain energy levels so everyone can start off on the right foot. 1. Prioritize Balanced Nutrition A well-rounded diet is crucial for maintaining energy levels and overall health. Focus on incorporating a variety of foods into your meals, including: Fruits and Vegetables: Aim for a colorful plate with a mix of fruits and vegetables. They are packed with essential vitamins and minerals. Whole Grains: Opt for whole-grain options like brown rice, oatmeal, and whole-wheat bread to maintain energy. Lean Proteins: Include sources like chicken, fish, beans, and nuts to support muscle growth and repair. Plan Ahead: I like to plan meals on the weekend so that I know what we are having during the week (especially helpful for those who have busy schedules with kids). 2. Start the Day with a Healthy Breakfast Breakfast is the most important meal of the day, especially for students who need to stay focused and energized. Choose options that combine protein, fiber, and healthy fats, such as: Greek yogurt with fruit and a sprinkle of nuts Whole-grain toast with avocado and a poached egg Smoothies made with spinach, banana, and almond milk (I use the Juice Plus Complete Shake which is very versatile and comes in vanilla and chocolate). Send me a message to try a sample. 3. Stay Hydrated Proper hydration is key to maintaining cognitive function and physical performance. Encourage kids to drink water throughout the day. Limit sugary drinks and consider adding: Infused Water: Add slices of lemon, cucumber, or berries for a flavorful boost. Herbal Teas: Opt for caffeine-free options like chamomile or peppermint. 4. Pack Nutritious Lunches When preparing school lunches, aim for a balance of macronutrients: Lean Proteins: Chicken slices or low-fat cheese sticks Complex Carbs: Quinoa, whole-grain wraps, or whole-grain bread Fresh Produce: Carrot sticks, apple slices, or a side salad – kids also enjoy growing their vegetables and will usually eat what they grow. Some schools have added Tower Gardens allowing kids to grow food in the classroom and they will usually eat what they grow. Using a variety of colorful vegetables can make lunch more appealing and nutritious. 5. Healthy Snack Choices Healthy snacks can prevent overeating at meal times and maintain energy levels. Keep these snacks handy: Nuts and Seeds: Almonds, sunflower seeds, and pumpkin seeds Fruit: Fresh fruit or dried fruit like raisins and apricots Vegetable Sticks: Pair with hummus or a yogurt dip 6. Limit Processed Foods and Sugars Excessive sugar and processed foods can lead to energy crashes and affect concentration. Reduce the intake of: Sugary Cereals: Opt for unsweetened or low-sugar alternatives. Packaged Snacks: Choose whole foods over chips or cookies. Soda and Sweetened Drinks: Replace with water, milk, or 100% fruit juice 7. Choose Supplements Wisely & Try Some Free Products Kids don’t always get all the nutrients they need so may need supplements to fill the gaps. Multivitamins can do more harm than good sometimes. Instead of a synthetic multivitamin, choose a whole food nutritional supplement like the one I recommend (Juice Plus made from whole fruits and vegetables from a farm…you could say FARMacy rather than PHARMacy). These products are amazing and have made such a difference in our lives. At a visit to the pediatrician after starting my kids on Juice Plus, the doctor was surprised to say that my daughter hadn’t had any sick visits within the year, (which was unusual). With their Healthy Starts program a child can get the product FREE from their 4th birthday until they are 26 years old (with a paying adult supply) – buy one get one free is always good! Click here for a free Back to School Planning Guide which includes a lunchbox planner, delicious snack guide, and the Start Strong Challenge We hope these back-to-school health tips can help your kids have a healthy and successful school year!

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Top 10 Superfoods: Dietitian-Recommended Picks

