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Are Longer Walks Better than Shorter Walks?

by Carolyn Dunn, PhD, RD, LDN

A recent research study published in the Annals of Internal Medicine answered the question: are long walks better than short walks? They followed participants for almost 10 years to examine the number of cardiovascular events and all cause mortality. The most benefit in reducing risk of heart events was a walk of 15 minutes or longer. Participants were also encouraged to get at least 5,000 steps per day. Planning a walk of at least 15 minutes has more benefits for reducing risk of heart disease than do shorter walks.

Bottom line: all walks are good since the research showed that even short walks had some benefit. However, if you want the maximum benefit, take a longer walk of 15 minutes or more. Of course, we know for weight management you need much more – 30 minutes or more most days of the week. Even if you plan a 30 minute walk,  you still will have 23 hours and 30 minutes to do as you wish the rest of your day. Not too much to ask!

Source:

Del Pozo Cruz B, Ahmadi M, Sabag A, Maurice, PFS, Lee, IM, Stamatakis E. Step accumulation patterns and risk for cardiovascular events and mortality among suboptimally active adults. Annals of Internal Medicine. 2025. https://doi.org/10.7326/ANNALS-25-01547.

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Is There an Order in which I Should Eat My Food?

by Kathy Kolasa, PhD, RDN, LDN

We have all read the litany of “tips’ to “maintain don’t gain’ during the holidays including focusing on mindful eating, staying active, and planning ahead. The recommendation to eat slowly, to allow your brain to register that you are full is a
suggestion that is frequently made. Many of the tips, like “avoid grazing” are common sense, but the researchers interested in chrononutrition having given us another idea.

Chrononutrition is defined as a field of study that investigates the complex relationship between the timing of food intake, metabolism, and the body’s natural 24-hour circadian rhythms. Researchers have suggested that the order you eat the food on your plate also may make a difference in how your body responds to your consumption of foods high in carbohydrates. In one study, the researchers found eating foods of low density such as vegetables, salads, or soups consumed first, followed by protein and fats and then by starchy foods lead to reduced insulin resistance. Reducing insulin resistance can help lower the risk of developing type 2 diabetes, improve cardiovascular health, and manage weight.

The research suggests to follow a meal sequence of consuming:

First – Vegetables
Second – Proteins and Fats
Third – Carbohydrates

If you had a dinner with grilled chicken, salad, broccoli, and roasted potatoes; you would start with the salad, then the broccoli, then the chicken and end your dinner with the potatoes. The research suggests that not everyone responds the same to this, however, it is unlikely to do any harm. This is NOT a strategy for people taking an anti- obesity medication that dulls appetite. Many of those individuals have been told by heir health care professional to eat the protein food first to ensure they meet their protein needs before they feel full.

Papakonstantinou, E., Oikonomou, C., Nychas, G., & Dimitriadis, G. D. (2022). Effects of Diet, Lifestyle, Chrononutrition and Alternative Dietary Interventions on Postprandial Glycemia and Insulin Resistance. Nutrients, 14(4), 823.
https://doi.org/10.3390/nu14040823

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Calories in Starbucks Holiday Lattes

by Carolyn Dunn, PhD, RD, LDN

A grande latte from Starbucks will cost you about 190 calories. Yes, calories cost, as you have a calorie bank just like you do money in your bank account. You only “get” a certain amount of calories each day if you are trying to maintain and not gain weight. Being mindful about how you spend them will allow you to fully enjoy the holidays and an occasional treat.

The 190 calorie latte sounds harmful enough. You can even cut it to 130 calories if you specify nonfat milk or other lower calorie milk option such as almond milk. However, if the glitzy marketing of their holiday offerings catch your eye, you may be in for a bigger debt to your calorie total for the day…as many as 440 calories for some drinks! Make it a vente and the calories continue to pile up.

