HealthCastle.com Nutrition Tidbits

Why "Natural" May Not Be Good For You

Sofia Layarda, MPH, RD — Fri, 25 May 2012 15:01:03 +0000

(HealthCastle.com) The labels practically shout out from every shelf: "made from natural ingredients," or, in one of our more recent finds, made with "all-natural oil." Is there any merit to something that is labeled natural on the store shelves?

Sprouting Grains and Seeds at Home

Sofia Layarda, MPH, RD — Tue, 22 May 2012 15:01:08 +0000

(HealthCastle.com) Sprouting grains and seeds seems to be all the rage these days. What is the real deal with sprouting, and is there a way to do this at home?

Growing Edible Flowers: Beautiful and Nutritious

Christina Newberry, Reviewed by Gloria Tsang, RD — Fri, 18 May 2012 15:01:03 +0000

(HealthCastle.com) Many people with a small amount of space for gardening find themselves having to make a difficult decision: grow flowers, or grow food? If you've found yourself facing this dilemma, we're here to tell you that you can have your cake (or, in this case, flower) and eat it, too. Yes, it's true. You can actually eat many flowers that grow well in small spaces. So you can have the best of both worlds - a lovely flower garden on your balcony, and tasty, nutritious, home-grown food to add to salads, sandwiches, and stir fries.

Books We Love: French Kids Eat Everything

Sofia Layarda, MPH, RD — Wed, 16 May 2012 15:01:03 +0000

(HealthCastle.com) This book contains a combination of parenting and feeding advice that will either seem common sense or be life-changing, depending on your own food upbringing and eating habits. Author Karen Le Billon and her husband moved their two young children from Canada to France, and encountered, among other cultural adjustments, a very different food culture in France, where kids seem to eat everything (including vegetables), do not snack between meals, and rarely complain about it. To top it off, French kids are rarely overweight, despite their love of food.

Nutrition Faceoff: Rice Krispies Cereal vs. Rice Krispies Gluten-Free Cereal

Sofia Layarda, MPH, RD — Mon, 14 May 2012 15:01:03 +0000

(HealthCastle.com) Rice Krispies breakfast cereal has been around for a long time, and is the main ingredient in the sticky, marshmallow-encased rice crispy treats. Recently, Kellogg's has started offering a gluten-free version of Rice Krispies cereal. So in honor of May being Celiac Awareness Month, we thought we would compare the two. Is one version of this cereal better than the other?

#GoUnDiet Party: Eat Right This Summer

Gloria Tsang, RD — Fri, 11 May 2012 15:01:03 +0000

(HealthCastle.com) Summer is finally upon us! Are you ready for another season of outdoor parties and picnics? What are your tricks to cool yourself down with the rising temperature? Join us for a fun discussion and let's share practical tips on eating right this summer!

Destination Las Vegas: Healthy Eating Options in Sin City

Christina Newberry, Reviewed by Gloria Tsang, RD — Wed, 09 May 2012 16:22:52 +0000

(HealthCastle.com) Las Vegas: It's the home of huge buffets, giant steaks, and the deep-fried Twinkie. Finding a healthy meal in a city that tries its best to encourage grown-ups to misbehave may seem like an insurmountable task. But the truth is, there are ever-more options for those looking to skip the giant, grease-fueled meals and explore the lighter side of Vegas dining. With a little pre-planning, you can make it through your whole Vegas vacation without eating a single meal you'll regret.

Is High Fructose Corn Syrup Worse Than Sugar?

Sofia Layarda, MPH, RD — Mon, 07 May 2012 15:01:03 +0000

(HealthCastle.com) People have been saying sugar is sugar, so it doesn't matter whether it's natural or processed. It turns out they may have to change their view.

Fava Beans - Food of the Month

Sofia Layarda, MPH, RD — Wed, 02 May 2012 15:01:03 +0000

(HealthCastle.com) Our May pick is a legume with a long-standing history of cultivation in many cultures around the world. Also known as broad beans, you can find fava beans in many cuisines, from those in the Middle East and Africa all the way to Europe, Latin America, and Asia.

Nutrition Tidbits for Fava Beans

1/2 cup of boiled fava beans contains:

How to Manage Morning Sickness, Nausea, and Vomiting during Pregnancy

Sofia Layarda, MPH, RD — Mon, 30 Apr 2012 15:01:05 +0000

(HealthCastle.com) Many women experience some nausea or vomiting during pregnancy. If you have been personally affected, you know the term "morning sickness" is really a misnomer, since the feeling of queasiness (or the urgent need for a barf bag) can happen at just about any time of day. Are there foods we can eat to keep morning sickness at bay?

