Mary Stewart

“The holidays are filled with traditions and for many people enjoying a seasonal beverage from their favorite coffee shop like Starbucks is part of getting into the holiday spirit,” says Mary Stewart, RD, LD, a registered dietitian and the founder of Cultivate Nutrition in Dallas.

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HUM Nutrition: The Best Starbucks Holiday Drinks to Celebrate the Season, Ranked by Dietitians

"Weight cycling is defined as repeated attempts at losing and gaining weight. Some studies show the role weight cycling may play in adverse health events," she says, including higher risk of death, poor sleep quality and symptoms of depression. It's reported that 20% to 35% of men and 20% to 55% of women have cycled up and down in their weight, according to data published in the Journal of Obesity & Metabolic Syndrome.

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EatingWell: Here's the Diet That Jessica Simpson Followed to Lose 100 Pounds—but Is It Healthy?

Egg bites "are a convenient snack packed with choline, an essential nutrient for normal development of the brain. Research suggests choline is associated with higher memory performance," Stewart says.

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Livestrong: The 20 Best Brain-Supporting Snacks for Focus and Memory

“Unsweetened Iced Green Tea is my favorite healthy [Starbucks] drink because it has just the right amount of caffeine to elevate my energy, but not too much to give me the jitters. Green tea is also packed with antioxidants like catechins which research suggests can help boost metabolism and decrease body fat,” Stewart says.

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HUM Nutrition: How to Eat Like a Dietitian at Starbucks

“An individual’s hydration status is constantly changing and many factors play a role. To tell if you might be dehydrated or on the way to becoming so, monitor your body weight before and after your workout—to see how much water you lost through sweat—and check your urine color first thing in the morning. The goal is to maintain a light yellow color,” Stewart says. “You definitely want to take action when you start to feel thirsty. However, don’t always wait until you get to that point as your body may already be dehydrated.”

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Bicycling.com: How Much Water Do You Need Each Day?

"When you don't get that morning nourishment it can cause "your metabolism to slow down and your blood sugar to drop," says Stewart. "In fact, one recent study concluded the prevalence of abnormal metabolic outcomes (abdominal circumference, blood pressure, glucose, triglycerides, and HDL) was higher among those who did not consume breakfast on a regular basis." says Mary Stewart, RD, LD, founder of Cultivate Nutrition.

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Eat This, Not That! One Major Side Effect of Not Eating Breakfast, Says Science

Bonus points go to those that feature one or more bright, natural color, such as a vibrant blue or red from berries or bright green via spinach. "And if you need a caffeine kick in the morning, aim for options that have no added sugar," Stewart suggests.

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AllRecipes: The 17 Best Healthy Grab-and-Go Breakfast Ideas, According to Dietitians

“Our immune system is complex and involves many different organs and cells throughout our body, which act like an army ready to defend any pathogenic organisms or foreign invaders. Nutrient-dense foods that are high in antioxidants, phytochemicals, vitamins and minerals all help the body to regulate and optimize its immune system,” explains Mary Stewart, RD, LD, the founder of Cultivate Nutrition in Dallas.

 

Blink Health: The Best Foods to Bolster Your Immune System

We're not into feeling guilty about any food indulgences — and comfort foods can absolutely have a place in a meal plan, even a healthy one, Mary Stewart, RD, LD, the founder of Cultivate Nutrition, reminds us.

 

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"Teas have been studied extensively and research shows teas are a good source of polyphenols," explains Mary Stewart, RD, LD, a registered dietitian and the owner of Cultivate Nutrition in Dallas. "Polyphenols are abundant micronutrients in our diet, and they can potentially help to prevent degenerative diseases such as cancer and cardiovascular diseases. The teas most abundant in polyphenols include green, black, white and oolong."

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Livestrong: Sparkling Tea Is the Antioxidant-Rich Drink You'll Enjoy All Summer

"Smoothies made with whole fruits and veggies are rich in essential nutrients, antioxidants, fiber and can support a healthy gut microbiome, lower inflammation and reduce your risk for diseases," Stewart says.

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https://www.livestrong.com/article/13721288-healthy-cold-drinks/

"Do you think our ancestors counted calories or macronutrients? No! The next time you cook or plate your food, think about how colorful your plate is instead of how many calories you’re consuming, and aim for three different colors on your plate."

