Shine from the Inside Out
The things you put into your body largely impact your health and overall lifestyle. It always helps to have experts provide information on the best efforts you can make in your day-to-day life. Jocelyn Dubin, MS, RD, has a master’s degree in nutritional science from San Jose State University and is a registered dietitian with the Commission on Dietetic Registration. Before she developed her private practice, Dubin worked to improve the nutritional health of individuals in hospitals, clinics, nonprofit organizations, schools and private homes.
In her practice at NOURISH, Dubin provides telephone, Skype and in-office consultations, visits clients’ homes to perform kitchen makeovers, takes clients grocery shopping, and teaches them how to order the healthiest items from restaurant menus. She also develops and delivers customized nutrition presentations for the public, corporations and non-profit organizations. Dubin encourages her clients to use the power of their plates to be proactive about their health. In this interview, Jocelyn provides five must-have nutritional tips to inspire Hope readers to shine brighter from the inside out!
1) When starting the day, what is your favorite autumn energy booster?
I make a smoothie for myself and my family every morning. Some of my favorite ingredients include red chard, carrots, oranges and avocado. I pair every smoothie with a vegan protein, like tofu, tempeh, seitan or walnuts. The combination of a smoothie and protein gives me the energy I need to get through very busy mornings.
2) As the weather gets cooler, we tend to drink fewer fluids, and our skin can feel dry. What is your advice for balancing hydration and keeping skin smooth from the inside out?
In my initial nutrition consultations with patients, I determine each person’s fluid intake. I find that the vast majority of my new patients are chronically dehydrated. It’s not just that many people drink too little water. It’s also that the majority of their beverages contain caffeine, alcohol or both. As a result, not only are people not drinking enough water, [but] their drink choices are diuretics, which means they ultimately lose more fluid than they gain. Hydrated skin is healthier skin. So I teach my patients to drink half their body weight in ounces of water each day. Once they reach that goal, I give each patient a personal water prescription based on their level of exercise and any health conditions they may have. I also find that many people are eating too few skin nourishing fats. I recommend more nuts, seeds, nut and seed butters, avocado and coconut to my patients to moisturize their skin from the inside out.
3) Students are back in school, and breakfast is the most important meal of the day, especially for nourishing young minds. As a mother yourself, what’s one of your favorite quick breakfast menus that promotes brain health?
Look at a walnut once it’s out of its shell. It looks like a brain, right? Well, its appearance is a clue to its nutritional benefit. Walnuts have double the amount of Omega 3 fatty acids than salmon has (ounce per ounce). They’re also easy to grab on the go. Pair one handful of walnuts with an apple or pear, and your day will be off to a very nutritious start.
4) A wide variety of nuts are in season, and they can serve as wonderful healthy snacks. However, many prepackaged trail mixes often contain artificial preservatives and high amounts of salt, sugar and/or oil. What are some creative ways we can make trail mix at home?
I call my trail mix recipe a 3-2-1. Choose three different types of raw, unsalted nuts, two kinds of dried fruit, and one kind of seed. Combine equal quantities of all ingredients in a mixing bowl. Grab a handful of 3-2-1, and you’ll spare yourself unnecessarily high amounts of salt, sugar, preservatives, artificial colors and trans fats.
5) Many women want to reduce to their bread intake, and there are different wraps available. Some women may choose to ditch that sandwich altogether and grab a salad for lunch, instead. What are some other alternatives that we may not be familiar with that will satisfy the craving, comfort and convenience of traditional breads?
As the weather gets colder, most people crave hearty meals at lunch and dinner time. I recommend steaming collard green leaves (remove the center stalks) and using them to wrap up your favorite sandwich ingredients or even leftover vegetables and proteins. Collard wraps are not only delicious, [but] they contain one-fourth of the calories of a traditional sandwich and provide rich amounts of calcium, magnesium, iron, Omega 3 and Vitamin C.