|
Balanced Eating
Registered dietitian Theresa Stahl shares her insights on healthy eating, portion-control tips, power-packed recipes, and food reviews.
I just returned home from the American Dietetic Association's National Food and Nutrition Conference and Expo in Denver. I had the pleasure of networking with many esteemed colleagues, including Food Network star, Ellie Krieger, a fellow register
I'm celebrating the 4th of July this year at the beach! The sun is shining, the ocean waves are breaking on the sandy shore and the boardwalk food is calling my name. Fresh cut French fries, pizza, caramel popcorn.....all their delectable aromas wafting
Happy Memorial Day weekend to all! A sincere thank you to all of the heroes who protect our country, help to keep us safe and sacrifice for our freedom!
And the Memorial Day weekend signals the unofficial beginning of the picnic and outdoor gilling season
Since many people will be celebrating Easter with chocolate this weekend, how about a few fantastic chocolate facts. At a recent seminar on the health benefits of chocolate, Dr. Debra Miller, PhD, RD of the Hershey Company, laid out the latest research
March is National Nutrition Month. And no matter how old you are, making healthy food choices and being physically active will help you feel your best. The American Dietetic Association offers these tips:
Make your calories count. Think nutr
Today I had the pleasure of speaking to a group of Parish nurses at my local hospital. Parish nurses are awesome people who use their nursing expertise in their churches to bring preventive health education to members of their church congregations. It's
Eating well and exercising during the holidays may be important keys in the prevention of obesity. Researchers at the National Institutes of Health¿s (NIH) National Institute of Child Health and Human Development and the National Institute of Diabetes and
Cranberries are beautiful, filled with healthy phytochemicals and a staple of holiday season meals. Because the berries are tart, many recipes are high in sugar. I love this lower-sugar cranberry-onion relish taken from Eating Well magazine's December
It's pomegranate season! I'm always so excited when I see fresh pomegranates in my grocery store and even more excited to taste their juicy, tangy, sweet, refreshing flavor. I hope you're enjoying their great taste and reaping all of their great health be
Pumpkins make great fall decorations, but did you know they are a fabulous source of beta-carotene? Beta-carotene is an important antioxidant that may help decrease our risk for diseases such as cancer and heart disease.
To bake fresh pumpkin, choose a
During the American Dietetic Association's National Food and Nutrition Conference and Expo in Chicago last month, the USDA released its new Food Guide Pyramid for Preschoolers (2-5 years old).
By entering your child's sex
Yesterday I attended an interesting seminar about celiac disease, an auto-immune disease triggered by eating gluten-containing grains (wheat, rye, and barley) in genetically susceptible people.
Some of the symptoms of celiac disease incl
I recently returned from Chicago, where I attended the annual American Dietetic Association's Food and Nutrition Conference and Expo (FNCE). FNCE is the world's largest gathering of food and nutrition professionals. What fun!
There were about 11,000 reg
According to Reuters, a new study, published in the British Medical Journal, highlights how eating styles, and not just what or how much is eaten, can contribute to obesity. The study was completed by researchers at Osaka University in Japan and evaluate
Herbs and spices have long been loved by culinary artists around the world for the flavor and depth they add to recipes. But have you heard that herbs and spices may deliver significant health benefits as well?
The benefits stem from the fact that herbs
As the weather changes from warm to cold, consider adding tea to your shopping cart and to your daily routine as a healthy way to warm up on a cold day or night.
Health benefits to drinking tea, include:
nTea naturally contains no calories.
Tea conta
Yesterday, the U.S. Department of Health and Human Services (HHS) released new Physical Activity Guidelines for Americans. According to their press release, these guidelines are designed so people can easily fit physical activity into their daily plan an
An apple a day keeps the doctor away.Apple in the morning - doctor's warning.Roast apple at night - starves the doctor outright.Eat an apple going to bed - knock the doctor on the head.Three each day, seven days a week - ruddy apple, ruddy cheek.
This p
I recently met a group of lifelong friends for dinner at Isabella's Taverna and Tapas Bar in Frederick, MD. Since we only get together a couple times a year, it's always loads of fun, and a little loud, so the informal atmosphere of the tapas bar lent it
If you like tortilla chips, I recommend you try the "multigrain" variety from a company called FoodShouldTasteGood. I've been enjoying these chips with salsa during this tomato season.
