Now that temps have warmed up and picnics, parties and potlucks are on your radar, lettuce fire up the grill! Grilled burgers, dogs and poultry are favorites for many, but after packing on the “Covid 19” (or more), many may be seeking healthier options.
Grilled fish, lean meat and poultry are healthier proteins to toss on your grill, but even these foods should be eaten in moderation. A 2018 research study presented at an American Heart Association conference suggests that consuming grilled food more than 15 times per month (roughly every other day) is associated with high blood pressure. Cooking these foods at high temps may also raise blood pressure. 1
Nearly 50% of US adults suffer from high blood pressure with only 25% of them having it under control. High blood pressure is linked with heart attack, kidney disease and stroke. In addition to limiting grilled food this season, reducing sodium intake is advised as part of the DASH (Dietary Approaches to Stop Hypertension) diet. 2 Pritikin Foods can help!
Plant-based by Pritikin
Did you know that Pritikin Foods offer some delicious low sodium, plant-based burgers? I received a few samples of these delicious burgers to review and enjoy. Unlike the latest plant-based burgers that mimic meat, these won’t “bleed” or taste like beef. Instead, you’ll get two differed bean-based burgers made with whole foods like black beans, egg whites, peppers, corn and a blend of seasonings. Pritikin Foods’ burgers are low in fat, saturated fat and sodium but full of flavor. Pair them with your favorite salad this season.
Speaking of salads, they’re an excellent way to get more fruits and veggies in your diet. Did you know 9 out 10 US adults don’t meet their produce needs? Unfortunately, salad dressings can often be a hidden source of sodium. Many commercial dressings contain between 150 t0 250 mg of sodium in one tablespoon. Who uses one tablespoon of salad dressing?
Pritikin Foods’s Tangy Mustard Dressing has just 5 mg of sodium per serving while their Horseradish Dressing has 20 mg per 2 tablespoon serving. That’s well below the 2300 mg of sodium per day advised per the 2020 US Dietary Guidelines. 3
Why Pritikin Works
Pritikin has been around for over 40 years, based on scientifically-proven guidelines using food as medicine, as well as incorporate an active lifestyle and healthy mindset. Pritikin Foods delivers directly to your door delicious, convenient food created following these guidelines. Their dietitian-approved meals and condiments are made from whole ingredients like lean meat, whole grains, beans, fruit and vegetables. In over 100 peer-reviewed studies, research shows that the Pritikin Program, including The Pritikin Eating Plan may help reduce the risk of chronic illnesses such as heart disease. 4
Whether you’re enjoying a big leafy green salad or looking for other ways to “put your plants on”, give these new Pritikin foods a try. Delivered from their kitchen to your door. Your heart and waistline will thank you.
Use SOUNDBITES20 at the checkout at Pritikin Foods and save 20% off any items!
#samples #plantbased #productreview #pritikinfoods #pritikindiet #dietitianapproved #nutrigirlapproved
- Could grilling your meat raise blood pressure? (medicalnewstoday.com)
- Facts About Hypertension | cdc.gov
- Dietary Guidelines for Americans, 2020-2025 and Online Materials | Dietary Guidelines for Americans
- Does Pritikin Work? Science Based Results and Diet Criticism
It’s finally summer, which means it’s ‘thyme’ to turn up the grill! Grilled foods are great for gatherings of friends and family, but don’t forget the delicious appetizers and sides that go with them. Instead of chips or other fried snacks, fresh healthy veggies are a welcome addition to your spread.
According to the CDC, only 1 in 10 adults meet the suggested number of servings of daily fruits and vegetables. The recommended amount advised is 1 ½ cups of fruit and 2 to 3 cups of vegetables per day. It’s so important to eat more fruits and vegetables.
Fruits and vegetables add vitamin C, potassium, fiber and other notable nutrients to a person’s diet. In addition, they’re also high in water, making them a simple source of hydration in hot summer months.
Mediterranean for the Win
A Mediterranean Diet is a healthy eating plan that features lots of fruits and vegetables. This delicious plant-based style of eating has been shown to reduce the risk of several types of cancer, dementia, type 2 diabetes, heart disease and obesity. A Mediterranean diet may have anti-inflammatory effects due to phytochemicals in several plant-based foods, including fruits and vegetables.
In addition, a Mediterranean diet may aid in “waist control” as it’s high in fiber, low in fat, saturated fat and cholesterol. As with any other weight control plan, calories should still be controlled.
When it comes to summer meal prep, fresh vegetables are the star of the show. They’re low in calories and very versatile. Vegetables add color, texture and flavor to any of your grilled dishes.
Grilling vegetables makes them slightly charred and smoky, changing the taste and texture. This also brings out their sweetness. Combining both fresh and grilled vegetables in recipes makes them more interesting, and tasty.
Benefits of Pure Flavor® Vegetables
Pure Flavor ® vegetables https://pure-flavor.blog/SBN-Snacking-Veggies are available all year round and are the perfect addition in appetizers, salads, sides, or main dishes. These organic, non-GMO beauties add a pop of color, flavor, and texture to any meal or snack.
Juno Bites Grape Tomatoes are sweet, crisp and delicious and provide cancer-fighting vitamin C as well as lycopene. They’re also a good source of potassium to protect your heart. Dip them into your favorite hummus, add them to salads or include them on a kabob to be grilled.
Aurora mini sweet peppers also offer loads of vitamin C with a crispy, crunchy texture that can’t be beat. These peppers bring bright red, yellow pops of color and touch of sweetness to any recipe. Eat them raw, sauteed or grilled.
