How does fiber play in your diet?

By Leslie Goldstein, RD

Do you think you get enough fiber each day? Do you really know what fiber does for your body? Most Americans do not get enough so don’t feel as though you’re alone. The average intake of dietary fiber is 15 grams per day, while the adequate intake according to the 2010 Dietary Guidelines is 25g for women and 35g for men per day. Now, you may say “I eat a salad most nights and snack on fruit so I must get enough fiber.” Although these foods do contain small amounts of fiber (orange= 3 g and small green salad= 1 g), it is not enough to reach your goals.

Why is fiber important?

You may be wondering, what exactly does fiber do for my body? Fiber is a non-digestible carbohydrate found in plant foods. Its main role in the body is to help you to feel full, reduce constipation, reduce the risks of cardiovascular disease and cancer, stabilize your blood sugar levels and lower your cholesterol levels. The two main types of fiber are soluble and insoluble. Soluble fiber is found in beans, oats, nuts, fruits and vegetables and aids in lowering cholesterol; while insoluble fiber is found in whole grains, nuts seeds and also fruits and veggies, it helps with laxation.

How can you increase your daily intake you may ask? Try the following suggestions to add more fiber to your diet. Just make sure to increase your water intake to at least 64 oz, as you increase your fiber intake, as water helps fiber move through the body.

• Start your morning with 1 cup of oatmeal (4g) or a ½ cup of high fiber cereal such as Fiber One (14g)
• Add 1 cup of berries to your breakfast or mid-morning snack (8g)
• Add 2 tablespoons of flax seed to a smoothie or yogurt (4g)
• Snack on 1 cup raw red pepper (2g) with 3 tablespoons hummus (3g)
• Have your sandwich on 2 slices of whole wheat bread (4g)
• Have 1 cup brown rice (4g) over white (1g) at your favorite Asian restaurant
• Add 1 cup of beans (12g) or lentils (16g) to your salad at lunch

So, adding fiber doesn’t have to mean having bland and boring meals, you can still experience great Hoboken food with all the health benefits (your stomach will thank you)!

About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. www.healthystepnutrition.com 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

Technorati Tags: 2012, diet, eating, Fiber, Healthy Alternatives, Hoboken, Hoboken Health Corner, Leslie Goldstein, New Jersey, NJ, Registered Dietitian, Seasonal Health Tips

How do you deal with springtime allergies in Hoboken?

By Leslie Goldstein, RD

Don’t get me wrong, I have been loving the warmer winter weather we have been having this year in New Jersey, and I am certainly not complaining about the lack of snow and freezing temperatures! According to The Weather Channel, this winter has been the 4th warmest on record.

However, in addition to the great weather, comes an early onset of springtime allergy symptoms.

Have you noticed nasal congestion, itchy or watery eyes, sneezing, sinus pressure or dark circles?? You are not alone!

These are symptoms of allergies. According to the Asthma and Allergy Foundation of America (AAFA), hay fever (allergies) is the 5th leading chronic disease and a main cause of sick days at work.

Besides running back and forth to the doctors office, the below are some tips on how to minimize your allergy symptoms.

• Clear liquids such as soups or Jello help to decrease mucus and clear nasal congestion
• Add foods with omega 3 fatty acids to reduce inflammation, these include walnuts, salmon, flax seed
• Spicy foods may help to clear the sinuses
• Include pro-biotics to make sure your good bacteria in your stomach is healthy- find this in yogurt, mainly
• Add garlic, a natural anti-histamine, to your diet
• Include vitamin C in foods to boost your immunity. Citrus foods (oranges, grapefruit) are a high source of vitamin C.
• Avoid foods with protein similar to those in pollen (called profilins) if you have a pollen allergy. These foods include apples, kiwis, prunes, pears, carrots, amonds
• Wear sunglasses when outside
• While at home close your windows to avoid pollen from coming into your home
• And lastly, save your outdoor exercise for later in the afternoon when the pollen count is lower

About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. www.healthystepnutrition.com 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

Technorati Tags: 2012, Allergies, Allergy, diet, eating, Healthy Alternatives, Hoboken, Hoboken Health Corner, hydration, Leslie Goldstein, March, New Jersey, NJ, nutrients, Omega Fatty Acids, outdoors, Pollen, Registered Dietitian, Seasonal Health Tips, Spring Allergies, Vitamins

Note: While Hoboken411 has now officially embraced the low-carb lifestyle with great success, we understand that not everyone is ready for information they’re not used to hearing, and will continue offering info from alternative sources. Always do your research!

Healthy Heart important for a long life

By Leslie Goldstein, RD

February marks National American Heart Month by the American Heart Association (AHA). How are you reducing your risks of heart complications including heart attack, high cholesterol, high blood pressure and risk of stroke?

