Latest news with #EntirelyNourished
Yahoo
06-07-2025
- Health
- Yahoo
Scientists Reveal What Happens to Your Body When You Drink Coffee Every Day
A new study linked daily coffee consumption to a potentially longer life. We asked experts to explain how the morning delicacy can have such an impact. There are a few catches. The ritual of brewing and sipping fresh coffee each morning is one many of us look forward to, and a new study's findings may give you the push to pour another cup. Researchers connected coffee consumption to mortality among a large population of participants and found that coffee may actually help you live longer, with a few caveats. Meet the Experts: David Perlmutter, M.D., a neurologist and fellow of the American College of Nutrition and Michelle Routhenstein, M.S., R.D., a cardiology dietitian at Entirely Nourished. Keep reading to learn more about how your daily cup of joe may offer you more than a jolt of energy and happiness. Researchers tracked the self-reported coffee drinking habits of over 46,000 U.S. adults for nearly a decade. Participants disclosed how they drank their java. Regular or decaf? With sugar and milk or without? If with, how much? They then compared that information to National Death Index data to deduce how coffee consumption could have impacted mortality from all causes, including cancer and heart disease. After examining the data, researchers found that drinking one to three cups of coffee per day was linked to a reduced risk of death from all causes, 'especially when the coffee is black or has minimal added sugar and saturated fat,' explains David Perlmutter, M.D., a neurologist and fellow of the American College of Nutrition. Specifically, they found that drinking black coffee or coffee with less than 2.5 grams (or a little more than a half-teaspoon) of sugar and less than a gram of saturated fat from milk or cream per 8-ounce cup was associated with a 14% lower risk of dying from any cause compared to not drinking coffee at all, Dr. Perlmutter adds. The catch here is, the study also found that most Americans add around 3.2 grams of sugar and a half-gram of saturated fat to each mug, which means the majority of coffee drinkers are less likely to get its life-extending benefits. 'This is the problem with so many coffee specialty drinks that seem to be so popular,' Dr. Perlmutter says. There is plenty of existing research that purports coffee's health boost. Without added sugar or fat, it's a naturally good source of antioxidants like polyphenols and chlorogenic acid, explains Dr. Purlmutter. 'These components and others help fight inflammation and oxidative stress,' he adds, both of which are contributors to chronic disease. That's how coffee may help reduce risk of type 2 diabetes, cardiovascular disease, and congnitive decline, 'all of which influence lifespan,' he concludes. Coffee's caffeine content can even exhibit perks by improving alertness, metabolism, and brain health, Dr. Pelrmutter says. However, there is such a thing as overdoing it and reaping negative side-effects such as anxiety, increased blood pressure, heart palpitations, digestive issues, and insomnia, says Michelle Routhenstein, M.S., R.D., a cardiology dietitian at Entirely Nourished. She adds that a 'very high coffee intake may also slightly reduce calcium absorption, potentially affecting bone health.' The study supports drinking one to three cups of black or minimally altered coffee per day. Dr. Perlmutter recommends keeping sugars below 2.5 grams and saturated fats below 1 gram per cup by using low-fat milk or plant-based creamer alternatives. Routhenstein adds that if you are pregnant or breastfeeding, or have otherwise been prescribed a specific caffeine intake, follow your doctor's recommendations. Lastly, to avoid over-caffeination, Dr. Perlmutter suggests enforcing a 'coffee curfew' that marks the time of day after which you turn off the pot. 'I generally recommend 2 p.m. to minimize coffee's impact on sleep,' he concludes. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Fox News
03-06-2025
- Health
- Fox News
Experts compare nutritional benefits of tacos and sliders and offer healthy prep tips
At game-day gatherings, casual backyard hangs and happy hours alike, tacos and sliders are often front and center on summer menus. But when you're trying to eat healthily, which is the smarter choice? "Tacos and sliders are fun, handheld meal options, but their nutritional content can vary significantly depending on the ingredients, portion sizes, preparation methods and cooking techniques, such as high-heat grilling or frying," Michelle Routhenstein, a New York-based cardiology dietitian at Entirely Nourished, told Fox News Digital. Tacos and sliders are convenient, versatile and rich in flavor, added Trista K. Best, a registered dietitian in Georgia — but when it comes to nutrition, they can vary greatly. "To keep either option on the healthier side, opt for lean proteins, whole-grain buns and shells, and nutrient-dense fresh toppings," Best told Fox News Digital. A typical taco at a restaurant contains about 150 calories, 3 grams of saturated fat, 250 milligrams of sodium and 6 grams of protein, according to Routhenstein. These numbers can vary widely based on whether you're eating at a fast-food joint or a more formal restaurant, or if you're making them at home or picking up pre-made frozen tacos to heat in the microwave. To make tacos healthier, use soft-corn tortillas, said Best, which offer more fiber with fewer refined carbohydrates than flour tortillas. She also suggested replacing fried meats with lean cuts of chicken, fish or beans to reduce the saturated fat content. Using fresh, healthy toppings — such as avocado, salsa and vegetables — increases the nutrient