About Leah Silberman

Leah Silberman is a registered dietitian nutritionist and the founder of Tovita Nutrition, a virtual nutrition counseling service. Leah received her B.S. in dietetics from the University of Wisconsin-Madison, and her masters in clinical nutrition from New York University. Her goal is to help others create healthier dietary habits that are pragmatic for their individual lifestyles. She strongly believes that the first step in making dietary changes that are actually sustainable is to understand the fundamental relationship between food, nutrition and health.

How to Have a Happy Halloween with Healthier Candy Choices

Where to Find Tasty Candy Without Unhealthy Additives.   Halloween is approaching, which for many of us means searching far and wide for the perfect costume, stocking up on spooky decorations, and… strategizing ways to reject those inviting “take one” candy jack-o-lanterns displayed on every doorstep and storefront.   Indulging in one (or two) sweet treats is inevitable for most of us on the holiday. As a dietitian and founder of Tovita Nutrition, I’ve seen Halloween get the best (and worst) of people. What’s scariest to me about the candy isn’t the sugar content - we already know that candy is a treat and it’s not where you aim to get quality nutrition - but rather the synthetic ingredients that many candies are made with. Lakes, dyes, high-fructose corn syrup… you name it. The good news is that in 2018, the ultimate era of health awareness, there are so many healthier alternatives to the candy we grew up eating. That’s right, I said healthier, not to be confused with healthy.   This piece isn’t meant to deter you from indulging, and it’s not meant to help you navigate trick-or-treating without overdoing it (sorry!). It’s meant to shed light on the fact that there actually are better-for-you versions of the candy we know and love, that ditch artificial ingredients and coloring. 1. Chocolate coated candies from UNREAL vs. M&M’s When I think of chocolate candies, my mind goes straight to my childhood favorite: M&M’s. I used collect the blue ones and eat them in one giant mouthful until my tongue turned blue. Looking back on that and knowing today what makes those candies blue, I CRINGE! So, I’m introducing the new and improved chocolate candy, and there’s nothing artificial about them! They are made with organic, non-GMO, and sustainable ingredients. While M&M’s contain artificial coloring from lakes and dyes, UNREAL candies are colored with ingredients like beet juice, turmeric extract, and cabbage juice. While you should never turn to candy for your daily dose of fiber, it doesn’t hurt that a serving of the chocolate coated candies have a nice 3 grams of fiber :)   2. Gummy bears and worms from YumEarth vs. Haribo If you’re not a chocoholic, you’re not off the hook! The gummy candies we grew up eating are certainly not made with organic ingredients, and they too are loaded with artificial ingredients. These YumEarth gummy bears are colored with juices from pomegranates, carrots, apples, and blackcurrants instead of synthetic food coloring. Not to mention, your standard serving of Haribo gummy bears has 22 grams of sugar, while a serving of YumEarth pomegranate bears has 17 grams.   3. Yoyo Bear Nibbles vs. “Fruit Roll-Ups” Yoyo fruit rolls are the new and improved fruit roll ups, boasting clean, vegan ingredients like real fruit and fruit extracts for coloring. Not to mention they have NO added sugar! That’s right, the sugar it contains is straight from the fruit it’s made with. Bonus: they’re [...]

