So What's Good Nutrition Anyway? Part 1

Probably one of the most common questions I get as a nutritionist, is “What’s a good diet?” The majority of people I talk to realize they need to pay attention to what they’re putting into their body, and most also realize that eating fruits and veggies is a major part of what they should be consuming. However, many are confused as to what constitutes a balanced diet. 

With the surge of convenience foods like protein bars, cereals and  “100 Calorie” snacks on the market, many consumers concerned about their weight, flock to these items when they’re looking for a "healthy" option. However, in an effort to watch calories, are we sacrificing nutritional content? Just because someone is thin, doesn’t mean they’re not malnourished or that their body composition isn’t altered.

In order to understand what comprises a “good diet,” there are 3 components that should be considered: Macro-Nutrients, Micro-Nutrients and Phyto-Nutrients.

Macro-Nutrients- Consider these guy the building blocks… the foundation.  These provide energy and primary building blocks for our body. A certain amount is necessary for organ function and muscle building.

• Protein
• Carbohydrates
•  Fat

The amount of energy derived from here is measured in a unit called the calorie. The amount of energy each individual needs varies from one person to another, and therefore the caloric intake varies. Eating too many calories (AKA taking in too much energy) and not burning it will lead weight gain....


But how is it possible that we live in a time where food is so plentiful, and rich in Macro-Nutrients, but so low in Micro-Nutrients? Are we as a society malnourished?


YES! Read part 2 to find out why...

Whole Beet Salad with Goat Cheese

Beets, Greens and Goat Cheese Salad

Perfect beautiful, colorful blend of sweet and bitter, warm and cool- but this isn't just about looks! This salad is packed with health benefits in every ingredient. We're going to focus on the whole, fresh beet...from root to leaf! 

How it Works?

Fresh beets, often sold with their leaves still attached, grow in mild temps in fall and spring. The beet root, the red or golden part, has long been used for its high nutritional content. However, you shouldn't toss the leaves either! They have a unique flavor similar to collard greens or spinach and are packed with just as much nutritional value. Beets have been reported to help:

• The heart: High in fiber, helps to reduce cholesterol and triglycerides by increasing the level of HDL. Also, the nutrient betaine further helps to prevent cardiovascular diseases .
• The liver: Betaines are also good for improving liver function.
• Avoid birth defects: An excellent source of folate, which is vital for proper fetal development, has long been recommended for women who are pregnant or of child bearing age (just in case)
• Prevent certain cancers: Research has shown that beet juice can inhibit cell mutations and slow the rate of tumor development. Beta-carotene in beets also helps to prevent lungs cancer.
• Prevent respiratory problems and colds: Beetroot is a source of vitamin C which helps improve immune function and asthma.  
• Boost energy: The complex carbohydrates are perfect fuel for energy and prolonged sports activities.
• Prevent cataract and macular degeneration: The presence of beta-carotene (vitamin A) helps to prevent age related blindness called cataract.
• Provide an excellent source of B vitamins, iron, manganese, magnesium and potassium.
• The leaves are an super source of carotenoids, flavonoid anti-oxidants, and vitamin A.. in even higher quantities than the roots! Also, the leutin and Vitamin A in the leaves is a powerful combination for eye health and prevention of the deterioration of vision.

Whole Beet Salad with Goat Cheese

• 4 medium beets with leaves - scrubbed, trimmed and cut in half
• Beet leaves, trim heavy stems
• 6-8 oz Spinach or kale
• 2 cloves of garlic, minced or pressed
• 1/4 cup walnuts, halved
• 2 tablespoons maple syrup
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• Sea salt and ground black pepper
• 2 ounces goat cheese

Roasting Beets:

1. Preheat oven to 350 degrees F. Place rack in middle of oven.
2. When preparing the beets, trim off the stems (leafy tops) and ends of the beets. Hold on to the leaves (wash with spinach/kale and place in a colander to allow excess water to drain).
3. Toss the beets in a bowl with a tablespoon of olive oil (or enough to coat lightly.) Cover a large baking sheet with aluminum foil and place the beets, in a single layer. Then cover with another sheet of aluminum foil and seal all four sides together.
4. Place in oven and roast approximately 1 to 2 hours (depending on the size of your beets) or until tender. You’ll know they’re ready when you can easily pierce to top with a knife.
5. Remove baking sheet from oven as well as the top aluminum foil sheet. Set aside to cool (while beets cool you can work on the greens). When cool enough to handle, you can peel the skin off easily by hand or using a knife.

Salad Greens:

1. In a large pot, place 2 tablespoons of olive oil and allow to heat. Add Garlic to olive oil and allow to cook slightly for 1 minute (or until aromatic.)
2. Place washed greens in pot and cover. Cook for 3-5 min until wilted. Be careful not to overcook. 
3. Remove from heat, and salt and pepper to taste- don’t use too much salt if you’re adding goat cheese (already salty.)

Glazed Walnuts (optional):

Some people find beets sweet enough, but for those that may want an extra sweet treat, try glazing the walnuts in maple syrup. Otherwise, feel free to toss in as is.

• Place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

Putting it all together:

1.   In a large mixing bowl, combine greens, roasted beets, walnuts and goat cheese. Add olive oil and vinaigrette to taste and toss well. 

2.  Serve immediately while the greens are warm. Can be served cool if you prefer, but the warmth of the green base seems to bring out the best flavor of the dish.

Are Carbs Evil? Part 3: The "Good" Guys

"Good” Carbs:

OK, we’ve spent so much time talking about the bad guys that it looks like Carbs might be evil after all. But no, there are good guys! These are the Carbs that, when eaten, will not cause dangerous insulin spikes. They contain fiber so they will fill you up without making you feel like you need to take a nap. They also have all their natural vitamin and mineral content- including iron and some essential amino acids. And as if that’s not enough, they’re packed with protein!

• Whole Grains- Some of the most popular are brown rice, whole barely, quinoa, “Old Fashioned” Oatmeal (Steal Cut is even better!), bulgur and buckwheat. These grains are unrefined and because they still have their “shell” they keep all their fiber and essential nutrition. No pesky insulin spike and sugar crash and you’re not going be reaching for a snack in a couple hours because you’re not satisfied.

• Real, fresh baked bread- if it’s made with whole grains and lacking all the preservatives can be a great alternative. I’m not talking about processed whole wheat either, that’s still processed. I’m talking about the kind where you can see all the grains in there (because they didn’t mill it down to powder). The difference here, slower absorption and digestion, more filling, more nutrition and no preservatives.

• Veggies, fruits, beans, legumes and yams- Yup of course these are Carbs, complex Carbs. What’s the difference here? Fiber! When’s the last time you heard someone say they gained weight eating too much broccoli? That’s because it’s virtually impossible to overeat when there’s this much fiber involved. So you’re full, keeping your blood sugar stable and adding vitamins, minerals, antioxidants and with the exception of fruit and most veggies, more protein!

• Natural alternatives, like honey, agave, stevia and cane sugar. In an effort to decrease our sugar consumption and as a reaction to consumer demand for healthier products, a lot soft drinks, juices, teas and foods are now switching over. I can go on for days about the pros and cons of each one of these alternatives, but I won’t bore you with that (for now). I will say this, if given a choice between sugar, artificial sugar and one of these, go with the natural alternative. Cane sugar, agave and honey are still a form of sugar so you’re still consuming calories. Stevia is calorie free, but as with all these alternatives, the body will respond with insulin, but at a much more efficient rate. No spike, no crash.

So everyone knows sugar is bad, so why is it so hard to quit the white stuff? Next up, sugar addiction.