density of tacos, Best added. If ordering prepared or prepackaged tacos, opt for those with minimal amounts of sodium, preservatives and artificial ingredients, the experts advised. "Tacos can be a balanced meal when using a whole-wheat or high-fiber tortilla filled with lean proteins like grilled chicken, beans and fish, loaded with fresh veggies, and topped with avocado," Routhenstein said. She cautioned that tacos can slide into less healthy territory if they're filled with high-fat options like fried meat, cheese or refined flour tortillas. A typical slider contains about 160 calories, 4 grams of saturated fat, 250 milligrams of sodium and 9 grams of protein, according to Routhenstein. "Sliders are often high in calories, fats and sodium, especially when cooked with fatty meats or topped with sauces and cheese," she told Fox News Digital. As with tacos, to make them healthier, she suggested choosing lean proteins like grilled chicken and being mindful of portion sizes and high-fat condiments. For more Lifestyle articles, visit Since traditional sliders are made with white bread, which is high in refined carbohydrates, Best said choosing whole-grain buns or lettuce wraps makes for a more nutritious alternative. Both tacos and sliders have the potential for containing excessive calories and saturated fats. With some thoughtful planning and portion control, however, the two dishes have the potential to fit into a healthy diet. "While tacos and sliders at a restaurant may have similar nutrition facts, tacos have great potential to be nutrient-dense and healthy when you select the right ingredients," Routhenstein said. Best leans toward tacos as well. "Overall, tacos are likely the healthier option between the two," she said. "This is largely due to the ease with which they can be made with fresher, whole and leaner ingredients."
Yahoo
23-05-2025
- Health
- Yahoo
Lower Your Blood Sugar and Cholesterol With These Heart-Smart Foods
Whether it's a family history of heart disease or your latest cholesterol numbers that have you rethinking your diet, one thing is clear: What you eat plays a powerful role in your heart health. The good news? You don't need to overhaul your entire pantry to make a meaningful difference. By simply incorporating a few heart-friendly foods into your weekly menu, you can nourish your body while still enjoying what's on your plate. We asked healthcare professionals to break down the best foods for heart health and how to make them part of your daily routine. Food isn't just fuel, it influences everything from your blood pressure to your cholesterol levels. 'Heart-healthy eating focuses on reducing inflammation, managing cholesterol levels, supporting healthy blood pressure and maintaining overall vascular health,' explains Michelle Routhenstein, MS, RD, CDCES, CDN, Cardiology Dietitian at Entirely Nourished. 'It prioritizes whole, minimally-processed foods rich in fiber, antioxidants, healthy fats and plant compounds.' You might recognize the Mediterranean and DASH diets as two well-studied examples, both of which are rich in fruits and vegetables. Picture colorful plates filled with foods from a variety of plant-based sources. Those who follow heart-healthy eating patterns such as these diets have a consistently lower risk of developing cardiovascular disease. Importantly, Routhenstein emphasizes that this isn't about one magic food but rather an overall pattern. 'A heart-healthy diet isn't about perfection—it's about consistency over time,' she says. 'Think in terms of building habits that support your heart for the long haul.' Heart disease is a progressive condition, so prevention is most effective when it's sustainable. Below, Registered Dietitian Kayla Farrell with FRESH Communications shares the foods that consistently top the list when it comes to protecting your heart and how to enjoy them: 'Omega-3 fatty acids found in fatty fish are linked to better triglyceride levels and blood pressure, higher HDL or 'good cholesterol' and the prevention of plaque formation in arteries,' says Farrell. 'The Dietary Guidelines recommend eating fish two to three times each week.' Farrell recommends Chilean salmon, if available, as it has more omega-3 fats compared to wild salmon and lower mercury levels. If you don't like salmon, other fatty fish include sardines and mackerel. Try baking salmon with lemon and herbs or flaking canned sardines into a salad for an easy lunch. 'Oats are packed with soluble fiber, which promotes healthy cholesterol levels and aids in managing blood sugar,' says Farrell. 'By lowering cholesterol, oats can help reduce the risk of developing heart disease.' She recommends bulk oats rather than microwavable packets to get the most bang for your buck. Plus whole, rolled oats are a healthier pick than packets loaded with added sugars. Enjoy a bowl of old-fashioned oats in the morning with fresh fruit, cinnamon and a splash of milk or plant-based alternative. Or learn how to make overnight oats here. 'This leafy green provides beneficial fiber and nitrates that may help decrease high blood pressure' by keeping blood vessels relaxed, says Farrell. 'Frozen vegetable options are just as nutritious and sometimes more budget-friendly than fresh varieties, so frozen spinach can be a good choice for heart health.' Other leafy greens include kale and Swiss chard. Sauté spinach with garlic or toss kale into soups and smoothies for a simple boost. 'Similar to oats, the soluble fiber in beans helps lower cholesterol levels and blood pressure,' says Farrell. 'Canned beans are packed with fiber and make a convenient source of plant-based protein.' Farrell recommends choosing low-sodium canned bean options and rinsing them to further decrease the sodium level. Add them to salads, pastas or stir fries—or try the viral dense bean salad from TikTok! 