In the News
Here is a selection of articles written by Jennifer or quoting her as an expert.
Start the Day Right
We’ve all had one of those days where it feels like our heads just aren’t screwed on straight. It could be just because we’re having an off day—or it could be because our diet is out of whack. By that, we mean that you might not be eating enough memory-boosting foods. There are certain foods that are scientifically linked to better brain health and a stronger memory. “Foods that improve cognitive function include omega-3 fatty acids, medium-chain triglycerides (often found in coconut oil and palm oils), and vitamin D,” says Shena Jaramillo, MS, RD, registered dietitian and founder of Peace & Nutrition. Other nutrients, such as antioxidants and certain minerals, have also been linked to a healthier mind.
Most nutritionists and food professionals will tell you that a “don’t ever eat that, forbidden food mentality won’t work in the long term.” We’ve heard it before: Everything in moderation! Well, that rings especially true if you have a sweet tooth and a sore spot for the dessert menu when dining out. And while we all have to treat ourselves at some point, there is one restaurant dessert in particular that unfortunately, most nutritionists agree is a universal no-go. So what dessert should you avoid ordering?
In theory, it’s easier to be healthy when you’re working from home: No office snacks or donuts, you can cook healthy meals, and work out whenever you want. Win-win-win, right? The reality, however, probably looks something like this: Slumped on your couch wearing workout clothes you never worked out in (or let’s be honest, your pajamas), tapping away on your laptop, and eating peanut butter out of the jar because you didn’t have the time or energy to make lunch.
Salt can raise blood pressure, putting stress on the circulatory system and increasing the risk of heart disease and stroke. While blood pressure is determined by many factors, including genetics and environment, one of the most important factors you can control is how much salt you eat, according to Willie Lawrence, a cardiologist in Kansas City, Missouri, and a spokesperson for the American Heart Association. “By limiting salt intake, one can reduce their blood pressure and therefore their risk of developing heart disease or stroke,” Lawrence says. The AHA recommends limiting salt intake to 1,500 mg a day. Avoiding the saltshaker isn’t enough to reach that goal. You need to know the hidden sources of sodium. Take our quiz and discover eight shocking, hidden sources of salt.
Watching cooking shows on TV is more than just mouthwatering entertainment. A recent study found that they can encourage healthier eating habits in children. The study published in the Journal of Nutrition Education and Behavior found that children who watched a 10-minute clip of a cooking show that featured healthy foods and was designed for children were twice as likely to choose a healthy snack afterward than children who watched a show featuring less healthy foods. The small study focused on 125 Dutch children ages 10 to 12.
Valentine’s Day is the perfect excuse to enjoy one of the most universally beloved sweets: chocolate. Overdoing it can have consequences for your diet — but you don’t have to abstain completely, either. Before you open that box, here are seven facts you should know about Valentine’s Day chocolates.
If you’re looking for ways to substitute carbs in your diet without missing out on flavor and feeling full, rest assured that there are plenty of low-carb alternatives that will satisfy your hunger. Big bonus: These swaps boast more nutrients such as vitamins and fiber than their refined-carb counterparts.
This fall, if you’re more excited about the foliage than the in-season produce, you probably aren’t thinking beyond predictable apples and pumpkins. But there are so many other tasty, nutritious foods that are at the peak of freshness during autumn—and they are available at local farmers markets and in the supermarket produce aisle.
Kale remains one of the most hyped-up foods in the health community. Dietitians, marketers, and recipe developers all claim kale is a nutritional powerhouse — but why? What exactly is in kale that makes the veggie so nutrient-rich? To demystify the beloved leafy green, we’re going to break down its exact nutritional value. First, though, let’s address a common question: Is kale a superfood?
Seven leading dietitians have written these incredible books on how to guide your eating habits. What advice to avoid, what foods to focus on; you will find everything you will ever need to know about diet. We’ve reached out to amazing dietitians and they’ve provided us with their highly coveted books, meaning you won’t need a dietary appointment ever again!
The morning may include scrambling to finish homework assignments, missing iPads and grumpy children, but no matter how rushed the routine kids need a healthy breakfast before school. “Many studies over the years demonstrated that regularly eating breakfast, especially a healthy one, can help kids do better in school,” said registered dietitian Jennifer Glockner, founder of Smartee Plate, an e-book series for children to inspire a love for healthy eating.
Americans love cheese. While U.S. dairy milk consumption has fallen, cheese consumption keeps on increasing year over year. According to an Agriculture Department report from 2018, per capita cheese consumption increased to a record 37.23 pounds. If you’re a die-hard cheese fan, you’re probably consuming your mozzarella and ricotta (Italian cheese are now the most popular in the United States) with a side of guilt. After all, cheese has long gotten a bad rap because of its high saturated fat content, which is considered bad for heart health.
