Resident Dietitian at a radio talk show 

Resident Dietitian at a radio talk show

This segment is on health,diet and nutrition and will be aired every Tuesday…Please check  the link above for show timings!!

Meanwhile,if you have any queries,do post them on  page

Which type of protein is best for me to eat?

Which type of protein is best for me to eat—vegetable protein or animal protein?

Proteins are macronutrients that people must consume in abundance to meet the body’s need for tissue synthesis and repair. Protein makes up about 20 percent of the weight of the heart, skeletal muscles and liver, and 10 percent of brain tissue. The quality of protein you consume can significantly affect your health. With an increasing number of vegans and vegetarians, the quality of protein in vegetable versus animal sources is a prevalent topic

Quality: Protein is composed of amino acids, which are needed to regulate a variety of bodily functions. Protein quality can be determined by its amino acid content and pattern. Proteins that are derived from animal sources contain amino acids that are more similar in proportion to the body’s needs. Plant protein sources are of lower biological value, and are often low in certain amino acids such as lysine and cysteine.

Protein Content: Many plant sources contain as much protein as meat, but still lack key amino acids.. A 3 oz. serving of beef contains between 20 and 25 g of protein, while a 3 oz. serving of salmon contains 16.9g. Of lower-quality plant sources, soy is the most biologically complete. Soy protein and beans have about 22g of protein per serving, while peanuts have about 40g.

Fat and Cholesterol: Protein from animal sources is often higher in fat and cholesterol than that derived from plant sources. A 3 oz. serving of beef contains up to 25 percent of the recommended daily value of fat, and up to 30 percent of cholesterol. Vegetable protein such as soy has no cholesterol and just 1 percent of the daily recommended value for fat. The strong link between a high-fat, high-cholesterol diet and heart disease gives vegetable protein a huge advantage in this respect.

Requirements: Healthy adults with moderate activity levels should consume about 10 percent to 15 percent of their total caloric intake from protein sources. You should consume about .8g of protein per kilogram of body weight to help promote tissue growth and repair. At least 65 percent of this protein should be from high-quality sources.

Considerations for Vegans: Because vegans obtain their protein strictly from plant sources, there is concern about the lack of essential amino acids in their diets. Therefore, vegans need to be vigilant about consuming a wide variety of complementary protein sources throughout the day. The combination of beans and legumes with grains can help achieve the appropriate amino acid ratio.



 Date: Saturday, May 19th 2012, Time: 11am

Location: Better Health Store, Grand River Ave, Novi, MI

Category: Cooking Demo/Presentation

 Discover the amazing flavor and high-protein value of Tofu.  Registered Dietitian and Nutrition Therapist, Mitali Kapila, M.S.c, M.S., R.D. of Vitality Nutrition LLC, Novi will introduce you to new recipe ideas and techniques for preparing Tofu and add a new dimension of texture and flavor to your home cooking repertoire. Samples of Tofu bokchoy Stir fry and Spicy grilled tofu perfect for the upcoming summer season, will be shared.

Cost- $10/person

Seating is limited so please sign up early!!

Natural Mood Lifters-Quick and Easy Ways to Lift Your Spirit

One morning I awoke and decided it was the perfect day to mix myself a “happiness cocktail.” After indulging in my happy hour, I felt more than ready to take on the day! Just in case you’re wondering why a nutritionist is reaching for a cocktail at the crack of dawn, let me explain.

While getting dressed, I thought about the many natural ways I could lift my spirits and then realized that I was already combining many of the approaches behavioral psychologists tell us are beneficial: I went outside for my morning exercise and listened to my favorite music on my iPod—. Exercise, nature, music, my family— these are the ingredients of my personal happiness cocktail. Any of these things alone help to lift my spirits when I’m feeling down, but together they can put me in a euphoric state. Talk about crisscross effect! No matter what may be weighing on my mind, an outdoor run always improves my mood and increases my optimism (not to mention all the other great things this activity does for my body).

As a professional nutrition therapist, it is vital for my mind to stay calm, open and curious when meeting with a client. A bad mood can certainly be detrimental to the session. And although I have a fairly sunny disposition by nature, even I feel down sometimes and need ways to improve my mood quickly and easily.

At times, we all need to lift our spirits in an instant. Luckily, some environmental and situational factors are easy to control. If you have a grumpy friend, you can simply walk away and call up an optimistic friend. If sad movies usually leave you feeling badly long after watching, you can stick to comedies or other uplifting genres. But if you are made to deal with a difficult individual who is a co-worker or family member, escaping may not be so simple. And you certainly can’t control the weather.

