NOTE: I have not updated these blogs, so the science may have changed since I wrote them. (I will update them, some day...)
Foods That Fight Inflammation
Name any common disease associated with aging — cancer, dementia, heart disease, metabolic syndrome, nonalcoholic fatty liver disease, type 2 diabetes — and chronic inflammation will play a role.
Which foods help stave off chronic inflammation? Check out my article on AARP to find out!
Name any common disease associated with aging — cancer, dementia, heart disease, metabolic syndrome, nonalcoholic fatty liver disease, type 2 diabetes — and chronic inflammation will play a role.
Which foods help stave off chronic inflammation? Check out my article on AARP to find out!
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How to Overcome Obstacles to Weight Gain
Weight loss is a serious problem for some people with neurologic disorders such as Parkinson's disease, amyotrophic lateral sclerosis (ALS), Alzheimer's disease, Huntington's disease, and stroke, says Nikolaus McFarland, MD, PhD, FAAN, chief of the movement disorders division in the department of neurology at the University of Florida College of Medicine in Gainesville. How to gain weight if you have a neurologic condition? Read the article on Brain&Life.com. |
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Eat Healthfully at These Fast-Casual Chains
Our dietitian lines up the best food choices at Chipotle, Panera and other popular restaurants by Janis Jibrin, AARP, April 23, 2019 “Can I eat healthy at Subway or Chipotle?” As a dietitian, it’s a question I get asked a lot. I’m happy to report that yes, you can — but it takes some not-so-casual scouring of the so-called “fast casual” chains’ menus. Otherwise, your meal could be awash in sodium with little fiber or vitamins to show for it. Want to know what are the healthiest meals at your favorite fast casual chains? Read the article on AARP.com. |
Meal Plan: 4 Brain-Fueling Recipes to Keep You Sharp All Day Long
Story by Janis Jibrin, MS, RD Recipes by Jennifer Iserloh
Like intellectual stimulation or meditation, the right diet can make a dramatic difference in smarts and mood--today, and years down the road. Here’s how to fuel your way to clearer, happier thinking.
Read the full article on YogaJournal.com
Story by Janis Jibrin, MS, RD Recipes by Jennifer Iserloh
Like intellectual stimulation or meditation, the right diet can make a dramatic difference in smarts and mood--today, and years down the road. Here’s how to fuel your way to clearer, happier thinking.
Read the full article on YogaJournal.com
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Are You Walking Around with High Blood Sugar?
9/23/2018 No, that’s not really me and Dr. Oz! But it’s really me and a stand-up cardboard Dr. Oz! Before I explain, let’s set the stage with some staggering stats:
Here’s the kicker: About 25% of folks living with diabetes don’t know they have it! And a whopping 90% of people with prediabetes are unaware of their condition! In other words, millions of Americans are walking around with out-of-control high blood sugar that’s destroying their hearts, nervous systems (including the brain) and other organs and taking many years off their lives. Which gets me back to the cardboard Dr. Oz, which appeared in 4,600 Walmart stores yesterday (I went to my local Washington DC store). It’s part of a Sharecare/Walmart wellness effort—free blood sugar, cholesterol and blood pressure testing—that’s literally life-saving. (Sharecare is an "all your health in one place" wellness company; I am on the scientific advisory board.) Are you due for some blood tests? Make the appointment today. Don’t freak if your numbers are high—dietary changes, a little more exercise and, if needed, medication, will put you on the path to a much healthier and longer life. If you’re groaning at the idea of getting healthier, here’s a tool to make it easier—even kind of fun: Sharecare’s free app. It helps you monitor the number of steps you take, offers diet recommendations, and even clues you into your stress level based on your voice! Download it for free at the App Store. Be smart, get checked! |
Easy, Easy and Delicious Sweet Potatoes
Sometimes you luck out with cooking and “easy” means “delicious” (and “nutritious”). That’s the case with the Sweet Potato Gratin in The Pescetarian Plan. It’s basically just sliced sweet potatoes with a little olive oil, Parmesan and salt and pepper. Done! Now you can turn to the hard part–like the rest of your Thanksgiving meal!