Introduction: What are the top 10 Superfoods according to dietitian recommendations and what is a superfood? Below are the top 10 Superfoods that dietitians recommend, but what are superfoods? Superfoods are nutrient-dense foods that are essential for promoting longevity by providing a wealth of vitamins, minerals, antioxidants, and other beneficial compounds. These foods not only support overall health, but also contribute to vitality, energy, and a longer, healthier life. According to an article in Today’s Dietitian over 500 dietitians were surveyed on the Top 10 Superfoods: Dietitian-Recommended Picks and these are their and my recommendations. 1. Fermented Foods Fermented foods like yogurt, kimchi, and kombucha are rich in probiotics that support gut health, immune function, and overall well-being. A healthy gut is linked to longevity and improved resilience against age-related diseases. Watch for an upcoming blog on how to make your own kombucha! 2. Blueberries Blueberries contain antioxidants that help combat oxidative stress and inflammation, contributing to brain health, heart health, and longevity. 3. Seeds (Chia, Flax, Hemp) Seeds like chia, flax, and hemp are excellent sources of omega-3 fatty acids, fiber, and protein. They support heart health, and brain function, and provide sustained energy, essential for maintaining a vibrant life. 4. Avocado Avocados are rich in monounsaturated fats, vitamins (including B vitamins, C, E, and K), minerals (such as potassium and magnesium), and fiber. They support heart health, skin health, and overall longevity. 5. Nuts (Almonds, Walnuts) Nuts are packed with healthy fats, fiber, vitamins, and minerals. They support heart health, and cognitive function, and provide sustained energy, promoting longevity. 6. Green Tea Green tea is rich in antioxidants, which help protect cells from damage and support heart health and brain function. 7. Pulses (Beans, Lentils, Chickpeas) Pulses are edible seeds of legumes including beans, lentils, chickpeas, and peas. These seeds are rich in protein, fiber, vitamins, and minerals. Pulses are excellent sources of plant-based protein, fiber, vitamins, and minerals. They support digestive health and weight management and provide sustained energy. 8. Mushrooms Mushrooms are rich in antioxidants, vitamins (such as D), and minerals (including selenium), which support immune function and brain health. 9. Ancient Grains Ancient grains like quinoa, farro, and barley are rich in fiber, vitamins, and minerals. They provide sustained energy and support digestive health. 10. Salmon Salmon is rich in omega-3 fatty acids, supporting heart health, brain function, and joint health. It also provides high-quality protein, vitamins (including D), and minerals (such as selenium), important for overall longevity. For more on omega-3 fatty acids refer to my blog. Conclusion Incorporating these Top 10 Superfoods: Dietitian-Recommended Picks into your diet can significantly enhance your health and longevity. These nutrient-dense foods provide essential nutrients that support cellular health, combat oxidative stress, and promote overall well-being. Start integrating these superfoods into your daily meals to support a longer, healthier life. My Recommendation I like to incorporate superfoods into my diet throughout the day. I enjoy having yogurt with blueberries (and other fruits), walnuts, and chia or flax seeds for a snack. My morning Complete protein shake is delicious and I sometimes add chia seeds. You can even add avocado to make it extra creamy. The Complete Shake alone contains superfoods like quinoa and amaranth. Green tea can act as a liquid for smoothies to replace high-calorie juices or even water. Dinner can include grilled salmon, quinoa with mushrooms, and black beans. To ensure I get more superfoods in my diet I consume the Juice Plus trio of fruits, vegetables, and berries along with their amazing omega supplement daily.

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The Essential Guide to Omegas: Benefits of Omega-3, 5, 6, 7, 9

LONGEVITY, Supplements, The Right Foods to Eat (& Drink) / MDnutritionhub

The Essential Guide to Omegas: Benefits of Omegas – 3,5,6,7 and 9 What are the benefits of Omegas 3, 5, 6, 7 and 9? Omega fatty acids provide essential nutrients that support heart health, brain function, and help reduce inflammation in the body, promoting overall well-being. In today’s blog, we will explore the benefits of omega fatty acids—essential nutrients crucial for your health. Omega-3 fatty acids are “healthy fats” that may support your heart health. One key benefit is helping to lower your triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds. See my recent post on omega-3s by clicking here. Understanding Omegas Omega-3 These are considered “healthy fats” because they may support your heart health including lowering triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood or algae) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds. They also help to support brain function and to reduce inflammation. Omega-5: Found in pomegranate seed oil and coconut oil and helps support skin health, may aid in reducing inflammation. Omega-6: Important for brain function and hormone production, found in sunflower, safflower, soy, sesame and corn oils. Omega-7: Supports skin health, digestive health and may affect metabolism, found in sea buckthorn oil. Omega-9: Supports heart health, reduces inflammation. Found in olive oil, safflower oil, sunflower oil, canola oil, almond butter, avocados, and nuts like almonds and macadamia nuts Benefits of Omega Heart Health: Omega-3, 6, and 9 fatty acids support cardiovascular function. Brain Function: Omega-3 and 6 help maintain cognitive abilities and mood. Skin Health: Omega-5 and 7 contribute to skin hydration and elasticity. Inflammation: Omega-3, 5, 7, and 9 help reduce inflammation in the body. Digestion: Omega 7. Incorporating Omegas into Your Diet Fish and Plant Sources: Include fish like salmon and trout, and plant-based sources like flaxseeds, chia seeds, and walnuts in your diet. These can easily be added to smoothies and salads for an omega boost. Supplements: Consider omega supplements like fish oil or algae-based supplements to ensure adequate intake. Conclusion Omegas are essential for overall health, supporting everything from heart and brain function to skin health and inflammation reduction. By incorporating omega-rich foods and supplements into your daily routine, you can enhance your well-being and promote a healthier lifestyle which will help with longevity. Melissa (Your Dietitian’s) Personal Recommendations The plant based omega I take every day is vegan and contains a complex blend of omegas 3, 5, 6, 7 and 9, is certified to be safe and meets high quality standards. The omega-3s it contains do not come from fish, but rather the algae they eat, which makes them well tolerated. For more information or to try the one I use click here For more information on the benefits of the various omegas and the omega index, check out my blog entitled “Plant-Based Omega-3 Supplements: Benefits & Why They Are Better Than Fish Oil”

