Amy Stephens, nutritionist and licensed dietitian specializing in diabetes and weight management in New York City's West Village

My Favorite Recipe and Food Websites

With so many on-line recipes, here are a few websites that I’ve been using lately. Depending on how much time I have, I look for the recipes that are the easiest and have fewest ingredients.   Oh She Glows Easy to search through this vegan website. I’ve tried many of the recipes, Spiced Red Lentil, […]

Basic Roast Chicken – Easy Recipe

Roasting a chicken is much easier than you think and is the cornerstone of a healthy diet.  Whether you are cooking for yourself or a small group, roasting a chicken is an easy and healthy option.  You can also add vegetables to roast along with the chicken to make preparation easier –  carrots, broccoli or […]

Veggie Chili Recipe

Ingredients: 1 tablespoon olive oil 1/2 medium onion, chopped 2 bay leaves 1 teaspoon ground cumin 2 tablespoons dried oregano 1 tablespoon salt 2 stalks celery, chopped 2 green bell peppers, chopped 3 cloves garlic, chopped Optional – 2 (12 ounce) packages vegetarian burger crumbles 3 (28 ounce) cans whole peeled tomatoes, crushed 1/4 cup […]

New products and services

Provenance meals – prepared, home delivery organic foods in the NYC area.  Use code AMY20 to place your order and receive 20% off first order.     Dale’s Nutrition Bars – great quality nut and date bars. Click here to order    

NY Post – Amy Stephens Quoted

  “Why Rob Kardashian is a health warning to his generation”   After being hospitalized in December, Rob Kardashian was diagnosed with Type 2 diabetes. But Rob is only 28 — and diabetes is the kind of geezer’s disease you get along with your AARP membership card, right?…   Click here for full New York Post article […]

Healthy Holiday Appetizers

1. VEGETABLE CRUDITE WITH YOGURT DIP – cut-up a colorful rainbow of vegetables with a healthy dip or hummus in the center. Here’s a recipe for an easy yogurt dip: Ingredients: 1 cup low-fat Greek yogurt 2 medium cloves garlic, minced 1/2 teaspoon kosher or sea salt 1/2 teaspoon cayenne pepper Fresh cracked black pepper, […]

What Do Your Thoughts Have to Do with Eating and Weight Loss?

Our thoughts are very connected to the foods we choose.  I like how this article describes successful tips and strategies for coping with behavior change.  It’s written by a knowledgable cognitive behavior therapist and provides useful tips.   http://www.dlife.com/diabetes/associated_conditions/depression_and_coping/jen_nash/cbt?utm_source=Educator-20150820&utm_medium=eNewsletter&utm_content=Educator-newsletter&utm_campaign=dLife-eNewsletter&

Pregnancy weight gain tilts scales for child becoming obese

Date:  March 9, 2015 Source:  Columbia University’s Mailman School of Public Health Summary: For the first time, researchers studied the effects of gestational weight gain on childhood obesity risk among a multi-ethnic urban population. The researchers determined that excessive pregnancy weight gain was associated with greater overall and abdominal body fat in children and obesity […]

Two reasons why you should know your BMI

1.  BMI >25 raises risk for many diseases:  diabetes, high cholesterol, and arthritis. 2.  Helps to know how much weight you should lose, or in some cases, gain. Click here to find your BMI  

Break free from emotional eating

I love this article.  I feel many patients often experience emotional eating at one time or another.  Here are some great tips to remember…     http://www.statesmanjournal.com/story/life/wellness/2014/08/04/break-free-emotional-eating/13395135/

5 cheap ways to get healthy

Click below for full article.   http://www.foxnews.com/health/2014/07/30/5-cheap-ways-to-get-healthy/

Mediterranean diet is associated with lower weight in children but has become less common, says study

Published online at foodnavigator-usa.com.   Mediterranean diet is associated with lower weight in children but has become less common, says study By Nathan Gray+, 31-Jul-2014 A diet that is very similar to the traditional Mediterranean diet is associated with lower body weight and fat percentage in children; however such diets are not common among children in […]

Try These Safely Flavored or Sweetened Waters

Add flavor without excess calories and sugar or potentially dangerous additives David Schardt • May 30, 2014 Posted in Sugar in Food.   Looking for flavor in your water? If a fresh squeeze of lemon or lime isn’t handy, some brands offer natural flavors and/or safe sweeteners like stevia or erythritol, or just a little sugar. […]

Always Hungry? Here’s Why

Article from NY Times Sunday Review/Opinion   By DAVID S. LUDWIG and MARK I. FRIEDMAN  MAY 16, 2014 CreditSarah Illenberger   FOR most of the last century, our understanding of the cause of obesity has been based on immutable physical law. Specifically, it’s the first law of thermodynamics, which dictates that energy can neither be created nor destroyed. […]

Is organic better for your health? A look at milk, meat, eggs, produce and fish.

Washington Post Article By Tamar Haspel, Published: April 7   Organic or conventional? It’s a choice many grocery shoppers are faced with, over and over. The price difference is easy to see; it’s right there on the product. The quality difference is much harder. Is the organic milk better for your kids? Is the conventional lettuce more likely […]

Chia-Seed Pudding for Breakfast: Tart, Sweet and Good for You

Posted in NY Times, April 2014.   APRIL 14, 2014 Photo  Chia seed breakfast pudding. Credit Evan Sung for The New York Times Restaurant Takeaway By MELISSA CLARK Chia seeds may be having their moment as the darling of the natural food set, but that’s not what made me want to sample the unusual chia-seed […]

Study shows twice as likely to lose weight by meeting with Dietitian-Nutritionist

Two year study published in Managed Care, January 2013 with 1,400 participants with either receiving nutritional counseling or dieting on their own.  Participants who met with dietitians were two times as likely to lose weight and increase exercise than no nutritional counseling.   Bottom line:  Make biggest impact with your weight loss efforts by working […]

Vanilla-Almond Chia Breakfast Pudding

Recipe by Renee Blair. Once the ultimate energy food for ancient Mayans and Aztecs, chia seeds are an excellent source of antioxidants, omega-3s, calcium and fiber. Plus, they absorb over 10 times their weight in water, which makes them an unlikely hydration source too. In this recipe, chia seeds are soaked in almond milk, which transforms […]

Chia Seed Jam

I found this great recipe for chia seed jam at thehonorsystem.com.  This recipe shows how easy chia seeds are to use as a thickening agent. Chia seeds are: high in protein high in fiber source of iron source of calcium & magnesium   I love that you can make any kind of jam healthier by adding […]

Mercury in Fish

Fish is great source of omega-3 fatty acid which has been shown to promote brain development.  This article published in the New York Times entitled, “Sorting Out the Risks of Fish” discusses overall health benefits of fish outweigh the risk of low-moderate mercury containing fish.  Check out the link on comprehensive mercury list, has a […]