Below is a chart of the drinks for this holiday. You can save some calories by your milk choice and skipping the whip. Either way, best to consider these a once in a while splurge instead of your everyday regular order. A really low calorie order is available at Starbucks but not on the menu. Order a nonfat café misto. A café misto is ½ coffee and ½ milk. This will set you back a mere 100 calories. If you like your coffee sweet, they do offer sugar-free vanilla syrup.

Drink
(all calculations
are grande size)1		Calories w/2%
milk2		Calories with nonfat
milk
Calories with nonfat milk
and no whipped
cream
Sugar Cookie Latte260200200
Egg Nog Latte460400300
Chestnut Praline
Latte		360300200
Peppermint Mocha440380280
Gingerbread Latte310250150
Caramel Brulé Latte440380280
Pumpkin Spice Latte390330230
  1. All of the drinks listed come with whipped cream, except the Sugar Cookie Latte,
    unless you specify no whip. ↩︎
  2. Starbuck’s default milk is 2% milk. If you don’t specify a type of milk, they use 2%. ↩︎

*ALL CALORIE COUNTS ARE ESTIMATES.

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Salt and Pepper: When to Use Both, When to Let Salt Fly Solo

by Carolyn Dunn, PhD, RD, LDN

The late great Chef Anne Burrell famously said, “salt and pepper are not married, they are just dating.” Pretty much all you need to know about this duo is packed into that quote, however, I will elaborate.

Salt (aka, table salt, kosher salt), is a flavor enhancer. It lifts the flavors of a dish and gives it the intensity you look for in a well prepared dish. It intensifies flavors but has little flavor on its own. It also intensifies sweetness which is why most sweet dishes and baked goods have a pinch (or more) of salt. It can also help balance the flavors in a dish keeping it from being too bitter.

If you have ever had a baked good or soup that just does not taste good or tastes flat; most likely, not enough salt. One of the reasons that restaurant food is so tasty is that professional chefs are not afraid to add salt, sometimes too much but that is a story for another day. Simply said, salt makes the dish pop.

Pepper, and what I am referring to here is black pepper or freshly ground black peppercorns, adds a whole new flavor to a dish. It does not and cannot lift or balance the other flavors in the dish; it can only add its own new flavor. While this may be the additional flavor you need to make the dish delicious; it can’t replace salt.

So, why do we say that salt and pepper are just dating and not married? Because they are not ALWAYS used together. A scrambled egg – both please. Clam chowder – again both. Both of these dishes flavors are enhanced by salt with the pepper adding another flavor note that is perfect. On the other hand ginger curry mashed carrot, salt only. Stir fried vegetables, salt (or soy sauce) only. Adding pepper to either of these dishes is adding a flavor that does not go with the dish. In fact, many Asian or Asian-inspired dishes do not use black pepper. Notice the next time you go to an Asian restaurant, usually no black pepper is on the table. Also, dishes that are white or light in color generally don’t use black pepper due to it interfering with the look of the dish. I make butternut squash soup that would not look its best with black pepper floating in it.

So, how do you know what to use and how much? First, it is your food. If you want black pepper in everything that is fine. You need to understand, however that adding black pepper will not balance the dish, salt does that. What if you are limiting your salt? The only other ingredient that can lift a dishes flavor besides salt is acid. If you are trying to limit salt, use some salt sparingly and try adding lemon, lime, or vinegar to balance flavors.

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7 Ways to Stay on Track this Holiday Season

by Kelly Nordby, RD, LDN

The joy of the holiday season is upon us! This time of year is a wonderful time to connect with family and friends and celebrate our many blessings. For many of us, the holidays can mean a break from regular routines, reduced physical activity, eating more calorie-dense foods, increased stress and subsequent weight gain. This year, rather than trying to lose weight, let’s focus on maintaining our weight with these seven simple strategies to eat smart, move more, and live mindfully while still enjoying the holiday season!

