Eat Well To Be Well, Cheryl Mussatto, Registered Dietitian

06/17/2024

Attention sandwich lovers! Next time you're at a sandwich shop, make a healthier choice with these Subway options. It all begins with your protein selection. Discover my top pick for a satisfying and nutritious lunch!

Glad to have chimed in with my advice along with Lisa C. Andrews and other RDs via EatingWell. See link below:
https://www.eatingwell.com/best-healthy-options-at-subway-8662271

06/14/2024

Hope you're spending some quality time today and everyday!!

06/10/2024

June is the month dedicated to raising awareness of Alzheimer's Disease and Brain Health.

The current 2024 stats from http://alz.org show that:

*An estimated 6.9 million Americans age 65 and older are living with Alzheimer's
*73% are age 75 or older.
*About 1 in 9 people age 65 and older (10.9%) has Alzheimer's.
*Almost two-thirds of Americans with Alzheimer's are women

What you eat may have an impact on keeping your brain healthy - here is a list of some of the best foods to eat daily protecting and promoting :

Fish: 🐟 Packed with high-quality protein, iron, zinc, and omega-3 fatty acids, fish fights inflammation, boosts brain blood flow, and sparks new brain cell growth.

Olive oil: 🫒 Rich in monounsaturated fats, olive oil energizes brain cells, slows aging, and cleans arteries to enhance blood flow, vital for optimal brain function.

Nuts: With monounsaturated fats and vitamin E, nuts are brainpower boosters and antioxidants, enhancing cognitive health.

Berries: 🫐🍓Bursting with brain-boosting compounds, berries combat aging, particularly blueberries, which stave off memory loss.

Leafy greens: 🥬🥦Vibrant veggies like spinach amp up focus and mental sharpness, offering a brain-boosting punch.

Whole grains: 🍞 Packed with brain-friendly B vitamins, whole grains reduce inflammation and enhance cognitive function, found in foods like quinoa and brown rice.

Poultry: 🍗 This B vitamin powerhouse, poultry fuels cognitive health, best enjoyed baked or grilled for optimal brain benefits.

Beans: 🫘 Fiber-rich and protein-packed, beans stabilize blood sugar levels, curb hunger, and sharpen mental focus.

Also, check out my book and family experience with Alzheimer's, The Nourished Brain, at https://amzn.com/dp/0578415542

06/07/2024

During Men's Health Month and in celebration of Father's Day, my colleague, prostate cancer surgeon and men's health expert, Dr David B Samadi, shares insights into the profound impact of men's health habits on the well-being of their children - see link below ⬇

Kudos to all the dads out there! Embracing isn't just about staying in shape—it's about being a role model for your kids' well-being. Let's lead by example and show them how to thrive both physically and mentally. 💪👨‍👧‍👦

Check out it out: Dr David Samadi: Healthy Fathers Forge Healthier Futures for Their Children ⬇

https://www.einnews.com/pr_news/716179474/dr-david-samadi-healthy-fathers-forge-healthier-futures-for-their-children

06/06/2024

In recognition of Alzheimer's and Brain Awareness Month this June, it's an opportune time to focus on strategies for enhancing brain health through nutrition.

Here's my tip for today - try out this winning duo: a salad of leafy greens paired with hardboiled eggs!

Packed with lutein, a powerful antioxidant, they work wonders in benefitting brain health by preventing cognitive decline. Fun fact: Eggs offer 200% more bioavailable lutein than veggies! 💡💪

06/05/2024

🚫 Don't fall for the myth that perfect eating equals perfect health! 🚫

Let's be real: striving for eating perfection is not only unrealistic but also impractical. We're human, not robots! It's time to ditch the pressure of perfection and embrace a balanced approach to wellness. Remember, progress, not perfection, is the key to a healthier you! 💪🍏

Here's my latest blog up on my website addressing this topic and will also be appearing soon in my nutrition column with Osage County News.

www.eatwelltobewellrd.com




https://eatwelltobewellrd.com/unlock-the-potential-for-your-best-health-by-trading-eating-perfection-for-eating-smarter/

06/01/2024

Hello June! 😃🌞 One of my very favorite months! Long, warm summer days make it a great time to try something new to boost eating habits, fitness, or overall well-being.