A Diet with High Fiber Foods

Owennie Lee, RD — Fri, 27 Apr 2012 17:06:45 +0000

(HealthCastle.com) Fiber plays an important role in our health. Well-known benefits of dietary fiber include the prevention of constipation, hemorrhoids, and diverticulosis, as well as weight management. In addition, soluble fiber can help decrease blood cholesterol levels. With the recommended daily fiber intake at 38 grams for adult males (19-50 years) and 25 grams for women, it is really handy to get to know some high fiber foods to make sure you get enough.

You Can Cook: Hulled Barley

Sofia Layarda, MPH, RD — Fri, 27 Apr 2012 15:01:03 +0000

(HealthCastle.com) When you hear barley, many of you may think beer, but in its whole grain form (called hulled or dehulled), barley is a nutty, hearty choice to add to your favorite soup, salad, or pilaf. As a cereal crop, barley has been cultivated for thousands of years. The Romans referred to gladiators as "hordearii," which meant eaters of barley.

Health Benefits of Garlic

Sofia Layarda, MPH, RD — Mon, 23 Apr 2012 15:01:19 +0000

(HealthCastle.com) Many of our favorite dishes would not taste quite the same without garlic. A member of the Allium family, which also includes leek and onion, garlic is being studied for its many health benefits.

The Many Health Benefits of Garlic

Cardiovascular Health

Books We Love: 200 Easy Homemade Cheese Recipes

Christina Newberry, Reviewed by Gloria Tsang, RD — Fri, 20 Apr 2012 15:01:03 +0000

(HealthCastle.com) We're big advocates of being able to control what's in your food. One way to do that is to make a product from scratch that you'd usually buy pre-made, allowing you to know exactly what it contains and make modifications to suit your tastes or dietary needs.

Nutrition Faceoff: Craisins (Dried Cranberries) vs. Raisins

Sofia Layarda, MPH, RD — Mon, 16 Apr 2012 15:01:02 +0000

(HealthCastle.com) This month we take a closer look at two popular portable snacks that are dried fruits. Are all dried fruits essentially the same?

#GoUnDiet Party: Eat Well For The Swimsuit Season

Admin — Fri, 13 Apr 2012 15:01:03 +0000

(HealthCastle.com) Spring is here! Are you ready for the swimsuit season? How do you get yourself in shape? Join us for a fun discussion and let's share practical ways to eat real and well!

Managing Anemia Through Diet

Sofia Layarda, MPH, RD — Wed, 11 Apr 2012 15:01:03 +0000

(HealthCastle.com) There are many causes of anemia, but the condition itself basically means lacking healthy red blood cells to carry oxygen throughout the body. We're going to discuss a few anemia conditions that are diet related.

Treating Anemia through Diet

Iron Deficiency Anemia

Fight Spring Sniffles with Allergy-Busting Foods

Christina Newberry, Reviewed by Gloria Tsang, RD — Mon, 09 Apr 2012 15:01:02 +0000

(HealthCastle.com) With the arrival of spring, many people start to dread the onslaught of outdoor allergies. For some, it's just a few sniffles. But some unlucky allergy sufferers have to face major bouts of allergy symptoms, including red, itchy eyes and skin, sneezing, and even trouble breathing. Allergies can have a major impact on your health and your ability to get out and enjoy the first days of long-awaited warmer weather.

Lesser-Known Beans Showcase

Sofia Layarda, MPH, RD — Thu, 05 Apr 2012 15:01:03 +0000

(HealthCastle.com) Beans as a group have demonstrated many health benefits. But beyond red kidney beans in chili or black beans in tacos, what lesser-known beans are out there, and which types of dishes are they best suited to?

5 Lesser-Known Beans: Which Beans for Which Dishes?

Mung Bean

Arugula - Food of the Month

Sofia Layarda, MPH, RD — Mon, 02 Apr 2012 15:01:02 +0000

(HealthCastle.com) In celebration of spring and sustainable eating, we thought it would be appropriate to highlight a vegetable you can grow in a pot without a lot of work. Arugula, our pick this month, is a dark green leafy vegetable with many names including rocket, roquette, rucola, eruca, or rocket salad. It grows well in a mild, cool springtime setting with some sun.