Sweet Potato Gratin
[From The Pescetarian Plan, Simon & Schuster, 2014)]
Note from my co-author Sidra: “I’m always amazed at the depth of flavor in a well- roasted sweet potato. This dish works well with or without the cheese.”
SERVES: 4 • PREP TIME: 5 MINUTES • TOTAL TIME: 25 MINUTES
2 medium sweet potatoes, very thinly sliced
2 teaspoons extra- virgin olive oil
1⁄4 teaspoon salt
Freshly ground black pepper to taste
2 tablespoons grated Parmesan cheese
1. Preheat oven to 375°F. Place sweet potatoes on a sheet tray and toss
with olive oil, salt, and pepper.
2. Roast until the potatoes are soft, 5 to 15 minutes depending on the
thickness of the potatoes.
3. Arrange sweet potatoes slightly overlapping each other, in a 9- inch
oven- proof skillet.
4. Top with Parmesan cheese. Turn oven to broil and cook until deep
golden brown. This will take 2 to 5 minutes depending on the strength of
your broiler and the distance the food is from the flame.
PER SERVING :
Calories: 86
Protein: 2 g
Carbohydrate: 13 g
Dietary Fiber: 2 g
Total Sugar: 3 g
Total Fat: 3 g
Saturated Fat: 0.8 g
Total Omega- 3 Fat: 0 mg
Cholesterol: 2 mg
Calcium: 47 mg
Sodium: 219 mg
Sometimes you luck out with cooking and “easy” means “delicious” (and “nutritious”). That’s the case with the Sweet Potato Gratin in The Pescetarian Plan. It’s basically just sliced sweet potatoes with a little olive oil, Parmesan and salt and pepper. Done! Now you can turn to the hard part–like the rest of your Thanksgiving meal!
Sweet Potato Gratin
[From The Pescetarian Plan, Simon & Schuster, 2014)]
Note from my co-author Sidra: “I’m always amazed at the depth of flavor in a well- roasted sweet potato. This dish works well with or without the cheese.”
SERVES: 4 • PREP TIME: 5 MINUTES • TOTAL TIME: 25 MINUTES
2 medium sweet potatoes, very thinly sliced
2 teaspoons extra- virgin olive oil
1⁄4 teaspoon salt
Freshly ground black pepper to taste
2 tablespoons grated Parmesan cheese
1. Preheat oven to 375°F. Place sweet potatoes on a sheet tray and toss
with olive oil, salt, and pepper.
2. Roast until the potatoes are soft, 5 to 15 minutes depending on the
thickness of the potatoes.
3. Arrange sweet potatoes slightly overlapping each other, in a 9- inch
oven- proof skillet.
4. Top with Parmesan cheese. Turn oven to broil and cook until deep
golden brown. This will take 2 to 5 minutes depending on the strength of
your broiler and the distance the food is from the flame.
PER SERVING :
Calories: 86
Protein: 2 g
Carbohydrate: 13 g
Dietary Fiber: 2 g
Total Sugar: 3 g
Total Fat: 3 g
Saturated Fat: 0.8 g
Total Omega- 3 Fat: 0 mg
Cholesterol: 2 mg
Calcium: 47 mg
Sodium: 219 mg
FDA Approves Transgenic Salmon: Safe or Frankenfish?
Written by Janis Jibrin on November 20, 2015
Although we’re eating lots of genetically engineered (GE or GMO) ingredients from plant foods, we’ve yet to consume a genetically engineered fish, cow, or any other animal. Until now. The Food and Drug Administration just approved AquAdvantage Salmon, the brand name of a salmon genetically engineered to be fast-growing.
Read more...
Written by Janis Jibrin on November 20, 2015
Although we’re eating lots of genetically engineered (GE or GMO) ingredients from plant foods, we’ve yet to consume a genetically engineered fish, cow, or any other animal. Until now. The Food and Drug Administration just approved AquAdvantage Salmon, the brand name of a salmon genetically engineered to be fast-growing.
Read more...
