Posts Tagged ‘Keri Glassman’

Your Questions Answered Part II: Our Interview with Keri Glassman

We are thrilled to once again have author and nutrition expert Keri Glassman answer  questions submitted by our amazing fans and followers on Facebook and Twitter. Fresh off the release of her new book, The O2 Diet, Keri dishes with us on nutrition, superfoods and her tips for maintaining a healthy diet. And we can’t help but notice she’s a big fan of mushrooms. If you missed last week’s edition, we have to highly recommend checking that post out.

Q: I’ve heard a lot of talk about vitamin D lately. How important is it for our bodies? Brian (Grand Rapids, MI)

A: Most of us don’t get enough vitamin D, which is troublesome because it plays an important role in supporting a healthy immune system and lowering the risk of certain diseases. You can increase your D levels by including foods containing D in your diet. I mentioned that mushrooms are the only item in the produce aisle to contain vitamin D; salmon and dairy are great sources as well.

Q: I’m trying to lose weight. Where can I cut corners on calories without feeling hungry and bored? — Jill (Boulder, CO)

A: It can be challenging to find foods that fill you up, but are good for you. Reach for foods that are low in calories and high in fiber like fruits and whole grains. Try substituting veggies for meats once a week to lose weight. For example, studies have shown substituting four ounces of mushrooms for four ounces of meat once a week for one year could save more than 18,000 calories and nearly 3,000 grams of fat – that adds up to more than five pounds. Lastly, sauté an assortment of vegetables as a meal starter; it’s a great way to pack in antioxidants and help you eat less throughout your main meal.

Q: How can I satisfy snack cravings without killing my diet? — Jessica (St. Louis, MO)

A: Be a conscious snacker. You can’t go wrong dipping cut up veggies in hummus. You can sprinkle a few mushrooms into a quesadilla, or grill up a veggie sandwich for a satisfying snack. Consider keeping a healthy side salad around as a snack, especially when making dinner for the kids. Marinated mushrooms with pine nuts is a great one! And if you need something sweet, you can give in a little without giving up; I love dark chocolate and almonds, and portion controlled treats make managing snacking a lot easier for me. Just put one serving of almonds or chocolate in small Ziploc bag, and keep it in your purse or desk drawer for when hunger strikes.

Q: I have a deep love for cooking and food, but I also have a passion for health, and I am taking the steps of going back to school to pursue a career as a Registered Dietitian. What are your thoughts on combining a career as a personal chef with a dietetic degree? — Renee (Chicago, IL)

A: I always say that I love food, which is one of the reasons I love being a nutritionist. You have to love food! Combining being a chef with an RD is a powerful combo and I wish you the best of luck!

A special thanks to Keri for making a special guest appearance on the Mushroom Channel. To learn more about Keri Glassman and The O2 Diet, visit

Your Questions Answered: Keri Glassman Talks "Superfoods" and Nutrient Preservation

Today we are thrilled to have author and nutrition expert Keri Glassman answer nutrition questions submitted by our amazing fans and followers on Facebook and Twitter. Fresh off the release of her new book, The O2 Diet, Keri dishes with us on nutrition, superfoods and her tips for maintaining a healthy diet. And we can’t help but notice she’s a big fan of mushrooms. We had some really excellent questions come through- too many for one post.  Keep an eye out for Part II next week!

Q: It feels like everyone is talking about “superfoods.” What are some examples, and what makes them special? Stephanie (Los Angeles, CA)

A: I like to think of superfoods as nutrient-rich foods that provide incredible health benefits and should be included in a balanced diet. Personally, I focus on those that are high in antioxidants. When you consume nutrient-rich foods, you feel good, you look better, and as a result, you are more likely to live a healthier lifestyle.