Spring Planting for a Nutritious Veggie Garden

Christina Newberry, Reviewed by Gloria Tsang, RD — Wed, 28 Mar 2012 15:11:52 +0000

(HealthCastle.com) Depending on where you live, you may still be firmly under winter's grasp, or the early signs of spring may be, so to speak, in full bloom. No matter what weather you're facing, one thing is certain: If you love gardening, you're starting to get excited. It's time to start thinking about what tasty treats you'll grow in your own garden this year, and in many areas it's even time to start putting seeds in the ground!

Giveaway: A Cool HINT Set

Admin — Mon, 26 Mar 2012 16:19:56 +0000

(HealthCastle.com) We are excited to giveaway a cool HINT set. The idea behind HINT is simple: pure water, nature's original refreshment, accented with a hint of natural flavor. No sugar, no artificial sweeteners: HINT is a refreshing alternative to sodas, juice and other sweetened drinks and it tastes great. HINT has teamed up with Registered Dietitian Heather K. Jones (The Diet P.I.) to help you kick-start a new healthy drinking routine.

You Can Cook: Farro

Sofia Layarda, MPH, RD — Mon, 26 Mar 2012 15:01:02 +0000

(HealthCastle.com) If you enjoy discovering new whole grains to add to your meal rotations, this month's whole grain should give you a new way of enjoying wheat. Farro is the talian name for an ancient wheat strain known as emmer wheat. It is sometimes confused with spelt, but is actually an older strain than spelt. Farro is available whole (intact grain), cracked (whole grain cracked into smaller pieces), pearled (perlato), or semi-pearled (semi-perlato).

Books We Love: MyPlate for Moms

Sofia Layarda, MPH, RD — Thu, 22 Mar 2012 15:01:02 +0000

(HealthCastle.com) Busy family schedule? Stressed about what to feed yourself and the whole family? Last night, we chatted about Getting Your Plate in Shape in our monthly #GoUnDiet Twitter party. Today, we want to introduce you to the book MyPlate for Moms: How to Feed Yourself & Your Family Better by Elizabeth M. Ward, MS, RD.

Vegetarian Meat: Make Your Own Wheat Gluten

Christina Newberry, Reviewed by Gloria Tsang, RD — Wed, 21 Mar 2012 15:01:02 +0000

(HealthCastle.com) If you're vegetarian, or just looking to reduce your meat intake, you probably eat a lot of tofu or soy products. It's an easy-to-find vegetarian protein source that can relatively easily be used in place of meat. But the truth is, its texture is not firm enough to work with. That's where wheat gluten comes in. Like tofu, wheat gluten is a vegetarian protein source that originated in Asia.

Reduce Your Water Footprint Through Mindful Eating

Christina Newberry, Reviewed by Gloria Tsang, RD — Mon, 19 Mar 2012 15:01:03 +0000

(HealthCastle.com) March 22 is World Water Day. The United Nations declared World Water Day in 1993, and every March 22 since, they have focused their efforts on implementing recommendations that impact the world's water resources.

#GoUnDiet Party: Get Your Plate In Shape

Admin — Fri, 16 Mar 2012 15:27:47 +0000

(HealthCastle.com) March is Nutrition Month! The cold and chilly days are almost behind us. How do you get your plate and yourself in shape? Join us for a fun discussion and let's share practical ways to eat better!

Lactose Intolerance: Diet Options and Alternatives

Gloria Tsang, RD — Thu, 15 Mar 2012 16:49:31 +0000

(HealthCastle.com) Bloated right after drinking a glass of milk? You are not alone. About 70% of the world's population just can't drink milk or eat dairy products without getting an upset stomach. Lactose intolerance is genetic, and happens most often in people of African, Asian, and Mediterranean descent. Many people with lactose intolerance don't even know they have the condition, while some may be misdiagnosed as having a serious bowel disease. Don't believe you have a serious bowel disorder until you are sure milk is not the culprit.

Five Office Lunch Ideas to Keep You Healthy

Beth Ehrensberger, MPH, RD — Wed, 14 Mar 2012 15:01:02 +0000

(HealthCastle.com) When it’s time to break for lunch, what food calls your name? If you’ve come to work unprepared, it’s all too easy for the ease of the drive-through or a quick deli stop to beat out healthy selections. Your best defense against a waistline-expanding lunch is a simple-to-prepare and tempting spread of foods that will have you anticipating lunch - and leaving your colleagues jealous of your brown bag.

Something for Everyone: Five Tasty Office Lunch Ideas

Brown Bag Traditional

10 Tips for Easy Weight Loss

Gloria Tsang, RD — Tue, 13 Mar 2012 16:59:16 +0000

(HealthCastle.com) You know you are experiencing yo-yo dieting, but do not know how to stop it! It is time to get your balance back. The following easy weight loss tips will help you lose weight in a healthy way.