Mushrooms are the type of fungi you want to find in your fridge. Rich in vitamins D and B, they’re a great addition to everything from salads to burgers because the texture mimics that of meat. Mushrooms also rev metabolism, because they’re rich in selenium, an antioxidant that repairs cell damage and helps the thyroid, says Jennifer Glockner, RDN, and author of the Smartee Plate series.
Sweet Northwest cherries are a delicious summer staple, but did you know these little crimson orbs pack a powerful nutritional punch that hits harder than most other fruits? From June through August, over 2,100 cherry growers across the Pacific Northwest will harvest nearly 500 million pounds of sweet cherries, meaning ample opportunities for all of us to take advantage of their amazing health benefits. Sweet, compact, and fun to eat, everyone knows cherries are a fun and easy summertime snack, but their disease-fighting and immune-boosting qualities are often overlooked. Here are seven ways sweet cherries will improve your health this summer.
While the diet of the American kid has been enriched in recent years, many young people in the U.S. still fall short of meeting federal dietary guidelines. By and large, they’re still consuming too many sugary beverages, still not drinking enough water, and still not eating enough fruits and vegetables.
Going from daycare to school is a rough transition for most kids. Think about it, you know this. From being king of the house and not having a care in the world to suddenly being locked up with various kids of your age group doing seemingly random stuff until Ma and Pa return to get you? I personally was shocked.
If hectic mornings mean you’re swinging by fast-food chains for breakfast, long lines in the drive-throughs show you’re far from alone. Though a convenient meal out may not be as healthy or cheap as breakfast can be at home, it doesn’t have to be a nutritional disaster. We consulted with dietitians and nutritionists to discover healthier alternatives to some of the most indulgent, unhealthy breakfast menu items at 10 popular chains.
Potassium is the nutritional equivalent of HIIT: everyone knows it’s important, but not many people know why. Similar to consuming dietary fiber and healthy fat, eating foods high in potassium is crucial to maintaining good health. Without enough potassium, you might experience muscle cramps, fatigue, or increased blood pressure.
The holidays are hectic and you might be tempted to ditch your running routine when confronted with a full calendar and seemingly endless opportunities to indulge.
When you think of Chick-fil-A, things like “frothy milkshake,” “crispy fried,” and “damn, I want that,” may come to mind. The last word you’d likely associate with the fast-food chain is “healthy.”
Vegetables are the unsung heroes of a healthy diet. They’re versatile, satiating and packed with vital nutrients. The only problem is, most people don’t eat nearly enough of them — opting to make protein or grains the focus of meals while relegating veggies to the occasional side dish.
Vegetables shouldn’t be such a hard sell. They’re colorful, pretty, crunchy, and in my personal opinion, quite delicious even in their raw, unadorned state.
It’s hard enough getting out of bed when your morning alarm goes off at the last possible minute. Could anything possibly justify setting the alarm several minutes or even an hour or two earlier?
You’re about to get on a flight and your stomach is growling. After dragging your luggage around the entire airport terminal in search of something satisfying and nutritious, all you have to show for your efforts is an over-priced burger and fries.
In theory, it’s easier to be healthy when you’re working from home: No office snacks or donuts, you can cook healthy meals, and work out whenever you want. Win-win-win, right?
Snacking is sometimes a bad word in the weight-loss community, but that’s only if you’re munching on sugary, carb-heavy foods throughout the day (we’re looking at you, mini muffins). Smart snacking, on the other hand, can help you control your cravings, fill up on important nutrients and maintain your energy levels. Try these five strategies to help you crush your cravings.
It’s not always easy, but with these clever and practical tips, you might have some luck convincing your kids to eat their vegetables and try new things.
In the series premiere, Kate (played by Chrissy Metz), has an emotional breakdown over her weight-loss struggle and vows, “I’m going to lose the damn weight.” And we’ve been cheering our girl on throughout Season 1.
Cooking with kids can be a fun family activity, especially when the kids are outfitted with their own gear. Cooking together and family meals have been shown to decrease childhood obesity and help carry good habits into adulthood, said Jennifer Glockner, nutritionist and author of “Teddy Tries a Veggie,” a nutrition-themed interactive e-book aimed at ages 4-8.
Chicken nuggets. Bagel bites. Ketchup. Burgers. Tacos. A lot of these foods are staples of American kids’ diet. These foods also contain copious amounts of salt, which when consumed in excess increases the risk of cardiovascular disease and high blood pressure.