1. When going to a party, survey all the food options before selecting your items. Before you choose, ask yourself, ‘Is this calorie worthy?’ Fill your plate first with less calorie dense items, such as whole grains, vegetables, and lean meats. Before trying higher-calorie items, ask yourself if the food is worth ‘spending’ the extra calories. For example, is it not Thanksgiving without your grandmother’s apple pie? If it is not, then that apple pie is indeed ‘calorie-worthy’, so enjoy it mindfully! Take smaller servings of higher-calorie items so that you can still try them without overdoing it. Also, bring a healthy dish to the party to ensure that there is something healthy for you to eat.

2. Don’t drink your calories. Be mindful of the calories in beverages and choose water or sparkling water instead of punch. If you choose to drink alcohol, limit yourself to one drink and choose those without sugary mixers. The calories in some popular alcoholic beverages are below (values are approximate):

  • Light beer (12-oz) = 100 calories
  • Regular beer (12-oz) = 150 calories
  • Hazy IPA beer 6-8% alcohol (12-oz) = 200-250 calories
  • Red or white wine (5-oz) = 120 calories
  • Hard seltzer (12-oz) = 100 calories
  • Amaretto sour (3-4 oz) = 260 calories
  • Pina Colada with rum (7-9-oz) = 490 calories

3. Budget your calories before the party while avoiding going too hungry. If you are planning on attending a party in the evening, budget your calories during the day by eating a lighter breakfast and lunch. To avoid arriving too hungry, consider eating a small, healthy snack in the mid-afternoon. A 300-calorie healthy snack containing a whole grain, fruit or vegetable + protein will not ruin your appetite and will keep you from overeating at the party. Some 300-calories snack ideas include:

  • 1.5 ounces of cheese + 6 Triscuits
  • 8 tablespoons of hummus + 4 med-sized carrots
  • ½ cup almonds (~40 almonds)
  • Medium apple + 2 tablespoons peanut butter
  • 1 cup of low-fat plain Greek yogurt + ½ cup blueberries + 2 teaspoons chia seeds

4. Continue to plan your meals. There will be more occasions for eating out, either at restaurants or parties, during the holiday season. Prepare in advance for days when you do not have an event scheduled by planning your healthy meals and snacks. Batch cooking by making more each time you cook so that you have leftovers can ensure that you have easy heat-and-eat meals ready for busy days.

5. Pack your workout gear and sneakers while traveling. Resistance bands are portable, and strength exercises can be done in your hotel room or Airbnb. Get some aerobic activity by doing online exercise classes, hitting the hotel gym or finding a safe place to walk.

6. Pack a cooler with portioned snacks and low-calorie drinks while taking a car trip. Stop for a picnic lunch to get out and stretch your leg or take a short walk. Sandwiches or wraps, fruits, vegetables and hummus are great options. For plane trips, pack cheese, whole-wheat crackers, nuts and fruit, and cut-up vegetables. Airport security limits the amount of condiments such as peanut butter or hummus to 3.4 ounces that must be stored in a Ziploc bag.

7. It’s ok to say ‘no’. Evaluate your schedule before committing to multiple holiday parties. Scheduling too many events or activities can be overwhelming and can zap your holiday joy. Remember that you can decline an invitation or activity. Focus on the activities that are most special and meaningful to you.

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Is Pink Himalayan Salt Healthier than Other Salt?

by Carolyn Dunn, PhD, RD, LDN

A few years ago, pink Himalayan salt started cropping up everywhere: discount stores, grocery stores, gift shops, and gourmet shops. It is a beautiful color and is often branded as a healthier alternative to sea salt or regular table salt. Pink Himalayan salt is from a salt range in the mountains in Pakistan. It is sodium chloride, just like other salts. It has the same sodium content as other salts. The pink color of Himalayan salt comes from trace minerals including calcium, iron, magnesium, and potassium. However, the content of these minerals is very small and you would have to consume well over the recommended amount of sodium to get a meaningful amount of these trace minerals. The bottom line of using Himalayan salt is that it is really no different than other sea salt. If you choose to use it because of its color or you like the way it tastes, fine. Just remember to use pink Himalayan salt in moderation as you would any salt.