2020-09-28T16:37:50-07:00By |

10 Gut Healing Foods That Cost $1 or Less per Serving

How to Heal Your Stomach and Save Money   When you think of gut-healing foods, you probably think of the various fermented foods constantly highlighted in the media, right? Miso, sauerkraut, etc. While these foods are great sources of natural probiotics, they’re certainly not the only foods that promote gut health! Foods like spinach, bananas, and whole grains, which seem to get less air-time than their probiotic counterparts, also have incredible health benefits when it comes to gut health. Furthermore, we often succumb to the misconception that eating for our gut is unaffordable. As a registered dietitian, I’m going to take the opportunity to guide you through some of my favorite foods for gut-health (and health in general)! And I promise, my recommendations won’t break the bank!   Beans & lentils: These guys are excellent sources of fiber, protein, and B vitamins, which are all important for proper gut health! Yes, eating too many beans in one sitting can cause gassiness for some people (this is due to their high fiber content), so be sure to begin with just one serving. Research also shows that the more frequently beans and legumes are consumed, the better your gut will tolerate them. The average can of beans costs between .99 cents and $2.00, and contains ~3 servings.   Kimchi: You may have heard a thing or two about kimchi by now, and that’s because it’s a probiotic powerhouse! Kimchi is a traditional Korean dish made from fermented veggies - usually cabbage. It’s a great source of probiotics, aka the good bacteria that resides in our guts. Mama O’s premium Vegan Kimchi costs $7.99/jar and contains 8 servings, making it 99 cents a serving!   Oysters: Bet you don’t think of oysters when you think of gut health! It comes as a surprise to many, but oysters are a good source many vitamins and minerals, namely iron, selenium, and zinc. Zinc is an especially important mineral for wound healing, as it expedites the process by promoting quicker cell turnover (aka, when we need to make new cells to heal a wound). Be sure to catch the $1 oyster special at your local seafood joint.   Bananas: These guys are good sources of prebiotic fiber, which provide a food source for our beloved probiotic bacteria. Think about it like this: if you want the good bacteria to proliferate, they need to be fed! Prebiotics are essentially the probiotic feed. Don’t hesitate to buy a bunch of bananas from Trader Joes, at just 0.25 cents a banana!   Sauerkraut: Similarly to kimchi, sauerkraut is a probtioic goldmine. You can add it to a salad, quinoa bowl, or even put it on your morning eggs. Caraway sauerkraut has 7.5 servings/container, and a container costs $7.79.   Gut shots: If fermented foods just aren’t your thing, Farmhouse Culture makes probiotic “gut shots” that you can take for a quick and convenient boost of probiotics. One bottle costs $7.99 and contains 11 servings, [...]

2020-09-28T17:00:30-07:00By |

Was It the Chicken or the Egg? Breaking Down the Egg Carton Lingo

Eggs are one of my all time favorite foods. They’re versatile, convenient, and a good source of protein, all while being budget friendly, which is a bonus in my book! Poached, scrambled, over-medium, hard-boiled, you name it. To me, adding an egg to a salad, (chickpea) pasta, or over a whole grain toast makes a meal far more delicious and satisfying than without one… or two. If you’ve been following @tovitanutrition, you may have noticed that I always eat the whole egg; yolks and whites. Come to think of it, there’s not even a single post of an egg white on my feed. Weird, because egg whites are good for you and egg yolks contain all of the unhealthy fats, cholesterol, and everything you should avoid, right?? Not even close. The yolk is filled with important fat soluble vitamins (vitamins A, D, E, and K), B vitamins, antioxidants (hellooo glutathione), and healthy omega-3 fatty acids. Plus it’s rich in minerals like zinc, calcium, and phosphorus. Not to mention, it provides excellent flavor and makes you actually feel satiated after your meal, which is one of the reasons we eat to begin with! After all, you don’t want to remain hungry once you’ve eaten a meal, right? (Fine, the bit about flavor is subjective, but personally I think egg whites lack taste and are generally unsatisfying). If egg whites are simply your thing, I can’t argue preference. Just be careful if you buy them from the carton as they may contain artificial ingredients and additives like thickeners that you’d otherwise want to avoid. Now, I eat the whole egg and there’s no two ways about it for me, but I have to admit that I’m a total egg snob. I don’t just eat any whole egg; my eggs are pasture-raised, organic, cage-free, and sometimes with “omega-3’s.” But what does this really mean? With so much terminology and nutrition buzzwords that saturate food labels, it’s hard to decipher the often deceitful linguistic code of food marketing. So, let’s take the opportunity to do some decoding. “Pasture-raised” or “Pastured” is ideal. It means the chickens were able to roam outside as they pleased, and eat what they wanted (bugs, dirt, insects, yum!) as they pleased. These chickens aren’t cooped up and stressed out in tiny cages all their lives, meaning they’re producing happy eggs :) “Free range” or “cage-free” are interchangeable terms that basically mean the chickens have access to some outdoor space. It doesn’t specify how much outdoor space or how often they’re outdoors. It also doesn’t apply to what the chickens are actually fed. “Antibiotic free” is a good thing. It means the chickens are not given antibiotics. But again, it doesn’t imply anything about their living conditions. “Natural” means “minimally processed,” which basically doesn’t mean anything. “Fresh” also means nada. “Hormone-free” sounds like it should be meaningful, but it’s actually illegal to give hormones to laying hens. “Omega-3 eggs” are a good thing! It means [...]

