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Archived Posts from "'Hoboken Health Corner'"

Hoboken Health Corner: October 2012

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.

Looking for a fun, outdoor fall activity outside of Hoboken?

By Leslie Goldstein, RD

Try apple picking, one of autumn’s greatest activities!

Apple picking gets you out in the fresh air and also gives you chance to pretend you are a farmer and not a city dweller. It can also be good exercise, walking through the orchards and reaching for the apples.

Fresh, local apples are less expensive than in a supermarket and taste better as they have not been shipped across the country or halfway across the world (like China) to reach your market.

Some farms can be organic, which has no additional nutritional benefits, but fewer pesticides. According the Environmental Working Group, apples are one of the 12 on the 2012 Dirty Dozen list explaining which fruits and vegetables are the most important to buy organic due to their high pesticide residue.

In addition to a fun day outside of the city, apples can benefit you nutritionally. A medium sized apple provides 20% of the daily recommended fiber and also provides vitamin C. New studies show that an apple a day may actually keep the doctor away, by lowering LDL levels in cholesterol to decrease hardening of the arteries.

Apple Alternatives (if you’re bored)

Don’t love a plain, crunchy apple? Try enjoying the following to enjoy the fruit:

  • Dip apples in peanut butter
  • Bake into muffins
  • Baked apples (core an apple and add to center 1 teaspoon cinnamon, 1 Tablespoon each of raisins, chopped walnuts and brown sugar. Add ¾ cup boiling water to the bottom of dish. Bake at 375 F for 40 minutes).
  • Add chopped apples to stuffing or rice

Try apple picking in Congers, NY at Dr. Davies Farm orFreehold, NJ at Battleview Orchards.

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

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Hoboken Health Corner: July 2012

Do you watch calories?

By Leslie Goldstein, RD

Do you take the time to notice when you are ordering your salad or sandwich on your lunch break that many NYC chain restaurants have calorie counts posted? As of 2008, restaurants in NYC with greater than 15 outlets (approximately 10% of NYC restaurants) have been required to post calorie counts.

In May 2012, Mayor Bloomberg proposed a ban that would, beginning as early as March 2013, eliminate drinks larger than 16 oz found in movie theaters, delis, fast food restaurants and sports arenas. 16 oz is a Grande sized Frapuccino at Starbucks, or a medium sized soda bottle. The law does not affect diet sodas, fruit juice, milkshakes, or alcohol; it would also not affect drinks with less than 25 calories per 8 oz. Additionally, it will not apply to beverages in a supermarket, vending machines or convenience store.

NYC also monitors other food you eat too

In addition to monitoring sugar content in beverages and calorie counts in restaurants, NYC has also, since 2008, been monitoring trans fat intake. In NYC trans fat is required to be less than 0.5 grams per serving. Recent studies show a decrease in consumer intake of trans fat. The American Heart Association (AHA) recommends 2 grams or less of trans fat daily.

Americans consume greater than 1/3 of their calories outside of the house; additionally, greater than 50% of New Yorkers are overweight or obese.

Do you pay attention to calorie counts in NYC or Hoboken when you order what you think to be a low calorie lunch at Panera Bread? That half turkey and cheese sandwich with a half low fat vegetable soup clocks in at 610 calories and 30 grams of fat, and that’s without a side that delicious bread (180 calories, 1.5 grams of fat).

While, it’s good to be aware of calories, does it bother you how much NYC is controlling or recommending what you put into your body? Do you find that these constant health reminders help or hinder your decisions at restaurants? Do you hope more states will jump on the bandwagon?

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

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Hoboken Health Corner: April 2012

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

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Hoboken Health Corner: March 2012

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

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Hoboken Health Corner: February 2012

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

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Hoboken Health Corner: January 2012

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?

How do you plan on getting fit 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

Hoboken NJ

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