5 Foods Dietitians Recommend

For Successful Weight Loss, Focus on Healthy Eating, not Limitation

Photo of Kelly R. Smith   by Kelly R. Smith
Foods that fight nutrient deficiencies
Foods that fight nutrient deficiencies
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Too many so-called weight loss diets focus on limiting what allow ourselves to eat, which sets us up for either failure at worst or a bad experience at best. Another popular approach is intermittent fasting. This helps by focusing on when we eat rather than what we eat. In this article we will take a look at specific foods that we should eat that most of us enjoy and are very versatile.

  • Basil seeds. These might be a little-known member of the culinary landscape (bet you don’t have any in your pantry), but basil seeds offer double the digestion-regulating fiber as chia seeds. Not only that, basil seeds are nutrient-packed. They contain lots of calcium for bone-building, magnesium, and iron, and plenty of inflammation-fighting antioxidant properties. If you can’t find them locally (the kind packaged for food not planting), I get mine on Amazon.com. Nutrineat.com says, “They help maintain the arteries clean and clear. They do not allow cholesterol to stick on the walls of the arteries. Thus, they help lower the risk of heart attack and stroke. As the soaked seeds form a thick mass, they make a filling drink. When taken before meals, it can curb overeating. Thus, it can help maintain weight.”1
  • Barley. If you are into grains, barley is a great choice. Similar to oats, bike oats, barley contains soluble beta-glucan fiber that is fantastic for regulating digestion and supporting a healthy gut microbiota. Nutritiondata.self.com says that a one cup serving contains 193 calories, 44.3g carbohydrates, 6.0g dietary fiber, and a low 0.7g total fat.2
  • Eggplant. This vegetable is not only very affordable and available, it lends itself to dishes such as no-fry eggplant Parmesan, a personal favorite. One cup of raw eggplant has just 20.5 calories and 4.8 grams of carbohydrate, about half of which comes from fiber (2.4 grams). There are about 3 grams of naturally occurring sugars in eggplant. Eggplant is a low-glycemic food coming in at a “1” for a single serving. This makes it a great food before a long workout.
No-fry eggplant Parmesan recipe, breading
No-fry eggplant Parmesan recipe, preparation (recipe listed below)
  • Spaghetti squash. This one is also very affordable and easy to find in most grocery stores. Spaghetti squash is an easy-to-prepare, plant-based, low-carb veggie option. It’s high in vitamins B6 and C and fills you up with high-fiber content. And who couldn’t get a bit more fiber in their diet? One cup (150g) of spaghetti squash comes in at just 42 calories and 10 grams of carbs as compared to 220 calories and 43 grams of carbs in standard pasta. All this makes it a great diet choice. Don’t forget to compost those hulls; your ornamental or vegetable garden will thank you.
  • Black beans. Black beans are a gut health superfood because they’re super high in fiber at only 15g per cup. They offer a fermentable resistant starch that helps foster a healthy gut microbiota. The right combo of fiber, protein, and slow-digesting carbs keep your blood sugar stable yielding longer-lasting energy levels. Black beans also contain a number of critical minerals such as zinc, iron and energizing copper.

Adding these 7 foods dietitians recommend for your diet will result in successful weight loss and a more varied diet.

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References

  1. Nutrineat.com, Basil Seeds Vs. Chia Seeds – A Complete and Detailed Comparison, https://nutrineat.com/basil-seeds-vs-chia-seeds
  2. Nutritiondata.self.com, Barley, pearled, cooked Nutrition Facts & Calories, https://nutritiondata.self.com/facts/cereal-grains-and-pasta/5680/2


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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Easy Homemade Mac and Cheese Recipe

Homemade Mac and Cheese

Traditional Comfort Food Your Kids Will Eat And Beg For More

Photo of Kelly R. Smith   by Kelly R. Smith; © 2022

Homemade mac and cheese comfort food
Homemade mac and cheese comfort food
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This article was updated on 04/03/22.

