SavantMD: Health and Wellness » nutrition

Get Some Omega 3 Fatty Acids From Mackerel ~ Health & Nutrition Tip

SavantMD — Tue, 31 Jan 2012 08:30:18 +0000

Holy Mackerel, try some!!

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You may have heard me say that you can lower your cholesterol by eating certain foods like almonds, walnuts, and fatty fish since they have the healthy omega 3 fatty acids that are also anti-cancer antioxidants. Well one of those fatty fish also turns out to be a sustainable one and that’s the mackerel. It can be cooked and eaten in a variety of ways from smoked, grilled to pickled and it’s packed with the aforementioned omega 3′s as well as vitamin D and protein. So have some more fish and make that fish the mackerel. You’ll be doing some good for you and the planet.
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Try The Grain Amaranth ~ Nutrition & Wellness Tip

SavantMD — Thu, 26 Jan 2012 05:02:34 +0000

It’s an excellent addition for a gluten-free diet.

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If you’re looking to expand your list of grains to eat or are trying to eat a gluten free diet you should take a look at amaranth. It’s a grain that is historically more common in Asia and South America and is packed with nutrition since it’s a good source of protein, calcium and iron. Add it to your list of gluten-free grains and give it a try. It’s easily boiled or steamed and you can easily dress it with fresh herbs and olive oil.

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Tips to Recognize Gluten Sensitivity ~ Nutrition & Wellness Tip

SavantMD — Wed, 25 Jan 2012 05:00:57 +0000

Gluten sensitivity is on the rise.

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More and more I’m seeing people in my office who are showing a sensitivity to gluten. They come in with symptoms of fatigue, abdominal cramps or upset stomach, sometimes muscle aches, gas and off and on diarrhea. All the usual blood tests are normal and even a test specific for celiac disease is normal. So then we try elimination diets like avoiding dairy products and then avoiding wheat and when the wheat is cut out they start to feel better. I have no other answer other than to say that it’s most likely that we eat too much gluten in the form of processed white flour and some people are much more sensitive to it. Our digestive systems have evolved to break down foods in their more natural state and stripping grains of their fiber sends a huge glucose load into our blood streams rapidly. We also eat a lot more wheat than we really need and wheat is high in gluten. The main sources of gluten come from wheat, barley, and rye. So, like I always say about diet, it’s good to eat a wide variety of foods and that includes grains. Try eating more oats or even legumes like lentils and beans.

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Almonds are a Heart Healthy Treat~ Nutrition & Health Tip

SavantMD — Mon, 16 Jan 2012 05:00:12 +0000

National Almond Day was last week Learn why almonds are heart-healthy.

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Leafy Greens are High in Vitamins & Anti-Oxidants ~ Wellness & Nutrition Tip

SavantMD — Mon, 09 Jan 2012 05:00:27 +0000

Leafy Greens are in season.

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Let’s talk about eating leafy green vegetables. During Wintertime is when leafy greens like chard are in season. So it’s a great time to get them at your local farmer’s market. I’m a big proponent of eating local, fresh and seasonal produce. They’re easy to prepare either alone or throwing them in a stew and they are full of vitamins and anti-oxidants. So get out there and eat your greens. Thanks for watching SavantMD.

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Collard Greens are a Great Addition Winter Diet ~ Health & Nutrition Tip

SavantMD — Fri, 06 Jan 2012 05:00:24 +0000

Winter is the season for dark, leafy vegetables like collard greens. Watch this health and wellness tip from Dr. Savant to learn more about their benefits.

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Passion Fruit is Full of Cancer Fighting Beta Carotene ~ Wellness & Health Tip

SavantMD — Tue, 03 Jan 2012 05:00:59 +0000

When eaten fresh passion fruit contains a high concentration of potassium, dietary fiber, and the cancer preventing beta carotene.

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If you’ve been watching my videos you’ve probably heard me talk about how it’s important to include a wide variety of fresh fruits and vegetables in your diet. This means trying new things and treating yourself to the occasional tropical fruit, like Passion Fruit. When eaten fresh it contains a high concentration of potassium, dietary fiber, and the cancer preventing beta carotene. Passion fruit is also an excellent source of Vitamin C ( a good way to prevent Scurvy if you’re sailing the South Seas). Passion fruit is often consumed as juice or used as a flavoring in smoothies and desserts but, as always, it’s better to eat your fruit than to drink it.

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5 More Holiday Eating Tips to Keep Off Weight ~Nutrition & Health Tip

SavantMD — Wed, 28 Dec 2011 05:00:44 +0000

How you can enjoy the holiday season and not gain weight.

• About Kati Konersman

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Welcome to Savant MD. My name is Kati Konersman, I am a registered dietitian.
The holidays are a traditionally busy and indulgent time – we eat and drink more, and usually enjoy higher calorie foods and treats. With so much packed into the season – parties, work gatherings, shopping and other traditions, we typically not only stress more, but also exercise less.

How can we enjoy the festivities and not gain weight? If you have been procrastinating a bit about losing those extra pounds, my advice is to first of all, enjoy the season and focus on weight maintenance rather than weight loss. When the holidays are over, pick up where you left off on your weight loss plan or come back to Savant MD for some fabulous tips.
Some tips to enjoy the season-wisely.
1. Shave a few calories off meals by cutting back on “extras” such as butter, sour cream, cream cheese, dressings, gravy, whipped cream and cream sauces.
2. Choose low-fat appetizers – vegetables with low-fat dip, shrimp cocktails, whole-grain crackers with low-fat cheese. Avoid traditionally high calorie dips such as artichoke dips, spinach dip and ranch dips.
3. Choose roasted or grilled veggies over rich, creamed casseroles. You’ll enjoy the flavor of the vegetables and cut calories at the same time.
4. Slow down- truly enjoy your meal with friends and family.
5. Limit alcoholic beverages; not only are they empty calories, they tend to loosen self-control and increase hunger.

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Guavas Are a Superfruit High in Vitamins C and A Fiber and Folic Acid ~ Wellness & Nutrition Tip

SavantMD — Thu, 22 Dec 2011 05:00:54 +0000

Guavas are considered a superfruit because of their high nutrient content.

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When not eating your local, seasonal fruits, a nice one to try is the Guava. It’s actually native to Mexico, Central America, and northern South America but is now commonly grown throughout the tropics. It’s considered a superfruit because of it’s high nutrient content. It’s a great source of Vitamins C and A, dietary fiber, and folic acid as well as potassium, copper and manganese. The red-orange varieties have more pigment and thus more of the antioxidant polyphenols and carotenoids. So when you feel like you want to be in the tropics but can’t get away grab a guava and know you’ll be eating something healthy.

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5 Holiday Eating Tips to Keep Off Weight ~ Nutrition & Health

SavantMD — Wed, 21 Dec 2011 05:00:38 +0000

How can you enjoy the festivities and not gain weight?

• About Kati Konersman

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