love your veggies

Choosing a vegetarian lifestyle seems to be a common path for some of our clients.  Whether you decide to avoid meat because of environmental or animal concerns or because you simply don’t like the taste, there are some important things to consider for optimum health.

1. Eat Your Protein

As you are probably aware, meat acts as a major protein source for most Americans.  Once meat is eliminated from your diet it is important to supplement it with other complete proteins.  These include:

-beans and rice/tortillas

-peanut butter and whole wheat bread

-milk and whole grain cereal

-lentils and rice

-hummus and pita

-yogurt with nuts

-edamame and grains

You can also try experimenting with meat substitutes such as tofu, tempeh, seitan, quorn, and soy based sausages or veggie burgers.  Egg whites are a great source of protein too!

2. Be Aware Of Iron

It is important to maintain good iron levels and avoid anemia; this is especially necessary for women.  Meat is very iron-rich but there are other sources too.  Vegetarians should eat plenty of dark, green leafy vegetables such as kale and spinach.  Other good sources of iron include soybeans, lentils, seeds, nuts and tofu.

3. Evaluate How You Feel

As a vegetarian it is important to periodically evaluate your energy levels.  Fatigue can be a symptom of anemia or protein deficiency.  Examining and being aware of your well being is an easy way to make sure you’re practicing healthy vegetarianism.  If you do feel like something isn’t right, be sure to consult your doctor or contact our team of nutritionists.  We’d be happy to help!

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Food Day

Today, October 24th, is National Food Day; a day dedicated to achieving five food related goals:

1. To reduce diet-related disease by promoting healthy foods
2. To support sustainable farms and limit subsidies to agribusiness
3. To expand access to food and alleviate hunger
4. To protect the environment and animals by reforming factory farms
5.  To promote health by curbing junk-food marketing to kids

Food Day events are happening all over the US!  There are several occurring in the Manhattan and surrounding areas.  Support fair conditions for food and farm workers and find a Food Day Event near you.  Go to www.foodday.org to find out more.

 Park Avenue Nutrition Wishes You A Happy Food Day!

-posted by Fiona

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Tips from Sehba K. RD, MS

 1. Change The Size Of Your Plate

The size of the typical American plate has changed from being 9 inches in diameter to 11 inches within the last twenty years, a 25% increase!  This change has led to increased consumption and increased weight gain.  One easy way to lose weight is to change the size of your plate.  Choose a salad plate or appetizer plate instead of a typical dinner plate to help you consume fewer calories.  This method will also help you feel emotionally satisfied because you’ll be eating a full plate.

2. Balance Your Plate

A big part of why people gain weight is because their meals are not balanced: the meals are composed of too many grains, too much protein and not enough vegetables or fruit.  The USDA has issued new guidelines about how your plate should appear.  They suggest your plate should be ¼ grains, ¼ protein, and ½ vegetables or fruit.  Take variety into consideration as well.  Choose different grains and protein sources while using cooked and uncooked fruits or vegetables.  If you follow this method and fill up your plate only once you will see a difference in how you feel and how you look.

3. Get Up And Move

If you don’t burn them, extra calories stick on your body as fat.  The average person needs around an hour of physical activity on most days, especially if they have sedentary jobs or lifestyles.  Depending on your time availability you can split up the physical activity throughout the day.  For example, walking for a half hour in the morning and then doing a half hour exercise routine in the afternoon can accomplish the hour of physical activity.  Exercising and having a more active lifestyle is another easy way to lose weight and feel healthier!

Things To Check Out:

-America On The Move, a nonprofit organization dedicated to promoting healthful eating and active living: https://aom3.americaonthemove.org/

-The Walking Site is a website for those who’re trying to become more active with a goal of 10,000 steps per day: http://www.thewalkingsite.com/10000steps.html

-Go to the USDA’s MyPlate website for more information regarding portion sizes: http://www.choosemyplate.gov/



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Park Avenue Nutrition Seal of Approval: Reviews

Marmara Mediterranean Restaurant
1160 3rd Avenue (Between 93rd and 94th)
Lisa Cohn gives her seal of approval to Marmara; this Mediterranean and Turkish style restaurant uses fresh and all-natural ingredients to create their delicious meals. The grilled calamari is prepared with tarragon olive oil and lemon juice. This delicious dish is low in calories and full of flavor. Getting an A+ from Lisa Cohn and her nutrition assistants.

Natural Gourmet Institute for Food and Health
Lisa Cohn gives her seal of approval to the Natural Gourmet Institute for Food and Health. This institute holds classes for the public on all different types of cuisine. One of Lisa Cohn's assistants, Naomi, had the honor of participating in an authentic Mediterranean vegetarian cooking class taught by Jennifer Abadi, author of A Fistful of Lentils. Mrs. Abadi shared that most of the spices in Mediterranean cooking came from India. The class made Laban, a tart thick yogurt that can be used as a spread as well as Shakshuka, a hearty tomato and egg stew with white beans.

Farainella Italian Bakery, Pizza & Panini
1132 Lexington Ave
Lisa Cohn gives her seal of approval to Farinella, Italian Bakery, Pizza, & Panini. This pizzeria makes their food with fresh, all-natural and organic locally produced ingredients. The 4ft long rectangular pizza is baked to perfection, and the shape reflects on the way pizza is cooked in Italy. One of Lisa Cohn's assistants, who has just returned from living in Rome for 4 months, says Farinella's pizza is delicious and reminds her of living in Rome. She gives her seal of approval to the Primavera slice, loaded with fresh mushrooms and zucchini; the pizza has very little sauce but tons of flavor.

Park Avenue Nutritionist Lisa Cohn in the News


Lisa on WFAN 660 New York, NY
+The best ways to start and maintain a diet or nutrition routine
+Steps that can be taken nutritionally to address the winter blues
+How media/societal influences about body image impact persons with eating disorders.
Listen to the Interview



Park Avenue Nutrition Wellness Services