Janet Brancato is a Registered Dietitian Nutritionist with a Masters degree in Nutrition from New York Medical College, Valhalla, NY. She did her undergraduate studies and received a Bachelors of Science in Nutrition from Montclair State University, NJ.
She is experienced in the field of Nutrition for over 20 years, teaching groups, and counseling individuals on diet modifications and lifestyle changes to promote health. She is experienced with kids, teens, and adults. Her specialty is weight management but she also works with various medical challenges.
The past 15 years she has worked at a local hospital in NJ as an outpatient dietitian and community health speaker.
Janet decided to expand her scope of practice and created Nutopia, LLC a virtual private practice about 5 years ago. She can meet with clients using telehealth technology from the comfort of their home or office.
The motto for her business is “Simplified & Personalized” taking the information and breaking it down into manageable goals and giving clients a personal experience. She motivates and supports clients in between visits.
Janet is also a food blogger, you can check it out on her website www.mynutopia.com.
Follow her on social media:
Facebook – @Nutopia, LLC
Twitter/IG – @janetmsrd
Mathea Ford: [00:00:27] Hey there! It’s Mathea. Welcome back to the Nutrition Experts Podcast. The podcast featuring nutrition experts who are leading the way using food starts today right now with our next guest. It’s great to have Janet Brancato back on the show today. Janet welcome to Nutrition Experts.
Janet Brancato: [00:00:45] Hi Mathea! It’s so nice to be back here again.
Mathea Ford: [00:00:47] Yeah I’m excited. We’re going to talk. This is our news podcast so it’s episode number 27 and we’re going to talk about some things that are important at this time of year. So, it’s November and we have Thanksgiving coming and we have Christmas coming and Hanukkah and all the different kind of holidays that involve getting together with families and eating. So we’re going to go over some different topics that we felt would be good to remind you of this time of year. So, let’s get started. I thought we’d start with talking about good snacks to take with you on the go. So, you may be traveling either in the car or on a plane. Other ways buses whatever. And going somewhere to visit family or whatever. So, what are some good snacks that you could take with you that are healthy that are easy to travel? Obviously yogurts not going to last very long in your purse. So, Janet did you have any thoughts on that?
Janet Brancato: [00:01:52] Yes! I always try to bring snacks whether I’m going on a long distance trip or even a short trip, traveling on the car, in the air. I always try to plan for a snack. Something that’s going to be easy and portable like you said. Doesn’t need refrigeration and something that’s going to really fill me up and hold me. So, I always try to pair of fiber and a protein together. The fiber comes from the plant based foods. So, maybe a fruit or vegetable or some kind of whole grain, whole grain bar or crackers or something like that along with a protein, a simple easy protein could be like a nut butter or some nuts or seeds. I find that those are easy to sort of bring about on the road. They really fill me up and hold me and also give me energy because the longer the time you want to keep your energy up, mental alertness, you know stay well hydrated definitely bringing water on the go as well.
Mathea Ford: [00:02:52] Yeah I love the idea of whole fruits. You can buy I’m usually in the airport or whatever but you also can see a lot of times at gas stations or whatever they’ll have some whole fruit at the counter but obviously even easier is just to bring some with you. Bananas, oranges as long as you have a little bit of wipes to keep your hands clean. Sometimes we don’t think about this. My kids hate it when their sandwiches are soggy but if we’re traveling you can bring you know kind of the components separately. So, you bring bread or crackers like you said and then maybe some peanut butter and jelly or some other things that you want to put on those crackers, hummus. I know hummus isn’t always as portable. But also I love the idea of nuts. Like you said it got fat and they’ve got protein and that’s going to really hold you over for a longer period time specially between meals. And I just think sometimes we snack a little too much. So, I always try to make sure and do a double check and do I really want some water. Do I really just need some fluid. We tend to not drink as much while we’re traveling and I think it’s because it’s less convenient. And it’s a little bit harder to manage but just make sure that if you’re snacking and you think you’re hungry. Check “Okay, when was the last time I ate? Maybe I just need a little water.” Any other thoughts on that?
Janet Brancato: [00:04:17] I mean I look at companies now are coming up with these little nut butter packets it’s much more portable. And even the little hummus cups. Again they’re small sort of portions size even a little guacamole are made to be very portable and snack size which is great because you can take one of those. And like you said pair it with like a fruit or vegetable or a little baggie of crackers. So, those little packets are definitely helpful even a little oatmeal pack. Do that in hot water in the airport or on the plane and then you have a quick little you know nice little oatmeal there or the little trail mix you could actually make your own or you can buy a trail mix all the way together. It’s about the drive through usually a nut or a seed. Sometimes you can get a roasted bean in there. Those are really good and nice and filling.