Top 10 Easy Weight Loss Tips

Tip 1: Find out how many calories you need

BMR (Basal Metabolic Rate) / BMR [kcal]

Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal

Nutrition Faceoff: Sweet Potato vs. Potato

Sofia Layarda, MPH, RD — Mon, 12 Mar 2012 16:07:17 +0000

(HealthCastle.com) To celebrate Nutrition Month, we thought we would have a little fun and do a faceoff comparing two vegetables. Here we take a closer look at two tubers that, despite their names, are actually completely unrelated.

Infant Formula 101

Gloria Tsang, RD — Mon, 12 Mar 2012 00:29:03 +0000

(HealthCastle.com) All pediatric experts agree that breast milk is the best food for a growing baby. It provides a perfect balance of nutrients as well as antibodies to protect your baby from disease. A qualified lactation consultant can coach and provide breast-feeding support. Visit Le Leche League for more information.

Protein Content of Foods

Sofia Layarda, MPH, RD — Fri, 09 Mar 2012 16:01:02 +0000

(HealthCastle.com) Protein is important as building blocks in our bodies. While we often associate protein with "meaty" foods, how much protein is actually in the foods we eat? Here are some foods and their protein content per serving.

Flax Seeds - Which Kind to Choose and What Health Benefits?

Gloria Tsang, RD — Wed, 07 Mar 2012 17:12:51 +0000

(HealthCastle.com) Their high content of alpha linolenic acids (ALA) has made ancient flax seeds a modern miracle food. Along with chia seeds, flax seeds top the ALA scale chart, providing about 1. 7 grams of ALA per tablespoon. In the past 10 years, flax seeds have been touted as a super food, and these tiny wonders surely live up to the name!

Health Benefits of Flax Seeds

Heart

How to Make Your Own Mozzarella Cheese Recipe

Christina Newberry, Reviewed by Gloria Tsang, RD — Tue, 06 Mar 2012 16:01:03 +0000

(HealthCastle.com) Cheese is something pretty much everyone loves. And it's easy to pick up a block of cheese from the grocery store. But did you know that you can actually make cheese yourself at home? The end result is delicious, plus, there's the added benefit that you can control exactly what goes into your cheese when you make it yourself, including adjusting the amount of salt or using vegetarian rennet (and eliminating any artificial additives or preservatives you'd find in the store-bought stuff).

How to Make Your Own Butter

Christina Newberry, Reviewed by Gloria Tsang, RD — Mon, 05 Mar 2012 16:01:02 +0000

(HealthCastle.com) When you pass the dairy case at the grocery store, butter is probably a standard item on your list. Next time you're at the store, instead of buying butter, why not try buying cream and making your own butter from scratch instead? It's surprisingly fast and easy, and requires only two ingredients and a food processor! The end result is much tastier than store-bought butter, and you can decide how much salt to use, or even to use herbs or other natural ingredients to make gourmet flavored butters.

Cauliflower - Food of the Month

Sofia Layarda, MPH, RD — Fri, 02 Mar 2012 16:01:03 +0000

(HealthCastle.com) When we talk about eating more fruits and vegetables, what often comes to mind are the brightly colored varieties (hence the reference to eating "the colors of the rainbow"). But white-fleshed fruits and vegetables have their own secrets of the healthful kind. In celebration of Nutrition Month, let's take a closer look at a white vegetable: cauliflower.

Healthy Weight Gain During Pregnancy

Gloria Tsang, RD — Thu, 01 Mar 2012 16:43:02 +0000

(HealthCastle.com) What you eat every day, even before you are pregnant, is important for your health as well as for the health of your baby. Your diet before pregnancy and while you are pregnant should contain the vitamins and nutrients that your body will need to help your baby develop and grow the way he or she should.

Healthy Comfort Food Your Taste Buds Will Crave

Beth Ehrensberger, MPH, RD — Wed, 29 Feb 2012 16:01:02 +0000

(HealthCastle.com) Like an old college sweatshirt or worn-in pair of jeans, when you crave comfort, only the most familiar will do. And when it comes to comfort food, who really wants to eat a salad when the taste buds have been begging all day for a big, creamy bowl of mac and cheese like mama used to make? But too many encounters with comfort food faves can leave those old jeans a little too snug, since traditionally, comfort food is brimming with fat and plenty of empty calories.