According to the AHA, a healthy heart consists of the following:

1. Weight management
   Are you cooking meals at home? Dining out in Hoboken’s fabulous restaurants? Make sure your salt intake stays low; the recommended intake for sodium for adults is 2300 mg per day, or 1 teaspoon of salt. For those who are 51 and older, African American or have hypertension, diabetes, or chronic kidney disease, the recommendation is lowered to 1,500 mg (this includes nearly half of the U.S. population). Make sure to avoid or limit the following on menu items– fried, au gratin, crispy, scalloped, pan-fried, sautéed or creamed. Try to order food that is steamed, broiled, baked, grilled, poached or roasted.
2. Stress management
   To relieve stress try yoga or taking a walk. Stress can elevate the blood pressure.
3. Quit smoking
   Smokers increase their risk of developing atherosclerosis (the buildup of fat in the arteries), which can lead to heart disease, heart attack and stroke.
4. Physical activity
   At least 30 minutes a day, 5 times a week is all that will help you to maintain a healthy heart, it’s that easy! Try an activity that you enjoy that you will continue to do- walking, biking, aerobic classes, spinning- your options are endless!
5. Healthy fat intake
   A moderate fat intake is important for energy, body warmth, and vitamin absorption. However, not all fats are created equal, saturated and trans fat will raise your LDL, or bad, cholesterol while monounsaturated and polyunsaturated will raise your HDL, or good cholesterol! Find monounsaturated fats in the following foods- avocado, canola oil, walnuts, and salmon.

How about eating out in Hoboken?

Do you know how healthy your favorite Hoboken restaurants are? Using Healthy Dining Finder you can search for many restaurants to determine how healthy they are www.healthydiningfinder.com. Take a look below at some other nutrition facts:

• Average hamburger with bun and condiments: 400 calories, 14 g fat, 4 g saturated fat, 500mg sodium
• Average slice of cheese pizza: 300 calories, 10 g fat, 4 g saturated fat, 600 mg sodium
• Spicy tuna roll: 230 calories, 2 g fat, 0 g saturated fat, 750 mg sodium (without soy sauce!)

About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. www.healthystepnutrition.com 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

Technorati Tags: Cholesterol, diet, eating, exercise, February 2012, food, Healthy Alternatives, Healthy Heart, Hoboken, Hoboken Health Corner, Leslie Goldstein, New Jersey, NJ, Registered Dietitian, Seasonal Health Tips, Sodium

Note: While Hoboken411 has now officially embraced the low-carb lifestyle with great success, and may not agree with each point of this contributed article – we understand that not everyone is “ready” for information they’re not used to hearing.

So we’ll continue offering info from other sources. Your mileage (and confirmation bias) may vary…

New Year Health Tips: Small Changes

By Leslie Goldstein, RD

Every year you make a resolution to lose those 10 lbs, but do you stick to your plan past January 31st? This year, make a resolution to make some changes to your diet instead of going on a diet! Those “grapefruit only diets” are no fun and never last anyways…

Some small changes that you can make each day:

1. Start your day with breakfast- you’ve heard it before, but breakfast starts your metabolism for the day and will give you energy to get you through till lunch. If you skip the meal you will only become more ravenous at lunchtime, which leads to overeating!
2. Increase fiber- this will increase your feeling of fullness, it will also help you reduce your cholesterol (probably another resolution?)
3. Have less sweets- try to have that Carlo’s or Crumbs cupcake only once a week and have fruit at night the other days of the week. If you really have a sweet tooth try these new Ciao Bella blackberry sorbet pops I discovered that are only 70 calories!
4. Drink more water- if you think you are hungry or are craving a snack, drink a cup of water and wait 20 minutes to see if your craving subsides. Not a fan of water? Try unsweetened iced tea or Hint – a new flavored water with no added sugar that comes in 10 different flavors!
5. Join a gym today! What better time than the New Year to kick your exercise plan into gear. Better yet, this time of year many gyms are having discounts. Planet Fitness in Hoboken is offering a $10/month deal right now—what are you waiting for? Not interested in a gym, take advantage of the Hoboken waterfront and take a walk or run each day.
6. Stick to a schedule and try to eat every 3-4 hours. Have 3 meals a day and include snacks during the day. This will ensure you get all the nutrients your body needs.
7. Learn to try new foods- this will prevent boredom in your diet and keep you on track as well! You can even try new varieties of seasonal foods such as broiled grapefruit (just so you can get your grapefruit fix!)

Health Poll: Any plans to get in shape in 2012?

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About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. www.healthystepnutrition.com 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

Technorati Tags: diet, eating, exercise, food, Healthy Alternatives, Hoboken, Hoboken Health Corner, January 2012, Leslie Goldstein, New Jersey, New Year, NJ, Registered Dietitian, resolution, Seasonal Health Tips, Small Changes

Make smart food choices for Thanksgiving!

By Leslie Goldstein, RD

Despite some that put up their Christmas decorations already, Thanksgiving is rounding the corner!

There are many ways to stay healthy during the holiday while still enjoying yourself and having the festive foods that you enjoy each year Below are some ideas on how to make a healthier holiday for you and your family. The average American will gain approximately 1 pound between Thanksgiving and New Years – don’t let this happen to you! Besides, Thanksgiving should be about family not just food!