These great tortilla chips, also la
Breakfast has long been reputed as being the most important meal of the day. Nevertheless, many Americans still skip this meal on a daily basis. Now, another study underscores the important role breakfast plays in our overall health picture.
A recent s
Talk about a really fascinating veggie! This is one to amaze the kids and adults alike.
Have you ever seen purple beans that turn green when they're cooked? I just had the pleasure of cooking and eating them for the first time last night, thanks to one
I love watermelon! Did you know there are over 200 different varieties? Lately, the Seedless variety is my favorite. How awesome to buy watermelon without seeds!
Watermelon is nutritious, too. It's a good source of vitamin C and fiber. Because of its
Do you grow tomatoes? I hope so. But if you don't, please consider planting some next season. I'm a true fresh tomato lover, but this wasn't always the case.
As a teen, I remember how my best friend, whose family grew tomatoes every summer, couldn't be
The local corn has been sweet and good. There are many ways to cook corn, including grilling in the husks, grilling without husks and wrapped in foil, boiling in or out of the husks, microwaving and steaming.
I grew up boiling shucked corn in a la
A new report by the USDA's Economic Research Service, entitled "Is Dietary Knowledge Enough? Hunger, Stress, and Other Roadblocks to Healthy Eating," reveals that the best intentions to eat a healthy diet may go by the wayside if one is stressed or h
Now's the time to get out and enjoy fresh, locally grown produce. Each week local farmers bring their finest to a farmers' market. near you. And so, even if you don't plant a garden yourself, you can still enjoy the delectable flavors of nutritious f
Now's the time to get out and enjoy the power of fresh, locally grown produce. Nothing beats the fresh flavor of tomatoes, peaches, corn, and green beans, among the many other options that await you at your local farmers' markets.
Not only are these tasty
Kohlrabi, a member of the cabbage family, looks to me like a veggie from outer space. It's small and round, kind of like a turnip, but has leaves standing out like spokes. Its name comes from the German words for cabbage and turnip. It ca
Fresh green beans have arrived at local Farmers Markets! I picked up a beautiful basket at my local market on Saturday. What a joy it is to buy fresh, locally-grown produce again! I even tried kohlrabi, but thats a veggie for a later blog post.
I'm at the beach and am greatly enjoying everything about being here!
First of all, I'm on vacation. Is that great? That's enough to make me love the beach. Secondly, I'm with my husband and two children, who are actually young adults who'll be off to
Its amazing to me how one simple behavior can have such a profound effect on overall health and weight. Im talking about the speed at which we eat. Sadly, we in America seem to be in some kind of race much of the time.
I challenge yo
Another study points to the power of how we live our daily lives and how our daily choices can have a positive effect on our health. Dr. Dean Ornish, the pioneer who proved that heart disease can be reversed through lifestyle changes, has again g
My garden is overflowing with fresh lettuce right now and I?m loving it!? I planted several different varieties this year, including a leafy mix, butter crunch and a head variety.?
I love fresh lettuce and eat it alm
?This week, McDonald?s announced that they hired Dr. Cynthia M. Goody as Director of
Nutrition.? She will oversee all aspects of menu nutrition for McDonald?s13,800 U.S. restaurants.
As a registered dietitian, I applaud McDonald?s in their decisio
My son recently graduated from high school and I suppose I'm waxing nostagiac already.? He's the second and last of my children to accomplish this milestone.?
Looking back, II'm reminded of?memories we've made as a family. Lots of them?have involved? enjo
My son recently graduated from high school and I suppose I'm waxing nostagiac already. He's the second and last of my children to accomplish this milestone.
Looking back, I'm reminded of memories we've made as a family. Lots of them have involved enjoying
Fortunately, there are healthier choices at the market. I used to eat Healthy Choice all beef hot dogs, which contain 70 calories and 2.5 grams of fat. I loved these and still recommend these, but my local store has stopped carrying them.