2020-09-28T17:01:55-07:00By |

Nutrition for Cognition

It’s not news that you need food for energy and muscle repair. But what you might not realize is that certain foods can help to boost your memory, improve your mood, and provide protection against age-related cognitive diseases. As any organ in your body requires nutrients for growth and maintenance, your brain is no exception. In fact, at rest your brain uses somewhere between 20 and 30 percent of your energy intake, and even more when you’re problem solving. Now do you understand why it can be difficult to concentrate when you skip a meal? You should, however, be smart about the foods you choose to fuel your brain because when it comes to cognition, not all calories are created equal. Now, let me give you some food for thought… literally. Dark berries: Yep – this means blueberries, blackberries, raspberries, acai berries, etc. These guys get their dark skin from a class of phytochemicals called anthocyanins, which are potent antioxidants. Remember, antioxidants are molecules found in foods that inhibit cell damage. As you age, your cells inevitably become damaged by means of normal metabolic activity. Think about it like this – when you buy a new computer, it works smoothly at high speed. As you download more programs, leave windows open, and perhaps spill the occasional beverage on your keyboard (guilty), it slows down and becomes less efficient. Well, the same goes for your brain. Not to mention, your brain is particularly susceptible to oxidative injury thanks to its demanding metabolic rate. This is why it is important to get those antioxidant foods into your diet – to combat cell damage and protect your neurons! Oh, and I’m talking a minimum of 5 servings of ½ cup fruits and vegetables per day. Nuts: Walnuts, hazelnuts, almonds, cashews… I think you get the picture. I’m going to piggyback off of the antioxidant concept discussed above for a moment. Nuts are a major source of vitamin E, also a potent antioxidant that, according to research, presents promising agents for both prevention and treatment for Alzheimer’s disease. Worldwide, more than 26 million people suffer from Alzheimer’s disease and if measures aren’t taken to prevent or delay its onset, the number of people affected is anticipated to double over the next 40 years. Try making a doggy bag of homemade trail mix to bring to work with you and, if you want to go nuts, throw in some dark chocolate for an added boost of antioxidants. Hemp, flax & chia seeds: Perhaps you have been wondering why it has recently become trendy to drink chia-infused beverages, add flaxseeds to your morning oatmeal, or swap cow’s milk for hemp milk in your smoothie. Well here’s a good reason – these seeds are rich in omega-3 fatty acids. And why do we need omega-3s? They are an essential fatty acid (EFA), meaning our bodies cannot synthesize them and we must get adequate amounts from our diets. EFA’s are important for nervous [...]

2018-03-03T15:58:35-08:00By |

How to Make Vday Breakfast

There’s nothing that says “I love you” quite like homemade breakfast in bed, especially when it’s in the shape of a heart. We looked to Tovita Nutrition for some healthy (and yummy!) V-day inspo. Here are 5 of our favorite heart-healthy (literally) breakfasts: 1. Heart-Shaped Sunny Side Up Toast For the Valentine's Day version of "egg in a hole", use a ~3 inch cookie cutter, and cut out a heart into the center of a piece of whole grain bread (save the hearts for the next recipe!). Lightly toast both sides of the bread. Next, place the empty heart toast in the center of a pan and *carefully* crack an egg into the empty heart. Place the lid on the pan and cook for about 3-4 minutes until egg is cooked. If you want to be extra cheesy - (who doesn’t!?) - use 2 slices of cheddar cheese a mini heart-shaped cookie cutter to cut smaller hearts out of the cheese slices. And decorate your plate with them, of course. 2. Love Toasts Using a few slices of multigrain toast and your heart shaped cookie cutter, cut out at least 4 hearts. Now get creative! You can go the traditional avocado-toast route with chili flakes, or try spreading peanut butter and bananas. If you’re feeling fancy, try a layer of ricotta cheese and sprinkle with pistachio nuts and honey. 3. Peanut Butter Love Bites Slice an apple (or two!) into ~¼ inch thick slices. Use your mini heart-shaped cookie cutter to cut as many mini hearts as you can. Top them with peanut butter and serve them either open-faced, or as mini apple and peanut butter sandwiches! 4. Egg Love You Crack 2 eggs into bowl and whisk. Pour into heart-shaped skillet (we promise you will use this again). Add veggies of choice and allow to cook through on low heat. 5. Heart Smoothie Bowl Turn a standard strawberry-banana smoothie into a V-day treat. Add 1 frozen banana, 5 large strawberries, 1/2 cup almond milk, 1 teaspoon vanilla extract and a pinch of cinnamon into blender. Blend until all ingredients are evenly distributed with that nice pink color. Pour into bowl and use topping of choice to form a heart! Some topping ideas include: goji berries, coconut flakes, hemp seeds, chia seeds.