This Homemade mac and cheese is one of the favorite comfort foods in our humble abode, right up there with my ranch dressing cheeseburger. Even picky kids love it so you can slip in some vegetables if you like (hint, hint). It takes a little longer to make than that boxed stuff, but you have to ask, what is that yellow powder anyway? Soylent yellow? As with all recipes, I use as much organic ingredients as possible, and out of my own garden when possible.

Mac and Cheese Ingredients

  • 1 lb. rigatoni or the pasta shape of your choice. I like the whole wheat variety but hey, you’ve got to get the kids to eat it, right?
  • Organic butter for your baking dish
  • 2 cups Half-and-Half
  • 1/2 lb. mozzarella cheese cut into 1/2” squares or shredded
  • Kosher or pink Himalayan salt to taste
  • Freshly-ground pepper to taste
  • 2 cups of grated Parmigiano-Reggiano cheese if you can find it + a hand-full; I sometimes substitute shredded Swiss for the Reggiano
  • 7 Roma tomatoes, diced
  • 35 organic basil leaves, cut into strips, more or less according to your taste. This is just one more reason to keep an organic spice garden. If you don’t have, or can’t find, fresh basil, use basil paste.
Fresh organic basil leaves
Fresh organic basil leaves


Preparation

  1. Cook your pasta to al dente texture.
  2. Preheat your oven to 375 degrees.
  3. Drain your pasta and rub organic butter liberally in a 9” X 13” Pyrex® baking dish and add the pasta.
  4. In a saucepan, combine the mozzarella, 2 cups of Parmigiano-Reggiano, and Half-and-Half.
  5. Simmer, stirring often, until it’s a nice gooey mess!
  6. Add the salt and pepper to taste. Salt with caution if you have high blood pressure.
  7. Turn off the heat; stir in the tomatoes and basil.
  8. Pour the mixture all over the pasta and mix it in.
  9. Top with the hand-full of Parmigiano-Reggiano.
  10. Bake for 18 minutes, spoon it out, and enjoy!.


One of the things I like about this recipe is the fact that there a multitude of different ways to modify your ingredients, depending on the whims of you and your family. For example, how about changing up your cheese? Adding blue cheese will give the dish a funky edge that goes well with a red wine. The shape of the pasta? Adding in your favorite spices? It’s your call with this easy homemade mac and cheese recipe.

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Scrambled Eggs With Miso, Onions, and Spinach Recipe

by Kelly R. Smith

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Scrambled eggs with miso, onions, and spinach
Scrambled eggs with miso, onions, and spinach

This article was updated on 09/10/20.

The miso in these scrambled eggs gives it that very creamy rather than the usual “huge curd” appearance. What is miso? Basically, it’s a traditional Japanese seasoning produced by fermenting soybeans with salt and kōji resulting in an umami-heavy paste.

This recipe serves one; if you are making it for a group, like for a potluck of Labor Day gathering, the ingredients are easy to adjust. This is a recipe that makes it is easy to stay with organic food and that’s what I suggest.

Ingredient List

  • 2 eggs
  • 1 tablespoon unsalted butter
  • 2 teaspoons white or red miso paste
  • 1/4 cup diced red onion
  • 1/2 cup finely-sliced spinach
  • 1/4 cup finely-sliced basil
  • Salt and pepper to taste
  • Amount of shredded cheese to your taste; I threw in 1/2 cup of Swiss (optional)

Update: Today I made this dish for lunch again. I added in 2 large cloves of garlic, minced, and 1 cup of red cabbage, cut up tiny. It came out great. The only drawback was when I cut up the garlic. She-who-must-be obeyed complained that it was burning her nose. But, but. it’s good for my high blood pressure!

Preparation Steps

  1. Crack the eggs into a mixing bowl.
  2. Whisk in the miso until well mixed.
  3. Whisk in the remaining ingredients (except the optional cheese; see step 8).
  4. Add the butter to a sauce pan or skillet.
  5. Heat at medium-low heat just until the butter is melted.
  6. Add the egg mixture.
  7. Use a wooden spoon to stir the mixture until just almost done.
  8. Remove the pan from the heat and add in the cheese.
  9. Continue to stir for a moment until done.
  10. Turn out onto a plate and enjoy!