Gaining Weight the Healthy Way

Sofia Layarda, MPH, RD — Tue, 28 Feb 2012 16:01:03 +0000

(HealthCastle.com) Given the public obsession with losing weight, trying to gain weight may be the furthest thing from your mind. However, there are those who have incurred significant weight loss from a medical procedure or due to a medical condition. In such cases, maintaining a healthy weight can be a challenge. Or, you may have teenagers, particularly boys, that are trying to put on weight or "bulk up." What is the best way to gain weight, and is it possible to do so in a healthy way?

Diet Tips To Fight and Prevent PMS Symptoms

Sofia Layarda, MPH, RD — Mon, 27 Feb 2012 16:01:02 +0000

(HealthCastle.com) For a large number of women, "that time of the month" means putting up with cramps, headaches, mood swings, fatigue, irritability, and breast tenderness or pain. What are ways to fight PMS symptoms through the foods we eat?

4 Diet Tips to Fight PMS and Prevent Symptoms

Do Dairy to Get Calcium and Vitamin D

Staying Regular: Foods To Ward Off Constipation

Sofia Layarda, MPH, RD — Fri, 24 Feb 2012 17:01:02 +0000

(HealthCastle.com) There is a lot of talk about getting enough fiber and fluid in your daily diet to prevent constipation. But beyond just making sure you get your fruits and vegetables, what foods can actually help ward off constipation?

Foods To Ward Off Constipation

There are many possible causes of constipation. Addressing it comes down to getting enough:

Fiber

You Can Cook: Amaranth Porridge

Sofia Layarda, MPH, RD — Thu, 23 Feb 2012 16:01:02 +0000

(HealthCastle.com) In celebration of Heart Health month, we show you how to prepare a porridge alternative for hot breakfast, whether you're tired of eating oatmeal every morning, or just want a gluten-free alternative. Probably a lesser-known whole grain than quinoa or millet, amaranth is a gluten-free crop that dates back thousands of years to the time of the Incas. It is related to spinach and beets. Both the tiny seeds and leaves are edible and are consumed in many parts of the world. Besides being high in fiber, amaranth seeds are unusually high in protein.

How to Find a Decaf Coffee You'll Actually Enjoy

Christina Newberry, Reviewed by Gloria Tsang, RD — Wed, 22 Feb 2012 16:01:02 +0000

(HealthCastle.com) In North America, we love our coffee. According to the National Coffee Association, 56% of Americans drink coffee every single day. But sometimes, you might crave the taste and warmth of coffee without the jolt of caffeine, especially if you want to savor a coffee after dinner. It used to be that decaf coffee options were universally disappointing (and made with potentially toxic chemicals), but decaf coffee has come a long way in recent years.

Top Iron Rich Foods for Iron Deficiency Anemia

Gloria Tsang, RD — Mon, 20 Feb 2012 17:01:02 +0000

(HealthCastle.com) A diet with iron rich foods along with iron supplements is often recommended for women with iron deficiency anemia. Absorption of iron from food is often influenced by multiple factors. One important factor being the form of iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available.

Top Local, Natural Foodie Tours in Vancouver

Christina Newberry, Reviewed by Gloria Tsang, RD — Fri, 17 Feb 2012 16:01:03 +0000

(HealthCastle.com) Vancouver, BC is the home of the 100-mile diet, and a center of organic, local, natural eating known worldwide. That's why we chose it as the first featured city in our series on foodie destinations. Unlike other foodie tourism information, which tends to focus on rich, heavy (although, admittedly delicious) foods, we're going to focus on opportunities to explore fresh, local, and natural foods in some of the great food cities of the world!

So, let's dive in and see what healthy foodie tourism opportunities await in Vancouver!

Giveaway: 2 Copies of Go UnDiet by Gloria Tsang (Feb 2012)

Admin — Thu, 16 Feb 2012 16:01:03 +0000

(HealthCastle.com) We are giving away 2 copies of Go UnDiet written by our very own Editor-in-Chief, Gloria Tsang, RD.

To Enter: Simply complete the following actions! The more actions you complete, the more entries you will receive.

Contest closes on Tuesday Feb 21, 2012 midnight.

Grapefruit Active Lifestyle Meal Plan

Admin — Wed, 15 Feb 2012 16:01:02 +0000

(HealthCastle.com) Watch as Gloria Tsang, RD, our Editor-in-Chief, interviewed Dawn Jackson Blatner, RD, LDN about her latest project, the Grapefruit Active Lifestyle Meal Plan.