There is also the myth floating around that pink Himalayan salt will promote weight loss. This is simply a myth. Pink Himalayan salt will not melt away fat or help you drop weight quickly. There is simply no scientific evidence that pink Himalayan salt will boost metabolism or help burn fat.

However, one good use of pink Himalayan salt is adding it to your bath. Adding 2-3 cups to bath water and soaking for 20-30 minuets may help relieve stress and ease sore muscles.

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Finding MY Fitness Connection

by Christine Lavelle

Last winter, when contemplating activities I could do with my husband, I came across bicycle tours. An internet search revealed a wide variety of tour companies offering bicycle tours all over the world. I have always wanted to see the New England fall foliage, so I signed us up for an October tour in rural Vermont. Once I paid the nonrefundable deposit, I knew I had to get more serious if I truly wanted to enjoy the experience.

My husband and I are blessed to live in an area that has so many well-maintained, beautiful, shaded greenways and rail-to-trail paths. I started out riding once a week and gradually increased the number of miles I rode each time. Then I started riding two times a week, then three times a week. Even in the heat of summer, riding before noon was still pleasant due to the shade cover on the trails. I have ridden in the sun, rain, and wind (with the wind being my least favorite). With the right gear, I am hoping to continue riding this winter. I have found cycling to be a great aerobic workout that is easy on the joints. Other benefits I have noticed since I started cycling include improved musculature, weight loss, decreased appetite, and no more achy knees.

On YouTube, there are so many videos highlighting wonderful bicycle trails all over the United States, including many in the region where we live. Now my husband and I enjoy planning regional trips that take us to wonderful trails and lovely small towns. We have met so many delightful people of all ages and abilities along the way. I really have found MY fitness connection!

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How to Avoid Gas when Eating Legumes and Beans

by Carolyn Dunn, PhD, RD, LDN

This issue is clearly one that many of you have an interest in. A blog posted in 2016 and updated in 2021, FIVE Ways to Avoid Gas with Beans, is one of our most read blogs. In fact, if you ask Google how to avoid gas with beans, the AI overview cites our blog.

When the blog was originally posted, I suggested going slow when introducing beans in your diet, soaking dried beans for at least 48 hours, cooking well, adding ajwain or episote, and eating slowly. Later, after some additional research, I posted a follow up suggesting using hing or asafoetida. Since that time, I have used hing exclusively when cooking any beans or legumes. My family, friends, and I can tell you that hing really works.

Hing is a spice of east Asian origin that smells very pungent- so much so that you may be hesitant to use it in food. Trust- it tastes good when cooked. It has a mild onion/garlic taste that goes great with beans and legumes. Hing inhibits the fermentation of the undigestible carbohydrate found in beans.  It is this fermentation in the gut that causes gas. It also relaxes the muscles in the intestine which reduces bloating.  Once this fermentation is stopped or at least slowed and the intestines are a bit relaxed, your body can handle the digestion of beans and legumes much easier. Thus, experiencing no, or greatly reduced, gas.

Now that we know about hing’s help in digestion, how do you use it? Below is a recipe that illustrates how hing can be used when cooking with canned beans. It is also the easiest and most delicious hummus ever. Hope you give it a try. You can get hing at most Asian markets or online.

White Bean Hummus

Ingredients

  • 2 cans white beans (you can also use garbanzo beans)
  • 1/2 teaspoon hing
  • 1/4 – 1/3  cup lemon juice
  • 2 Tablespoons olive oil
  • 1/2 cup tahini
  • Salt to taste

Directions

  1. Drain and rinse well the canned beans.
  2. Place in a medium pot and cover with fresh water (discard the water the beans can in).
  3. Add ½ teaspoon hing to the beans and cook on low heat for 30-45 minutes or until VERY soft.
  4. Drain beans reserving some of the cooking liquid.
  5. Place the drained beans, lemon juice, and olive oil in a food processor.
  6. Blend until very smooth adding cooking liquid as needed.
  7. Place the smooth bean mixture in a bowl and mix in the tahini.
  8. Adjust with additional lemon juice and salt.
  9. Serve with a drizzle of olive oil, pita triangles, and/or vegetables.

