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How To Eat Healthy At An Italian restaurant

8/31/2017

 
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Italian food is one of the most beloved foods across the world - and for good reason! It is based on using super fresh ingredients with plenty of olive oil and herbs.
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However, Italian food is also known for its heavy pasta and cream based dishes which are definitely not helpful for staying healthy and fit. As with any restaurant, it is all about making the right choices and choosing the dishes that will fuel your body and not work against you.


Here is how to order healthy at an Italian restaurant:


Appetizer

  • Minestrone soup - This soup is broth based with lots of vegetables, and tends to pack a ton of flavor with not a lot of calories. Soup is great to start with because the liquid will fill up space in your stomach, meaning less chance of overeating later.
  • Charcuterie - This is a mix of different meats which makes this a high protein and high fat appetizer and will make you feel satisfied and help to fill you up a bit before the main course.
  • Antipasto - This is a mix of meats, cheese, vegetables, and olive oil, and  is a great high protein and high fat starter.
  • Carpaccio - Another high protein, high fat appetizer, this consists of thin slices of raw fish with olive oil.
  • Roasted vegetables - Super fresh vegetables are a staple of Italian food, starting with vegetables will give you some fiber to fill you up a bit before the main course.
  • Caprese salad - This salad is traditionally composed of tomatoes, basil and mozzarella which is great high fat starter. Eating high fat to start will prevent you from overeating at the main dish. Note: If dairy tends to upset your stomach, you should probably skip the mozzarella because this type of cheese is typically harder to digest due to the higher lactose content.
  • Grilled calamari - Aka squid, calamari is a another great protein choice, just make sure to get grilled and not fried or crusted.


Pasta Main Course

Choose pasta only if you are if you are looking for a high carb meal, such as after heavy exercise or a carb-refeed day. Otherwise, pasta in general is not a good choice for your waist-line. 
  • Pasta primavera - This dish is made with lots of vegetables and the sauce is usually olive oil based with tomato.
  • Spaghetti with pesto - If you are really craving a fatty pasta with more of flavor profile than just plain olive oil, get it with pesto rather than cream. Pesto is made with basil, garlic, olive oil and pine nuts, and is much better for you than heavy cream based sauces such as with Alfredo.


Low Carb Main Course

  • Pollo alla Diavola - This is typically roasted chicken with vegetables, olive oil, and herbs -  can't get much healthier than that! Just ask to make sure it is not battered or crusted
  • Soup and salad - When in doubt, go for a soup and salad from the appetizer menu. The soup will fill you up along with the fiber from the salad. Add protein to the salad and use olive oil as the salad dressing - most Italian restaurants should have great olive oil.
  • Fish - There will likely be salmon or Branzino on the menu, any grilled or baked fish with a side of vegetables is a perfect order. 


Drink

  • Red wine - Go for dry red wine (dry means low in sugar) such as Pinot Noir, Cabernet Sauvignon, and Merlot.
  • Dry white wine - This is great with light meals such as salad or fish. Order a dry white wine such as Sauvignon Blanc .
  • ​Scotch or whiskey on the rocks - If you are not a wine drinker, go for one of these which tend to pair well with heavier meals and will be low in calories when served on the rocks or water.


About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California and New York State with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab


20 Healthy Living Tips You Need To Know

8/26/2017

 
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Looking for a healthy living cheat sheet? Our resident health expert serves up her 20 health and nutrition tips that everyone should know. Enjoy!
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1. Non-fat or “skim milk” has a surprisingly high amount of sugar. Most brands have about 12 grams per cup – this is almost half the amount of total sugar that is recommended you ingest each day!

2. When you eat protein, you lose 20-30% of those calories to digestion. This means if you eat 100 calories of protein, you only absorb about 70 of those calories.

3. Wheat raises your blood sugar higher and faster than any other carbohydrate including table sugar.

4. Matcha is an excellent source of antioxidants, or “polyphenols,” which protect the body from harmful free-radicals and cellular damage.

5. Cold pressed juice is considered to be more nutrient dense compared to traditional centrifuged juice. This is because centrifugal juicers generate heat which can destroy enzymes, and also force in air which can compromise nutrients.

6. Cooking tomatoes drastically increases its lycopene content. Lycopene is a powerful antioxidant that decreases risk of heart disease and cancer.

7. Cheeses with the lowest amount of lactose are those that have aged the longest. The lower the lactose, the lower the chance of stomach upset from intolerance to lactose.

8. Fiber slows down digestion and makes you feel fuller longer. Healthy adults should aim or 25 grams of fiber per day.

9. Tuna is an excellent source of Vitamin B12, selenium, Vitamin B3 (niacin), and protein - about 20 grams of protein per 3 oz serving.

10. Fish with lowest amounts of mercury include salmon, black sea bass, scallop, shrimp, skate, tilapia, cod, oyster, and crab.

11. Getting enough magnesium may help prevent migraine headaches. Good sources of magnesium include almonds, spinach, and avocado.

12. Foods that are an even greater source of potassium than bananas include sweet potatoes, white potatoes, beets, and butternut squash.

13. Vitamin C helps to boost your immune function and protects against free radical damage. Good sources of Vitamin C include oranges, red peppers, and broccoli.

14. If you are sensitive to dairy products but you love butter, try clarified butter which is pure butterfat with the milk solids removed.

15. Tropical fruits are high in sugar. These include bananas, mangoes, and pineapples. Stick to a ½ cup serving when eating this type of high sugar fruit.

16. The best source of Vitamin D comes from the sun. The second best source is a supplement, and the third and lowest source are foods such as fatty fish, egg yolks, and beef liver.

17. An 8 oz cup of coffee can have between 95-200mg of caffeine. It is recommended to not exceed 400mg of caffeine per day for most individuals.​

18. Studies have found that just short bursts of exercise during the day can help with attention and focus. Aim for a fifteen minute walk at lunch to increase your energy for the afternoon.

19. Clutter can trigger your stress response. Avoid clutter in key areas such as your desk, your car, and in your bedroom.

20. A negative emotional state can express itself on your face as breakouts, dullness, and wrinkles. Practice being in the present for a happier emotional state and a better complexion.

**At The Mindful Tech Lab, we develop and market apps that are easily ingrained into your daily routine to deliver positive results. We are most known for our Facebook Messenger chatbots that help you live your best life, you can check them each out by clicking on their links: MotivateBot, MeditateBot, Daily FitBot, HealthyBot, Eat Clean Bot, StoicBot**

24 Nutrition Tips To Get Your Diet On Track

3/7/2016

 
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Below is a list of our 24 research-based nutrition tips that will help you get your diet on track and have you feeling great!
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For even more great nutrition tips, follow us on Instagram @themindfultechlab
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About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

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