According to the report on Seattlepi.com, “To test the food, Scripps ordered dishes from restaurants in Phoenix, Kansas City, Mo., Tampa, Fla., Detroit, West Palm Beach, Fla., Cleveland, Baltimore and Tulsa, Okla. Items were packed in coolers and se
Eating whole grains has been linked with numerous health benefits, including reduced heart disease and diabetes risk. According to the ADA journal article, fewer than 10 percent of Americans are currently meeting the 3 whole grains per day recommend
Spring and summer berries, such as strawberries, blackberries, blueberries and raspberries may spoil quickly, so always check your fruit thoroughly after you get home. It’s best to store berries by spreadng them on a shallow plate or pan, cove
Morel season usually lasts 3-4 weeks during April and May, depending on where you live. Morels have hollow stems and cone-shaped, sponge-like tops. They have an earthy aroma and flavor. After picking, quickly rinse them in wat
There are 711 identified compounds in chocolate. Some important compounds are flavonoids, which are powerful antioxidants. Studies have shown that individuals consuming the highest amounts of flavonoids have a reduced risk of cardiovascular disease
Speakers included Debra Miller, PhD, RD and Amy Greil, PhD, RD the Hershey Company, Jeffrey Blumberg, PhD, FACN, Friedman School of Nutrition Science and Policy, USDA Human Nutrition Research Center on Aging Tufts University and Monica Bearden, RD, NutCom
Now’s the time – don’t put it off another day! Exercise for at least 30 – 60 minutes on most days of the week. You can break that time up throughout the day. Do it for your health and wellbeing and do it with others.
And the research is in: diets high in fruits and vegetables offer much protection against diseases such as cancer, heart disease and hypertension. Fruits and veggies are almost all low in fat and calories and sodium and are great sources of vitamins
When buying, choose firm spears with deep green or purplish tips that are closed and compact. Keep fresh asparagus cold to preserve its tenderness, sweetness and vitamin C content. To cook, wash stalks in cool water. Cut or break off tou
Onions may have been one of the earliest “health” foods enjoyed by Europeans as a breakfast food and salad ingredient. They rank fourth among the United State’s leading vegetable crops. Onions belong to the allium famil
According to the American Dietetic Association, hard cooked eggs should be treated like any other cooked meat, fish or poultry. They should not be left out at room temperature for more than two hours and should be promptly refrigerated below 40 degr
1 You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition. 2 You are thinking of having
Eat at least 5 or more servings of fruits and vegetables daily. One study I reviewed tracked 1500 female breast cancer survivors, starting two years after their recovery. Breast cancer recurrence was lower for survivors who ate a diet rich in
Eat at least 5 or more servings of fruits and vegetables. One study I reviewed tracked 1500 female breast cancer survivors, starting two years after their recovery. Breast cancer recurrence was lower for survivors who ate a diet rich in fruits
In a press release about NNM 2008, The ADA encourages consumers to forget about myths, folklore and magic bullets and focus instead on the best approach to a healthful lifestyle, which they say is the “Total Diet” approach. ADA spokesper
Both groups lost weight, but the really significant finding was that the group that ate whole grains lost more belly fat and decreased CRP (C-reactive protein). CRP is a marker of inflammation in the blood vessels that is linked with increased risk
Eating calories in one meal a day resulted in significant increases in total cholesterol, LDL (unhealthy) cholesterol, blood pressure and fasting blood sugar levels. From my nutrition counseling experience over the past 23 years, I’ve found people e
Green beans are low in calories and fat and high in fiber. According to the nutrition facts on the GreenLine beans, ¾ cup contains only 20 calories, no fat and 3 grams of fiber. I especially enjoy them marinated with a drizzle of olive o
Chocolate begins melting as soon as it hits your mouth, creating a luxurious feeling as it melts. It increases the levels of the brain neurotransmitter serotonin, a known mood elevator, and endorphins that have pain-relieving properties and may trig
