Tag Archive for: nutrition

Strategies to Live a Heart-Healthy Lifestyle

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By Brandon Bolton, RDN |Registered Dietitian

February is American Heart Month! A time to raise awareness and support for the fight against heart disease. Heart Month is a time when everyone can focus on their cardiovascular health. According to the American Heart Association, heart disease is the number one killer in the United States, and the leading cause of death worldwide.  There are many risk factors that can impact your chances of developing heart disease. The National Institutes of Health (NIH) states that preventing heart disease starts with knowing what your risk factors are and what you can do to lower them.  Some risk factors for heart disease include high blood pressure, high blood cholesterol, obesity, diabetes, smoking, lack of physical activity, and unhealthy eating behaviors. These risk factors can be managed or changed. Some risk factors that cannot be changed include age, sex, and family history of heart disease.

My advice:

Heart disease is often preventable when people make healthy lifestyle changes, including changes to your diet and activity level. Living a heart-healthy life involves understanding your risk factors and making positive choices to protect your heart and stay healthy. Here are some heart healthy nutrition and exercise tips:

  1. Choose heart-healthy foods and eat a diet that is balanced with whole grains, fruits and vegetables, and lean protein sources.
    • Try to have at least 50% of your grain intake come from whole grains such as 100% whole wheat bread, oatmeal, brown rice, and quinoa
    • Aim for 1-2 cups of fruit daily
    • Aim for 1-3 cups of vegetables daily
  • Choose fat-free or low-fat dairy products when having milk, cheese, or yogurt.
  • Eat protein rich foods
  • Lean meats such as 95% lean ground beef or pork tenderloin, skinless chicken or turkey (limit red meats to one time per week)
    • Fish such as salmon and tuna (try to eat fish as least once per week)
    • Eggs
    • Nuts, seeds, tofu, tempeh, edamame
    • Legumes such as beans, lentils, and chickpeas
  • Incorporate foods that are high in monounsaturated and polyunsaturated fats:
    • Olive oil or avocado oil
    • Fish and seafood
    • Nuts and seeds
    • Nut and seed butters
    • Avocados
  • Aim for 30 minutes of moderate physical activity 5 days per week!
    • There are many different types of helpful exercise, but here are the three types that can be most effective for heart health:
  • Aerobic Exercise
    • Walking, running, swimming, playing your favorite sport such as basketball or tennis

2. Resistance Training

  •    Working out with weights, resistance bands, or bodyweight exercises like pushups and pullups

3. Stretching, Flexibility, and Balance

  • Look up a stretching video online, or try yoga

Foods to limit:

  • Limit high sodium foods. Adults and children over the age of 14 should eat less than 2,300 mg of sodium daily.
    • Read food labels and choose foods that are lower in sodium. Look for low sodium, reduced sodium, or no salt added on the food label.
    • Try to choose fresh, whole foods whenever possible and try to avoid processed foods such as frozen meals.
    • Avoid the saltshaker and flavor foods with herbs and spices.
  • Limit saturated fats.
    • Saturated fat is usually found in animal-based proteins such as fatty beef, pork, and chicken skin.
    • It is also found in full-fat dairy products such as whole milk.
    • Butter, lard, coconut, and palm oils also contain saturated fats (replace with olive oil)
  • Avoid trans fats.
    • Trans fats can be found in stick margarine, shortening, processed sweets, baked goods, and some fried foods.
    • Avoid foods with “partially hydrogenated oil” on the ingredient list such as cookies, pastries, baked goods, biscuits, crackers, and frozen dinners.
  • Limit foods that are high in added sugars.
    • Sugar-sweetened drinks such as soda, fruit juice, sweetened coffees, and energy drinks
    • Sweets and desserts
  • Limit Alcohol

If you have any nutrition questions or need help developing a heart healthy diet plan, please reach out to one of the dietitians here at NOAH!

How to Maximize Your Appetite

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By Maggie Hensley, RD | Registered Dietitian

Appetites, like bodies, are complicated and can be affected by a huge variety of factors. It is inevitable that fluctuations in appetite will happen due to chronic medical conditions, illness, mental health issues, and certain medications. Even when we have little to no appetite, it’s crucial to give our body the energy and nourishment it requires. For short term episodes of poor appetite, here are a few creative tips you may want to check out.

Scent – A somewhat non-conventional way to increase appetite is through the nose. Often fragrant smells can remind our bodies that we haven’t eaten in a while. Popping some popcorn, baking some cookies, or even lighting some food scented candles can help.