'Extra virgin olive oil [in particular] offers benefits for heart health with its monounsaturated fatty acids (MUFAs), antioxidants and polyphenols that reduce inflammation and oxidative damage,' says Farrell. 'MUFAs have been shown to lower LDL ('bad') cholesterol and potentially raise HDL cholesterol levels.' Try swapping in olive oil for neutral oils or butter when you cook at home. While adding heart-friendly foods is important, knowing what to limit is just as critical. In general, Farrell advises limiting processed foods, especially those high in sodium, saturated fat and sugar. These usually include ready-to-eat meals, sugary cereals, cheeses, white bread, fried foods, processed meats and packaged snacks and drinks. 'I always encourage reading both the nutrition facts labels and ingredients list on any packaged food to identify and minimize amounts of sodium, saturated fat and added sugars,' says Farrell. Additionally, be mindful of alcohol intake, as excessive drinking can negatively impact heart rhythm and blood pressure. Supporting your heart through diet doesn't mean giving up flavor or joy in eating. 'Instead of fixating on restrictions, shift the focus to what you're adding to your plate,' says Routhenstein. She also suggests tracking key health metrics like cholesterol levels, blood pressure, blood sugar and markers of inflammation. These will guide you and ensure your diet is supporting your health over time. More on supporting heart health: How to Prevent Heart Disease Naturally: 5 Surprising Doctor-Backed Tips That Really Work Average Resting Heart Rate by Age: What's Normal, What's Not and How to Improve Your Reading Doctor-Approved Heart Health Tips That Lower Risk Naturally This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
Yahoo
13-05-2025
- Health
- Yahoo
7 Foods To Unclog Arteries Naturally, According to Registered Dietitians
It's scary hearing your doctor say your arteries aren't in great shape. Years of eating fried foods and meals rich in butter and sugar have finally caught up to you, and now you're in the danger zone for a future heart attack. The good news? You still have time to reverse you should always talk to your doctor about the best course of action for dealing with clogged arteries, diet can go a long way when it comes to lowering borderline cholesterol readings and unclogging arteries naturally. Start by eating the following foods recommended by registered Garlic is a popular food for heart health, and for good reason. Catherine Gervacio, RND, PNI, a registered dietitian and a certified exercise nutrition coach at WOWMD, says garlic is a natural blood thinner that helps prevent clots and lowers blood pressure. That's because of the high amounts of a powerful compound called allicin.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbo twice a week💊Michelle Routhenstein, RD, a preventive cardiology dietitian at Entirely Nourished, says allicin in chopped or crushed garlic reduces inflammation and may prevent future plaque buildup in the you want to unclog your arteries, Gervacio recommends eating garlic once a day, raw or Turmeric has an active compound called curcumin, which reduces inflammation and helps prevent plaque buildup. Gervacio recommends drinking turmeric tea once a day, ideally after a meal. Additionally, she says adding black pepper and a healthy fat like coconut oil can increase the absorption of Natto is a traditional Japanese food made from fermented soybeans and can help fight off plaque via an enzyme called nattokinase. According to Routhenstein, nattokinase helps break down fibrin, a protein involved in blood clotting. In turn, this helps to reduce the formation of plaque in the Gervacio ranks leafy greens as number one on her list because they are rich in nitrates. "Nitrates help arteries relax and widen for better blood flow, so think of them as natural blood pressure reducers," she explains. Leafy greens include spinach, kale, bok choy and romaine lettuce. Given the wide range of health benefits of leafy greens for the brain and gut, Gervacio advises having a side of leafy greens with almost every meal. Related: Gervacio recommends green tea every morning as a replacement for coffee, especially for those sensitive to caffeine, but who need a certain kick to start the day. While research on this is still ongoing, there have been older studies that claim green tea may help clean out the arteries by improving blood vessel Olive oil has become a fan favorite as a substitute for canola oil and butter. Gervacio says the monounsaturated fats in extra virgin olive oil help lower the 'bad' cholesterol that clogs up arteries while simultaneously increasing 'good' cholesterol levels. Besides cooking, she recommends regularly drizzling olive oil on your salads and When life gives you lemons—well, you better use them. Routhenstein says lemons have a flavonoid called hesperidin that has been shown to have anti-inflammatory and antioxidant properties. Hesperidin protects your cells and blood vessels from getting damaged, which can contribute to plaque buildup in the arteries. Up Next:Catherine Gervacio, RND, PNI, is a registered dietitian and a certified exercise nutrition coach at WOWMD. Michelle Routhenstein, MS, RD, CDCES, CDN, is a preventive Cardiology Dietitian at Entirely Nourished. Curcumin as a Natural Remedy for Atherosclerosis: A Pharmacological Review. Molecules. The acute effect of green tea consumption on endothelial function in healthy individuals. European Journal of Preventive Cardiology. How hesperidin and Hesperetin, as promising food Supplements, combat cardiovascular Diseases: A systematic review from bench to bed. Journal of Functional Foods.
