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Do Dried Herbs and Spices Have Nutritional Value?

by Monica Reinagel, MS, LDN

Do Dried Herbs and Spices Lose Their Nutritional Value?Q. Do dry herbs and spices have the same nutritional benefits as their fresh counterparts or are they only good for flavor?

A. It depends on which herbs and spices (and which nutritional benefits) you’re talking about!

  • Cinnamon, for example, is only consumed in its dried form but powdered cinnamon has been shown to help modulate the rise in blood sugar after meals.
  • Ginger can be used either as a fresh root or as a dried powder but either way, has anti-inflammatory benefits.  Same with garlic and onions.
  • Dried spices like cloves, cinnamon, and black pepper all have high ORAC scores, which indicate antioxidant potential.  A teaspoon of these spices is comparable to a serving of blueberries or strawberries.

Clearly, there is still plenty of nutritional benefit to be had from dried spices.

The Difference Between Fresh and Dried Herbs Continue reading “Do Dried Herbs and Spices Have Nutritional Value?” >

Tips for Healthy Weight Gain

by Monica Reinagel, MS, LDN

Avocados for Healthy Weight GainQ. I’m a 30-year-old man and I’m struggling to gain weight. I exercise 5-7 hours a week. My health is good. I really enjoy vegetables and other healthy foods, but it’s hard to get enough calories without adding soda and dessert to my meal of chicken salad, for example. I know sugar causes a host of bad health effects, but what alternatives are there? How can I get more calories without causing collateral damage?

A.  You’re absolutely right: You don’t want to get those extra calories by loading up on soda and dessert!

Fortunately, I can think of lots of ways to add calories without resorting to foods that undermine your health and nutrition. Continue reading “Tips for Healthy Weight Gain” >

Ask Monica: Should I Eat More to Burn More?

by Monica Reinagel, MS, LDN

Q. I started an exercise regime that says I should eat more than I normally do so that my body will burn the calories to lose the weight. The exercises are weight training and cardio and last about 45-60 min per day/ 5 days a week. Is it true that we should to eat more to burn more? I’m have been on the program for 90 days with minimal weight loss.

A.  I wish you’d written about 89 days ago because I’m afraid you’ve been given some bad information.  Simply eating more (or eating more frequently) does not cause your body to burn calories at a faster rate than it otherwise would. Continue reading “Ask Monica: Should I Eat More to Burn More?” >

Can You Eat Too Many Veggies?

by Monica Reinagel, MS, LDN

A couple of readers have written this week with variations on this question.

Gwen notes that many weight loss plans allow for unlimited amounts of vegetables and wonders whether this rule is really a good one or whether some restrictions make sense.  Jim says he’s not dieting but he’s gradually increased his vegetable intake to the point that he’s now eating up to five pounds of vegetables a day.  He wonders whether that may be excessive and whether he should be concerned that almost all of the calories in vegetables come from (natural) sugars.

Obviously, you can overdo just about anything…even water.  Drink several gallons of water in a short period of time and and you can put yourself into a hyponatremic coma.  (Don’t try this at home.)

But assuming you’re not actually trying to hurt yourself,  how easy would it be to get yourself in trouble by eating too many vegetables? All in all, not that easy.  In most vegetables, the ratio of water and fiber to calories and sugar is high enough to keep you from from over-doing it.  But as you appear to be craving some guidelines, here are a few:

Continue reading “Can You Eat Too Many Veggies?” >

Curried Carrot and Apple Salad

by Monica Reinagel, MS, LDN

Serves 4

Curry powder adds a sophisticated twist to this fruit and veggie salad, along with an anti-inflammatory boost.  Perfect for brown bag lunches and picnics, this salad goes well with grilled or cold chicken.

3 tablespoons light mayonnaise
1 tablespoon fresh lime juice
grated lime peel
1 teaspoon curry powder
1 large apple, cored (but not peeled) and diced
1 large carrot, shredded
1/3 cup chopped walnuts
1/4 cup seedless raisins

1. In medium bowl, stir together mayonnaise, lime juice, lime peel, and curry powder.

2. Add apple, carrot, walnuts, and raisins and stir to combine.

Nutrition information (per serving): Calories 168, Carbohydrates 20g, Fiber 3g, Sugar 13g (added sugar <1g), Protein 2g, Fat 10g.