What are the health benefits of agave?
One tablespoon of agave syrup has about 60 calories and 15 grams of sugar. Agave syrup is comprised of mainly fructose (80%), glucose (20%), and water. Fructose is processed by the liver and does not require insulin for absorption, so it does not result in a large increase in blood glucose levels.

What are the health benefits of honey?
Like agave, one tablespoon of honey contains about 60 calories and 17 grams of sugar. Honey is made up of fructose (38.5%), glucose (31%), water (17.1%), and maltose (7.25%). Honey also contains a variety of vitamins, minerals, prebiotics, and antioxidants. For many years, honey has been used as a remedy for sore throats and coughs thanks to its antimicrobial properties.
The amount and types of antioxidants present in honey depend on the type of flower and nectar used by bees. The variety of flower has an impact on the color and flavor of the honey as well, and in the United States there are over 300 different varieties of flowers used for honey production. Make sure you buy honey that is labeled “pure honey” to ensure that nothing was added during the process of getting the honey from beehive to bottle.

What are the pros and cons of agave and honey?
Pros: Both agave and honey have a sweeter taste than table sugar, so you may be able to use less to sweeten your food or beverage. If you are careful with your portion, this may save you on the total calories and grams of sugar consumed.
Honey Pros: Honey is a source of antioxidants. Research has shown that darker colored honeys have a higher antioxidant content than lighter colored honeys. Honey has also long been used as a remedy for sore throats thanks to its antimicrobial properties.  
Honey Cons: Honey is a potential source of Clostridium botulinum which can cause serious disease in infants under one year of age. It should not be fed to infants under one year of age due to their immature intestinal microflora.
Agave Cons: Fructose is metabolized in the liver and if consumed in excess, that additional fructose is converted to fat. An accumulation of fat due to excess fructose consumption can lead to fatty liver disease, increased triglycerides and bad cholesterol, and can promote fat build-up around organs.
Cons: Sugar, regardless of the form should be consumed in moderation. The American Heart Association recommends that women consume no more than 6 tsp of added sugars per day and men consume no more than 9 tsp per day. The FDA defines added sugars as “sugars added to foods and beverages during the processing of foods.” Both agave and honey fall under this category and will be included under the “added sugar” section on the nutrition facts label when used to create a food product. This designation can help consumers make better choices when selecting their foods and beverages. The U.S. dietary guidelines does not recommend specific types of sugar, but suggests keeping added sugar intake, including agave and honey, to less than 10% of total calories consumed.

I like to recommend honey more often than agave because of the numerous health benefits. Honey is also a versatile sweetener that can be used in baking and cooking, or in dressings, marinades, and beverages. Athletes can use honey as an efficient carbohydrate replacement during endurance activities. To use honey in baking, you can substitute up to half of the granulated sugar called for with honey. Reduce the amount of liquid in the recipe by ¼ cup and add about ½ tsp of baking soda for each cup of honey used. The oven temperature should also be reduced by 25 degrees to prevent over-browning
Agave has a thinner consistency, which allows it to dissolve more easily in beverages and makes it good choice for sweetening cold beverages. 

​Everyone’s individual calorie needs are different. Your basal metabolic rate (BMR) is the number of calories your body burns at rest, this is also the number of calories needed to maintain your lean body mass. When you add in activities of daily living and purposeful exercise, your total daily energy expenditure (TDEE) increases further.. There are equations that can help you determine your TDEE or BMR (I like the Body Weight Planner tool from the NIH).  To achieve weight loss, you want to create a calorie deficit that is lower than your TDEE, but not any lower than your BMR.
 
Once you have an idea of your TDEE, you can think about how much of a calorie deficit you’d like to start with. A small deficit of 100-200 calories per day will likely result in slower weight loss rather than a more aggressive deficit of 500 calories per day. It may be easier to maintain smaller calorie deficit over a longer period of time.. Focusing on eating high fiber, whole foods like vegetables, fruit, and whole grains and legumes will also help you feel full and satisfied while eating fewer calories. If you start to feel chronically fatigued, have trouble focusing, notice gastrointestinal abnormalities, hair loss, or lose your menstrual cycle you are likely not consuming enough calories and should seek professional guidance. I never recommend adults consume fewer than 1300 calories. On average, an adult may see successful weight loss while eating 1500-2000 calories and engaging in regular activity (again, this all depends on the individual).
 