To start this month off right, here are 3 ways to support your health during these lazy, hazy, and crazy days of summer:

TRY A NEW VEGETABLE - Diet is a powerful weapon for fighting chronic inflammation, and adding in more veggies is a great start. Summer is perfect for finding new veggies at farmer's markets or your local grocer 🍆🥬🥕🫑 for adding in essential nutrients like vitamins A, B, C, E, and K, as well as minerals of iron, magnesium, and potassium.

GET A PEDICURE - It's sandal weather meaning you want your toes looking their best! Pedicures for women and MEN make toes and feet look great and prevent ingrown toenails. Pedicures are also helpful for those who can't trim their toenails well anymore because they can't reach or see them.

BRUSH TEETH STANDING ON ONE LEG - Be a multitasker and try this! This simultaneous action boasts healthy aging by helping you achieve better balance, a sharper brain, and stronger bones. Be sure to practice equally on each leg - When brushing teeth in the morning, stand on your left leg. Then in the evening, stand on your right leg. The more you do this, the better balance you'll achieve. Here's a link to a LIVESTRONG article to learn more on how to do this and why: https://www.livestrong.com/.../13770634-stand-on-one-leg.../?

Have an excellent June ahead! 😎

05/29/2024

Do you burn easily in the sun? 🌞🔥 Check out these 8 foods that might help prevent sunburns. Protect your skin from the inside out!

1. Tomatoes 🍅: Rich in lycopene and lutein, tomatoes may protect skin from harmful UV rays
2. Watermelon 🍉: Packed with lycopene, watermelon offers even better sun protection than tomatoes and keeps you hydrated.
3. Grapes 🍇: Helps skin to be more resistant to UV light and reduces DNA damage.
4. Herbs 🌱: Oregano is high in antioxidants which replenishes your skin and protects it from UV damage.
5. Greet Tea 🫖: Contains EGCG, a nutrient with photoprotective properties helping delaying the onset of skin cancer
6. Coffee ☕: High coffee consumption has been associated with lower rates of malignant melanoma
7. Cocoa: Cocoa with at least 70& cacao content contains flavonoids that offer protection against UV skin damage
8. Berries 🫐: Rich in ellagic acid, berries reduce the inflammatory response to UV rays and slow collagen breakdown.

While these foods can boost your natural sun protection, don't ditch the sunscreen! 🥗☀️

05/24/2024

It's the start of Memorial Day Weekend! 🇺🇸 What yummy goodies to you plan to indulge in? For some reason, BROWNIES come to mind!

That means it's time share one of my top most-viewed blog articles: Whole Wheat Avo-licious Fudgy Brownies! 🍫🥑

Perfect treat for the upcoming official start of summer! Check it out and let me know what you think! 🌟 Recipe link below: ⬇






https://eatwelltobewellrd.com/whole-wheat-avo-licious.../

05/22/2024

Want to maintain a healthy heart? 💓 Keep a close eye on your cholesterol numbers.

Many thank to Eat This, Not That! and author, Jill Corleone, for using my advice, along with other RDs, for this article. 😀

https://www.eatthis.com/worst-foods-for-high-cholesterol/

05/20/2024

Hello Monday! 🌞 Hope everyone has a wonderful week ahead!

Women, do you feel overwhelmed by the endless choices of various brands of multivitamins lining store shelves? If so, this article in Everyday Health is for you!

This MUST-READ guide will help you find the perfect fit for your needs! Written by Registered Dietitian Julie Cunningham, with expert insights from myself and other RDs, we’ve got you covered! 🌟 See link below ⬇





https://www.everydayhealth.com/vitamins/best-multivitamins-for-women/

05/17/2024

If you haven't already, it's time to discover the amazing health perks of herbs! Here's a picture of a few of the herbs Im growing and enjoying using this season.

Did you know that herbs are among the richest sources of antioxidants and on a weight basis, are higher than many fruits and vegetables? Here are some examples:

☑️ A mere half cup of parsley delivers 61% of your daily vitamin C, 12% of folate, and 11% of iron needs?
☑️Oregano steals the spotlight as one of the richest antioxidant sources—just one tablespoon packs four times more antioxidants than blueberries!
☑️And let's not forget rosemary and mint, boasting impressive nutrient profiles.

One way to easily Incorporate herbs into your daily diet is to add them generoulsly to salads made with spinach or kale leaves, iceberg or romaine lettuce, or mixed greens. 🥗 Herbs not only amp up flavor but also slashes food waste while ramping up nutrition.

