Carol (Missy) Cohen MPH, CHHC

Archive for May, 2016

Why Supplement?

Do I need supplements?

If I eat a healthy diet, why do I need supplements?

That is an excellent question and one that I hear on a regular basis.

To answer that question, let’s first take a look at a USDA survey from 2003* that showed:

  • 37 % of Americans do not get enough vitamin C
  • 70% of Americans are deficient in vitamin E
  • 75% don’t get enough zinc
  • 40% don’t get enough iron

In addition, over 2/3rd of Americans are deficient in magnesium and many more have insufficient levels. **

Why is that?

Avoid Weight Gain When Eating Out

Healthy Restaurant Eating Guide

Even the healthiest sounding dishes at a restaurant can be loaded with sodium, refined sugars and processed foods. In addition, most restaurants are not preparing food with your health in mind but with getting the most bang for the buck. They are not using oils such as coconut or olive oil but are cooking with canola oil and other less expensive oils that not only cause inflammation that leads to various dis-ease states but also may carry contaminants of foods that you are trying to avoid either because of food allergies or food sensitivities.

The first rule of thumb to eating healthy is to prepare your food at home. With some education, this can be easy and fun!

However, there are those times when preparing your own food is just not an option. Here are some tips to help you navigate restaurant eating:

Breakfast – the Most Important Meal of the Day!

If you eat a healthy breakfast complete with protein and healthy fats, then you will set yourself up for a great day with lots of energy and the ability to focus and stay on task.

If you choose to stop at the local coffee shop and eat a high carbohydrate breakfast, well… you will either be starving by 10 a.m. with lunch still two hours away or asleep at your desk.

Why does what we eat in the morning matter?

Mint Chip Smoothie Bowl*

1/2 cup rice milk, water or other non-dairy milk

1/2 avocado (tip – leave the pit in the other half to keep it from turning brown longer

1 big handful of spinach, kale or other greens

1/2 teaspoon non-alcohol vanilla

1 drop peppermint essential oil (I recommend using doTerra essential oils)

1 tablespoon cocoa nibs

Put all of the above ingredients in a blender and blend until smooth. Pour into a bowl and top with more cocoa nibs and/or some hemp seeds.

* Modified from  the Mint Chip Smoothie Bowl in Clean Eating Magazine April 2016.