But we don’t need to be victims of circumstances—and we certainly do have control over our choices. If keeping your moods on an even keel and staying relaxed are things you would like to pursue, you’ll be happy to know it’s much easier than you probably think. Behavioral scientists are studying how we can improve our moods by taking control of our daily behaviors. The expression, “you are what you eat” has proven to be true—not just for disease management but our overall state of mind. If you find yourself irritable, fatigued, unfocused or even blue, it may be your diet. What you eat, how often you eat, and how much you eat are all factors that can dramatically impact your mood. So, if you can keep your blood sugar stable, your mood may follow.

We also know that exercise stimulates the chemicals in our brains that lead to feelings of tranquility and well-being. The release of endorphins are responsible for things such as the “runner’s high” or the incredible surge in creativity fitness participants often report. Even a leisurely stroll can increase the oxygen flow to your brain leading to a sense of calmness, greater energy and focus.

According to common sense, feelings are what cause our behavior. When we are sad, we cry. When we are angry, we rant and rave. However, a large and growing body of research shows that feelings often follow our behavioral choices. In other words, if we force ourselves to smile, we feel happier. And if we pretend to be excited, upbeat and energized, we begin to actually feel that way. This again proves that we are more in control of our moods than just the circumstances around us.

Here are a few more natural mood lifters you can try.

  1. Eat often and eat light.When you eat at regular intervals throughout the day you will prevent dips in your blood sugar that can negatively affect your mood. Plan your meals and snacks to prevent yourself from getting overly hungry, aiming for three to six eating episodes (total meals plus snacks) each day. 
  2. Limit refined carbohydratessuch as soda, candy, cookies, and white flour, which are concentrated sources of sugar. These foods may give you an immediate rush of energy, but they will cause you to crash and fatigue soon after. 
  3. Include a small amount of lean protein at every meal and snack.Protein will leave you feeling alert and productive for hours. 
  4. Eat foods rich in omega-3 fat.These foods have been shown to lift moods and can possibly alleviate depression. Omega-3 fats are found in oily fish like salmon or sardines, canola and olive oils, as well as flaxseeds and walnuts. 
  5. Ramp up your B-12 and folate (folic acid).Scientists believe these nutrients help the body produce a neurotransmitter called serotonin—a known mood stabilizer. Shellfish, fortified cereal, oatmeal, wheat germ, and vegetables are some of the many foods rich in these nutrients. 
  6. Get your daily dose of exercise.Whether it’s a formal session at the gym, a walk with the dog, engaging in a sport or just playing with your kids, getting up and moving will boost your mood and energy level. 
  7. Stick to a regular sleep schedule—even on the weekends.Although most adults require between 7 and 9 hours of sleep per night, you might need slightly more or less to function optimally. The important thing is that you consistently get the sleep you need. 
  8. Go outside and breathe in the fresh air.Take a break from your home or office to get some air and sunshine. Even stepping out into cold weather will wake you up and refresh your mind. 
  9. Listen to music you love.When your mood is spiraling downhill and the little voice in your head is anything but positive, turn on your favorite tunes and sing along. Soon, sweet music will fill your mind instead of negative thoughts. 
  10. Indulge your senses.Sights, smells, sounds, tastes and tactile sensations can quickly change your mood. Light a scented candle that evokes memories of the holidays, bake cookies to remind you of happy times at your grandmother’s, buy your favorite flowers and revel in the smell (and sight) of them, or soak in a scented bubble bath while listening to soothing music. 
  11. Do something that brings you joy.Whether it’s going to a movie, reading a novel or having lunch with your best friend, take a well-deserved break from work or stressful situations and do something you love. The change in mood will lead to better concentration and efficiency once you return to the task at hand. 
  12. Play or cuddle up with your furry friend.Just petting your dog or cat has been shown to lower blood pressure and evoke a sense of calmness, happiness and well-being. If you don’t own a pet, visit a pet store or volunteer at an animal shelter to get your furry fix. 
  13. Volunteer.There is nothing like the act of giving to those in need to make you feel appreciative of the life you lead. Walk dogs at an animal shelter, feed the homeless at a food shelter, teach English at a literacy program, or assist in programs for special needs children. Do your research and you will surely find a group that can use your talents and skills. If time is an issue for you, contribute through donations and you could evoke the same feelings of happiness. 
  14. Fake it till you make it. Researchers have found that the simple act of smiling seems to activate happiness centers in the brain. Keep smiling and in time, your mood will match your facial expression. 
  15. Create a list of natural mood enhancers that will work for you. Feeling angry? Write in your journal. Stressed? Try a yoga class. If you’re exhausted, take a 20-minute nap. And if you’re feeling down, rent a funny movie. Remember, you have a choice and the ability to change your mood. With some trial and error, you will figure out the best strategies that work for you.