Nutrition Faceoff: Low-Fat Milk vs. Low-Fat Chocolate Milk

Sofia Layarda, MPH, RD — Tue, 14 Feb 2012 16:01:02 +0000

(HealthCastle.com) Despite the proliferation of fortified non-dairy milks on the market today, cow's milk remains a significant source of calcium and Vitamins A and D for many. Here we take a look at low-fat (1%) milk, both the plain and chocolate versions.

Chocolate Nutrition 101

Tracey Johnston, BSc — Mon, 13 Feb 2012 16:01:02 +0000

(HealthCastle.com) Chocolate has come a long way over the years to become the universally-adored, versatile food ingredient it is today, not to mention one of the most popular gift choices for many occasions. But dark chocolate or milk chocolate, cocoa powder or chocolate syrup – how do some of these chocolate products compare nutritionally?

What Can You Eat If You Are Prediabetic?

Sofia Layarda, MPH, RD — Fri, 10 Feb 2012 17:29:10 +0000

(HealthCastle.com) Food Network TV personality Paula Deen's recent announcement of her diabetes diagnosis and subsequent partnership with a diabetes drug maker ignited a lot of passionate discussion. What is probably lost in the flurry is that a big part of managing diabetes (or a prediabetes diagnosis) involves diet and exercise. In some cases, medications are included as part of an overall treatment plan, but popping a pill does not equal managing your diabetes if the improved eating and exercising habits are absent.

#GoUnDiet Party: Eat For Your Heart

Admin — Fri, 10 Feb 2012 16:01:02 +0000

(HealthCastle.com) February is Heart Health Month! What comes to your mind when it comes to heart-smart eating? What foods are heart-friendly? Join us for a fun discussion and let's chat ways to stock a heart-smart kitchen!

Five Top Health Food Imposters

Beth Ehrensberger, MPH, RD — Thu, 09 Feb 2012 16:01:03 +0000

(HealthCastle.com) The selection for health food seems to be expanding just about everywhere you look. But when you take a closer gander, what seems to be healthy, in many cases, just can’t live up to the lofty label promises. Worst of all, many of the so-called "healthy foods" are highly processed and low in nutrients, making them far from healthy. Dietitian Gloria Tsang identified these as highly processed foods (HPF) in her book Go UnDiet. In fact, many are health food imposters!

Chickpeas - Food of the Month

Sofia Layarda, MPH, RD — Tue, 07 Feb 2012 16:01:03 +0000

(HealthCastle.com) In celebration of Heart Month, here's another food to add to a heart-healthy menu: chickpeas. While North Americans are more familiar with the cream-fleshed variety of chickpeas called kabuli or garbanzo beans, a smaller-sized variety called desi is more prevalent in other parts of the world. About 85% of chickpeas produced worldwide are the desi variety and 15% are kabuli.

5 Reasons Why Coffee Can Be Good for You

Sofia Layarda, MPH, RD — Mon, 06 Feb 2012 16:01:02 +0000

(HealthCastle.com) Do you need a jolt of coffee in the morning before you can function? The average American coffee drinker consumes close to 3.5 cups a day. With this much java flowing through our veins, it is interesting to note some emerging research that sheds a positive light on the health benefits of drinking coffee.

5 Reasons Why Coffee Can Be Good For You

1. Reduce Risk of Type 2 Diabetes

Diet Strategies To Manage Hot Flash

Gloria Tsang, RD — Sat, 04 Feb 2012 00:20:58 +0000

(HealthCastle.com) Hot flashes seem to be a personal experience. Many women we talked to tried various diet remedies and supplements but results are often inconsistent. Let's look at some common diet solutions for hot flashes and their scientific evidence.

A Diet to Manage Hot Flash

Avoid the following food items in your diet. Most women found these foods make hot flashes worse.

A Quick Test to Avoid Unhealthy Packaged Snacks

Christina Newberry, Reviewed by Gloria Tsang, RD — Fri, 03 Feb 2012 16:01:02 +0000

(HealthCastle.com) February is National Snack Foods Month, a time when snack food manufacturers go into high gear to up sales and get packaged snacks into shoppers' grocery carts and homes.

Top 10 Foods to Lower Cholesterol

Gloria Tsang, RD — Tue, 31 Jan 2012 16:01:21 +0000

(HealthCastle.com) Just about every super food claims to help lower cholesterol. So which one actually lives up to its claim? Our Heart Smart Nutrition section is one of the more popular sections on HealthCastle.com. Whether you are a regular reader or not, can you spot the 10 foods in this poster?