The latest study, published this month in the journal Behavioral Neuroscience, was conducted at Purdue University. Researchers there reported that rats that were fed a diet containing the artificial sweetener saccharin gained more weight than rates
So, how about you? Did you prepare lower fat recipes? Did you control how much you ate? Or did you splurge? If you splurged and are looking for ways to burn off those 1200 extra calories, it will take approximately 4 hours of walki
Congratulations to the New York Giants! Wow – what a game! Did all that fun and excitement find you nibbling on more calories than necessary? If so, you’re not alone. According to the Calorie Control Council and the Snack Food Association, Am
This is encouraging news! After all, many people believe that healthy eating is out of their reach. Having counseled individuals and families for over 20 years, I have found that many people report that they can’t afford to eat well
Despite rising food costs, eating nutritiously is still within the reach of the American family. This is according to the latest U.S. Department of Agriculture statistics. The analysis, done by the USDA’s Center for Nutrition Policy and Promotion (CN
As reported by Reuters Health, the study conducted at the Institute of Metabolic Science at Addenbrooke’s Hospital in Cambridge, UK, studied 6,764 men and women, 40-75 years old, over an average of 3.7 years. Although everyone in the study gai
For example, if you resolved to eat better, this is a big goal without specific action steps for success. A smaller, more specific goal might be, “I will eat fruit with every meal,” or “I will eat beans every other day,” or
The new report released this month states that a 2003 study found no association between breastfeeding and peanut allergy, and no difference in peanut intake during lactation between mothers with and without children with peanut allergy. Other highl
The researchers developed a 24-question Eating and Appraisal Due to Emotions and Stress questionnaire, which was completed by 820 University faculty and staff members. The researchers found that the people who said that they eat in response to emoti
• Check nutrition and ingredient labels for sugar and its equivalents, including sucrose, high-fructose corn syrup, corn syrup, dextrose, glucose, fructose, maltose, honey and molasses.• USDA recommends limiting added sugars -- from pa
Anyway, it’s a fun experiment. I hope you enjoy this recipe. Black Bean Brownies1 regular size box brownie mix1 can black beans (15.5 ounces) Do not drain!¼ cup wheat germProcess the black beans in fo
But what are added sugars? Added sugars are sugars and syrups used as an ingredient in the processing and preparation of any foods or beverages, as well as sugars eaten separately or added to foods and drinks at the table. Added sugars come in
• Eat breakfast every day. Eat within one hour of waking up. This will help jump-start your metabolism for the day.• Eat regularly. Eat often throughout the day. Eating healthy meals and snacks at intervals of
In recent years, there’s been a sort of pomegranate mania. Rich in healthy phytonutrients, they pack a powerful punch in helping in the fight against heart disease and cancer. And they’re showing up everywhere: in juices, in teas, in
Mint Chocolate Chip Meringue Cookies• 3 large egg whites, at room temperature • 1/4 teaspoon cream of tartar • 1 cup superfine granulated sugar or granulated sugar processed for a couple minutes in a food processo
Do you ever get frustrated when you look in the refrigerator to see what you have? I do. Too often, I see numerous containers and covered bowls and I have to remember what’s in them or else open everything up to discover the hidden food.
I’ve learned that my eyes are usually bigger than my stomach and so I don’t attempt to load my plate with a little bit of everything. Instead, I take a little of I want to try most. Then, if I have room, I go back for more. I e
The yellow or orange flesh of winter squash is rich in complex carbohydrates and many are high in beta carotene, the precursor for the important antioxidant, vitamin A. Varieties include acorn, banana, buttercup, butternut, calabaza, delicate, golden nugg
This tea is also flavored with one of my very favorite fruits – the pomegranate. Pomegranates are best from September to November, but I’m still able to get them at my local store. Pomegranates add an exotic sweet-tart flavor to the tea.
