Nancy H Dannoun Nutrition

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Nancy H Dannoun Nutrition

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Nancy H Dannoun Nutrition serves as a nutrition counseling group for individuals looking to treat or reduce the risk of medical disease to improve overall health through nutrition.

12/02/2021

The holidays, they can feel overwhelming while trying to watch what you eat…

When it comes to food, yes it’s important what we fuel our bodies with, but it’s also important that we respect social and mental aspects as well.

Whether it’s denying yourself the holiday dessert, only taking the salad, or not eating all day to “justify” that holiday dinner.. It limits the social enjoyment and it leaves you mentally unsatisfied.

Instead, enjoy your holiday meals, and spend time with friends and family. There’s no need to skip out on your favorite foods, or to get 4 plates because it’s “the only time you can eat like this.” Try to approach the holidays with a mindful mindset, grab the portion you know your body needs to feel full and satisfied and then carry on track with the rest of your day. When you take away the restriction mentality you’ll find more freedom and enjoyment from thinking about food, and you’ll be able to focus more on the moment!

11/09/2021

Easy weeknight dinner ideas!
I love Buddha bowls because it’s an easy way to get creative with any veggies I have around and they provide such a filling and balanced meal.
Mix and match your favorite greens, grains, proteins, and veggies for a quick and easy healthy meal. Save this post for inspiration!

09/09/2021

Tofu spring rolls

A flavorful meal packed with veggies and plant protein! Easy to customize with any fresh or frozen veggies on hand.

06/29/2021

Let’s talk about food alternatives...

It’s important not to demonize any food or food group, however, when trying to meet goals there are some easy steps you can take to still enjoy your favorite foods!

Processed products, like white bread, are bleached and stripped of most of their nutrients.. To fuel your body with more complex carbs, fiber, and nutrients look for whole grains options.

Whole-grain breads, tortillas, and pita breads are fantastic alternatives to their processed counterparts, and because of the breakdown they require in the body they’ll keep you fuller for longer!

06/07/2021

The best way to maintain a well-rounded diet? Eat more whole foods!

Meeting nutrient needs is important to feel optimal for health. Noticing what nutrients might be low in your diet can have a huge influence on the way that you feel. Supplements can help to meet needs, but whole foods bring a host of other macronutrients and benefits.

Many individuals are lacking important nutrients in their diet because of the processing of most foods. Listed below are some of the most common deficiencies are.

•Iron: RDA for males is 8mg and females is 18mg, some of the best foods to up iron intake are lentils, meats, both white and red contain iron, apricots, and beans. Something else to consider is that there are iron inhibiting foods, calcium-rich foods, cereals and grains, and coffee and tea that will all inhibit iron absorption. In contrast, pairing iron with vitamin C and A will increase your body’s ability to absorb more iron.

•Magnesium: around 50% of Americans are lacking magnesium, the RDA is 400-420 for adult males and 320-360 for females. Magnesium is found in dark chocolate, nuts and seeds, avocado, tofu, and whole grains.

•Calcium: The RDA is 1000 for adult females and males, high calcium foods include dairy products: like cheese, milk, and yogurts, (if you eat non-dairy look for calcium-fortified alternatives!) almonds, leafy greens, and beans and lentils.

05/20/2021

* Reminder *

Food is nourishment!

It is also a part of social life, culture, celebrations, and many other aspects. Don’t let controlling your diet invade these enjoyable experiences, rather, eat in a way that fuels you and makes you feel great, and enjoy those experiences. It doesn’t mean you have to overindulge for every event, but think about what you want, choose the options that will fit into your goals, and take time to enjoy the food and drinks.

05/13/2021

The truth >>

Banking calories is the process of restricting normal food or drink intake during the day to “save” extra calories for something else, such as eating out, having drinks with dinner, saving for dessert, etc.

So why doesn’t this work? The idea is based on restriction. When you don’t allow yourself to eat adequate amounts of food during the day, you’ll grow much hungrier by the time the event rolls around which leads to overeating. This leads you to consume more than you would have if you hadn’t restricted.

Another aspect is if you deny yourself a specific food by judging it as “good” or “bad” and avoiding it to save calories, this usually leads to excessive thinking of that food. This can lead to indulging and you may overeat because of the restriction.