Pizza: Surprising Ingredients You Should Worry About

Sofia Layarda, MPH, RD — Mon, 30 Jan 2012 16:01:03 +0000

(HealthCastle.com) Despite the flurry of media reports, the U.S. Congress did not declare pizza to be a vegetable. What actually happened is that school lunch regulations now count 2 tablespoons of tomato sauce or puree (as would be found on pizza) as a vegetable serving, while the serving size for all other vegetables is a half-cup. Critics claim that this gives the food manufacturers an easy way out in meeting the required number of fruit/vegetable servings in school lunches.

Have a Sore Throat? Try These Food Remedies

Gloria Tsang, RD — Fri, 27 Jan 2012 16:01:02 +0000

(HealthCastle.com) It's swollen, and you feel grumpy. Often, you dread the simple task of swallowing. If you have a sore throat, you may want to try one or more of the following food remedies!

Beware: You Can Still Overeat with "Healthy" or "Natural" Foods

Sofia Layarda, MPH, RD — Thu, 26 Jan 2012 16:01:02 +0000

(HealthCastle.com) As the saying goes, you can have too much of a good thing. Nowhere is this clearer than the new show premiering tonight on Food Network, called Fat Chef, where overweight culinary professionals spend four months taking back control of their weight with the help of trainers, nutritionists, and therapists.

Even Healthy Foods Can Cause Weight Gain

Christine Avanti, the health consultant for the show Fat Chef, identified the following common challenges among the show's participants:

What to Eat Tonight? Five Healthy Breakfast Ideas for Dinner

Beth Ehrensberger, MPH, RD — Wed, 25 Jan 2012 16:01:03 +0000

(HealthCastle.com) Cooking even a simple hot breakfast can seem like too great an investment of precious time when you’re rushing to get out the door in the morning. But when day turns to night, even the most time-consuming breakfast is still quicker than most things you can whip up for dinner. With minimal cleanup, easy ingredients, and comforting flavors, breakfast for dinner makes the perfect meal swap for a healthy evening nosh.

Beyond Semolina: Top 5 Non-Wheat Pastas

Sofia Layarda, MPH, RD — Mon, 23 Jan 2012 16:01:02 +0000

(HealthCastle.com) As a pantry staple, one of the easiest ways to get more whole grain into your diet is to try the growing number of pastas made with whole grains beyond the traditional durum semolina. Thankfully, the days of cardboard-tasting non-wheat pastas are well behind us!

Top 5 Non-Wheat Pastas

Brown Rice

The ADHD Diet

Gloria Tsang, RD — Fri, 20 Jan 2012 16:55:21 +0000

(HealthCastle.com) If your family is dealing with ADHD, you are probably looking for all the information you can get on how to help your child focus, control their impulses, and succeed in school. Does any of the common food elimination practices work?

You Can Cook: Wheat Berries

Sofia Layarda, MPH, RD — Thu, 19 Jan 2012 16:01:03 +0000

(HealthCastle.com) Wheat flour is the main ingredient in many of our breads, pasta products, cereals, and other baked goods. Ever wonder where all that flour comes from? Wheat berries. In wheat berries, only the hull (the outermost layer of the grain, which is inedible) has been removed. In the store, you can usually find either white or red wheat berries. They are both whole grains and can be cooked the same way.

Why You Should Try Sea Vegetables

Sofia Layarda, MPH, RD — Wed, 18 Jan 2012 16:01:03 +0000

(HealthCastle.com) We know that the ocean provides a lot of amazing nutrition. One ocean item gaining popularity in North America is sea vegetables, or seaweed. In some countries, such as Japan, seaweed forms an integral part of the cuisine, so many types of sea vegetables are identified by their Japanese names.

No Gimmicks: Five Foods for Weight Loss

Beth Ehrensberger, MPH, RD — Tue, 17 Jan 2012 16:01:02 +0000

(HealthCastle.com) If moving the scale in a downward direction is on your list of New Year’s goals, no doubt you’re especially motivated to make some changes. A plan as simple as strategically selecting the foods you eat can lead not only to losing weight, but also to loading up your diet with a healthy dose of nutrition.

#GoUnDiet Party: New Year New Habits

Admin — Fri, 13 Jan 2012 16:01:02 +0000

(HealthCastle.com) It's been 2 weeks since you made your resolutions. What new habits have you adopted since the New Year? What specific healthy eating resolutions did you make? How did you make them stick? Share with us your New Year Resolutions and let's chat healthy eating habits!

