Nutrition Education

What Is the Glycemic Index?


The glycemic index, simply put, is a measure of how quickly a food causes our blood sugar levels to rise.

The measure ranks food on a scale of 0 to 100. Foods with a high glycemic index, or GI, are quickly digested and absorbed, causing a rapid rise in blood sugar. These foods that rank high on the GI scale are often — but not always — high in processed carbohydrates and sugars. …

Posted by kschwarz on Thursday November 2
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Milk Distress?

Lactose, the type of carbohydrate found in milk, is not well digested in approximately 15% of people of northern European descent, up to 80% of blacks and Latinos, and up to 100% of American Indians and Asians; causing gas, bloating, and diarrhea. Yet perhaps there’s more to not tolerating milk than lactose.

In recent years, research into the specific types of protein found in cow’s …

Posted by kschwarz on Tuesday October 10
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Plant Waters Offer Cool Alternative

Move over, infused water, there’s a new trendy beverage –– plant-based waters. Also called alternative waters, these beverages may have properties to give you an extra boost.

 We talked with Danielle Hammond-Krueger MPH, RD, LD and Connie Diekman M.Ed., RD, CSSD, LD, FADA, FAND, to dive a little deeper into what …

Posted by kschwarz on Tuesday August 22
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What's the Deal with Detox Diets?

It seems everyone is talking about "detox" or considering a "cleanse." Toxins are said to be the problem, but when was the last time anyone explained what detoxes or cleanses actually are?

How the Body Naturally Detoxifies

Detoxification is a process that the body performs around the clock utilizing important nutrients from the diet. It's the process that transforms molecules that need to be …

Posted by kschwarz on Monday May 1
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The Relationship Between Food and Mood

Turns out that the old saying “you are what you eat” is true, especially in relation to food and mood. Over the past several years, many evidence-based studies have been published detailing how some foods help improve your mood while others make it worse. Important nutrients affect brain chemistry, impacting mood, memory and cognitive function. However, if you’re eating…

Posted by kschwarz on Wednesday March 8
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5 Ways to Ease Into a Plant-Based Eating Pattern

Plant-based diets are trendy right now, and that’s a good thing. Plant-based eating patterns are linked to a lower risk of type 2 diabetes, heart disease, and other health problems. However, you don’t have to adopt a vegan diet, omitting all foods of animal origin, or even a less strict vegetarian diet in order to reap the benefits of …

Posted by kschwarz on Monday February 6
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Decoding Food Label Claims: The Lowdown on Package Promises

While browsing supermarket aisles, you may notice food packages bearing various claims. “Low-sodium” and “nonfat” are established terms, but relatively new phrases such as “not bioengineered,” “no antibiotics” and “natural” are appearing on produce, meat, egg, dairy and packaged products. These claims may seem like fluff meant to …

Posted by kschwarz on Wednesday January 11
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Crazy for Crucifers: 13 Cruciferous Vegetables Brimming with Nutrients

Kale has been the "It" vegetable for years. Now, its cousins — Brussels sprouts and cauliflower — are getting top billing on an increasing amount of restaurant menus. Members of this botanical family, referred to collectively as cruciferous vegetables, are enjoying overdue culinary cachet in the United States.

Cultivated for centuries, mainly in Asia and Europe, the Brassica…

Posted by kschwarz on Friday October 7, 2016
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Coconut Water: Is It What It's Cracked Up to Be?

If you've read about coconut water — the liquid from an immature (green) coconut — online or in the media, you'd think it was a miracle beverage that could cure you of everything from heart disease to obesity. To get the real answers, we asked two registered dietitian nutritionists for their take on this increasingly popular drink.

Myth or fact? Coconut water is an ideal post-exercise…

Posted by kschwarz on Wednesday August 24, 2016
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Inflammation and Diet

 

Inflammation is a protective process you are probably more familiar with than you think. It's the body's method of healing itself in response to an injury or exposure to a harmful substance. This is useful when, for example, skin is healing from a cut; however, inflammation is not always beneficial.

Chronic (or ongoing) inflammation occurs when the immune system attacks the body's healthy…

Posted by kschwarz on Friday April 8, 2016
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Prebiotics and Probiotics: Creating a Healthier You

March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.

You've probably heard of prebiotics and probiotics, but do you know what they are? Nutrition research has pinpointed…

Posted by kschwarz on Wednesday March 9, 2016
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10 Facts About Chocolate

1.   Chocolate has promising health benefits. Most studies to date are small, short-term, and use different types and amounts of chocolate.

2.   Chocolate gets credit for lowering blood pressure and cholesterol, improving blood flow to the brain and heart, preventing blood clots and more. It may even improve insulin resistance and lower body mass index.

3.   Chocolate is …

Posted by kschwarz on Monday February 1, 2016
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Yogurt and Sugar

By Lynn Grieger RDN, CDE, CPT, CWC

Yogurt has been around for thousands of years, at least since 6000 BC. The word yogurt is believed to come from the Turkish word “yog`urmak,” which means to thicken, coagulate, or curdle. Most yogurt today is made from cow’s milk fermented with Lactobacillus bulgaricus and Streptococcus thermophiles bacteria, the live and active cultures found …

Posted by kschwarz on Friday January 8, 2016
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Fortifying Junk Food

By Lynn Grieger, RDN, CDE, CPT, CWC

Is it possible to make junk food healthy simply by adding vitamins? Perhaps we should also ask: can pigs fly?