Liquids – When low appetite makes it hard to even think about eating anything, liquids are usually the way to go. They are easier to consume, better tolerated, and feel less like we’re forcing ourselves to eat. An added bonus is that protein shakes or fruit smoothies are usually easy to prepare and can be taken on-the-go.

Downsize your meals – Smaller, more frequent meals work in a similar fashion. If you are feeling overwhelmed by the thought of a large meal, having 4-6 quick, easy to eat snacks (granola or protein bars, trail mix, a piece of fruit) can be a more realistic goal.

Enjoy a meal with someone – If possible, eat with others. We tend to eat more when we get together with friends or family.

Consume foods you enjoy – Focusing on preferred foods is another good short-term option. Eating a favorite food can be a good safety net until appetite returns to normal and more variety can be reintroduced. This can be especially helpful during times of grief, depression, and other high stress times. Eating something is always better than not eating at all.

Incorporate higher calorie options – If concerns about unintended weight loss arise, focus on incorporating calories and protein into meals/snacks that are already consumed.  For example, cook with butter, use whole milk instead of skim, or add some unflavored protein powder to soups.

Listen to your body – Lastly, the two strategies that I recommend the most are eating consistently and reconnecting with our own hunger cues. Eating consistently helps our bodies feel safe (that we can be trusted to give it what it needs when it needs it) and keeps our metabolism stable. It is easier said than done as our hunger cues are often subtle. It is all too easy in our culture of busy schedules, social commitments, and lots of distractions to lose touch with the hints that we are hungry. This will usually lead to eating when we feel so hungry that we overeat.

If a low appetite persists for a long time, please check in with your NOAH provider. They can refer you to one of NOAH’s Registered Dietitians, the resident experts in nutrition science and who are conveniently located at all the NOAH clinics.  

Mouth Healthy Eating

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Snack Food Month – Tips for Healthier and More Satisfying Snacks

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By Mina Goodman, RD | Nutrition Educator

When thinking about snacking, what often comes to mind is chips, cookies, ice cream and more foods we consider to be “junk foods”. What we may not realize is that snacking can be a healthy way to keep blood sugar and energy levels steady between meals, prevent overeating at mealtimes, and provide more opportunities to get the right nutrients each day. Below are some tips for healthier snacking that are easy, delicious, and dietician approved.

  • Think of snacks as small meals. Use the MyPlate model to plan your snacks. At a minimum, try to include a source of protein and a source of carbohydrate, for example an apple with peanut butter or grapes with cheese. When possible, add vegetables to the snack to add fiber, water, vitamins, and minerals to your diet.
  • Make small changes to your current snacks. For example, if you like snack packs from the supermarket that include a mix of meat, cheese, nuts, crackers, or fruit, try to recreate your own healthier (and less expensive) version at home. Look for low sodium cold cuts, low fat cheese, unsalted nuts, berries, and high fiber or whole grain crackers.
  • Enjoy a variety of healthy snacks. Check out NOAH recipes or speak with a dietitian at NOAH for personalized snack ideas.

Here are some examples to get you started!

  • 2 Tbsp hummus with 1 cup cucumbers, carrots, grape tomatoes and/or celery sticks
  • 4 dates with 1/4 cup almonds
  • 2 Tbsp natural peanut butter with 2 celery stalks and raisins (ants on a log)
  • 1/4 cup salsa and 1/3 cup cooked quinoa
  • 1/2 cup low sodium cottage cheese with fresh tomato and basil
  • 6 oz Greek yogurt with
    • 1/2 Tbsp honey
    • 1/2 sliced apple or mango
  • 20 grapes dipped in Greek yogurt and frozen
  • Brown rice cake and 2 Tbsp almond, peanut, or sunflower butter
  • Turkey jerky and 1/4 cup mixed nuts
  • 1 hardboiled egg with whole wheat bread or high fiber crackers

10 Bright Ideas for Weight Loss

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By Kahti Paydar, RDN | Registered Dietician

Are you finding yourself wanting to lose weight?  Do you feel your weight loss New Year’s resolution got off to a late start?  Believe it or not, there’s still time to achieve your health goals!  Make small, gradual, and realistic changes that will build upon one another, creating a healthier future.  Start today by reviewing these strategies to help you control your weight:

1. Think “choose well” not “diet.”

Instead of trying to starve yourself, choose foods that allow you to fill up on fewer calories.  These are foods that are:

  • Minimally processed
  • High in fiber
  • Low in fat and sugar

Examples include fruits, vegetables, cooked whole grains such as barley, oatmeal, buckwheat bulgur (cracked wheat), quinoa, millet, wild rice and brown rice and legumes for protein. Always pick leaner choices such as white breast meat of poultry (without skin), pork loin, lean beef (eye of round roast and steak, sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak), legumes, and seafood.  Prepare these items with little added fat.