Nutrition Information

  • Serving size: ¼ cup
  • Calories: 141 calories
  • Fiber: 3 grams
  • Protein: 6 grams
  • Fat: 8 grams
  • Sodium: 57 grams (more if beans are not rinsed well or additional salt is added)

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Welcome Fall with this Beet Lentil Salad

by Carolyn Dunn, PhD, RD, LDN

It is not quite yet fall, however, the days are getting shorter and cooler so we know it’s coming. This salad is a great way to usher in the season. It is an interesting main dish and is super quick, thanks to using canned beets. You can also use roasted beets that you can sometimes find prepared and packaged in the produce section. It is a great use for leftover lentils or you can even use other beans. The star, to me, is the cumin vinaigrette.

Ingredients

  • 1 cup red, green, or brown lentils
  • 1 bag baby arugula
  • 1 can whole beets, drained
  • 2 ounces (approximately ⅓ cup) feta cheese, crumbled (can use blue cheese or goat cheese)

Cumin Vinaigrette:

  • ¼ cup olive oil
  • 1 shallot, minced
  • 1 teaspoon ground cumin
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon lemon juice
  • Pinch cayenne
  • Salt and pepper to taste

Directions

  1. Make the vinaigrette by heating the oil in a medium skillet and sautéing the shallots.
  2. Add the cumin and cook 1 minute. Remove from heat and add the vinegar, lemon juice, cayenne, salt, and pepper.
  3. Divide the vinaigrette into 2 bowls to cool.
  4. In a large pot, cook the lentils until tender in salted water. Usually this will take between 15-40 minutes, depending on how soft you like the lentils. You can use vegetable or chicken stock instead of water for more flavor. 
  5. Drain the lentils and toss with ½ the vinaigrette.
  6. Toss the arugula in the other bowl with ½ the vinaigrette.
  7. Cut the beets in quarters and divide between 4 plates.
  8. Place ¼ of the arugula on each plate.
  9. Top with ¼ of the lentils.
  10. Divide the feta cheese between the plates.

Nutrition Information per Serving

  • Serving Size: 1 cup
  • Calories: 192 calories
  • Carbohydrates: 22 grams
  • Fiber: 7 grams
  • Protein: 9 grams
  • Fat: 9 grams
  • Sodium: 79 mg

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Best Popcorn Popper Ever for Healthy Popcorn

by Carolyn Dunn, PhD, RD, LDN

Popcorn is a great snack. Let me qualify that- some kinds of popcorn make a great snack. Movie theater popcorn or microwave popcorn is not what I am talking about. The popcorn itself is what makes it good, but the fats added to it – butter or other saturated fat – make it an unhealthy snack, not to mention all the salt. There are many types of premade popcorn, however finding one that is healthy is a challenge as they may be high in fat, salt, and other flavorings. It is also hard to keep fresh once you open a bag. 

There is a way, however, to take humble popcorn and make it a wonderful go-to snack. The popcorn popper I have found to solve this is a microwave silicone popcorn popper. You can find these online or most kitchen stores. These easy-to-use vessels allows for you to add just a bit of oil and other seasoning for a wonderful dish. They are easy to clean, BPA free, easy to store (thanks to their ability to collapse), non-breakable, and, best of all, eliminate unwanted saturated fat and chemical-lined microwave bags. Using this popcorn popper as opposed to prepared popcorn or microwave popcorn is also less expensive. You can buy popcorn kernels in a bag or jar. They are available in all grocery stores.

Simply place the popcorn kernels in with a small amount (or no) of oil and seasoning. The type of oil is up to you. I like olive oil as it adds flavor. If you want a neutral oil, you can use canola or grapeseed oil. You can, of course, use plain salt or you can experiment with dried dill, oregano, chili powder, or your favorite dried seasoning. Two tablespoons of popcorn kernels popped make about 3 cups and is about 100 calories. If you add ½ tablespoon of oil, you still have a calorie-friendly 150 calorie snack. 

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