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https://nutritiouslife.com/eat-empowered/how-to-start-eating-healthy/

Highlighting a variety of cuisines and with options that meet various dietary preferences, “whether you’re cooking for one or the whole family, the frozen food section is packed with diverse options to support your health journey,” adds Mary Stewart, RD, LD, a registered dietitian and the founder of Cultivate Nutrition in Dallas.

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HUM Nutrition: Shopping at Trader Joe's? Stock up on These 11 RD-Approved Frozen Foods

The nutrient profile of powered greens will vary quite differently compared to a serving of a single vegetable because the powered greens are a concentrated form of a wide range of fruits & vegetable. You may have more or less of a specific micronutrient.

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Bicycling.com: Can Powdered Greens Really Replace the Real Thing?

"Athletes, such as runners, may experience exercise-induced oxidative stress and, therefore, consuming adequate amounts of anti-inflammatory foods like berries, will support in recovery." says Stewart

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Runners World: The Benefits of Berries Include Fighting Inflammation and Supplying Fiber

Her top pick, Organic Split Pea Soup, is new to the shelves and is an instant winner and a "perfect pantry staple when you need a healthy meal in minutes," according to Stewart. "Using whole foods and flavorful spices, this vegan, gluten-free, thick and hearty soup offers a nutrition profile that is on point. A serving of this soup provides 11 grams of fiber, which is almost 40% of the daily recommended intake, plus 9 grams of protein."

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EatingWell.com: The 10 Best Products to Buy at Trader Joe's in January, According to Dietitians

"Blood cholesterol is a waxy, fat-like substance that circulates throughout our body and at the right levels — this is key — provides an array of health benefits," explains Mary Stewart, RD, LD, a registered dietitian and the founder of Cultivate Nutrition in Dallas. "Our body manufactures and regulates the cholesterol it needs to carry out important functions like creating hormones and serving as an important component of cell membranes," Stewart says.

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AllRecipes.com:4 Cholesterol Myths It's Officially Time to Stop Believing, According to Dietitians

"That's why it's important to buy whole-grain bread, which offers all the nutritional benefits of the entire grain (bran, endosperm, and germ), including B vitamins, protein, healthy fat, and fiber, says Stewart. "According to the Whole Grains Council, without the bran and germ (like in white bread), about 25% of a grain's protein is lost, and it's greatly reduced in at least 17 key nutrients."

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Eat This, Not That: Secret Side Effects of Eating Bread, Say Dietitians

"You may feel a difference within minutes of drinking water," explains Mary Stewart, R.D., L.D., the founder of Cultivate Nutrition in Dallas. "In fact, one study found that participants experienced an increase in caloric burn 24 minutes after drinking water."

 

AllRecipes: 10 Ways Your Body Changes When You're Drinking Enough Water

Speaking of those heart-healthy, fiber- and antioxidant-rich fruits, Mary Stewart, RD, LD, the founder of Cultivate Nutrition in Dallas, loves them as is in both black and green varieties. "If I had to pick just one olive as my favorite, I'd say Castelvetrano olives. They're a beautiful emerald green color and have a sweet, mild and buttery flavor. Plus they have an excellent shelf life," she says.

 

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Legume-based pastas are an excellent alternative to regular pastas or starches because legumes (which include both lentils and chickpeas) are heart-healthy, support weight management, and help feed the friendly gut bacteria, Stewart adds.

 

Livestrong.com: 5 Quick-and-Easy Air Fryer Breakfast Recipes Worth Waking Up For

Coconut milk is rich in electrolytes, including potassium, iron and magnesium, plus it's an excellent source of medium-chain triglycerides (MCTs). MCTs are shown to increase your metabolism and aid in weight loss because your body uses these more quickly than other types of fats, explains Mary Stewart, RD, LD,

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"I’ve learned that when you tune into what your body needs versus listening to external factors or being trapped by what you have always done, you begin to feel a new sense of freedom and empowerment."

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https://nutritiouslife.com/nurture-yourself/how-my-daughter-revolutionized-my-fitness-routine/

It’s true: Cruciferous vegetables help your body make its own glutathione, a protein produced by your liver. Glutathione acts as an antioxidant and helps your body process and eliminate toxins.