2. Don’t skip breakfast.

Starting the day with a high fiber, low fat breakfast will help you consume fewer calories the rest of the day.  Never skip breakfast!

3. Only eat when you are hungry.

Avoid eating to relax, cure boredom or overcome depression.  These are emotions that trigger a desire to eat. Instead, brainstorm better ways to distract, calm, comfort, and nurture yourself without turning to food.  Take a walk or call a friend.

4. Snack for better health.

  • Snack only when hungry.
  • Instead of packaged snacks, think “out of the bag” and enjoy fresh fruits and vegetables with low fat dips or fat-free, light yogurt.  Baked potatoes, sweet potatoes and oatmeal also make great snacks.

5. Limit sugar & refined starch.

  • Limit the amount of foods you eat that contain added sugars.
  • Limit refined starch foods that are made with flour and are low in fiber.  Fill up instead with high-fiber choices such as corn, potatoes, yams, lima beans, peas, dried beans, and whole grains.

 6. Use less fat when cooking.

  • Prepare foods using lower-fat cooking methods such as baking meats on a rack, broiling. Grilling, roasting or steaming instead of frying.
  • Eliminate “extra” fats.  Trim visible fats from meats.  Rinse cooked ground meat.  Remove skin from poultry.

7. Be a smart shopper.

  • Avoid shopping when tired or hungry as that’s when you’re more likely to walk away with unnecessary impulse buys.
  • Fill grocery carts 2/3 full of whole foods instead of convenience foods.  These include fat-free dairy, fruits, whole grains, vegetables, seafood, chicken, and lean cuts of meat.
  • Spend most of your time in the produce section of the store.  Buy plenty of fruits and vegetables.  Aim for 8-10 servings of fruits and vegetables each day.
  • Follow these storage tips to keep produce fresh longer.

8. Be a little adventurous.

  • Be adventurous and expand your range of healthful food choices.
  • Buy a low-fat cookbook to help you modify traditional high-fat favorites, and to introduce quick healthful dishes.

9. Take care when eating out.

  • When you eat out, choose soup and salad or smaller dishes that are low in fat.
  • Ask for sauces and dressing on the side.
  • If portions are large, take half home.

10. Try to make exercise fun.

  • Take up several aerobic activities that are enjoyable, such as an aerobics class, walking, bike riding, swimming, running, hiking, tennis, softball, etc.
  • Work out aerobically at least an hour a day, five or six days a week.
  • Include weight lifting, also known as resistance training, three to four times a week.
  • Celebrate your effort by determining the number of calories used in your workout.

Know More About Sugar

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By Brandon Bolton, Registered Dietitian Nutritionist

This week is Sugar Awareness Week. It is a time to spread awareness and prevalence of sugar and the damaging too much sugar can have our bodies. During Sugar Awareness Week, we should set a few goals to help reduce how much sugar we eat and drink – especially with added sugar. A great place to start is to understand sugar a little more. These healthy habits can carry forward for the rest of the year!

Natural sugars are found in foods such as fruit and milk. Added sugars are found in processed foods like soda, fruit juice, candy, cookies, cakes, breakfast cereals, condiments, and much more. A diet high in added sugars can cause weight gain and an increased risk of heart disease, type 2 diabetes, cancer, fatty liver disease, and much more.

The American Heart Association recommends most women consume no more than 24 grams of added sugars (6 teaspoons) daily, and men should consume no more than 36 grams of added sugar (9 teaspoons) daily. Children ages 2-18 should try to eat less than 24 grams of added sugar daily. For reference, the average person in the United States consumes around 71 grams of added sugar per day (17 teaspoons). Be sure to check your food label to get a better understanding of how much sugar is in your food.