2020-09-28T17:06:26-07:00By |

Why I Don’t Count Calories

When clients see me for weight loss, one of the most common questions they tend to ask is "how many calories should I be eating each day?" My response is always the same: "You're not going to count calories." I'm often met with a confused expression, which subsequently leads to the "why?" conversation. Well, for those of you who are curious why a dietitian - whose job is often to help people reach their goal weights - doesn't count calories, read on! Let's begin by defining a calorie. A calorie is the energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. Sounds complicated, right? What you should understand here is that we use this measurement to determine the amount of energy that a given food provides. Let me give you some context here. One serving of Twizzlers (4 pieces) is 160 calories. One serving of almonds (~23 almonds) is 163 calories. It's fair to say they are comparable in calories, meaning they provide the same amount of energy. So, if a serving of Twizzlers has the same amount of calories as a serving of almonds, why don't we all have diets filled with Twizzlers, gummy bears, and sour patch kids!? The answer: NOT ALL CALORIES ARE CREATED EQUAL! Technically we all could choose the candy and even lose weight doing so, after all, a calorie is a calorie, right? But 160 calories from Twizzlers is very different than 160 calories from almonds. Let's take a closer look at where these calories come from. A serving of almonds contains 6 grams of protein, about 1 gram of sugar, lot's of healthy fats, and 3.5 grams of fiber. Not to mention it's high in vitamin E and magnesium. A serving of Twizzlers contains only 1 gram of protein, 19 grams of sugar (yikes),  and 0 grams of fiber. Oh, and let’s not forget those lovely food dyes and artificial ingredients. So, yes, while they both provide the same amount of calories, which do you think is the healthier choice? I tell my clients to evaluate their meals by asking "what can this food do for my body?" After all, we only get one body and each meal is an opportunity for us to nourish it. There's no insurance policy on irreparable damage done to our insides (well, that's not entirely true these days, but who wants to deal with that!?). While the gummy candies may look, smell, and taste appealing, they don't provide the nutrition that our bodies need to properly function. So what does all of this have to do with counting calories? Sometimes healthy foods, like nuts and seeds for instance, are high in calories and may deter a "dieter" from eating them, despite their incredible nutrient profiles. Here's the thing: it's OKAY to eat high calorie foods, even if you're watching your weight! One of the keys to successful and sustainable weight loss is eating the right combinations [...]