Cocoa Meringues2 egg whites1 cup granulated sugar1 tsp. vinegar½ tsp. vanilla3 ½ tablespoons cocoaBeat egg whites until stiff. Add sugar gradually while beating constantly. Then add vanilla and vinegar while continuing to beat. Beat 5 m
Small fry = 225 calories vs. Large fry = 515 caloriesRegular cheeseburger = 330 vs. Quarter Pound Cheeseburger = 51512 oz. cola (child’s size) = 115 calories vs. 32 oz. (large) = 310 caloriesStarbucks tall mocha (skim, no whip)
Cranberry-Onion Relish1 large Spanish onion, peeled, quartered and sliced2 tablespoons sugar1 teaspoon olive or vegetable oil1 ½ cups cranberries¼ cup fresh orange juice1 teaspoon grated orange zest1 ½ teaspoons balsamic vinegar&frac1
• Amy Howell, PhD, of Rutgers University reviewed the role of cranberries in preventing urinary tract infections. Once believed to be due to the acidification of the urine, research has revealed that compounds in cranberries called proantho
Thankfully, they found that family dinners are still popular. This is a very good thing, considering all the benefits of eating together as a family (that’s another post for another time). Seventy-eight percent have a family dinner at
Harvest Bars¾ cup flour½ tsp. baking powder½ tsp. salt (may use less if desired)½ tsp. cinnamon½ tsp. nutmeg½ tsp. ground ginger¼ tsp. baking soda¼ cup margarine (best to use margarine made with plan
Check out what you’re eating throughout the day. A high-fat diet may be contributing to your sleep problem. Visit a registered dietitian (R.D.) for a nutrition analysis of your diet if you’re not sure.Choose a balanced eating plan including lo
1. Be as lean as possible without becoming underweight. 2. Be physically active for at least 30 minutes every day.3. Avoid sugary drinks. Limit consumption of energy-dense foods, (particularly processed foods high in added sugar, or lo
Eating cherries may boost your body’s melatonin levels to promote sleep and help minimize the effects of jet lag. In addition, melatonin may also have a role in slowing down the effects of aging. Russel J. Reiter, PhD, a nutrition researc
{mosimage}We’ve all heard the expression, “an apple a day keeps the doctor away.” There’s really a lot of truth to this as evidenced by research studies that have highlighted the numerous health benefits of apples. One medium
• Tea naturally contains no calories.• Tea contains about half of the amount of caffeine as coffee. One cup contains about 50 milligrams of caffeine.• Green and black teas are from the same plant and contain similar a
These are great goals to put at the forefront of our thinking and doing every day. Here are some tips to help you achieve these goals.Naturally as we age, our metabolism slows down, which means we need fewer calories to maintain our weight or else we
Apple Crisp Recipe6-8 apples – granny smith or green pippins are preferred
Choose small portions of your favorite beach treats. For example, if you go to your favorite ice cream shop, choose the smallest serving. Eat mindfully and savor each bite. This way you’ll be satisfied with less. Share your food and y
I think one of the reasons we’re tempted to splurge so much at the beach is because most of us non-beach dwellers only go to the beach for vacation. So, hey, it’s my vacation. Why not throw caution to the wind? But the joy of being a
The Produce Partner is an easy-to-use guide written to help you bring out the best in fresh vegetables. It’s presented in an innovative fan format and written by two registered dietitians, Amanda Archibald and Eileen Foughey. This quick reference he
One of my favorite booths was the Vita-Mix Company's, which had a food demonstration using their mixer. I tried several different fruit and vegetable juices and a fruit sorbet. All of these were made with whole fruits and vegetables. They were sweeten
Well, that was it for my garden and me, at least for that day. The chocolate mint harvesting will have to be done another time. Meanwhile, I’ve included the recipe I was planning to make and would love to hear about any of your favorite mint re
Finding healthier choices in an Italian restaurant isn’t too difficult. Limit the creamy sauces and high-fat meats such as pepperoni and sausage and you’re on your way. Mushroom ravioli was one of the specials. I had the choice of alfredo or m
West African Peanut Soup1 - 2 T. Vegetable or Peanut oil 1 C. chopped carrots2 C. chopped onions
We discovered lots of natural delights along the way as we enjoyed catching up with one another’s life stories. Not to mention that we got some great exercise in the process, too. Although the trail seemed longer than anticipated, the two-hour hike
Combine the following ingredients in a food processor: 1 cup diced kiwi (about 3), chilled 1 cup orange sherbet 1-¾ cups diced cantaloupe, chilled