Here are some tips on how to decrease your intake of added sugars:

  • Swap sodas, juices, sweetened teas, and energy drinks for water or unsweetened seltzers.
  • Drink your coffee black or use a zero-calorie sweetener such as Stevia.
  • Try plain yogurt and add fresh or frozen berries.
  • Consume whole fruits and vegetables instead of sugar-sweetened smoothies.
  • Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate chips.
  • Use olive oil and vinegar in place of sweet salad dressings like honey mustard.
  • Look for cereals, granolas, and granola bars with under 4 grams of sugar per serving.
  • Use natural nut butters instead of sweet spreads like Nutella.
  • Avoid alcoholic beverages that are sweetened with soda, juice, honey, sugar, or agave.
  • Shop the perimeter of the grocery store, focusing on fresh, whole ingredients.
  • Try to prepare meals at home, it can be hard to tell how much sugar is in foods when eating out.
  • Consume a diet that is rich in fruits, vegetables, and whole grains.
  • Check nutrition labels to see how much sugar is in your product.

If you have any questions regarding sugar or any other nutrition related concerns, please reach out to one of NOAH’s Registered Dietitians!

Healthy Weight Week: Healthy is More Than Your Weight

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By Mina Goodman, Registered Dietitian 

The name Healthy Weight Week can be somewhat misleading. What most people think of with “healthy weight” might be getting on the scale, setting a new weight goal, or starting a 2021 crash diet. This week is more so about finding your healthy weight which can be determined by making small and personalized diet and lifestyle changes. Although Body Mass Index (BMI) and weight changes might give us an idea of health, it is only one piece of the puzzle to a healthy life. That’s why it is important to recognize other factors that affect weight, health, and happiness.  

Instead of counting calories or restricting how much you eat, try these to help achieve to a healthy weight: 

  • Accept your body shape and size.

Each body is not the same shape and size, which may be important when setting expectations for realistic weight loss goals. It’s difficult to judge a book by its cover when it comes to health because it is assumed that people at higher weights are sicker or live shorter lives. Research has shown that people in overweight and obesity class I BMIs may have improved longevity compared with normal weight, underweight, and obesity class II or greater BMIs.  

  • Find movement you enjoy.

Exercise doesn’t have to be training for a marathon. Taking a walk with friends, family, or a good playlist is a good option. Experiment with online work out videos, swimming, biking, roller skating/blading, yoga, tai chi, gardening or other home projects, and whatever other activity you can think of. No matter your weight, physical activity is important to do on most days.  

  • Eat more fruits and vegetables.

Fruits and vegetables are full of fiber, water, vitamins, minerals, and energy for our body to use. Eating more whole and plant-based foods like fruits, vegetables, whole grains, beans, nuts, and seeds can reduce risk of chronic diseases and help to maintain or lose weight.  

  • Try to stress less.

If our bodies are in a constant state of stress, it can be difficult to maintain weight. Here at NOAH, we have behavioral health services like counseling and psychiatry to help manage stress, anxiety, and depression that may be affecting how difficult is to lose weight.  

  • Sleep quality matters.

Sleep is another factor affecting weight and health. Most adults need 7-9 hours of sleep per day and that should be quality sleep not altered by drugs or alcohol. Having a nighttime routine can help improve the quality of sleep. This can include turning off screens a few hours before bed or having a hot cup of herbal tea at the end of the night – you can make the routine your own or look online for other common routine tips and ideas.  

  • Drink enough water.

Most adults need at least half a gallon of water daily, which is 64 fl oz. Others may need up to a gallon per day. The body cannot work as well without being properly hydrated so look for ways to increase your fluid intake through herbal/sugar free teas, naturally flavored seltzers, or herb/fruit infused waters. If plain water works for you, try carrying a water bottle wherever you go, setting reminders on your watch or phone, or leaving bottles/glasses in places you usually sit or by your bed to start drinking first thing in the morning. 

Remember, being healthy isn’t necessarily about what the scale says. Many people can be healthy, or at least healthier, by making a few of these intention changes in their daily lives. If you want additional assistance, guidance, and support to living healthier, contact NOAH about our Nutrition Services.

Diet and Lifestyle Tips for Cancer Prevention

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By Mina Goodman, RDN

While there is still much research to be done on what causes cancer, there are still some easy tips for cancer prevention and healthy living.