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Plant-Based Omega-3 Supplements: Benefits and Why They Are Better Than Fish Oil Supplements

2 Comments / LONGEVITY, Supplements, The Right Foods to Eat (& Drink) / MDnutritionhub

Plant-Based Omega-3 Supplements: Benefits & Why They Are Better Than Fish Oil Explore the advantages of plant-based omega-3 supplements as a healthier alternative to fish oil. Discover how these supplements benefit your health and contribute to sustainability. Introduction: Many people take omega-3 supplements because they provide nutrients that are important for heart health, brain function, and reducing inflammation in the body. These supplements can also help babies develop their thinking skills, improve eye health, and may even help with conditions like arthritis and depression. Getting enough omega-3s in your diet is good for your overall health and helps keep your immune system strong to help with longevity. Omega-3 supplements come from fish that get these nutrients from eating algae. An alternative to eating fish or taking fish oil supplements is going straight to the source and choosing plant based omega-3 supplements made from algae. Plant based omega-3 supplements have benefits and are better than fish oil. They are better for the environment and safer than getting omegas from fish because they don’t have harmful chemicals. It’s important to understand where omega-3s come from and make smart choices for your health in the long run. The Problem with Getting Omega-3s from Fish Oil Toxic Contaminants: Fish can contain mercury, PCBs, and dioxins, which accumulate in the body and pose health risks. Environmental Impact: Overfishing and unsustainable practices harm marine ecosystems and threaten fish populations. Ethical Concerns: Many individuals avoid fish products due to ethical reasons or dietary preferences. The Benefits of Plant-Based Omega-3s Derived from Plants: Plant-based omega-3 supplements provide a sustainable and vegan-friendly alternative to fish oil. No Contaminants: Plant-based omega-3s are free from harmful pollutants found in fish, ensuring safety for long-term use. Rich in ALA and DHA: Plant-based sources naturally contain ALA (alpha-linolenic acid) and some also include DHA (docosahexaenoic acid), essential for brain health, heart health, and overall well-being. Less or No Indigestion: Plant-based omega-3s won’t cause the indigestion and unpleasant burping associated with fish oil supplements. Why Choose Plant-Based Omega Supplements Purity and Potency: Plant-based omega-3 supplements are purer without contaminants, supporting cardiovascular health, cognitive function, and reducing inflammation. Sustainability: Plant-based sources have minimal impact on marine ecosystems and contribute to conservation efforts. Incorporating Omega-3s into Your Diet Daily Supplement: Incorporate plant-based omega supplements into your daily routine for optimal intake. Nutrient-Rich Diet: Enhance your meals with plant-based sources of omegas such as omega 5, 6, 7 & 9 with flax, sunflower and chia seeds, olive oil, pomegranate seed oil, avocados, nuts (such as almonds, walnuts, macadamia and peanuts),and leafy greens Consult Your Doctor: Before starting any new supplement regimen, consult your healthcare provider for personalized advice as omegas can provide blood thinning effects. Conclusion Opt for plant-based omega-3 supplements for a safer, sustainable, and ethical choice compared to fish-derived omegas. Support your health with essential fatty acids without the risks associated with excess fish consumption. Embrace plant-based omega-3s for a healthier you and a healthier planet. How do you know if you are getting enough Omega-3s? The Omega 3 index can tell us whether we have adequate omegas in our tissues and organs to have a protective effect. A score of over 8% is considered protective against disease and is optimal for longevity. Learn more with this video. Your medical provider can order tests for this OR there are home kits that are available as well at Amazon Melissa (Your Dietitian’s) Personal Recommendations The plant based omega I take every day is vegan, contains a complex blend of omegas 3, 5, 6, 7 and 9, is certified to be safe and meets high quality standards. The omega-3s it contains do not come from fish, but rather the algae they eat which makes them well tolerated. For more information or to try the plant based omegas I use click here. To learn more from a doctor about omegas view this video. For more information on the benefits of the various omegas and the omega index, check out my blog here.