Plus, here's a great go-to viniagrette dressing you can make in under 2 minutes to use any salad:

In a small bowl, add in the following ingredients and mix well together.

2 tbsp olive oil
½ lemon, juiced
1 tsp honey
½ tsp dijon mustard
Salt & black pepper

🥗✨ "

05/15/2024

Think you're hitting your protein goals? 🤔 Possibly not depending on what food sources of protein you are choosing.

For example, here are 6 foods often thought to be protein-packed, but they may not deliver as much as you'd expect. Now, don't get me wrong—they're still nutritious choices! Just be aware that if you're banking on them for protein, they might fall short. Let's take a closer look:

1️⃣ Peanut Butter - Yes, it provides protein but is richer in fats, making its protein content less than expected.

2️⃣ Quinoa - While it's a complete protein, it's mainly a carb, so its protein density may surprise you.

3️⃣ Nuts - They offer protein but are loaded more with healthy fats, so the protein ratio might be lower than you think.

4️⃣ Avocado—Often touted for its health benefits, avocados do contain some protein, but they are mainly known for their high healthy fat content. The protein amount in avocados is relatively low.

5️⃣ Cheese—Although it contains protein, it is high in fat, so relying on it solely for protein might not be ideal.

6️⃣ Hummus—Hummus usually contains about 2 grams of protein per serving (2 tablespoons) and is made of garbanzo beans, tahini, olive oil, garlic, lemon juice, and spices. It is a good source of healthy fat and carbohydrates but is a drop in the bucket compared to your daily protein needs.

Stay informed to fuel your body right!💪

05/13/2024

React with a 👍 if seeing calorie counts on chain restaurant menus has influenced your ordering decisions!

Excited to share my latest article on my website diving into the debate over whether calorie counts on menus really sway our food choices. Discover if they make a difference or not! The answer may surprise you! 🍽️💡


Click here ⬇️
https://eatwelltobewellrd.com/do-calorie-counts-on-fast-food-menus-really-impact-a-persons-decision-making-sort-of-according-to-new-study/

05/12/2024

Happy Mother's Day to all the amazing and beautiful moms who have the most important job in the world!

Thank you for being our steady anchor in life's stormy seas. 💕

05/10/2024

HAPPY FRIDAY! 😀🪻🌞

Let's talk about MUSCLES and why they are sooo important to our health.

💪 Why prioritize muscle mass? Because past age 30, we naturally lose 3-5% of muscle mass each decade. 📉

Here is why having adequate muscle mass is important:

1️⃣ Enhanced strength
2️⃣ Improved metabolism
3️⃣ Better blood sugar & blood pressure
4️⃣ Healthier cholesterol & triglycerides
5️⃣ Boosted immunity
6️⃣ Extended longevity

Build muscle by:

1️⃣ Adequate protein intake each day
2️⃣ Distribute protein intake across meals throughout the day
3️⃣ Aim for 25-30g/protein/meal and have protein-focused snacks

When you emphasize maintaining muscle mass as you age, you're doing your body a huge favor in sustaining a longer and healthier quality of life. And that's why muscle mass maintenance, matters!

05/08/2024

Embarking on a journey towards a healthier lifestyle doesn't have to be synonymous with restrictive diets. Instead, it's about embracing a sustainable approach rooted in nourishing your body with nutrient-dense foods while minimizing the intake of sugars and refined carbohydrates.

Picture this: swapping out that midday soda for a refreshing infused water or reaching for a colorful array of fruits and veggies instead of processed snacks. These small changes can ripple into profound transformations.

Consistency is key. By consistently choosing foods that fuel your body and mind, you're not only supporting your weight loss goals but also fostering a sustainable relationship with food. It's about nourishment, not deprivation.

So, let's ditch the notion of "dieting" and focus on cultivating a lifestyle brimming with vitality and wellness. Embrace the journey, savor the flavors, and watch as your body thanks you for the nourishment it deserves. 💫🥦

05/06/2024

If you're a fan of the Mediterranean diet, you likely will also be very interested in it's latest rival making a big splash called the Atlantic diet.

Happy to contribute to this EatingWell article along with other RDs!

Research suggests the Atlantic diet may improve cholesterol. Here’s what you need to know about the Atlantic diet and its potential health benefits.