05/10/2021

You’ve probably heard that fish is a great source of omega 3 and omega 6 fats, these are crucial to our health! Our bodies can’t make these on their own so we have to get them from our diet.

Healthy fats are essential to brain function, and development, studies have shown eating fish more frequently can slow mental decline and reduce the risk of Alzheimer’s and dementia.

Fish also contains a high amount of vitamin D which can improve your immune system. Many Americans are lacking this essential nutrient, 1 serving of fish meets the daily recommendation.

Fish is also a great source of protein making it a great staple to build a balanced meal. Pair the fish of your choice with a grain or complex carbs like brown rice or sweet potato and add some veggies for a meal that leaves you feeling great!

04/26/2021

Spring has sprung! And so have seasonal allergies, did you know certain foods can help relieve those symptoms?

Ginger- A natural anti-inflammatory! Ginger shots, tea, or adding a bit to stir-fries and smoothies can help reduce inflammation in the sinuses.

Citrus Fruits- vitamin C is a great aid for allergies, oranges, mandarins, grapefruits, and any other citrus family items pack a lot of vitamin C to help with allergies and colds.

Turmeric- similar to ginger root turmeric also provides anti-inflammatory benefits, try teas or adding turmeric powder to meals for a sweet and earthy flavor.

Tomatoes- high in lycopene and vitamin C! Both reduce inflammation and can be even more beneficial to the body when cooked!

Fatty fish- high in omega 3 fatty acids that have been proven to reduce allergic symptoms and aid in opening airways!

Onions- they contain quercetin, a flavonoid that works as an antihistamine in the body, both cooked and raw onions offer a reduction of symptoms and are easily incorporated into many meals!

04/09/2021

Whole grains are full of fiber, protein and carbohydrates, they are a great and filling option for any meal to provide a nutrient dense boost of energy. In addition they are great for heart health and eating them more will reduce the risk of heart disease and stroke.

Studies have shown a positive correlation from eating 2 servings of whole grains a day to help with blood sugar stabilization, which can reduce the risk of type 2 diabetes. The fiber in the grains will aid healthy digestion as well as reducing the risk of some cancers, and finally if you replace refined grains with whole grain ones there will be a reduction in inflammation and it may lower obesity risk!

For breakfast, try oatmeal with rolled or steel cut oats, or blending them into a smoothie to make it extra thick and creamy. Another idea is buckwheat pancakes! Pair any of these options with your favorite fruits, nuts/but butters or yogurt for a great start to the day.

For snacking popcorn is a great low calorie way to incorporate whole grains, try topping it with sea salt or a spritz of olive oil for healthy fats.

Lunch and dinner have many ways to incorporate grains, stir fry, salads, or bowls can include rice, or quinoa. Try sandwiches and wraps with whole wheat breads or tortillas, or even pastas using whole wheat noodles!

04/01/2021

Do you get confused about how much protein you need?

If so, you aren’t alone, with protein supplements virtually everywhere it’s easy to think we are lacking in protein intake. So do you need to be eating protein pancakes, shakes, bars, and adding protein powder to every meal? Well, that depends on who you are!

The ADA’s recommended daily intake suggests 0.36 grams of protein per pound of body weight. In addition to these guidelines, one must consider activity level, age, nutritional goals (losing/maintaining weight vs building muscle), and changing daily needs.

It follows:
The average individual needs 0.36g/lb
Someone trying to build muscle needs 0.7-1.0g/lb
Highly active individuals need 0.5-0.7g/lb

The amount you need may be surprisingly lower than you would think, for example, a 150lb individual only requires ~56g of protein. So, protein powders, shakes, and bars can be a part of a balanced diet if they are something you enjoy, but if you only reach for them because you think your protein intake is low you might be able to pass.

03/17/2021

I agree it is difficult figuring out what your plate should consist of at meals!

When you build a balanced plate (like the one above), you take away from the stress that comes from choosing what to eat.

Focus on these 3 things:
1. Fiber
2. Whole grains/starches
3. Protein

Tag me in any plates you make that follow this guide!

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Syracuse, NY

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http://www.nhdnutrition.com/

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