Organic Cottage Cheese: An Underutilized Recipe IngredientOctober 30th, 2010 - Barbara Feiner
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Make Your Organic Breakfast a High-Priority, High-Protein MealJuly 22nd, 2010 - Barbara Feiner
Research shows that eating a healthy breakfast reduces our risk for heart attack, stroke and diabetes, while also facilitating weight loss. We also know that kids who skip their morning meal lack energy, are more irritable, become fatigued and depressed, and fail to perform well in school. Put the emphasis on protein if you want to maintain muscle mass, curb hunger, reduce abdominal fat, and slow age-related bone and muscle loss, advises Marie Spano, a registered dietitian and sports nutritionist who currently serves as vice president of the International Society of Sports Nutrition. Higher-protein diets “are associated with greater bone mass and fewer fractures when calcium intake is adequate,” she told attendees this week at the Institute of Food Technologists’ annual meeting. “In addition, replacing carbohydrates with protein can prevent obesity and obesity-relted conditions, such as type 2 diabetes.” As we grow older, the consequences of protein deficiency become more apparent. We all know seniors who have developed conditions like osteoarthritis and sarcopenia (degenerative loss of muscle mass). Eating a protein-rich diet will create a healthier population of older (and more agile) adults, which simultaneously lowers healthcare costs. Try these five high-protein, egg-based recipes for breakfast, lunch or dinner:
Americans Fail to Meet Calcium RequirementsJune 20th, 2009 - Barbara Feiner
Most adults should consume about 1,000 mg of calcium per day. Adolescents require 1,300 mg, and postmenopausal women need 1,200 mg. Unfortunately, up to 70% of us miss these dietary marks, which translates to greater risks for weak bones and osteoporosis, as well as dental problems. Calcium deficiency can also lead to nervous-system irritability and muscle spasms. Experts agree that breakfast provides one of the best opportunities to add calcium to your diet, but many people skip this meal altogether in their haste to get to work or school. “Adults who eat breakfast regularly tend to eat fewer calories, less saturated fat and cholesterol, and have better overall nutrition status than breakfast skippers,” says Andrea Garen, a registered dietitian with the Dairy Council of California. “Try to choose foods from at least two or more food groups. Protein-rich foods like milk and yogurt take longer to digest and will provide sustained energy to keep you feeling full and energized until lunchtime.” Garen offers the following healthful and convenient breakfast ideas:
If you’re a vegan, or if you’re lactose-intolerant, many other foods can help you meet your calcium quota: blackstrap molasses, sweet potato, beet greens, tomato puree, collard greens, kale, broccoli, soy milk, calcium-enriched tofu, almond milk, cod, prune juice, stewed prunes, lentils, kidney beans and split peas. From Our Organic BlogGoing Vegetarian? Make a Plan for Success |