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https://nutritiouslife.com/eat-empowered/cruciferous-vegetable-benefits/

"A pre-planned meal schedule is a great way to solidify healthy food choices, ensure a balanced meal, eliminate decision fatigue and is one of the best time-saving hacks," says Mary Stewart, RD, LD, a registered dietitian and the founder of Cultivate Nutrition in Dallas. "By meal planning, you will not have to spend time and mental energy trying to figure out what the next meal or snack will be. It prevents poor food choices that can be more common when we make last-minute decisions.

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Better Hones & Gardens: How to Build a Healthy Meal Plan—Plus a 14-Day Healthy Meal Plan to Get You Started

“An individual’s cholesterol profile can give insight into the risk of cardiovascular disease, obesity, metabolic syndrome and more,” Stewart says. “It doesn’t tell the complete story of one’s health, but it’s certainly an important piece of the puzzle.”

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Optum: How healthy are you? Check these 6 numbers to find out

From lentils and limas to chickpeas and cannellini, nearly every bean and legume is high in both fiber and protein. Try them as a substitute for meat for an easy fiber fix, Stewart suggests. “Swap out the ground beef in tacos for black beans, use lentils instead of meat in your Bolognese, or replace the chicken on your salad with cannellini beans.”

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Bicycling.com: 7 of the Best High-Fiber Foods to Add to Your Diet

About 90 percent of those with type 2 diabetes fall under the diagnostic criteria for overweight or obesity, Stewart says, so the number of calories consumed does impact the progression of diabetes. "We also know that not all calories are created equal and the profile of each meal will influence blood sugar management, so the most practical way to create a diabetes-friendly meal is by using the plate method," she adds

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"In addition to a heart-healthy diet, don't forget to incorporate other healthy habits, like exercise, stress reduction techniques, and avoiding unhealthy habits like smoking and drinking excessive amounts of alcohol," Stewart says.

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AllRecipes.com: 5 Tips for a Heart-Healthy, Cholesterol-Smart Diet

"Strategic organization is an integral part of building a healthy pantry," says Mary Stewart, RD, LD, the founder of Cultivate Nutrition in Dallas. "Knowing what you have and placing specific items in specific areas will encourage healthier choices throughout the week. Place beans, canned veggies, whole grains, and nuts in a place near front and center. Stock more heavily-processed foods like sweet treats and chips in a spot that is not as visible and harder to reach."

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AllRecipes: 9 Essential Pantry Staples for Healthy Dinners That Are Quick, Easy, and Cheap

"H2O is an oh-so important part of our overall well being, adds Mary Stewart, R.D., L.D., the founder of Cultivate Nutrition in Dallas. "Approximately 60 percent of your body weight is made of water, which is distributed throughout your body with two-thirds of the water within your cells and one-third circulating outside of your cells.

"Water is essential for every function in your body. When this fluid circulating throughout your cells, organs, tissues and blood is limited, it doesn't allow your body to function optimally," she says."

 

AllRecipes: 11 Sneaky Signs You Might Be Dehydrated

Legume-based pastas are an excellent alternative to regular pastas or starches because legumes (which include both lentils and chickpeas) are heart-healthy, support weight management, and help feed the friendly gut bacteria, Stewart adds.

 

TheHealthy.com: Top 6 Healthy Trader Joe’s Products of 2020, According to Dietitians

However, most Americans get too many omega-6 fatty acids in their diets, and not enough omega-3 fatty acids, according to a past review. “This imbalance can increase inflammation in the body and lead to obesity,” Stewart says. 

 

EverydayHealth.com: 8 Healthiest Salad Dressings for Weight Loss

“When visualizing your entree after you heat and plate the meal, aim for half to be vegetables, one-quarter whole grains and one-quarter lean protein with a sprinkle of healthy fats that measure about the size of your thumb,” Stewart says. 

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https://www.livestrong.com/article/13727203-pre-made-meals/

"Seek out coffee with no added sugar, look for the organic seal and ask yourself if any of the additional ingredients support your personal health goals," says Mary Stewart, RD and owner of Cultivate Nutrition in Dallas.

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​https://www.livestrong.com/article/13723571-health-benefits-of-coffee/

Mary Stewart, RD, LD, owner of Cultivate Nutrition in Dallas, Texas is wishing for clearer air this year. “Research tells us that indoor air quality is up to five times—and in some cases, up to 100 times—more polluted than outdoor air,” she says.

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https://nutritiouslife.com/nurture-yourself/wellness-gift-ideas/slide/an-air-purifier/