Health Benefits of Miso

Most of us already know the nutrition benefits of eggs lots of protein, they raise HDL (the good cholesterol), they’re loaded with nutrients, many studies show that they lower the chance of a hemorrhagic stroke, and they offer lutein and zeaxanthin to help to keep you from getting eye diseases like cataracts. But what about miso?

  • Rich in probiotics.
  • Nervous system support.
  • Beneficial for women in early pregnancy (folate).
  • Vitamin K for bone strength.

So you can see that combining scrambled eggs with miso not only makes a great breakfast (breakfast tacos, anyone?) but a quick dinner after a long day. And the dish goes well with additional ingredients that are to your liking.

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References:



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Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Turkey Italian Sausage and Peppers Recipe

by Kelly R. Smith

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Italian sausage and peppers
Italian sausage and peppers

Yes, I am back in the experimental recipe zone again. So comfortable with my culinary thinking hat on; I have an affinity for Frank Zappa’s Muffin Man. This recipe combines good veggies and spices with Italian sausage but with aorta-healthier turkey rather than pork. I don’t need to further push my high blood pressure. This recipe serves 6 and is ready in about an hour.

Ingredient List

  • 3 tpsp. olive oil
  • 1 tpsp. apple cider vinegar
  • 3 cloves garlic, minced
  • 1 tsp. crushed red pepper flakes
  • 3 bell peppers, sliced and diced (why not use all the colors)
  • 1/2 large red onion, diced
  • Himalayan or pink salt to taste (it’s chock full of minerals and nutrients, unlike the regular stuff)
  • Black pepper to taste
  • 6 Italian sausages sliced thin (hot or sweet, your choice)
  • 1/4 cup fresh basil, sliced up

Preparation

  1. Preheat your oven to 400 degrees.
  2. Combine and mix the vinegar, red pepper, oil, and garlic in a mixing bowl.
  3. Mix in the onion and bell peppers.
  4. Put the mixture into a 9″ X 13″ Pyrex dish.
  5. Distribute the sausage on top.
  6. Bake until the sausage is done, about 45 minutes.
  7. Take it out and distribute the basil on top.
  8. Enjoy.

More Recipes

This turkey Italian sausage and peppers recipe is very filling which is good if you have been working out or are on an intermittent fasting routine. It also keeps well in the refrigerator and even makes a tasty sandwich.


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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

10 Habits Result in a Slow Metabolism

Small Changes to Your Diet and Lifestyle Will Put Your Weight Loss in High Gear

Photo of Kelly R. Smith   by Kelly R. Smith
Where is your metabolism meter pinned?
Where is your metabolism meter pinned?
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This article was updated on 02/07/21.

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It’s no secret that our metabolisms slow down as we age. For most of us that means packing on the pounds. If you want to reverse that course of action, it’s not too late to begin. There’s no need to wait to make a New Years resolution. Just work on this list of bad habits that slow metabolism.