Water with Lemon is the story of a woman who is 60 pounds overweight and struggling in her personal life. Through the help of her neighbors, she experiences a personal transformation – inside and out. Nutrition, health and weight-loss informati
1991 – Salsa sales surpass ketchup by $40 million.1992 – The USDA introduces the Food Pyramid to guide Americans’ food choices.1993 – The Food Network begins, reflecting America’s increased interest in food.1996 – The t
And believe me, if you don’t write it down as the day goes along, it will be tough to remember it all by day’s end. It’s not that your memory’s so bad, it’s because each day is chock-full of so many activities that we ra
So, if you have the illness, what’s the cure? Keep a food diary. Write down everything you eat and drink from the time you wake up to the time you go to bed. Include the time you eat, how much you eat, and what you are doing while you
But does Izze pass the taste test? I tried the 12-ounce bottle of blueberry (bought at a specialty food store) and the 8.4-ounce can of sparkling blackberry (bought at Target). They were both refreshing and delicious! My family liked them as well.While I
With home-grown tomatoes plentiful, now’s the time for making salsa, which means it’s also tortilla chip time. See my previous blog post, “It’s Salsa Time,” for a simple, tasty salsa recipe. I’m glad to
Involve kids in planning and packing lunches. Keep your pantry, refrigerator and freezer stocked with healthy choices and let kids choose. This works well, even with picky eaters. Create areas specifically for healthy lunch choices and allow children
Mindful eating means focusing on what you are eating and drinking. You savor each bite and fully enjoy the flavor of the foods and beverages. You chew foods slowly. You allow your mind to think about the source of the food and pause to be thankf
Salsa2 cups of tomatoes, cut into chunks (I have even used cherry tomatoes)½ cup finely chopped onion2 fresh jalapeños (more if desired)¼ cup fresh cilantro2 tablespoons fresh lime juice1 teaspoon salt½ teaspoon pepper½
Salmon Bisque 1 tablespoon vegetable oil1 cup chopped onion1 cup chopped celery4 cups pealed, chopped baking potatoes¼ cup finely chopped fresh parsley1 teaspoon ground white pepper½ teaspoon salt2 (14 ¼-ounce) cans no-salt-added
Possible causes of muscle cramping:• Inadequate intake of fluids• Low blood levels of sodium• Low blood levels of potassium• Low blood levels of calcium• Low blood levels of magnesium • Ina
I learned an important lesson – you can break habits! I had learned in class that it takes 30 days to make or break a habit, so I gave it a try. It worked for me, thankfully. While I still love ice cream, I’ve learned to eat it in mo
3 cups chopped zucchini2 medium onions, chopped1 tablespoon olive oil6 cups chicken broth (low fat and low sodium canned broth ok)1 (10-ounce) package frozen lime beans½ (10-ounce) package frozen peasSalt and pepper to tasteSauté the zucchin
Tips to increase bean intake:• Add beans to salads. Jazz up the traditional 3-bean salad by adding black beans and baby lima beans, making it a 5-bean salad. Green peas, chickpeas, and kidney beans are salad bar favorites.•
In general, almonds are nutrition powerhouses. They contain more calcium than other nuts and have the highest dietary fiber content of any nut or seed, providing about 3 grams of fiber per ounce.One ounce of Marcona almonds, about 20 nuts, contains approx
After much anticipation, I saw the movie this weekend and enjoyed most of it. For a foodie, it was fun viewing. Especially meaningful to me were two of the main messages. First, anyone can cook. Second, food leaves powerful impressions on our li
Welcome to my “Balanced Eating” blog. Let me admit right away, I haven’t always been a balanced eater. I grew up eating a typical American diet with an emphasis on Italian and Filipino foods, which are part of my heritage. I at
Sed blandit blandit diam. Suspendisse nunc. Ut sit amet ligula ut orci euismod vestibulum. Etiam iaculis euismod dui. Quisque vitae urna. Integer odio. Aliquam eu diam lacinia enim rutrum adipiscing. Proin semper neque gravida mauris. Ut interdum, elit
M E M B E R P R O F I L E
Theresa Stahl, RD, LDN
Balanced Eating for Life
Registered Dietitian and Licensed Dietitian/Nutritionist.Lifelong promoter of healthy eating.
Blog Archive
Get the MOST from QualityHealth
- Stories
- Videos
- Top Searches
- 1. Common Fibromyalgia Misdiagnoses
- 2. The Heart-Healthy Benefits of Grapes
- 3. Arthritis Drug May Protect Against Flu
- 4. Could You Have Celiac Disease?
- 5. Why Asthma Makes the Flu Dangerous
- 6. The 9 Rarest (and Deadliest) Cancers
- 7. Does Stress Make Your Allergies Worse?
- 8. Why Do Women Have Sleep Problems?
- 9. The Truth About Wrinkles
- 10. Fatness vs. Fitness
