Health Tips by Tasneem Legohn, RD

Want A Head Start To Meals At Home?

Want a head start to meals at home? Try prepping your carb of choice (rice, quinoa, pasta, etc.) in bulk so that you have one less thing to prepare for your meal.

Everyday Fiber

Fiber is a key nutrient to promote regularity and digestive health. Women should aim for 25 gram of fiber per day and men 38 grams. Here are a list of everyday foods to help reach your fiber goals : 1 cup raspberries- 8 grams 1/2 cup cooked lentils/black beans- 7.5 grams 1 cup bran flakes- 6 grams 1 tablespoon Chia seeds- 5 grams 1 medium pear- 5.5 grams 1 cup cooked broccoli- 5.1 grams 1/2 Haas avocado- 4.6 grams 1 cup cooked oatmeal- 4 grams 1 ounce of almonds- 3.5 grams 1 cup cooked brown rice- 3.5 grams 1 medium banana- 3.1 grams 1 ounce dark chocolate (70-95%)- 3.1 grams 1 slice whole wheat bread- 3 grams For both men and women, combining any of these three items in your day are over 20

Strawberries and Red Wine this Valentine's Day? Yes, please!

Show your body some love this Valentine's day by consuming foods containing antioxidants such as carotenoids ( found in strawberries, papaya, tomato, red pepeprs, cheeries, watermelon, and red cabbage) or resveratrol (found in red wine, grapes, cranberries, and blueberries). So indulging in strawberries and red wine this Valentine's Day may do your body some good (in moderation and responsibly, of course). Eat Well, Live Well.

Risk Of Processed/Red Meats

Research has shown a correlation between daily consumption of processed and red meats with an increased risk of cancers ( Clink photo below for more information) Ideas to limit your consumption of processed/red meat: 1. Instead of buying packaged deli meats, use fresh roasted meat either from the grocer or prepared at home. 2. Eat smaller portions or processed/red meats and balance it out with more vegetables and whole grains. 3. Go vegetarian! A vegetarian diet has been linked to a lower risk of cancers and heart diseases.

Art Of Legohn,LLC Health
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