  • Do you skip breakfast? Unless you are practicing intermittent fasting, you shouldn’t. When you sleep, your metabolism slows. A hearty breakfast will kick it back into gear. While you are at it, try to include foods that contain probiotics, like yogurt with active cultures, to keep your gut in balance. Regularity is a good thing!
  • Or, are you eating the wrong things for breakfast? Donuts may be your convenient comfort food, but they aren’t doing you any nutritional favors. What you really need is fiber and protein. I usually go for my homemade bread; it has whole wheat and quinoa for protein and plenty of fiber, what with the steel-cut oats and wheat bran.
  • Are you sitting too much? An excess of butt-time triggers your energy-conservation mode. Working from home during the COVID-19 pandemic only makes things worse. I work from home but I’m made aware when I’ve been at the keyboard too long by my Garmin 235 watch. It has a move bar that activates after sitting too long. A stroll around the block is enough to make it go away… until the next time. The National Health Service from the UK says, “Sitting for long periods is thought to slow the metabolism, which affects the body’s ability to regulate blood sugar, blood pressure, and break down body fat.”
  • Are you doing enough strength training? Resistance-based exercise keeps your heart rate, and thereby your metabolism, higher after you finish. The American Council on Exercise says, “Whether you lift weights, use resistance bands or use your own body weight for resistance, resistance creates microtears in the muscle tissue. As your body repairs these tears, muscle tissue grows and requires more calories to stay alive.” Cardio activities like running do this as well, just not for as long. Ideally, you should do both cardio and weights.
  • Are you eating enough protein? If not, you aren’t going to be able to build or even maintain muscle mass. As noted above, muscle mass is essential in keeping the motor that is your metabolism humming along. If you are a vegan you will need to be more creative to satisfy your protein needs. My oatmeal flax seed bread recipe is a good source as are beans and quinoa.
  • Are you drinking enough water? Most of us don’t. A study by The Journal of Clinical Endocrinology & Metabolism found that, “Drinking 500 ml of water increased metabolic rate by 30%. The increase occurred within 10 min and reached a maximum after 30–40 min. The total thermogenic response was about 100 kJ.” So drink up.
  • Are you stressed out? If you are then you’re producing the hormone cortisol. The effects? An increased appetite, less desire to exercise, an attraction to comfort foods, and reduced quality of sleep.
  • Are you getting enough dairy products in your diet? Milk, cheese, yogurt, and supplements are critical; research links dietary calcium intake to improved regulation of energy metabolism. The National Institute of Health, citing a Spanish study, concluded that, “Our results show that consuming dairy products is associated with a better metabolic profile in the Spanish population.”
  • Are you sleeping cool? As it turns out, snoozing in a room that’s about a cool 66ºF increases the level of brown fat. This fat is responsible for burning calories to generate heat. So chill out already.
  • Are you eating too much fast food? If you are, you are consuming a lot of high-fat content which takes more time to digest than leaner content. This, in turn, can slow down metabolism and stress compounds the problem.

So there you have it. These 10 bad habits result in a slow metabolism. The good news is that it’s easy to form new habits. So get on with it already.

References

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Roasted Beets with Herbs and Orange Recipe

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Roasted beets with herbs and goat cheese
Roasted beets with herbs and goat cheese

This is a very easy dish to make. Some people think they don’t like beets, but be forewarned, this is not that processed stuff that old Aunt Martha plops out on Thanksgiving and Christmas along with the turkey. As a bonus, beets are super-nutritious and can help to lower blood pressure.

Buy your beets in a bunch at the grocery store. They are actually the root of the plant and so will most likely have the green leaves attached. These are also edible. Or, throw them in your compost pile. You do have a compost pile, right? Compost is just as important as mulch and you’ve already paid for the food.

Roasted Beets Ingredient List

  • 1 dozen (preferably organic) beets
  • 1 cup water
  • 1 large cinnamon stick, crumbled
  • 1 large shallot, minced
  • Finely grated zest of 1 orange
  • 1/4 cup white wine vinegar
  • 1/4 cup chopped flat-leaf parsley
  • 1/4 cup chopped tarragon
  • 1/4 cup plus 2 tablespoons extra-virgin olive oil
  • 2 – 4 oz. crumbled goat cheese (the pic above used about 3 oz. to give you an idea)
  • 1/4 cup chopped chives

Preparation

  • Preheat the oven to 375°. Cut the leaves and the roots from the beets, wash them, and arrange them in a roasting pan (I use an 8″ X 8″ Pyrex) and add the cinnamon and water. Cover tightly with foil and bake for 1 hour.
  • While it’s baking, make the dressing by pouring the vinegar in a bowl, mixing in the minced shallot, orange zest, tarragon, parsley, chives, and oil.
  • Let the beets cool a bit and cut in 1/4″ slices. Some people might want to peel the beets but I prefer to leave it alone and get the added nutrition. Arrange them overlapping on a serving plate or platter.
  • Spoon the dressing over the beet slices and sprinkle the top with the goat cheese.
  • Eat.