Are some foods better for you when paired, than when eaten alone? That’s the basics behind food synergy – the idea that certain foods have nutritional ‘friends.’ Eating two complementary foods at the same time enables your body to more effectively absorb the nutrients that each provides.
Let’s face it — we don’t go to the state fair expecting to find healthy food options. Those choices may be available (maybe?) — but amid the carnival games, rides, and music, great food choices are hard to find.
Americans are starting to move food trends in the right direction. Dominated by the growing purchasing power of millennials, consumers are opting for less processed, more “natural,” clean, local, fresh, and organic ingredients. As a registered dietitian nutritionist, I’m excited to see Americans making healthier choices. Here are eight popular food trends right now that I can get behind:
There are certain foods we just crave this time of year as all the state and county fair rolls around. And, quite honestly, it’s OK once a year to treat ourselves to some of these deliciously fried foods — corn dogs, funnel cakes, deep-fried bacon burgers, and cotton candy. They won’t kill us if they’re consumed in moderation.
The shorter the time between “farm” and “table,” the more nutrition available in fruits and vegetables. So says Ken Immer, president and chief culinary officer of Culinary Health Solutions in Charleston, South Carolina. Across the nation, fruits and vegetables are in full bloom right now — and if you’re smart, you can buy them just off the vine or the branch and serve them at your table.
Mornings get hectic, so it can be easy to skimp on breakfast. Maybe you give your toddler the same frozen waffle with butter every morning. Or you’re lucky if your teen grabs a granola bar on his way out the door. But experts say the a.m. meal is so important that you and your kids deserve better.
Breakfast has been called the most important meal of the day, and school breakfast advocates argue that without it, kids won’t perform as well in school. A team of New York University researchers who set out to test whether this is true have made additional progress studying how different factors affect kids’ school performance.
Every five years, the Department of Health and Human Services and the Department of Agriculture update their guidelines for healthy eating. According to the most recent edition, Dietary Guidelines for Americans 2015–2020, most of us exceed the recommendations for sodium and added calories from sugar and saturated fats, while not meeting the recommendations for fruits, veggies, and whole grains.
USA Today’s Agriculture – New USDA regulations lead to healthier, locally produced school lunches (Spring 2016)
Walk into almost any school these days and you might just be tempted to stay for lunch. That’s because in recent years, meals for students have undergone a serious nutritional makeover that’s markedly increased their appeal when it comes to appearance as well as flavor.
We know we need to eat well. But knowing exactly how to eat well is where things get tricky. With that in mind, we asked eight nutrition professionals for their number one book recommendation. Add something healthy to your bookshelf with one of these picks.
We all know that fruits and vegetables are filled with vitamins, minerals, antioxidants, and fiber. They’re low in calories and contain no saturated fat and no added sugar or salt. And they can help promote health and prevent diseases, including childhood obesity. That’s why, ideally, fruits and veggies should fill at least half of every child’s plate. But getting kids to enjoy eating healthy can often be a huge challenge.
When it comes to nutrition, it can get confusing figuring out what foods are healthy and which are bad for you, since new studies pop up all the time with new discoveries about food’s impact. With all this new information, you may realize that there are some foods that are surprisingly healthy for you, and you can feel free to incorporate these into your diet without worry.
Can cutting out sugar help you lose weight? Well, we answered that question in a post previously, the gist of which is that sugar isn’t pure evil, but it can slow weight loss down to a sluggish crawl. “It’s in EVERYTHING,” says Amanda Santucci, a holistic nutritionist from Boston. “Sugar is the number one thing people have the most difficulty understanding because it is hidden in nearly everything they eat. It’s just under the guise of different terms.”
From zucchini (aka zoodles) to celeriac spaghetti (vegetti), spiral shaped food is just more fun. And it’s better for you. With one simple tool, you can boost the nutritional profile, lower carb counts, ditch gluten, and/or veganize any meal. By the way, a spiralizer doesn’t just make things twirly curly; the game-changing gadget can turn onions into rings, potatoes into chips, and more.
As a registered dietitian nutritionist with a focus on families, I’m often asked “Is organic food really a better choice for kids?” My stance is that what we feed kids should contribute health benefits without potentially harming them.
Chris Martin recently revealed that he feels better than ever since following the “6:1 diet,” in which he consumes nothing but water for one day a week. But Jennifer Glockner, a registered dietitian nutritionist and mindbodygreen contributor, stresses that fasting isn’t for everyone, especially if you’re easily bothered by low blood sugar symptoms like dizziness and headaches.
Healthy eating goes beyond just eating fruits and vegetables and avoiding processed junk food. Our relationship with food can play a role in our health, both mentally and physically, and adopting mindful eating habits is a great way to improve how we eat. You may have only heard of mindfulness in the context of meditation, but the practice can be utilized in how you prepare and consume meals.