It’s quite natural for all of us to wake up on the wrong side of the bed now and again. If your self-care skills are optimal and you try some tips listed above, your pleasant disposition will shine through. However, if you still find yourself moody, angry, excessively tired or unhappy for an extended period of time, talk with your doctor. He or she will want to rule out any medical or nutritional causes before considering treatment for depression.

And if you would like, feel free to try my happiness cocktail. It just may work for you as well!

Have a healthy sandwich

Have a Healthy Sandwich


Have a Healthy SandwichA trip to the sandwich shop is a quick and easy option for family mealtime. When you are looking to make healthy choices, remember it’s okay to make requests. Here are a few ideas:

  • Ask for the sandwich spread on the side or apply it yourself if the shop offers condiment packets.
  • To cut back on the calories and fat, request low-fat, part-skim mozzarella or no cheese.
  • Instead of chips, ask for a piece of fruit or a salad. The extra fiber will fill you up so you will eat less.
  • Choose lean cuts of beef, ham, chicken or turkey for your sandwich.
  • Load up your sandwich with vegetables, or try a vegetarian option.
  • Choose whole-wheat bread or a whole-grain wrap instead of white bread.

Tips on practicing Mindful Eating

Sadly, we live in a society of fast food, meals on the run, and TV dinners. We award each other for being good at multi-tasking. We rarely take the time to prepare meals, eat together, and enjoy our food.

It’s time we got back to listening to our bodies and forming a better relationship with food. Here are ten tips for conscious eating;

Eat When Hungry. There is a difference between physical hunger and emotional eating, stress eating, eating from boredom, or timed eating. You can practice recognizing physiological hunger by following these steps before you eat;
– Stop
– Close your eyes
– Take 3-5 deep breaths
– Place your hand on your abdomen and focus on your stomach pouch (internally)
– Notice
– Ask yourself – Where is my hunger? What is my hunger?

Slow Down. Remember digestion begins in the mouth and taste buds are on your tongue not in your stomach! In order to assist your body during digestion, try chewing your food thoroughly. This may mean chewing it 10 times or 30 – whatever it takes to make the food unrecognizable in your mouth. You can practice this with a mindful eating exercise. Take a raisin or dried piece of fruit and exaggerate the eating experience by holding, smelling, and chewing the food slowly.

Enjoy Food. We spend so much time avoiding certain foods or viewing food as the enemy that we forget it can be pleasurable. We may worry that once we eat a food that brings us pleasure we won’t be able to stop. Actually, the result is controlled eating rather than out-of-control eating. Ask yourself – What do I feel like eating? Be aware of the taste, texture, temperature, and smell. And believe it or not you don’t have to finish it if it doesn’t taste good!

Stop Depriving Yourself. Skipping meals, low caloric intake, imbalanced meals, and nutrient deficiencies can all lead to compulsive or binge eating.

Create an Atmosphere. Clear off the table, put down the book, turn off the TV, get away from the computer, put down the phone, get out of the car, sit down, eat with a friend or family member, add candles or flowers to the table, and enjoy!

Stop When Full. Just like hunger, you can practice recognizing fullness. You don’t have to be a member of the Clean Plate Club! Every ¼ of your plate follow these steps;
– Put down your fork
– Close your eyes
– Take 3-5 deep breaths
– Place your hand on abdomen and focus on stomach pouch (internally)
– Notice
– Ask yourself – Am I full? How full am I?

Relax Before and After Meals. Avoid starting a meal when you feel tense or angry and try sitting for a half hour after a meal before you reach for dessert.

Discover Your Metabolic Type. Are you a Protein Type, Carbohydrate Type, or Mixed Type? Track your food intake and physical responses to determine your type. Should your diet emphasize protein, complex carbohydrates, or include a balance of both?

Respect Your Individuality. Your body is like no other. You are not your spouse, sister, best friend, coworker, or the person in the magazine. Your life will change the moment you begin taking care of your mind, body, and soul in the way that is best for you.

Learn From Your Experiences. There will be times when you eat too fast, too much, too little, and the wrong choices…and its okay!

If you work towards even one of these changes you will be better off than you were the day before. Enjoy the journey!