Why Is Red Meat So Bad For You? New Study Helps Explain Written by Janis Jibrin on January 7, 2015.
People who eat more red meat are more likely to get heart disease, colon cancer and other types of cancer, and are apt to die at younger age. How come? A brand new study offers a brand new reason.
Read more...
People who eat more red meat are more likely to get heart disease, colon cancer and other types of cancer, and are apt to die at younger age. How come? A brand new study offers a brand new reason.
Read more...
Do You Need a Multi? Written by Janis Jibrin on March 7, 2014. If you’re following The Pescetarian Plan pretty faithfully, you probably don’t need a multivitamin/mineral tablet. The diet is so nutrient-rich, that other than vitamin D, you’re probably getting close to RDA levels of vitamins and minerals. (RDAs are the “Recommended Dietary Allowances” for vitamins, minerals, fiber, and essential fatty acids for your age and gender, set by the Institute of Medicine.) It’s not clear whether a multi can make you healthier—studies are mixed, most show that multi-users are healthier, but it could be that multi-users tend to have healthier lifestyles.
That said, there are some circumstances in which a multi is helpful or even necessary:
Read more...
That said, there are some circumstances in which a multi is helpful or even necessary:
Read more...
8 Ways to Beat Heart Disease Written by Janis Jibrin on February 4, 2014
Odds are, you’ll die from heart disease. That’s because it’s the top killer of Americans, although its grip is loosening—the death rate from this disease has fallen 39 percent over the past decade. But that’s not because Americans suddenly got healthier. It’s because they’re getting treated for it earlier—more people [...] Read more »
Odds are, you’ll die from heart disease. That’s because it’s the top killer of Americans, although its grip is loosening—the death rate from this disease has fallen 39 percent over the past decade. But that’s not because Americans suddenly got healthier. It’s because they’re getting treated for it earlier—more people [...] Read more »
Is Fear Keeping You Fat? Written by Janis Jibrin on October 15, 2013
Afraid you’ll never be able to lose weight and keep it off? Consider this: Participants in the National Weight Control Registry—a study that tracks more than 10,000 people who have lost weight and successfully kept it off—have gained and lost hundreds of pounds before it finally clicked for them. Sure, [...] Read more »
Afraid you’ll never be able to lose weight and keep it off? Consider this: Participants in the National Weight Control Registry—a study that tracks more than 10,000 people who have lost weight and successfully kept it off—have gained and lost hundreds of pounds before it finally clicked for them. Sure, [...] Read more »
Is There Arsenic In Your Juice? Written by Janis Jibrin on August 27, 2013
Odorless and taste-free, arsenic makes the perfect poison, and it has been used as such throughout history. Clearly, it’s not something you want in your juice—yet that’s exactly where it was found based on two recent, high-profile reports: one from the watchdog organization Consumer Union (CU), the other commissioned by [...] Read more »
Odorless and taste-free, arsenic makes the perfect poison, and it has been used as such throughout history. Clearly, it’s not something you want in your juice—yet that’s exactly where it was found based on two recent, high-profile reports: one from the watchdog organization Consumer Union (CU), the other commissioned by [...] Read more »
Your Healthy Dinner Cheat Sheet Written by Janis Jibrin on August 20, 2013
What’s for dinner tonight? That’s the big question, but an even more important question is: what’s the nutritional balance of that dinner? Getting that part right can mean the difference between losing and gaining weight, between sailing through the post-dinner hours satisfied or hitting the cupboards for a late-night snack. [...] Read more »
What’s for dinner tonight? That’s the big question, but an even more important question is: what’s the nutritional balance of that dinner? Getting that part right can mean the difference between losing and gaining weight, between sailing through the post-dinner hours satisfied or hitting the cupboards for a late-night snack. [...] Read more »
Name That Fruit! Written by Janis Jibrin on August 6, 2013
I snapped these photos of two different fruits (cut in half). One is very familiar, the other I just discovered. Can you identify both fruits? See below for the answers. Answers: Fruit #1 is a plain old plum—a little underripe, admittedly. Fruit #2, my new fruit obsession, is a black [...] Read more »
I snapped these photos of two different fruits (cut in half). One is very familiar, the other I just discovered. Can you identify both fruits? See below for the answers. Answers: Fruit #1 is a plain old plum—a little underripe, admittedly. Fruit #2, my new fruit obsession, is a black [...] Read more »
The Sexy Side Effect of Exercise Written by Janis Jibrin on July 23, 2013