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Improve Your Digestive Health with Probiotics, Prebiotics, and Antioxidants

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Improve Your Digestive Health: Probiotics, Prebiotics, and Antioxidants Discover how probiotics, prebiotics, and antioxidants can help improve your digestive health and learn why they are important for digestion and longevity. Let’s also explore which foods contain these and how you can choose wisely to keep your gut in top shape. What are Probiotics and Prebiotics? Probiotics are good bacteria and yeasts that help your stomach and intestines stay healthy. Foods like yogurt, kefir, sauerkraut, kombucha and kimchi contain probiotics. On the other hand, prebiotics are special fibers that are food for the probiotics. Some foods with prebiotics are bananas, onions, garlic, asparagus and whole grains. Why Probiotics and Prebiotics Matter for Digestive Health AND Beyond Balancing Gut Bacteria: Probiotics maintain a good balance of helpful bacteria in your gut, which is crucial for digesting food and absorbing nutrients. Improving Digestion: Prebiotics support regular bowel movements and prevent constipation by helping beneficial bacteria grow. Boosting Immunity: A healthy gut supports a strong immune system, as many immune cells reside there. Nervous System: A healthy gut can positively affect mood and behavior. Hormone Secretion: Your gut influences your metabolism, blood sugars, and hunger. The Role of Antioxidants in Digestive Health Antioxidants are powerful substances in fruits, vegetables, nuts, and seeds. They protect your cells from damage caused by harmful molecules, keeping your digestive system healthy and reducing the risk of diseases. Imagine how a cut apple turns brown after a short time…this is oxidation. We have learned that if we put lemon juice on an apple after it is cut, it won’t turn brown…hence the lemon juice is an ANTI-oxidant. Include Probiotics, Prebiotics, & Antioxidants in Your Diet to Improve your Digestive Health Breakfast Boost: Start your day with yogurt topped with berries and nuts. That is a meal packed with probiotics, prebiotics, and antioxidants. Smart Snacking: Snack on fruit with almonds or hummus with raw veggies to increase your intake of prebiotics and antioxidants Additional Tip – Drink plenty of water throughout the day to aid digestion and stay hydrated. One recommendation is to drink half of your body weight in ounces each day. Should I Take a Probiotic Supplement? Probiotic supplements can be helpful to maintain a balanced gut health, supporting digestion and nutrient absorption. Prebiotic supplements may aid in regular bowel movements and overall gut health. When we take antibiotics, the bad and good bacteria in the gut can be erased and probiotics can help replenish the good guys. While probiotics are generally not known to be harmful, please be sure to speak with your medical provider before starting a probiotic. Also be sure to eat a diet rich in fiber so that the probiotics have food to feast on so they can work their best. Conclusion Taking care of your digestive health is crucial for feeling well overall and for our longevity. By adding probiotic-rich foods like yogurt, prebiotic-rich foods like bananas and whole grains, and antioxidant-rich foods like berries and leafy greens to your daily diet, you can support a healthy gut and improve digestion. Start making these simple dietary changes today for a happier, healthier digestive system in the long run. My Recommendation I do take a probiotic and the one I recommend is Physicians Choice 60 Billion Probiotic. It has 60 Billion CFUs (colony forming units) and has noticeably helped my family members with their digestive health as well. The other recommendation I have is to try Complete plant based protein shake with prebiotic fibers from Juice Plus – comes in delicious chocolate and vanilla and is very versatile to use for not only a shake, but protein balls, muffins and puddings. Contact me for a Complete recipe book.

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Raw Local Honey – Embracing Nature’s Sweetness