• Heading to your parents/grandparents or in-laws for the day? Make sure not to arrive on an empty stomach. Eat a small, low fat breakfast in the morning such as fruit or low fat yogurt before heading to the party. This will help you to not ravage the table of appetizers when you arrive later in the day. It will also give you energy to mingle with friends and family when you arrive!
• While the food is being passed around the table or you are approaching the buffet, take half of what your eyes are craving. This allows you the opportunity to taste all the food and go back for seconds of the foods you enjoyed without being too full afterward by having a “normal sized portion.”
• Need a gift to bring to the party? Try bringing a vegetable appetizer platter with low fat hummus or a fruit platter for dessert. This way you know there will be something healthy that you can enjoy as well. Preparing in advance? Order a basket online at Edible Arrangements at 84 Washington Street. Garden of Eden at 226 Washington Street also prepares fruit and vegetable baskets.
• Practice food safety! You don’t want to get or give food poisoning to your family and friends! When preparing the turkey make sure it cooks to a temperature of 165 degrees F. Don’t leave food out of the fridge for longer than 2 hours. After this point, food enters the “temperature danger zone” where cold food becomes warm and hot food becomes cool. This allows bacteria to form. If chilling a warm dish, place it in the refrigerator don’t leave it on the counter!
• Entertaining for the holiday with vegetarian or vegan guests? Prepare a meatless turkey that others may enjoy as well! Most varieties are high in fiber and protein, and low in saturated fat; although, also high in sodium.
• Fit in some exercise. Early in the morning take a family walk. Also, many towns have 5K or 10K walks/runs on Thanksgiving and are a great way to get some fresh air and feel better about eating a bit more than usual. It’s also a great family activity. Find a race nearby www.active.com
• Lastly, don’t stress! The holidays can be fun, but also stressful. Try to hydrate, exercise and take care of your health.

About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. www.healthystepnutrition.com 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

Technorati Tags: diet, eating, exercise, food, Healthy Alternatives, Hoboken, Hoboken Health Corner, Holidays, Leslie Goldstein, New Jersey, NJ, November 2011, Registered Dietitian, Seasonal Health Tips, Thanksgiving

Coffee and your Health in Hoboken

By Leslie Goldstein, RD

The fall weather is upon us as we start October. Local coffee shops in town have been bustling with crowds getting their first warm drinks of the season. That snug feeling inside as you sip that first sip of coffee is always inviting and comforting. So for those of you coffee “addicts” don’t fear, you’re not alone, according to the National Coffee Association, 56% of Americans are habitual coffee drinkers. And take a sigh of relief… there are many benefits to drinking your morning (or afternoon and evening!) cup of Joe!

Benefits of Coffee:

• Antioxidants: Coffee is the number one source of antioxidants in the US. These substances protect your body from free radicals that are produced when you break down food or environment toxins such as tobacco, smog and radiation. They also help prevent heart disease and cancer.
• Lowers risk of developing Type 2 Diabetes, Parkinson’s Disease and dementia
• Recent studies show that coffee drinkers who averaged 2-3 cups a day have a decreased risk of developing depression
• Probiotics: “good” bacteria in the gut that can help decrease gas, diarrhea and constipation and aid the immune system
• Helps relieve stress and gives an energy boost

But, how much coffee is too much?

According to the Mayo Clinic, 200-300 milligrams (mg) of caffeine a day, or 2-4 cups of coffee are not harmful. Be careful, though, as not all cups are created equal! Starbucks Coffee for example includes more caffeine than your average cup (12 oz tall= 260 mg, 16 oz grande= 330 mg and a 24 oz venti = 415 mg).

Signs and symptoms that you may be drinking too many cups include the following: difficulty sleeping, nervousness, anxiety, upset stomach, fast heart beat or irritability. Additionally, coffee acts as a diuretic increasing urine output and can cause dehydration.

Although, coffee appears as though it is a good beverage of choice, there are some choices that include more calories and added sugars. Be aware of extra hidden sources in the following seasonal 16 oz servings (and these are without the whip!)

• Café mocha: 300 calories
• Caramel apple cider: 90 calories
• Caramel macchiato: 310 calories
• Pumpkin Spice Latté: 360 calories

What to do instead of chugging coffee for that extra energy boost? Take a walk, stretch, drink water (you may be dehydrated) or have a small snack of fruit for carbohydrates.

POLL: Favorite Coffee Shop in Hoboken?

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About Leslie Goldstein, RD

Leslie Goldstein is a Registered Dietitian (RD) practicing in North Bergen and Hoboken, New Jersey. Leslie is an avid exerciser who combines her nutrition knowledge and passion with motivational support in counseling to help her clients make lifestyle changes. Leslie specializes in weight management, general wellness, Diabetes, bariatric surgery, hypertension and cardiovascular disease. Leslie accepts most major insurances. www.healthystepnutrition.com 8100 Kennedy Blvd. North Bergen, NJ 07047 Ph: 201-378-3287 Email: LeslieGoldsteinRD@gmail.com

Technorati Tags: coffee, diet, eating, exercise, Healthy Alternatives, Hoboken, Hoboken Health Corner, Leslie Goldstein, New Jersey, NJ, October 2011, Registered Dietitian, Seasonal Health Tips