Category Archives: Nutrition

Have you been told to avoid eggs because you have high cholesterol? At one point, it was thought eggs were damaging to our hearts, but we now know they aren’t nearly as harmful as they were once cracked up to be.

Going back about 45 years, Americans were consuming about 320 eggs per person per year: that’s almost one egg per day. Once fat and cholesterol in the diet became more concerning, eggs were pinpointed because of the cholesterol found in their yolks, and egg consumption dropped drastically.

So what do we know now? Read more»

Take part in Whole Grain Sampling Day on Wednesday April 4th. The Whole Grains Council here in Boston is hosting this event with the goal of getting people to say “whole grains, where have you been all my life?!”

Whole grains contain more vitamins, minerals, antioxidants (disease-fighting compounds), protein, and fiber than refined grains (like white flour). They’re also quite tasty.

Organizations all around the country will be participating in the event, including Mass General. At lunchtime on April 4th, the hospital’s Eat Street Cafe will be serving a line-up of whole grain salads at the salad bar. Look for their lemon mint bulgur, roasted barley corn, and nutty soba noodle salads.

They will also be offering pepperoni and chicken and garlic pizza on whole grain crust, in addition to their daily whole wheat veggie and cheese pizzas. Samples will also be provided!

Here are some health facts about the whole grains being offered:

• Bulgur has more fiber than many other whole grains, including quinoa, oats, millet and buckwheat. It also cooks very quickly, making it an easy whole grain to have on the table in a flash.
• Barley can lower cholesterol and keep your digestive system healthy.
• Corn is actually a whole grain! It has the highest level of antioxidants of any grain or vegetable.
• Buckwheat (found in soba noodles) is a gluten-free whole grain that contains zinc. It may also help feed the healthy bacteria in your gut. Both zinc and these friendly bacteria are important for a healthy immune system.

For additional ways to get in wholesome whole grains, try:

• Making whole wheat pasta for dinner
• Having whole wheat pita and hummus for a snack
• Substituting 1/2 the all-purpose flour in a recipe for whole wheat flour
• Cooking quinoa instead of couscous as a side dish
• Putting granola in your yogurt
• Checking that your bread lists “whole wheat flour” as its first ingredient
• Popping popcorn for a snack

You can find more information about whole grains and the event on the Whole Grains Council’s website.

You probably know that eating at home is typically healthier than dining out. While home-cooked meals are often lower in calories, fat and sodium than their restaurant counterparts, certain recipes may still be high in these items. How might you make your home-cooked staples even healthier? Read more »

What
The relaxation response is intended to calm your mind, focus your attention, and reduce stress. The goal of this kind of meditation is to focus on the present: let go of the past and don’t fear the future.

Why
The relaxation response can help develop a mindful approach to eating (so you eat when you are hungry and stop when you are full); exercise (so you have quality workouts); and interpersonal relationships (so you have a better handle on emotions).

When

• In the morning: to set a calm tone for the day
• Before lunch: to be more aware of the foods you eat
• Before meetings: to feel attentive, yet relaxed
• Before bed: to maximize sleep
• During stressful times: to help reduce anxiety

Where

• A quiet spot at home: bedroom, garage, patio—anywhere that is peaceful to you
• A beautiful spot in nature: the beach, your garden, the Esplanade, etc.
• On the T: close your eyes and off you go—just don’t miss your stop!
• At your desk: breath deeply and say no to chaos

Who
Everyone can benefit from meditation. You don’t have to chant Ommmmm or wear flowing robes.

How
Sit or stand in a comfortable position. Keep your back straight and supported enough to allow the free flow of breath. Relax your face and shoulders. Close your eyes or focus on a spot in front of you. Try one of the following:

1. Focus on your breath. Count to 10 breaths. As random thoughts creep in, let them go, return to your breath, and continue your count.

2. Focus on a real or imagined object that brings you peace, joy or love. Examples may include a view of the ocean, a sunset, a photo of an inspiring person or a favorite poem. Allow positive feelings to wash over you and revel in the present moment.

3. Recite a simple poem, lyric, prayer or mantra that expresses your true essence.

4. Play relaxing sounds; whether it is eastern Sanskrit kirtan, Gregorian chants, opera, or the sound of the ocean.

Set a timer for 5, 10, 15 or 60 minutes: whatever you have time for. Any time you devote will help.