Keep in mind, focusing on calories for weight loss requires keeping track of the foods and calories that you eat every day. This can be time consuming and should be considered before diving into a weight loss plan. Alternatively, a registered dietitian can help you lose weight without having to track calories if you don’t think that method is right for you. You can achieve weight loss by focusing on other elements of your eating habits and behavior.

The portfolio diet was developed by Dr. David Jenkins out of the University of Toronto. It is a modified vegan diet that emphasizes foods shown to reduce LDL cholesterol. This diet encourages the consumption of key ingredients shown to support healthy cholesterol levels in addition to regular physical activity.

The foods of focus on the portfolio diet include plant sterols, tree nuts, soluble fiber, and soy protein. It is recommended to consume 2 g of plant sterols, 50 g of nuts, 10-25 g soluble fiber, and 50 g soy protein daily. Plant sterols can be found in a variety of plant foods, sesame oil, wheat germ oil, fortified spreads and foods, and supplements. 50 grams of nut is about 1 small handful and a variety of tree nuts like almonds, walnuts, and pistachios are great choices. Black beans, brussels sprouts, avocados, sweet potatoes, and chickpeas are a few examples of foods high in soluble fiber. Soy protein can be consumed in the form of tofu, soy milk, soy veggie burgers, or soy yogurts. A variety of colorful vegetables, fruits, whole grains, legumes, plant sources of protein and healthy fats are also encouraged on this diet. There are no strict rules as to what to eliminate on this diet, however limiting your consumption of highly processed foods, meats, dairy, sweets, excess sugar, and sweetened beverages may help to maximize the cholesterol-lowering benefits.

Think of the portfolio diet as something that you can add to your “healthy eating portfolio” to support an overall healthy eating pattern. Adding the foods highlighted in this diet to a poor diet would likely not. The four foods emphasized on this diet are meant to be included in a balanced diet consisting of an abundance of vegetables, fruits, whole grains, plant-based proteins, nuts, seeds, and healthy fats.

It is recommended to discuss the portfolio diet with your doctor before starting. It is also important to consider any allergies as nuts and soy are key ingredients. Consulting with a registered dietitian can help you find practical ways to incorporate principles of the portfolio diet that fit with your lifestyle. Remember that although this diet may help reduce LDL cholesterol, it does not act as a replacement to medication for those with very high cholesterol who may still need it.

This diet can be sustainable as it is essentially adding a few key cholesterol-lowering ingredients to your diet. You can gradually work on including the four foods of focus to make this diet more approachable and sustainable. For example, start by including a serving of nuts as a snack consistently before adding the next of the four portfolio foods.   

Alcohol by itself contains 7 calories/gram. In comparison, protein and carbohydrates both contain 4 calories/gram while fat contains 9 calories/gram. Calories in alcoholic drinks can add up fast in a few different ways: 1) If you are consuming shots of alcohol in quick succession 2) If you are consuming drinks mixed with a high-calorie or high-sugar mixer 3) Due to the effects of social pressure or the alcohol itself, you may end up drinking more than anticipated.

Alcohol contributes to weight gain not only from the calories in beverages themselves, but because of the food you may consume while drinking or afterward. If people drink socially they may be eating out at a restaurant or bar, celebrating a holiday, or attending a party. All of these occasions may present food options that are higher in fat, sugar, and calories than most foods prepared at home. Not to mention, alcohol acts as an appetite stimulant which may prompt someone to binge on snack foods or convenience foods like nachos or pizza (AKA “drunk eat”) at the end of the night. Decision making capabilities may also be impaired after drinking leading to unhealthier food choices.
​
Mixed drinks containing soda, juice, or sugary mixers all contribute to the calorie content of a drink. These calories may be overlooked or not accounted for if they are drank and not eaten. If you are watching your weight and monitoring your calorie consumption, it is important to account for alcohol intake.