The Healthy Skin Diet: 5 Food Secrets

Gloria Tsang, RD — Thu, 12 Jan 2012 16:37:34 +0000

(HealthCastle.com) True beauty comes from within, so the key to a healthy glow may not come from your cosmetics. Your skin is the largest organ of your body. If you nourish your body from the inside out, you will make a difference in the way your skin looks - and ages.

Is Natural, Nitrate-Free Ham Better?

Sofia Layarda, MPH, RD — Wed, 11 Jan 2012 16:01:02 +0000

(HealthCastle.com) You may have come across natural, organic, or nitrate-free ham in the grocery stores. Ever wonder if they are better than conventionally processed ham?

Seven Snacks to Curb Your Sweet Cravings

Beth Ehrensberger, MPH, RD — Tue, 10 Jan 2012 16:01:03 +0000

(HealthCastle.com) Do you have a fierce sweet tooth? There’s no need to let your sweet cravings get the best of your healthy intentions. While it’s true that sometimes the best way to answer the cloying call is to indulge, the good news is that it often doesn’t take much to put your cravings to rest. In fact, just a small taste will do the trick. Skeptical? Give it a try. Check out these naturally tasty snacks to calm your sweet cravings.

Nutrition Faceoff: Quaker Quick Oats vs. Instant

Sofia Layarda, MPH, RD — Mon, 09 Jan 2012 16:01:02 +0000

(HealthCastle.com) If instant oatmeal is a breakfast staple at your house, have you ever wondered how close the microwaveable packets of oatmeal come to the actual oats?

Tuna - Food of the Month

Sofia Layarda, MPH, RD — Fri, 06 Jan 2012 16:01:28 +0000

(HealthCastle.com) This month we are talking about tuna. While tuna appears regularly on sushi menus, the most-consumed type in the U.S. remains canned tuna. Typically, canned tuna is either "white" (albacore tuna) or "light" (any one, or a combination, of the following: skipjack, yellowfin, or tongol tuna).

Mercury Concerns

Top 20 Super Foods You Should Eat More Of

Gloria Tsang, RD — Thu, 05 Jan 2012 16:01:02 +0000

(HealthCastle.com) Everyone loves to know the "latest" super food list! I've come across some really fancy exotic recommendations; the problem is, I can't find them in my grocery stores! Really, super foods don't need to be exotic! They just need to pack nutrition punch! In my latest book, Go UnDiet, I've listed Top 60 Super Foods based on my recommended nutrition criteria.

Top 12 Foods to Try in 2012

Sofia Layarda, MPH, RD — Wed, 04 Jan 2012 16:01:02 +0000

(HealthCastle.com) Most of us like to start the new year off with new resolutions. If eating better is one of your goals for 2012, here are 12 foods that we think deserve another try or a more starring role at your table. Some may be new to your palate, while others may simply have been overlooked.

Top 12 Foods to Try in 2012

1. Kale

Empower Yourself with Small UnDiet Actions

Christina Newberry, Reviewed by Gloria Tsang, RD — Tue, 03 Jan 2012 16:01:03 +0000

(HealthCastle.com) The first full week of January is Women's Empowerment Week, which ma

Top 20 High-Potassium Foods

Sofia Layarda, MPH, RD — Tue, 27 Dec 2011 16:01:02 +0000

(HealthCastle.com) We are so obsessed with reducing salt that we sometimes forget to look at the other half of the equation: getting enough potassium. Potassium, as Go UnDiet author Gloria Tsang describes it, is "another mineral that can counteract the damaging effect of sodium." Potassium has been shown to lower blood pressure. Fortunately, there is a wide range of potassium-rich foods, making it easy to get potassium from the foods you eat and not from a supplement.

Video of the Week: How to De-Seed a Pomegranate

Admin — Fri, 23 Dec 2011 16:01:02 +0000

(HealthCastle.com) It's the pomegranate season again! If you have seeded a pomegranate before, you know how messy it can turn (and how your finger nails can turn red for a day!) Check out this trick by Chef John!

Herbs and Spices to Help De-Stress

Sofia Layarda, MPH, RD — Wed, 21 Dec 2011 16:01:02 +0000

(HealthCastle.com) At this time of the year, gloomy weather and hectic schedules conspire to create a perfect storm of grumpiness for many. Fortunately, there is a growing body of research suggesting that some herbs and spices we cook with also have antidepressive properties, in addition to making our foods taste good.

Herbs and Spices to Help De-Stress

1. Saffron

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