Junk food, by definition, is high in calories, (typically fat and/or sugar) but low in nutrients. Adding vitamins and minerals to junk food is a marketing ploy designed to entice us into purchasing more junk food, somehow fooling ourselves into …

Posted by kschwarz on Wednesday December 9, 2015
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The Growing Allure of Sprouted Grains

ARE THESE GERMINATED GEMS POISED TO TAKE THEIR PLACE IN THE LIMELIGHT?

By Marisa Moore, MBA, RDN, LD

Chances are you’ve heard about sprouted grains. Though it may sound like a new trend, sprouted grains have been around for years. Once relegated to the back corner of the community health-food store, sprouted grains are becoming a more mainstream option. If you wrote them off as just …

Posted by kschwarz on Tuesday November 3, 2015
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Memory Boosting Foods

If you're feeling forgetful, it could be due to a lack of sleep or a number of other reasons including genetics, level of physical activity, and lifestyle and environmental factors. However, there's no doubt that diet plays a major role in brain health.

The best menu for boosting memory and brain function encourages good blood flow to the brain — much like what you'd eat to nourish and …

Posted by kschwarz on Friday October 2, 2015
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The Power of Popcorn

A popular whole-grain snack explodes in popularity.

By Kathleen Zelman, MPH, RD

Say goodbye to cupcakes and hello to all-natural, whole-grain popcorn. According to the Popcorn Board, Americans consume about 51 quarts of popcorn per person each year. Beyond movie theaters, popcorn is replacing nuts as a pub snack and can be found as an ingredient in savory and sweet foods including…

Posted by kschwarz on Friday August 14, 2015
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5 Ancient Grains You Need to Try

By Caroline Kaufman, RDN

The hottest new food trend is actually pretty old. Way, way old. The same whole grains grown by ancient Egyptians, Ethiopians, Aztecs, and Incas are shaking up the 21st century as they’re now appearing in staples like Cheerios and Chobani yogurt, with many more products expected to hit the shelves in 2015.

Here are five grains from …

Posted by Mr. Tom Casey on Monday April 20, 2015
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Energy: An Inside Look

By Lynn Grieger, RDN, CDE, CPT, CWC


We’re bombarded with advertisements for foods, beverages, and supplements to improve energy levels, increase focus and attention span, and get us through a mid-afternoon slump. Understanding the difference between the hype and the truth is key for optimum energy levels and good health.

How Do We Quantify Energy?

Calories are the way we quantify energy &…

Posted by Mr. Tom Casey on Monday March 2, 2015
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How to Tame Your Sweet Tooth in 3 Steps

By Melinda Johnson, MS, RDN, Director of the Didactic Program in Dietetics and a Clinical Assistant Professor for the Nutrition Program at Arizona State University. Article reprinted from US News & World Report, Jan 22, 2015

We consume too much sugar – but there are easy ways to start cutting back today.

Ah, sugar.  Such a useful ingredient, but so easy to overdo.&…

Posted by Mr. Tom Casey on Monday February 2, 2015
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Food Trend Chronicles: Juicing

By Beth Rosen, MS, RD

It seems like everywhere you turn lately, juicers, juicing diets, and juice cleanses are all the rage. But just because they're all the rage, does that mean that juicing is good for you?

Juicing is the process of separating the juice of fruits and vegetables from their skins and fiber. When these are removed, more fruits and vegetables are needed to make enough juice …

Posted by Mr. Tom Casey on Thursday January 1, 2015
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Diet for Better Sleep

by Rachel Trevethan, MS, RD, LD

Waking up tired? Feeling fatigued and you don't know why? Dragging through the afternoon, looking for caffeine and a snack as a pick-me-up? Craving carbohydrates for a relaxing treat? For any of these complaints, it is wise to assess eating patterns since they influence energy levels gained through sleep. Influences on sleep range widely and include …

Posted by Mr. Tom Casey on Monday December 1, 2014
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Ups and Downs of the Paleo Diet

By Victoria Shanta Retelny, RD, LDN, author of The Essential Guide to Healthy Healing Foods. 

Should we eat like our cave-dwelling ancestors? Proponents of the paleo diet seem to think so. We decided to take a closer look at this popular diet in order to determine whether or not it is actually good for your health.

To eat a paleo diet, you stick to fruits, non-starchy vegetables, and …

Posted by Mr. Tom Casey on Monday November 3, 2014
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Milk substitutes: Should you sip or skip?

Adapted from Consumer Reports, August 2014

How almond, coconut, hemp, rice, and soy milks compare with dairy

The dairy aisle might seem more crowded lately. Soy milk has been around for years, but “milk” made from nuts, seeds, grains, and coconut are gaining shelf space—and capturing the interest of consumers.

Twenty-one percent of Americans report picking up more milk …

Posted by Mr. Tom Casey on Wednesday October 1, 2014
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The Lowdown on Energy Drinks

By Lynn Grieger RDN, CDE, CPT, CWC / www.communicatingfoodforhealth.com

It seems like we’ll eat or drink anything that will increase our lagging energy levels. Put the phrase “boost your energy” on a food or beverage, and we think, “Hey, I need that!”

Marketed to improve energy, promote weight loss, increase stamina, and boost athletic performance/mental …

Posted by Mr. Tom Casey on Monday September 1, 2014
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