2020-09-28T17:06:45-07:00By |

The Truth About Food Dye

While we all love to Instagram our rainbow bagels and Snapchat our tie dye cupcakes, let’s look at what really happens when that dye enters our bodies...   You don’t have to be a dietitian to recognize that those bright red, orange and blue colors are anything but natural. While at Tovita Nutrition I always stress the importance of “eating the rainbow,” I certainly don’t mean by way of artificial food dye!   What are some common foods and drinks that have food dye? Food manufacturers know that they will catch our attention with bright colors and patterns. And they’re right! Who doesn’t love to post a photo of an ice cream cone with rainbow sprinkles!? Generally speaking, processed foods are more likely to contain food dye. For instance, certain brands of macaroni and cheese, colorful frosting, bright colored candy and gum, or neon-colored sports drinks tend to be culprits.   What exactly is in food dye, anyway? Many food dyes are synthesized from coal tar and petroleum. Yes petroleum – as in the stuff that fuels like gasoline and diesel oil are extracted from.   Food coloring comes in the form of “dyes” or lakes.” Dyes are strictly water soluble, meaning you may find them in an artificially colored beverage. Lakes are synthesized by combining dyes with salts and are more likely to be found in baked goods, gummies, or chewing gum.   Does food dye have any nutritional value? Synthetic food dye does not!   Can food dyes ever be harmful? (Any studies or particular types to be wary of?) The International Journal of Occupational Health  http://www.tandfonline.com/doi/abs/10.1179/1077352512Z.00000000034 published an analysis on the toxicology of food dyes and found some upsetting results. Red 40, Yellow 5, and Yellow 6 were found to be contaminated with benzidine, a carcinogenic compound. We know that certain cancers are caused by exposure to carcinogens.   Furthermore, red 3 was shown to cause cancer in animals. While the study did not find a link in humans, this isn’t exactly comforting news. At least four other dyes tested were strongly associated with hypersensitivity reactions.   Are there any healthy alternatives? Absolutely! Beetroot will enhance red colors, while spices like turmeric and paprika can provide a yellow or orange color. Darker blues and greens may be derived from natural anthocyanins or chlorophyllins.   What are some naturally bright foods to swap in instead?   While of course we think fruits and veggies are the prettiest out there, we understand that sometimes a candy craving just won’t budge. In that case, there are some dye-free alternatives- Yum-Earth and Matt’s Munchies are great all natural brands that will definitely satisfy that sweet tooth.Remember, this isn’t your license to go candy crazy! Dye-free candy is still candy!

2018-01-12T20:10:31-08:00By |

Traveling Healthy

The madness of holiday travel is winding down (thankfully), but for many of us, our 2018 travel schedules are just beginning. Whether you constantly fly for work, fun, or a combination of the two, chances are you’re frequenting airport restaurants and/or newstands for your on-the-go meals and snacks. While flying is certainly the most convenient means of travel for long distances, it’s not always the most convenient when it comes to eating healthy. Whether you fly once in a blue moon, or you have enough miles to send you to the moon, it’s important to be wise about the foods you choose to fuel your on-the-go self. I’m also going to be realistic here. I’d love to tell you all to remember to bring your BPA-free water bottles and your crust-cut sandwiches packed in insulated lunch boxes, but if you’re airport-bound straight from the office or you’re like me and tend to have an armful of luggage, that’s probably not the most realistic approach to traveling healthfully. So before we dive into some healthy travel tips, please make sure your seatbacks and tray tables are in their upright position and that your seatbelts are securely fastened… or something like that. Eat before the airport If you can. Obviously this depends on the time of day your flight is, but if you have an afternoon or evening flight, try not to save your meal for the airport. If you’re ravenous while you’re walking to your gate, you’re obviously going to stop at the newsstand and buy the chips.. and the candy. Probably the chicken caesar wrap too. If you’re even just a 5 on the hunger scale (that means neutral), you’ll think with your brain and not your stomach when making food choices. Your PB & J If you do have the time to pack some food before the airport, that’s best case scenario. You’ll have control of what you’re eating and you won’t have to pay triple the price for it. But be realistic about what you can bring with you. AKA, don’t make yourself a turkey sandwich if you may not be eating it for another 4 hours. When I have the time, I usually play it safe with a whole wheat PB&J and banana sandwich, because I don’t feel pressured to eat it as soon as I get on the plane. Let me tell you, airplane bathrooms are not conducive to the aftermath of 4-hour-room-temperature turkey... The bloat is real And hydration is key! At 35,000 feet up, we need to drink more than we normally do at sea level. I always buy a 1 liter water bottle and place it in my seat pocket to remind myself to drink throughout the flight. If you’re typically more of a seltzer person, this isn’t exactly the best time to be picky about your liquids (sorry). Reduce the risk of bloat by ditching the fizz, or any sugary/salty/alcoholic beverages before or after takeoff. Remember, salty [...]

2022-10-12T14:27:37-07:00By |

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