Those who want longer, thicker hair know the struggles of waiting patiently for your hair to grow out. You may have bought supplements and fancy beauty products and stayed away from the blow dryer in an attempt to gain a few inches, but there may be one important factor you’re not paying attention to: Your diet.
Healthy eating goes beyond just eating fruits and vegetables and avoiding processed junk food. Our relationship with food can play a role in our health, both mentally and physically, and adopting mindful eating habits is a great way to improve how we eat.
Walk into any mall in America and you’ll inevitably see a supplement shop peddling enormous plastic barrels of chemicals that claim to shred fat and boost your metabolism. There are more mysterious powders in those places than you’ll find backstage at a Coachella festival.
It’s everywhere. In the office. At home. At parties. No, we’re not talking holiday Muzak. We’re talking Holiday Cookie Temptation. And while we’d never urge you to completely forgo Nana’s NuttyChewyAwesome cookies that remind you of your childhood, maybe take just a couple bites and then feast on some healthier cookies.
As a registered dietitian nutritionist, one of my favorite things about my job is empowering kids to become healthy eaters. I look at every meal and snack as an opportunity to provide little ones with valuable nutrients and teach them great habits for life.
The salad is often the biggest calorie bomb on a restaurant’s menu. However, there are some good options out there—you just have to know what to look for, says Jennifer Glockner, RD, a dietitian in Los Angeles and author of Teddy Tries a Veggie, the first book in the Smartee Plate e-book series for kids. If you’re trying to eat clean, here are your best options.
On long winter days, it’s nice to sidle up to your freezer and defrost a glorious container of homemade tomato sauce made from the bountiful harvest of summer. However, there are some foods you should never put into a deep freeze in the first place. Here are six foods to avoid freezing:
When it comes to celebrating Hanukkah, you probably think of fried and oily foods. Believe it or not, but these cooking methods are on purpose. The fried foods custom is referring to the miracle of Hanukkah, which is centered on oil. The popular fried foods include potato pancakes (latkes) and jelly doughnuts (sufganiyot).
As parents, we want to make sure we’re feeding our kids healthy foods, but we realize it isn’t all that simple. There are some fruits, veggies, and meats that are best bought organic in order to steer clear of pesticides, growth hormones, and antibiotics.
Yes, we’re sorry to be the bearer of news that’ll ruin campfires this fall and après-ski in the winter, but it turns out the only way to have a clean hot chocolate is to make it yourself, says Jennifer Glockner, RD, a dietitian in Los Angeles and author of the Smartee Plate e-book series.
Those fun few hours before the game are a great way to catch up with friends and get pumped up for a riveting few hours of gridiron action, but most tailgate parties are full of tempting foods that can dramatically derail your weight loss efforts. Does that mean you have to skip out on the fun to keep your waistline in check?
Loaded with energy-boosting complex carbs, filling fiber, and 10 grams of muscle-building protein per half-cup serving, oats are a fat-burning superfood you should eat every day.
When it comes to weight loss, fat burning and fitness fuel, few foods are more powerful than yogurt. Among the best yogurt brands, you can find varieties that offer up to 20 g of protein for less than 150 calories. And protein aside, it’s loaded with probiotics that aid in digestion, plus calcium and vitamin D, which are essential for bone health.
The fall harvest produces a cornucopia of superfoods: Pumpkin, pears, apples and butternut and acorn squash. High in belly-slimming fiber, vitamins, minerals and carotenoids — and low in calories — they have demonstrated fat-burning properties. We’ve rounded up our favorite fall superfood recipes from Instagram foodies. They’re certain to please your taste buds and nourish your body.
Too many families are held captive by fatty foods and packaged meals, overburdened by massive portion sizes and processed sweets and snacks. Eating healthy doesn’t have to be hard. It can be both fun and delicious.
Fast-casual restaurants around the country are putting some very clean options on their menus, says Jennifer Glockner, RD, a dietitian in Los Angeles and author of the Smartee Plate e-book series.
These healthy, hearty staples, easy to find at your favorite grocery store or farmer’s market, are chock-full of nutrients that help your body run optimally and burn fat. This year, it can be swimsuit season all year long.
Nutrition experts weigh in on the foods that definitely don’t deserve a place on their plates. This article was picked up by the Huffington Post.
“There are so many ways to come up with new, fresh ideas for kids’ lunches and when you do, they’ll be so much happier—and more likely to eat what you pack,” says Glockner.
UCLA alumna Jennifer Glockner created the “Smartee Plate” series, aiming to promote the importance of eating healthy. (Keila Mayberry/Daily Bruin)
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