Have things cooled off in the bedroom? They certainly have for many 30- to 59-year-old married women: 12 to 18 percent of them have sex no more than once a month, and another seven to 22 percent haven’t had it at all in the past year. (The lower end of [...] Read more »
Have things cooled off in the bedroom? They certainly have for many 30- to 59-year-old married women: 12 to 18 percent of them have sex no more than once a month, and another seven to 22 percent haven’t had it at all in the past year. (The lower end of [...] Read more »
The Health-Boosting Ingredient You Should Be Using Written by Janis Jibrin on July 9, 2013
While a sprig of parsley placed on top of fish or a few basil leaves tucked under a mound of salad lends a nice decorative touch, if that’s all you’re doing with herbs, you’re missing out on a whole world of flavor…and health. Now that herbs are in season—and more [...] Read more »
While a sprig of parsley placed on top of fish or a few basil leaves tucked under a mound of salad lends a nice decorative touch, if that’s all you’re doing with herbs, you’re missing out on a whole world of flavor…and health. Now that herbs are in season—and more [...] Read more »
No Meat, No Cheese, Still Delicious: A Vegan Meal You’ll Love Written by Janis Jibrin on June 18, 2013
Just because it’s vegan doesn’t mean it’s healthy (think French fries and cola). But this Quinoa Basil Pie gets it right with high-quality protein (tofu), whole grains (quinoa), healthy fat (olive oil) and vegetables (spinach, basil and tomatoes). Round out your meal with a green salad tossed with olive oil-based [...] Read more »
Just because it’s vegan doesn’t mean it’s healthy (think French fries and cola). But this Quinoa Basil Pie gets it right with high-quality protein (tofu), whole grains (quinoa), healthy fat (olive oil) and vegetables (spinach, basil and tomatoes). Round out your meal with a green salad tossed with olive oil-based [...] Read more »
5 Summer Food Swaps Written by Janis Jibrin on June 4, 2013
“Summer comfort foods” sounds like a contradiction in terms—after all, mashed potatoes, tomato soup, mac n’ cheese and other steaming soothers feel like fall and winter dishes. But the warm months have their own versions of comfort food that are just as (or even more) delicious, and healthier to boot. [...] Read more »
“Summer comfort foods” sounds like a contradiction in terms—after all, mashed potatoes, tomato soup, mac n’ cheese and other steaming soothers feel like fall and winter dishes. But the warm months have their own versions of comfort food that are just as (or even more) delicious, and healthier to boot. [...] Read more »
Hello Paris, Goodbye Guilt! Written by Janis Jibrin on May 28, 2013
One night it was salmon with Bernaise sauce, baby root vegetables and wine followed by profiteroles (pastry shells stuffed with custard, dipped in hot chocolate and served with ice cream). The following evening: Asparagus risotto, wine and a strawberry and cream pastry for dessert. At the bakery the other day, [...] Read more »
One night it was salmon with Bernaise sauce, baby root vegetables and wine followed by profiteroles (pastry shells stuffed with custard, dipped in hot chocolate and served with ice cream). The following evening: Asparagus risotto, wine and a strawberry and cream pastry for dessert. At the bakery the other day, [...] Read more »
Is Your Low-Cal Cocktail Making You More Drunk? Written by Janis Jibrin on May 14, 2013
Thinking you’ll save a few calories, you ask the bartender to mix rum with Diet Coke instead of regular. But this calorie-cutting trick could just make you more drunk, according to a recent study from Northern Kentucky University. In the study, eight men and eight women ages 21 to 33 [...] Read more »
Thinking you’ll save a few calories, you ask the bartender to mix rum with Diet Coke instead of regular. But this calorie-cutting trick could just make you more drunk, according to a recent study from Northern Kentucky University. In the study, eight men and eight women ages 21 to 33 [...] Read more »
Dinner’s Ready! 12 Minutes from Oven to Table Written by Janis Jibrin on March 26, 2013
Can healthy food be fast food? This recipe proves you can do both. It took a mere 12 minutes to whip up this phytonutrient- (and flavor-) packed dish that provides 4 grams of healthy omega-3 fats. Note that it’s low in carbohydrates because I had a big 100 percent whole-grain, [...] Read more »
Can healthy food be fast food? This recipe proves you can do both. It took a mere 12 minutes to whip up this phytonutrient- (and flavor-) packed dish that provides 4 grams of healthy omega-3 fats. Note that it’s low in carbohydrates because I had a big 100 percent whole-grain, [...] Read more »
9 Easy Ways to Master the Mediterranean Diet Written by Janis Jibrin on March 12, 2013
The Mediterranean Diet has been the subject of countless studies, news articles and books over the years. Now the diet, which focuses on healthy fats, produce and fish, is back in the headlines thanks to a new study. The research, which was published in the New England Journal of Medicine, [...]
