Samantha Rigoli MPH, RD, CDN, RYT
Nutrition experts at the Harvard School of Public Health have modified the government approved MyPlate (formerly food pyramid). Harvard's plate emphasizes the importance of distinguishing between high and low fat dairy/meat in addition to whole grains, eating a variety of vegetables, and including activity. http://news.harvard.edu/gazette/story/2011/09/harvard-serves-up-its-own-plate/?utm_content/ … [Read more...]
Leanwashing is when a company makes exaggerated or misleading health claims through advertising, marketing, or packaging. The terms below are the most frequently seen for this year. Natural- this word has no legal definition, even sugar-laden sodas have made this claim Made-with- these words do not guarantee that the healthy ingredient it claims to contain has any sizable amount in the product; in other words, the product may only have trace amounts of the ingredient Whole grains- unless it has 100% whole grain, the product may only have trace amounts Light- read the nutrition … [Read more...]
There are some foods that are exceptional at helping us fight stress in the body. Below are a list of foods that have been proven to help cope and the mechanism behind why they work. Avocado- the high potassium level helps lower blood pressure. Broccoli- the B vitamins, including folic acid, can help relieve anxiety as well as stress. Spinach- the high level of magnesium helps fight irritability, indigestion, stress and fatigue. Almonds- the selenium in nuts can help fight depression, fatigue, and anxiety. Almonds also have vitamin E, zinc and magnesium which can help boost the … [Read more...]
My baby loves seaweed. It sounds strange but he just loves to hold those little slices of black/green paper-like substances in his little fingers and chomps away. Maybe it’s the texture, the crunch, maybe it is that sea-like flavor or it could possibly be the nutrient content that he is craving. It’s a good thing too because having a mom as a nutritionist, you’re lucky if you like seaweed as snack since it will be a looong time before you get to have cookies! You know I’ll be one of those moms that offers the kids seaweed and quinoa croquettes after school as a snack rather than … [Read more...]
As a new mom myself, I am constantly looking for new recipes to make for my little man, Leo. I came across this great recipe that not only seems to make it into the mouth of my picky eater, but also meets the high nutritional quality criteria for his Nutritionist mother! They are great for a meal or even for transporting with you while you're out and about. They can definitely be eaten either warm or cold so that makes them extra easy for busy moms on the run. Honestly, it doesn't matter what your age is...these amazing croquettes are good for everyone. QUINOA AND PEA SPICE … [Read more...]
Are you doing these 5 tricks to keep your weight down over the holidays? Don’t skip breakfast! This is crucial to successful eating throughout the day. The way your start your day will dictate how you end your day, so get started right and keep your blood sugar and hunger under control. Combine protein and carbohydrates for meals and snacks. For example, eat a handful of nuts with your apple to feel more satisfied and hold off hunger. Drink at least 2 liters of water per day. Thirst can make you think you’re hungry! Consume at least 25-30 grams of fiber per day. Try one … [Read more...]
Here is just one more reason to love the American Museum of Natural History... Their latest exhibit is called Our Global Kitchen: Food, Nature, Culture. If you have children, this would be a perfect way to get them exposure to new and exciting foods as well as interesting facts surrounding them. It may be perfect for your picky eaters. If you find yourself struggling to get your little ones to eat their fruits and vegetables try making food fun whenever possible. Through constant and repeated exposure you may eventually see results. Don't give up and remember, it … [Read more...]
Isn't this the most beautiful mandala you have ever seen? I just had to share this one. For those of you unfamiliar with mandalas, I found this great description: The word "mandala" is from the classical Indian language of Sanskrit. Loosely translated to mean "circle," a mandala is far more than a simple shape. It represents wholeness, and can be seen as a model for the organizational structure of life itself--a cosmic diagram that reminds us of our relation to the infinite, the world that extends both beyond and within our bodies and minds.Describing both … [Read more...]
Wow! it has been way too long since I have posted a recipe here. It's really amazing how much time flies when you have a baby and a business. At this point I could use about 5 more hours in a day. Having said that, clearly my dinner choices have been quick and easy in the past few months. There is little time for slow cooking anything. I will post a few quick and easy recipes that I like. Here's a great dinner option for something new to do with turkey meat. I also added brown rice but I think you should also add a nice leafy green veg such as bok choy or kale for the vegetable portion of … [Read more...]
This is by far my new favorite snack. Check out how easy it is to make your own fruit leather. I always assumed this was one of those foods that I was going to have buy forever. Caution: This is highly addictive and you can easily eat the entire tray in one sitting. Try not to! It is too much fruit and sugar for one snack. Eat it as a dessert after a balanced meal or with a protein source. (That's the nutritionist in me speaking) Ingredients Fresh fruit (I used strawberries and kiwis for this one but feel free to use your favorite- mango, berries, apples, apricots, etc) Water I … [Read more...]
 welcome... Milk and honey is a testimonial to food. It is the story of my deepest gratitude to the plants and animals that have nourished my body and soul and taught me the difference between eating to live and … [Read More...]
If you haven't seen it already, check out this photo gallery of how people eat around the world: http://t.co/P5Zb6AVlH6 A scientist's take on re-designing the food label to make easier to understand: http://t.co/I64rKM60Dm