To reduce your risk, consider these tips:

  •  Limit processed and fatty meats – these include bacon, sausage, hot dogs, and lunch meats. Try for more fish, poultry, and plant based proteins (beans, tofu, tempeh, seitan, nuts, seeds, or soy products).
  • Choose foods with more nutrients – limit added sugars, sodium, saturated fats and trans fats. Look for choices rich in vitamins and minerals instead such as fruits, vegetables, and other plant based foods.
  • Eat more plants – these include, fruits, vegetables, whole grains, beans, nuts and seeds. Aim for 5 servings of fruits and vegetables daily!
  • Increase (or maintain) your level of physical activity – try to move your body for at least 30 minutes a day, most days. This can be walking, biking, swimming, dancing, online workouts, or whatever you enjoy.
  • Avoid alcohol – if you do choose to drink, limit your intake to one serving a day for women or two servings a day for men. One serving is estimated at 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor.
  • Avoid tobacco or smoking in any form – if you need help quitting find the resources you need at NOAH
  • Drink plenty of water – drink at least eight 8 oz. glasses per day (64 oz. or 4 bottles of water or to drink half your body weight in ounces (so someone weighing 200lbs would drink 100oz daily).
  • Try a Mediterranean diet – this way of eating focuses on plant-based foods like fruits and vegetables, whole grains, legumes, and nuts. When possible choose healthy fats, such as olive oil, over butter and fish instead of red meat.

Getting started on a healthier lifestyle can be one way to focus efforts on cancer prevention and to prevent other diseases. Working with one of NOAH’s Registered Dietitian Nutritionists is a great first start. Make an appointment today!

Creating a Positive Body Image by Stephanie Olsinski, MS, RDN

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In learning about eating disorders and how they can affect everyone, it is important to care for not only those affected but for yourself to ensure that you are always taking care of your health, both mental and physical. 

NEDA created a list of 10 Steps to Positive Body Image which is shared below:

  • Appreciate all that your body can do. Every day your body carries you closer to your dreams. Celebrate all of the amazing things your body does for you like running, dancing, breathing, laughing, dreaming, etc.
  • Keep a top 10 list of things you like about yourself such as things that aren’t related to how much you weigh or what you look like. Read your list often. Add to it as you become aware of more things to like about you.
  • Remind yourself that “true beauty” is not simply skin-deep. When you feel good about yourself and who you are, you carry yourself with a sense of confidence, self-acceptance, and openness that makes you beautiful regardless of whether you physically look like a supermodel. Beauty is a state of mind, not a state of your body.
  • Look at yourself as a whole person. When you see yourself in a mirror or in your mind, choose not to focus on specific body parts. See yourself as you want others to see you; as a whole person.
  • Surround yourself with positive people. It is easier to feel good about yourself and your body when you are around others who are supportive and who recognize the importance of liking yourself just as you naturally are.
  • Shut down those voices in your head that tell you your body is not “right” or that you are a “bad” person. You can overpower those negative thoughts with positive ones. The next time you start to tear yourself down, build yourself back up with a few quick affirmations that work for you.
  • Wear clothes that are comfortable and that make you feel good about your body. Work with your body, not against it.
  • Become a critical viewer of social and media messages. Pay attention to images, slogans, or attitudes that make you feel bad about yourself or your body. Protest these messages: write a letter to the advertiser or talk back to the image or message.
  • Do something nice for yourself; something that lets your body know you appreciate it. Take a bubble bath, make time for a nap, find a peaceful place outside to relax.
  • Use the time and energy that you might have spent worrying about food, calories, and your weight to do something to help others. Sometimes reaching out to other people can help you feel better about yourself and can make a positive change in our world.

Our Care Team at NOAH are here to help you create & manage your healthy lifestyle habits. Need help setting or sticking to your goals? Call 480-882-4545 today!

What is Healthy Weight Week?

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Healthy Weight Week (January 15-21) is a week to celebrate making healthy lifestyle choices by eating nutritious foods, living actively and embracing body positivity. Diets aren’t beneficial in creating lifelong habits that lead to overall improved health. This week is about ditching diets and creating healthy habits instead. During Healthy Weight Week, hide your scale and avoid other measurements like calorie counting. Love yourself and love your body. Change your thinking this week and focus on these goals instead: 


• Set realistic health guidelines for yourself.
• Accept your weight and embrace who you are.
• Focus on positive lifestyle changes.
• Change your thoughts. Erase negative thoughts and begin positive self-talk: “I am beautiful” “I am strong.”
• Do not diet or obsess on food, weight, or calories.
• Eat Mindfully. Eat when hungry, stop when full.
• Move your body in a fun way, not because you feel like you have to.
• Relax. Take time out for yourself.


Change your thinking and follow our goals instead! At NOAH, we’ll work with you and your child to choose the best path for their overall health and wellness. Please call for an appointment at 480-882-4545.