Health Benefits of Beets

With all the good things going on with beets, it is a wonder that people don’t eat more of them. Consider:

  • Beets can lower your blood pressure. This is because they are high in healthy nitrates, which are converted to nitric oxide inside your body. Nitric oxide can help dilate blood vessels and lower your blood pressure.
  • Beets give your energy a boost. By dilating your blood vessels it delivers more oxygen to your muscles.
  • Lots of fiber. One cup of beets contains about 3.5 grams of fiber. Regularity is a good thing, even if we don’t talk about it much.
  • Many, many antioxidants. That is why beets have that vibrant red color. One in particular is betalain, higher in fighting off free radicals than vitamin C.
  • Good for your brain power. This, because of increased blood flow.

So there you have it. There’s no reason not to make roasted beets with herbs and orange for dinner today.

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

Health Benefits of Tart Cherries

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Tart cherries harvested
Tart cherries harvested

Tart cherries which are also labeled as sour, dwarf or Montmorency cherries, have become increasingly popular over the last couple of years, and for good reason–their health benefits. It is most often consumed as a juice. Tart cherry juice is extracted from the ripe fruit of the Prunus cerasus tree. The tree is native to both southwest Asia and Europe.

Whether you purchase concentrate bottled juice, frozen, or concentrated liquid, it is important to note that the product can contain a substantial amount of added sugar because, well, they’re tart! Be a label-reading consumer. And as always, look for organic products. That being said, here are some health benefits.

How Your Health can Benefit from Tart Cherries

  • Reduce muscle soreness and optimize strength. If you’re a runner, walker, or indulge in another sport, this benefit is obvious. In one study, runners were given 16 ounces (480 ml) of cherry juice in the days before and immediately following a marathon. They were found to have less muscle damage, soreness, and inflammation than they had experienced in previous races. In addition, they also recovered faster. As for weight trainers, tart cherry juice and supplements may increase muscle strength. If your goal is weight loss, reducing muscle soreness means more productive workouts.
  • High in nutritional value. Even though an 8-ounce (240-ml) serving contains 119 calories, it’s packed with valuable nutrients. For example, offsetting the 28 grams of carbs are 5 grams of fiber, 2 grams of protein, 7% of the RDI of vitamin K, 14% of the RDI of manganese, 62% of the RDI of vitamin A, 12% of the RDI of potassium, 12% of the RDI of copper, and 40% of the RDI of vitamin C.
  • Sleep better and longer. Not many people get the recommended amount of nightly sleep, do they? But tart cherries are naturally high in melatonin which is a hormone responsible for sleepiness. Many people are afflicted with insomnia as I have been for years. I have found that melatonin is a natural, safe, non-habit forming solution. Further, tart cherries contain a healthy helping of tryptophan and anthocyanins. These two compounds are thought to help the body create melatonin.
  • Strengthen your immune system. It is widely believed that that tart cherries’ high antioxidant content may help prevent infections. During flu season and the Coronavirus pandemic, who doesn’t need that to hedge their bets?
  • Control symptoms of gout and arthritis. Some studies have looked at the effect of tart cherry juice on gout. Gout is a specific type of arthritis accompanied by repeated attacks of swelling and intense pain. The thought is that tart cherry juice seems to reduce blood levels of uric acid which is a chemical that triggers gout when present in elevated concentrations. The juice is often claimed to reduce arthritis symptoms, such as joint pain and inflammation.
  • Improve your brain health. Degenerative brain disorders such as Parkinson’s and Alzheimer’s are caused, at least to some extent, by oxidative stress. Tart cherries and their juice offer a large amount of antioxidants as well as other beneficial plant compounds that may have protective effects on brain cells.

Standard disclaimer: if you are considering going on a tart cherry regimen and you are on any type of medication, consult your doctor. For example, it contains quercetin which is a plant compound that may interact with certain meds, blood thinners in particular. But for most of us, the health benefits of tart cherries are well worth a look.

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About the Author:

Photo of Kelly R. SmithKelly R. Smith is an Air Force veteran and was a commercial carpenter for 20 years before returning to night school at the University of Houston where he earned a Bachelor’s Degree in Computer Science. After working at NASA for a few years, he went on to develop software for the transportation, financial, and energy-trading industries. He has been writing, in one capacity or another, since he could hold a pencil. As a freelance writer now, he specializes in producing articles and blog content for a variety of clients. His personal blog is at I Can Fix Up My Home Blog where he muses on many different topics.

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