Nutrition bites from Vitality Nutrition, LLC

February is Heart Awareness Month—a time in which the American Heart Association ramps up it’s awareness campaign in the fight against heart disease.  Did you know your personal lifestyle habits have a great impact on your risk of suffering a heart attack or stroke during your lifetime?  It’s true!  In other words, heart disease is PREVENTABLE—through the development of good-for-you lifestyle habits such as a healthy diet, weight control, regular exercise, quality sleep, and stress management, you can significantly reduce your chances of suffering a heart attack or stroke, and more importantly, dying from it.

In the early 1980’s, Dr  Enas, a cardiologist from Chicago, launched an intense research project called “CADI (Coronary Artery Disease in Indians) Study,” to unravel the mystery of CHD in Indian Americans. CADI became the catalyst for similar studies in the US, England, India and other countries where Indians settled. These studies concluded that all immigrant South Asians share a much higher mortality and morbidity from CHD than the indigenous white population. More frightening is that this increased risk also applies to the second generation Asian Indians who have adverse risk factor profiles for CHD.

Here are some of the important facts about CHD in Indians:

  • The incidence is 2 – 4 times higher compared to other ethnic groups.
  • Earlier onset of angina or first heart attack, 5 fold higher under 40 years of age.
  • Greater severity with involvement of more coronary arteries, larger heart attacks.
  • Higher prevalence of diabetes or pre-diabetes
  • Lower prevalence of conventional risk factors like hypertension, general obesity, smoking and very high total cholesterol and LDL (low density lipoprotein or bad cholesterol). However, the LDL which Indians have, show an excess of small dense pattern that is bad for the heart.
  • Higher prevalence of newer risk factors – like Lipoprotein (a) or Lp (a), increase in triglycerides and occasionally serum homocysteine (a type of amino acid) and lower levels of HDL (high density lipoprotein or good cholesterol).
  • Majority of Indians have abdominal obesity (central or apple shaped), often nicknamed ‘killer bellies.’ Visceral fat is highly atherogenic.
  • Vegetarian Indians also show significant disease. Indian females too have almost similar rate as males.
  • Higher incidence of Metabolic syndrome (a constellation of many risk factors – Hypertension, higher fasting blood sugar, low HDL often with high triglycerides and abdominal obesity).

I’ll keep this easy.  A simple list of “do’s & don’ts” is outlined below.  It is never too early to develop heart-healthy habits!

Add more of these: 

Healthy oils: monounsaturated fats from olive, canola, peanut oils; avocado; nuts and seeds; and polyunsaturated fats, such as omega-3′s, from fatty fish, flaxseeds, walnuts, canola oil

Fruits & vegetables:  choose a variety of deep colors for maximum antioxidant and anti-inflammatory effect such as sweet potatoes, dark leafy greens, broccoli, tomato products, kiwi, blueberries, blackberries, cherries, apples, and red grapes

Herbs & Spices:  get anti-inflammatory and antioxidant benefit from garlic, cinnamon, basil, cumin, paprika, etc.

Low-fat dairy:  choose low-fat or fat free milk and yogurt for extra potassium and calcium to help lower blood pressure

High fiber foods:  all unprocessed whole grains are healthy, but those high in soluble fiber, such as oats and barley, as well as legumes (dried beans) help lower cholesterol

Heart-healthy beverages:  green tea, coffee, coconut water, red wine

Exercise:  sustained heart-pounding activity for at least 150 minutes per week

Limit or avoid these: 

Sodium:  new guidelines suggest less than 1500 mg per day for all adults;  check labels on processed food items and avoid those with more than 400 mg sodium per serving; choose foods considered low sodium (< 140 mg per serving) or very low sodium ( < 40 mg per serving)

Saturated fat:  cut down on high fat meats, dairy products (cheese, cream, butter) and desserts

Trans fat:  avoid foods made with hydrogenated oils (processed; deep fried; baked goods)

Sugars:  liquid beverages, such as soda, lemonade, and fruit juices raise triglyceride levels; limit sweets overall

Processed foods:  packaged foods are often higher in sodium and made with refined flour

Extra pounds:  losing 10% of current body weight can lower your risk of heart disease (i.e. 20 # loss for 200 # person)

Cigarettes:  stop smoking…the best decision you can make for your heart

For a personalized heart healthy diet planning, please contact Mitali Kapila,M.Sc, M.S., R.D. Registered Dietitian/Nutrition Therapist, Owner and founder of Vitality Nutrition LLC at or 248-961-0229.  Visit for more information. From my heart to yours!  Cheers!