Read more »
The Mediterranean Diet has been the subject of countless studies, news articles and books over the years. Now the diet, which focuses on healthy fats, produce and fish, is back in the headlines thanks to a new study. The research, which was published in the New England Journal of Medicine, [...]
Read more »
Should you say something? Dr. Brown advises.
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Health Crises: Should You Intervene? Posted on September 25, 2012 Not sure whether to say something to that friend or family member who is killing herself with her bad diet, smoking, alcohol, substance abuse or stress? It’s not as if she (or he) doesn’t know—but by completely avoiding the topic, are you falling down on your responsibility or even enabling her? I’m in this dilemma Read More… |
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Label Showdown: Cereal Posted on September 18, 2012
Let’s test your nutrition know-how. Below, you’ll find two cereal labels. Both are very healthy—100 percent whole grain, low in sugar and high in fiber. However, one has a slight nutrition edge over the other. Can you guess which one and why? Hint: It’s not the obvious—Kashi has a mix of grains, while Flax Plus Read More… |
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6 Healthy Ways to Satisfy Your Sweet Tooth Posted on September 11, 2012
Being a nutritionist can make you a little paranoid. Get a hankering for an ice cream sundae or—God forbid—a doughnut, and you’re looking over your shoulder the entire time you’re eating it, hoping a friend or client doesn’t walk in and see you. I’ll admit: I do splurge on high-calorie sweets on occasion (although I Read More… |
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Your 4-Step Plan for Beating Stress Eating Posted on September 4, 2012
When Jon Stewart invited Twilight star Robert Pattinson on his show last month, he broke out two pints of Ben & Jerry’s in a mock sympathy session. In case you hadn’t heard, Pattinson was suffering from a broken heart after learning his girlfriend (and Twilight co-star) was having an affair. It made for a big Read More… |
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A White-House Worthy Recipe Posted on August 28, 2012
While most kids Sam Wohabe’s age are watching SpongeBob or playing video games, the 9-year-old from New York is in the kitchen, whipping up culinary masterpieces. He may be young, but this is no rookie chef. In fact, one of his creations scored him a trip to the White House. Sam entered his dish, “Fish-Fueled Read More… |
My father took me fishing
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Leaves You’ll Love Posted on August 21, 2012
A beautiful bunch of greens caught my eye at the farmers market the other day: sweet potato leaves. I’d never heard of them before, and decided to give them a try. I nipped the leaves off their stems, roughly julienned them (cut into half-inch-thick strips), sautéed them in olive oil flavored with garlic halves and Read More… 4 Food Lessons I Learned from My Father Posted on May 1, 2012
What food lessons did you learn from your parents? One that really stuck with me came from my father: Food was meant to be enjoyed. In fact, years later, it propelled me to study nutrition and become a dietitian. My father’s excitement over food was contagious. My brother and I were so caught up in Read More… |