1. To make a low-calorie cocktail, stick to calorie-free mixers like club soda or flavored seltzer water. You can add a squeeze of fresh citrus from lemons, limes, or oranges to add an extra hint of flavor. Avoid syrups or added sweeteners if you can!
2. Low Calorie Drinks
   1. Vodka Soda – mix 1.5 oz of vodka (Tito’s has 98 calories per 1.5 oz) with club soda (0 calories), and a squeeze of lime. Total calories = 98.
   2. Champagne – 4 oz. has about 78-90 calories.
   3. Mojito – In a glass, mix 2 tablespoons of lime juice with 2 teaspoons of sugar until dissolved. Add ¼ cup crushed ice then tear a small handful of mint leaves and add to the glass, stir for about 15 seconds. Add ¼ cup of white rum, 2 tablespoons of club soda, and ¾ cup of crushed ice. This cocktail comes to about 168 calories.
   4. Paloma – In a glass combine ¼ cup of grapefruit juice, 1 tablespoon of lime juice, and 1 teaspoon of sugar, stir until the sugar is dissolved. Stir in ¼ cup of mescal or tequila and add ice. Then top with ¼ cup of club soda and garnish with a grapefruit wedge! 166 calories. 

I recommend high fiber foods for lowering cholesterol! I encourage clients to focus on adding more high fiber choices into their diet versus dwelling on the foods that they should limit. My top recommendations include whole grains, beans, vegetables, and fruits. Whole grains such as oatmeal, high fiber cereals (like Fiber One, Shredded Wheat, and Grape Nuts), and whole wheat breads can be great grain sources of fiber. Beans and bean-based products (like bean or lentil pastas) are another great source of fiber. Black beans, chickpeas, cannellini beans, kidney beans, and lentils are all fantastic varieties that can provide a fiber boost. Almost all vegetables and fruit will contain some fiber, although there are certainly a few that stand out above the rest. Avocado, raspberries, pears, apples, artichokes, broccoli, brussels sprouts, and potatoes are a few notable produce items that pack at least 4 gams of fiber per serving. When possible, keep the skin on vegetables and fruits – that’s where a lot of the fiber is located!

Fiber in foods, specifically soluble fiber helps to bind cholesterol and remove it from the body. High fiber grains provide steady energy throughout the day and can also support blood sugar stabilization. Beans and lentils not only provide fiber, but are a great source of plant-based protein. Many animal products (including meats) contain saturated fat which may contribute to elevated cholesterol. Replacing meat with beans regularly is a great strategy for lowering cholesterol through diet. Vegetables and fruits are beneficial not only for their fiber content, but also for the vitamins, minerals, and antioxidants they provide to the body. We should be aiming to fill half of our plate with vegetables and some fruit at every meal.
​
It is possible to improve your cholesterol through dietary changes! It is important to know that it will take time and consistency in order to see the results. One salad isn’t going to do the trick. Another tip for lowering cholesterol with food is to keep track of how many grams of fiber you are eating per day. Adults should be eating 25-34 grams of fiber daily – a registered dietitian can help you determine just how much you should be striving for. While working on boosting fiber intake, it is very important to stay adequately hydrated by drinking plenty of water! Consuming more fiber than you’re used to without enough water can lead to some GI discomfort. It is also important to note that elevated cholesterol can be hereditary. In this case dietary changes may help to a certain extent, but your doctor may still recommend medication if levels remain high over time.

Cholesterol can be improved through dietary changes alone, although results may be further improved or even expedited with the addition of regular physical activity. Participating in 30 minutes of moderate-intensity activity most days of the week is recommended for general health and can also assist with improvements in cholesterol. Activities like brisk walking, running, cycling, dancing, strength training, etc. are all great ways to get moving and improve cholesterol!