When I hit the grocery store, the following must-have foods are always in my shopping cart:

  • Mushrooms are a best-kept secret to make any diet possible thanks to their flavor, value, nutrition and versatility. I toss a handful into whatever I’m cooking; they are low in fat and calories, but will fill you up. Mushrooms are also the only source of vitamin D in the produce section
  • Olive oil, avocados and nuts are a great way to add healthy fat into your diet.
  • Berries! On their own, in a smoothie, for a snack or dessert – you can’t go wrong.
  • Spices go a long way when you’re cooking. They add flavor without adding calories, and can help you feel more satisfied as a result. Chile pepper, cinnamon, cumin, rosemary – go nuts and reap the benefits, they’re usually heart healthy and full of antioxidants!
  • Green tea is always at the top of my list. It’s rich in antioxidants called catechins, which stimulate the body to burn calories and decrease body fat.

Q: I’m always afraid that I’m cooking the nutrients out of my mushrooms. What is the best way to preserve the nutrients in veggies when I’m cooking? Do mushrooms lose their nutritional value when dried? — Linda (San Jose, CA) & Kathi (Kennett Square, PA)

A: Before you step into the kitchen, check out some easy tips on how to prepare mushrooms to ensure you’re cooking them properly. When it comes to drying foods, this process usually increases the nutrient count because by removing water you increase the concentration of other nutrients per gram. So when considering the same volume of fresh or dried mushrooms, the dried mushrooms will have more nutrients than their raw counterparts because the water weight has been removed.

Weekly Links: Mushroom News from Around the Web

Dr. Sunshine New York Times Magazine interviews Dr. Michael Holick, MD, PhD, the renowned vitamin D expert, to set the story straight on vitamin D. Many topics are covered, but the fact that mushrooms are the only fruit or vegetable in the produce aisle to contain this important nutrient still makes the cut.

Bruschetta With Wild Mushrooms, Ricotta And Green Garlic Though we’d prefer to see this recipe call for some white buttons or baby bellas in place of wild mushrooms, KGO-TV still covers the gamut of health benefits in our beloved mushrooms. Mushrooms truly have it all: they’re low in fat and calories, but still rich in a variety of nutrients. For example, mushrooms are an excellent source of potassium – one portabella even contains more than a medium banana! Copper, riboflavin, niacin and selenium are among the other nutrients mentioned.

Katy Perry eats mushrooms to stay slim Even though musician Katy Perry is happily engaged, it turns out her fiancé is not the only “fun guy” on her radar: she loves fungi, too! Katy says, “I love mushrooms. I could eat a ton of them. I really love truffles but I hardly ever get them. Mushrooms in general though are so healthy and good for you. I can’t get enough.”

Figure flattering mushrooms If you’re trying shed a few pounds before summer, here’s a tip from nutrition expert Keri Glassman: add more mushrooms to your meals. Not only will your figure benefit but also your health. Mushrooms are chocked full of important nutrients that – because they’re a source of the antioxidant selenium – can help strengthen your immune system. They’re low in calories, fat-free and very low in sodium. Plus mushrooms are the only fruit or vegetable with vitamin D.

Weekly Links: Mushroom News from Around the Web

Immune-boosting foods you’ll love Mushrooms are great for maintaining a healthy immune system. They are rich in beta-glucans, selenium, ergothioneine and vitamin D – a winning combination of nutrients to ward off cold and flu season! WFMJ-TV recommends eating about one cup of mushrooms every day – we agree!

The 02 Diet: Superfoods Rule Keri Glassman, MS, RD, author of the hot new book, The O2 Diet, talks with LX New York about ways to improve your diet, to make you feel energetic, thin and beautiful. Glassman recommends improving diet through inclusion rather than exclusion. Pack your meals full of foods rich in antioxidants, like mushrooms – the leading source of selenium in the produce aisle!

Appetite for Health Julie Upton, MS, RD, CSSD discusses ways to get more vitamin D through diet. Mushrooms are one of the only natural sources of vitamin D (the only fruit or veggie with it!) and like our skin, they can produce vitamin D when they’re exposed to light. The most popular types of mushrooms – buttons, criminis and portabellas – have 1-97% of the vitamin D you need. Put them atop pizzas, in sauces, sautéed as a side dish – mushrooms are so versatile they compliment almost any everyday favorite meal.