If you haven’t tried Uno Bites Nano Cucumbers, you’re in for a treat. These zippy, juicy, bite-sized cucumbers are perfect for “pop in your mouth” snacking. Add them to your favorite veggie tray with dip or charcuterie board. They can be chopped and combined in your favorite salad or salsa. Kids love these snacking cucumbers but they’re also perfect for teen and adults that want a healthy, low-calorie snack on the go.
Whatever you’re grilling this summer, be sure to add Pure Flavor® vegetables. They’re nutrient packed and will help keep your family and friends healthy. https://pure-flavor.blog/SBN-Snacking-Veggies offers a variety of perfect produce year-round to live a more delicious life.
#sponsored #client #pureflavor #grilling #tomatoes #peppers #cucumbers #greenhousegrown
Nothing gives me more satisfaction than collaborating with other dietitians. Each of us has a unique skill or talent and it’s so fun to combine forces for good.
This week, I’ve collaborated with Chefs Abbie Gellman and Julie Harrington, who are also RDs. They run the Culinary Nutrition Studio where they offer culinary classes for chefs, dietitians or anyone that wants to learn to cook. I participated as a beta tester and LOVED the course. Both are amazing chefs and dietitians who making cooking more fun.
Join our IG contest! US residents only.
One winner will receive my Avo nice day Eco tote bag and one free live virtual culinary nutrition workshop of their choice with Chefs Abbie and Julie. Enter here to win: Culinary Nutrition Studio on Instagram: “✨GIVEAWAY✨ We are so excited to partner with Lisa Andrews, aka @nutrigirl66 of Sound Bites Nutrition for this giveaway! One winner will…”
The winner can choose from the following workshops:
Culinary Nutrition for Diabetes Management
Thursday, June 17th
6-8 pm EST
Culinary Nutrition for Food Allergies
Tuesday, July 20th
6-8 pm EST
Culinary Nutrition for Cancer
Tuesday, September 21st
6-8 pm EST
Cuisines from Around the World
with Guest Chef and Food Network Star Palak Patel
Tuesday, October 12th
6-8 pm EST
In ‘knead’ of inspiration this spring? Join me Saturday, May 15th in the comfort of your own kitchen! Cook along or sip coffee and watch while I prepare 2 healthy, delicious salads.
This demo is in partnership with the Homepage | Cancer Support Community. I’ve been partnering with them for over 10 years to provide cooking demos every few months. Other dietitians, chefs and health care providers also do demos. Classes are the third Saturday of each month.
The event is free to the community. You don’t have to have cancer or be a care giver to someone with cancer. Just join me for salad! Link below: Message me for recipes if you’d like to cook along!
Taking care of your family includes keeping them safe and healthy, and nutrition is a huge part of that. In a previous post on the ‘Health Benefits of Family Meals’, we discuss how eating together as a family can help improve overall diet quality, reduce the risks of obesity and heart disease, and encourage children’s nutritional health. The benefits of a healthy diet for children and loved ones are clear, which makes it especially important for parents to keep in mind.
Making sure that your family is eating safely and eating right has to start early. New moms may struggle with this, especially if they’re dealing with their first child. If you want your kids to have the nutritional boost they need, you’re going to want to start as early as possible. Not sure how? Here are a few nutritional tips for new moms that can help with that.
A well-balanced diet is especially important for breastfeeding moms, and fish makes up an important element of those diets. Seafood contains important nutrients and proteins that can help boost mom’s and baby’s health, some of which aren’t found in other foods. These include iodine, vitamin D, omega-3 fatty acids, and other nutrients.
Verywell Family recommends adding ‘safer’ seafood into your diet like salmon, tilapia, catfish, and shrimp. These types of seafood have all of the nutritional benefits above, without the dangers of high mercury levels that you might find in other fish. Be sure to check with your doctor regarding safe levels of consumption, and change up the kind of fish you eat every month to maximize nutrition.
Keeping your baby healthy and happy isn’t possible if you aren’t healthy and happy. While breastfeeding moms should ensure that they’re eating right for their child or children, it’s equally important that they keep their own bodies in good health.
Pregnancy and breastfeeding can sometimes weaken bones, as babies get their calcium from their mothers. In order to boost your strength and your bone health, Brightcore suggests taking doctor-approved collagen supplements as these supplements may support bone health. Boosting calcium and protein levels in your body will only keep it stronger, helping you take care of your kids better.
If you’re a new mother concerned about whether your baby is getting enough to eat, one of the most important things you’re going to have to do is eat milk-producing food. A healthy diet is important for you and your baby, but equally essential is the fact that your child needs to be eating enough, period.
Milk production can vary from person to person, and you shouldn’t feel too upset or pressured if you feel like you aren’t hitting your goals. Some food that can help, however, as listed in an article by Today’s Parent, include barley, barley malt, and whole grains like oat. Adding these foods into a well-balanced diet can ensure that you’re producing enough nutrients and milk for your child, which gives them a better shot at being healthy as they grow up.
Finally, one of the most essential nutritional tips you’re going to need as a new mom is, simply, to stay hydrated. According to the Pittsburgh Health Care Report, proper hydration is important for nursing mothers because breast milk is 88% water. That means that you’ll need to make up for the body fluids that your baby is taking in.
Experts recommend that lactating mothers drink about 2 to 2.5 liters of water daily, plus 700 ml of other fluids to prevent dehydration. Two to two and a half liters of water is the typical amount needed for a healthy adult woman, while the 700 ml is meant to replenish the fluids you lose through breastfeeding. This equates to 8 to 10 (8 ounce.) cups of water daily. While keeping hydrated is fairly simple, it’s one of the best things you can do to keep you and your baby healthy. Be sure not to skip out on your water intake!