Author Archive

Wellness Jackie’s Way: Fall into fiber

Summer has ended but we can look forward to the changing of the leaves right around the corner. And so our cooking now changes with the new produce coming into season. This means soups, cinnamon, pumpkin and so much more. The rich flavors of fall come through in recipes using apples, mushrooms, butternut squash and pumpkin, which are four of my top favorites. All of ...

 
 

Wellness Jackie’s Way: Happiness is food

When summer arrives, we look forward to the pace of everyday life slowing down and other good things such as taking a vacation! At the end of July, I was fortunate to be able to travel overseas for a family vacation in London. As you probably know, in order to travel to Europe you must endure a six-hour flight “across the pond” and an eight-hour flight on the return ...

 

Wellness Jackie’s Way: Portions and servings

Every summer I look forward to teaching nutrition to the students attending summer camp at the Academy of International Ballet in Garnet Valley. We started out this summer’s sessions with discussing food portions and the difference between a portion and a serving. Have you ever asked yourself that question? Most people probably think of it as the same thing. But ...

 

Wellness Jackie’s Way: Metrics for healthy living

Recently I attended a free lecture on “Eating for Exercise” Fueling your body for the Best Workout.” I enjoy free lectures on the subject of eating as well as exercise specifically to compare notes on my current recommendations to clients. This talk was given by a physician and a dietitian from Main Line Health. And the good news is that my recommendations are in ...

 

Wellness, Jackie’s Way: Reasons to plant a garden

It seems tempting to pick up fresh vegetables at the market especially when we have so many options for terrific markets in our neighborhoods. There’s Wegmans, Whole Foods, Fresh Market, Trader Joe’s, Costco and more. However, the nature of the American Food System means that fruit, vegetables and herbs found in these markets have often been grown hundreds of miles ...

 

Wellness, Jackie’s Way: National nutrition month

Did you hear that it’s National Nutrition month? Let’s celebrate by taking the time to revisit the 2015-2020 Dietary Guidelines for Americans. The Dietary Guidelines is published jointly every five years by the Department of Health and Human Services and the US Department of Agriculture. Its focus is on disease prevention and health promotion. Previous editions ...

 

Wellness, Jackie’s Way: Feed, exercise your brain

At the last nutrition conference I attended, there were several prominent neurologists, each of whom delivered very convincing presentations on the connection between food intake and neurological disorders. Since there isn’t a real “cure” we must examine other strategies for delaying cognitive decline or managing neurological disorders as best as possible. Today ...

 

Wellness, Jackie’s Way: Intermittent fasting

With a New Year, comes New Resolutions. According to a 2016 Nielson survey, the top two US New Year’s resolutions are staying fit and healthy (36 percent) and losing weight (32 percent). Let’s capitalize on the New Year’s renewed level of motivation and try something different to jump start weight loss. How about intermittent fasting, or IF? This is a term for an ...

 

Wellness Jackie’s Way: Thanksgiving nutrition

In this article I’ll review how to get more nutrition at the table while enjoying traditional foods on Thanksgiving. The menu starts with mashed potatoes. My kids love them. In fact, they could fill their plate completely with the white stuff and be satisfied. Perhaps it’s because this dish typically screams butter and salt and if homemade, usually whole milk. The ...

 

Wellness, Jackie’s Way: Sustainability, the Holy Grail

Have you ever felt that despite your best efforts, the scale continues to creep higher? Why is it so challenging to achieve permanent weight loss? One study published in The Lancet Medical Journal seeks to explain how body weight can slowly rise even when people have not changed their eating and exercise habits. According to the research data, it’s easy to gain ...

 

Wellness, Jackie’s Way: How much of what?

How much protein should I be eating? This is a very common question that I’m asked by my clients as it relates to both weight loss and exercise. There are many different opinions on how much protein we actually need. Of the three macronutrients: fat, protein and carbohydrates, it was typically recommended to consume 30 percent or less fat, 45-50 percent carbohydrates ...