It is recommended to try to eat something within 1 hour of completing a run. How soon or how much you should eat may depend on the duration or intensity of your run. If you ran easy for 30 minutes or less, it is fine to eat your next planned meal within the hour. If there is more than 2-3 hours until your next meal, you should eat a snack containing a combination of carbohydrates and protein.

Eat a combination of carbohydrates and protein after a run. Some examples are a protein smoothie made with Greek yogurt, frozen fruit, whey protein, and almond milk, a sandwich (peanut butter & jelly, or turkey with cheese), or a balanced meal containing lean protein and starchy vegetables.

Consuming protein after a run promotes muscle protein synthesis and helps the body begin to recovery and repair from the exercise. Aim for at least 20-30 grams of protein after a strenuous run or run lasting longer than 1 hour.  When running and performing other exercise, the body utilizes carbohydrates for energy. After running, your carbohydrate stores are depleted and need to be restored in order to recovery efficiently and be ready for your next session!

​If you’ve ever met with a registered dietitian and heard them suggest “eating the rainbow”; they weren’t referring to Skittles! In terms of nutrition and eating a balanced diet, it means eating a variety of different colored vegetables and fruits. Produce of different colors provide the body with different types of nutrients so it’s important to consume as many of these as possible. It is also beneficial for our gut bacteria to consume a variety of high-fiber plant foods.
 
Red – tomatoes, sundried tomatoes, red peppers, watermelon, strawberries, pomegranate, cherries
Lycopene is an antioxidant in the carotenoid family that is responsible for giving red vegetables and fruit their color. The antioxidant properties of lycopene can help protect against oxidative damage which has been associated with chronic disease risk (certain cancers, cardiovascular disease). Studies have also shown lycopene to be beneficial in lowering blood pressure.
 
Green – broccoli, bok choy, leafy greens, green beans, avocado, kiwi, honeydew melon
Leafy green vegetables are rich in vitamins A, C, E, and K, while vegetables like broccoli and bok choy contain many B-vitamins. Worth noting is the B-vitamin folate which is present in many green vegetables. Folate promotes heart health, plays a role in the prevention of certain birth defects, and is necessary for the repair of DNA.
 
Blue/Purple – eggplant, purple carrots, blueberries, blackberries, grapes
The blue/purple color of these vegetables and fruit is due to their anthocyanin content. Typically, the darker the color, the higher the concentration of anthocyanins. Anthocyanins are a class of antioxidants that have been shown to support heart health and blood pressure, prevent the formation of clots, and lower the risk of certain cancers.
 
Strive for five! Adults should strive to eat at least 5 servings of vegetables and fruits per day. Ideally this looks like at least 3 servings of vegetables and at least 2 servings of fruit daily. One serving of produce is equal to about 1 cup or 1 medium vegetable/fruit. While you plan your grocery list, try to get a different colored vegetables and fruit to eat throughout the week. Don’t stress about eating every color each day but try to get some variety throughout the week. As an example, for one week you might buy a bunch of bananas (yellow), a package of strawberries (red), and a handful of kiwis (green). Getting into the habit of having a mixed green salad with dinner can be a great way to include a lot of colors too.
 
Working on eating the rainbow can also be a fun way to get kids more involved in the kitchen! Let them pick out their favorite green food from the produce department. Kids are more likely to try foods or be interested in eating when they’ve played some role in the preparation of the meal or snack.  

Dinner the night before a run should be balanced and contain a combination of carbohydrates, protein, and vegetables. The runner may want to steer clear of high fiber vegetables like broccoli, brussels sprouts, or cauliflower if they are prone to GI distress. Loading up on large quantities of carbohydrates is not necessary the night before a run. Carbohydrates should make up a part of the meal, but including protein and vegetables are also important. When training for a race, it is wise to experiment with different dinners before long runs and then try to stick with what works best the night before a race.

I recommended eating before a run so that you are properly fueled for the activity. It is especially important for women to eat before exercising as they perform better in a fed state and are prone to low-energy availability which can alter hormone function. What you eat will depend on how much time you have before your run.