LONGEVITY, The Right Foods to Eat (& Drink) / MDnutritionhub

In a world where sugar. and high fructose corn syrups rule, a special hero comes from the hives: raw local honey. This sweet liquid, made by busy bees and the plants around us, isn’t just delicious but also really good for us. By learning more about this sweet gift from nature, we can embrace all that it has to offer. (As a side note, my name, “Melissa” means honeybee in Greek (my husband Dan is Greek)) The Uniqueness of Raw Local Honey Raw local honey is more than just a sweetener; it’s like an image of the place it comes from. It’s collected from local hives, so it takes in the flavors of the flowers and plants around us. This mix of pollen, nectar and enzymes not only gives it a special taste, but also makes it good for us. My husband started keeping bees a few years ago, and it’s become more than just a hobby—it’s a welcome gift we can share with our community as well. The Essence of Raw Local Honey Raw local honey is more than just a sweetener; it’s a snapshot of the local environment. Collected from nearby hives, it captures the essence of the region’s flowers and plants. This unique blend of pollen, nectar, and enzymes not only gives it a distinct flavor but also imparts various health benefits. The Many Health Benefits to Raw Honey The health benefits of raw local honey are as diverse as the flowers from which it’s collected. Here are just a few reasons why it’s hailed as a superfood: 1. Allergy Alleviation: Consuming raw local honey may help alleviate seasonal allergies. The pollen it contains acts as a natural vaccine, helping your body build immunity to local allergens. 2. Antioxidant Powerhouse: Rich in antioxidants, raw local honey can help neutralize harmful free radicals (tiny troublemakers that damage cells and cause disease), reducing the risk of chronic diseases and promoting overall well-being. 3. Wound Healing: Historically, honey has been used to treat wounds due to its antimicrobial properties. Applied topically, it can help promote healing and prevent infection. 4. Digestive Aid: Raw local honey contains enzymes that aid digestion, making it a soothing remedy for digestive issues like indigestion and gastritis. Supporting Local Beekeepers Choosing raw local honey isn’t just beneficial for your health; it’s also a way to support local beekeepers and promote environmental sustainability. By purchasing honey from nearby apiaries, you’re investing in the preservation of local ecosystems and sometimes the livelihoods of beekeepers who play a crucial role in pollination. How to Incorporate Raw Local Honey into Your Routine Embracing the raw local honey revolution is easy. Here are some simple ways to incorporate this liquid gold into your daily routine: Sweeten Your Tea or Coffee: Replace processed sugars with a spoonful of raw local honey for a healthier, more flavorful alternative. Drizzle over Breakfast: From oatmeal to yogurt, a drizzle of raw local honey adds a natural sweetness and a burst of nutrients to your morning meal. DIY Face Mask: Combine raw local honey with ingredients like yogurt and turmeric for a nourishing face mask that will leave your skin glowing. Baking Substitute: Use raw local honey as a substitute for sugar in your favorite recipes for a healthier twist on baked goods. The Bottom Line Raw local honey is more than just a condiment; it’s a symbol of our connection to nature and a testament to the wonders of the humble honeybee. By incorporating this natural sweetener into our lives, we not only reap its myriad health benefits, but also support local beekeepers and the ecosystems they protect. So, the next time you reach for a sweet treat, consider reaching for raw local honey and savoring the taste of nature’s bounty. CLICK HERE to learn more from my husband Dan about bees, beekeeping and honey. Also check out the National Honey Board for even more in-depth knowledge.

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The Impact of Diet on Lifespan: What You Need to Know

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The Impact of Diet on Lifespan: What You Need to Know: Can the food we eat affect longevity? According to Dan Buettner in his book “Live to 100: Secrets of the Blue Zones,” what we eat plays a big role in staying healthy. He discovered that people who live longer often eat lots of plants. (More information on his book on my prior blog post) How Diet Affects Lifespan There are a bunch of reasons: Plants can help reduce inflammation in our bodies. This means we may get fewer chronic diseases like stroke, heart disease, cancer, obesity, arthritis, diabetes, and autoimmune diseases. Plants are good for our gut health. Plants have many different chemicals that help create healthy bacteria in our guts, which is important for staying healthy and living longer. Food is Medicine (plant food that is). In March 2024, NBC News talked about programs where doctors are actually giving “prescriptions” for fruits and veggies instead of medicine. Lisa Goldman Rosas from Stanford School of Medicine said this sends a powerful message that food is important for our health. A study from 2023 even estimated that if 6.5 million adults with diabetes and food insecurity got prescriptions for fresh produce in about 25 years, it could prevent 300,000 cases of heart disease and save nearly $40 billion in healthcare costs. How Much is Enough? Experts say we should be eating between 7 to 13 servings of fruits and veggies daily. Most people don’t eat enough fruits and veggies each day. Only 1 in 10 people get the recommended numbers on a daily basis. Even though we might have days when we don’t eat so healthy (hey, it happens to all of us…even dietitians!!), there are ways to help fill in the gaps in our nutrition. I’ve been using something called Juice Plus for about five years, and I’ve noticed more energy and overall better health. If you want to learn more, you can visit my Juice Plus website. Remember, plants are powerful!

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