Fox News
30-03-2025
- Health
- Fox News
Breakfast should be your biggest meal of the day, here's the latest insight on why
Breakfast should be your biggest meal of the day — you've heard this before. But is it true? Experts believe the concept has legitimacy in 2025. "The age-old advice that breakfast should be your biggest meal holds true as it aligns with our body's natural rhythms — helping to optimize digestion, energy levels and overall health," Michelle Routhenstein, a New York City-based cardiology dietitian at Entirely Nourished, told Fox News Digital. "A larger breakfast can fuel the body for the busy day ahead, while a smaller dinner allows the body to wind down, preparing for rest and recovery." Here's more about why eating a large breakfast may be so beneficial for your health. Research shows that our body's metabolism works more efficiently earlier in the day, Routhenstein said. "One reason is that our insulin sensitivity tends to be higher in the morning, meaning we process food and energy more effectively after waking up," she said. "Eating a bigger meal at breakfast helps to stabilize blood sugar levels, fuel your body for the day and provide sustained energy, according to studies," she added. Plus, a larger meal at night can be more difficult to digest, increase the likelihood of acid reflux and disrupted sleep due to slower metabolism during the evening, Routhenstein said. "The choices we make about the foods we eat and when we eat them are important for our cardiometabolic health," she said. Lisa Moskovitz, a registered dietitian, founder of the NY Nutrition Group and author of "The Core 3 Healthy Eating Plan," isn't entirely on "team big breakfast" or bust, but she does see the merits of consuming a hearty morning meal. If you do have an appetite and the time for a larger breakfast, you may notice fewer cravings and urges to eat at night, more stable energy levels throughout the day and better concentration, she said. Moskovitz stressed, however, that there is no one-size-fits-all methodology for meal planning and portion distribution. "Sit down and figure out your specific needs, lifestyle and what's realistic." "The best way to plan out meals is to sit down and figure out your specific needs, lifestyle and what's realistic," she said. Ideally, you want to ingest some kind of nourishment every three to four hours throughout the day — starting with the first hour you wake up and aiming to give yourself at least two to three hours of digestive rest before bedtime, Moskovitz said. "Generally, people report feeling more energy, fewer cravings and reasonable calorie intake when they make time for a balanced, protein- and fiber-rich breakfast," she said, further making the case for a filling breakfast. Moskovitz shared a day-in-the-life example of front-loading your diet by eating a larger breakfast, followed by smaller meals for lunch and dinner. Breakfast: Choose from any of the following options Lunch: ½ sandwich + soup or a large salad topped with lean protein Dinner: Grilled or baked fish/chicken + mixed green salad or roasted veggies and potatoes Looking for more "big breakfast" inspiration? One breakfast option that's rarely discussed, said Moskovitz, is eating leftover dinner. "It's convenient, ready to heat and eat, and is often high in protein and fiber-rich veggies, which is a winning combo for satiety and sufficient energy throughout the day," she said. Routhenstein's sample meal plan, adhering to this bigger breakfast principle, makes use of a robust, savory breakfast, followed by a lighter lunch and a petite dinner. Breakfast: Tofu sandwich with lettuce, tomato, veggies and avocado "for a good mix of protein, healthy fats and fiber to fuel your morning." Lunch: A Mediterranean-inspired meal with roasted vegetables, grilled salmon and a side of quinoa "for extra protein and fiber." Dinner: Lentil soup is a "nutrient-dense" yet lighter choice that gets Rouhtenstein's stamp of approval.