Breakfast before a run should contain carbohydrates, a little protein, and maybe some healthy fat depending on how much time you have. If you only have 30 minutes or less, a piece of toast with jam or honey, or a small banana with a handful of nuts, or a bar like Picky Bars or Clif is enough. When you have at least an hour before your run, toast with nut butter, fruit (banana, orange, grapes, berries), or a bowl of cereal would be good choices.

Coffee is okay to drink the morning of run – just be sure you are also drinking water and have access to a bathroom (coffee can help get things moving) before you hit the road. Avoid adding high-fat ingredients to your coffee as they may cause GI distress while on the run.

Before running avoid eating high fiber and high fat foods as these nutrients can cause GI distress while running. It is best to practice with different foods before runs while training and stick with what works best for you on race day.

​The serving size is listed at the top of the Nutrition Facts label and is based on the amount of food people typically eat. This information is garnered from nationwide surveys and is NOT a recommendation for how much should be consumed. For example, the serving size of ice cream has changed from ½ cup to 2/3 of a cup. This does not mean that eating more ice cream is recommended, it is a reflection of data from recent food recall surveys.  
 
The portion size is the amount of food that you actually consume. Using the ice cream as an example, the serving size may be 2/3 of a cup, but if you eat 1 cup, then 1 cup is your portion size. Portion sizes of different food groups will vary based on an individual’s age, gender, activity level, health status, and goals.  
 
It is important to remember that one package of food may contain more than one serving, so consumers should be aware of how many servings are in the package. For food packages that may be consumed in one eating occasion, two columns of nutrition information may be present. One column for the serving size and one column for the entire package.
 
Referring to the serving sizes is good practice when working on your nutrition. I recommend all of my clients get friendly with their set of measuring spoons and cups to get an idea of what different amounts of food looks like. For example, the serving size for peanut butter is 2 tablespoons, which when measured out, might look a lot different than the amount you scoop out with a spoon! Another example is salad dressing, the serving size is also 2 tablespoons, but you may be perfectly content with just 1 tablespoon, saving you half of the calories.
 
A registered dietitian can help you determine the appropriate portion sizes for you because everyone’s nutrition is unique to them and their goals. 

The B vitamins include thiamin (Vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), pyridoxine (vitamin B6), biotin (vitamin B7), folate (vitamin B9), and cobalamin (vitamin B12). The B vitamins collectively play a role in cell growth and development and also help the body convert the food that we eat into energy. In addition, they are involved in various enzyme reactions in the body: from breaking down fats and proteins to transporting oxygen and energy throughout the body.
 
Good Food Sources of B Vitamins:

• Beef liver – Beef liver tops the list as far as B vitamin content. Soaking beef liver in milk for 30-60 minutes before cooking can help remove the bitter flavor. A popular way to prepare liver is to sauté it with onions and garlic.
• Whole grains – Many grain products including breads and breakfast cereals are fortified with B vitamins. Check the nutrition facts panel on cereals to see that the % Daily Value for B vitamins is 100% per serving. Whole wheat pasta, quinoa, rice, and English muffins are other grain sources of B vitamins.
• Fish and seafood – Salmon, tuna, and clams are a few notable seafood selections high in B vitamins. Not only are these foods a good source of B vitamins, eating fish several times a week can also support heart health.
• Beans and legumes – Plant-based protein sources like beans, seeds, lentils, and peanuts contain B vitamins and will be important for those following a vegetarian or vegan diet. Add these foods to salads, pasta, and soups, or eat as a snack in a trail mix.
• Dark green vegetables – Spinach, brussels sprouts, and broccoli are among a few dark green vegetables that contain a few different B vitamins. Adults should strive to eat a variety of different colored vegetables totaling at least 2 cups each day. Toss together a fresh spinach salad, add broccoli to a stir fry, or roast brussels sprouts as a side dish!
• Animal-based products – Chicken, lean meat, pork, and dairy foods are also good sources of B vitamins. An excellent source of complete protein, these foods can help you feel fuller longer between meals. When looking for these types of foods, opt for the leanest cuts of meat, trim away any visible fat, and select low- or non-fat dairy products.