Mathea Ford: [00:05:11] Yeah! I love dried fruit too. There they can be a little calorically dense but just a few of them gives you that sweet instead of buying a candy bar. Have a little bit of that. So, that’s a good point. Okay. So, those are some of our ideas for you to you with travel and we all know what’s coming up at the end of this month that’s the big meal that everybody either loves to get together with their family for just gets together with their family for Thanksgiving. I wanted to just talk about kind of the calories that are in the Thanksgiving dinner and how we can make a Thanksgiving dinner a little bit healthier. And I think you’ve got to start with your plate when you go through the first time I just grab a little bit because there’s always plenty of food. If there’s not plenty of food then that’s a different story. But usually there’s an abundance of food. So, I just grab a little bit of everything and I want to try. Broccoli Bacon Salad, a little bit a turkey, a little bit of gravy, a little bit of potatoes and then I get a little taste of everything. And I get a chance to sit there and talk with my family and munch and then not too many snacks beforehand. You know usually there’s maybe some snacks out our appetizers while everybody’s waiting for the food to finish but I try to manage that just that way and then go back and get a little bit more of the things that I really like. And I also try to remember that there’s always dessert – a special in Thanksgiving.
Janet Brancato: [00:06:44] Exactly! And just don’t stress out you know enjoy the holiday. I know a lot of people eat or skip meals you know to save up for the Thanksgiving meal. They’re not eating breakfast and denying lunch. What happens is that really does backfire because at some point the hunger is on it again and then it gets to lose control. So feeding regular breakfast have something for you. Well, don’t stress but stay mindful. Like you said you know stay mindful of how much you are putting on your plate. You know depending upon whether you’re the host or you’re going to the celebration you know you can have a little bit of control of what’s there. So if you are the host you could again try to make sure there’s a lot of those nice healthy colorful vegetables on hand. If you’re going to the celebration you can bring a veggie platter or you could bring a fruit ball so that you know there’s going to be some options for you to go to. So, yeah definitely you know stay mindful with your portions but enjoy yourself. I mean it only comes once a year and there might be foods that you only eat on Thanksgiving. So, again you know maybe start with a smaller helping but try a lot of different things and then eat it nice and slow. Really enjoy.
Janet Brancato: [00:08:03] I think a lot of us are so hungry and are so excited that we eat so quickly. We feel like “oh! I feel I didn’t eat anything. I know they want to go back for more so I think like slowing down and really savoring even that first plate is really kind of a good strategy as well.
Mathea Ford: [00:08:21] Yeah! And if you’re the host or hostess. Good idea is to think about the serving spoons that you use. So, if you put that big huge serving spoon in the mashed potatoes everybody’s going to grab that much and put it on their plate. But if you maybe use some smaller utensils or even just offer them they’re at the place then people can take a little bit of everything, you can let everybody know hey you know just grab a little bit of everything you want and come back and get whatever you know you liked the best and get a little more of. But you’re right there’s things we only eat at Thanksgiving that we only put that effort into eating of that time a year. Other things are, I feel that way when I go to a new place I’m always like I don’t want to go out to dinner at a place that I’ve already been if I can unless I really really want something from there. So, if you can get a dinner roll any time of the year then I would skip the dinner roll but you can’t get necessarily candied yams anytime of the year. Candied sweet potatoes or maybe your mom’s grooming casserole. So, do enjoy that at that time but it’s not required that you take a little bit of everything. You know it’s not that way. So, you can really eat just a dab. And so I think we forget that it is about gathering and about being with your family.
Janet Brancato: [00:09:45] Exactly! Yeah! Focus on the people. You know there’s some things you can do like go a little lighter on the gravy you maybe it was a little drizzle vs. weeding out a drenching something in it or leaving the skins off the turkey. Like all those things can really help too.
Mathea Ford: [00:10:02] And with your dessert you can go have these so maybe they cut the pumpkin pie piece eight to a pie. Find somebody that wants to maybe go half and half maybe you want some pecan and some pumpkin. And we used to do this when I worked at the V.A. hospital for Thanksgiving dinner we would do just half slice each of a pumpkin and a pecan so that everybody got a little taste of each but we weren’t given them two whole slices of pie. And so think about maybe cutting your desserts a little smaller so that people can get more like a taste. If we’re the host, we tend to do a lot of the work and we’re exhausted. So make sure that you’re inviting other people to help. People will offer to bring things and I just encourage you to let them.
Janet Brancato: [00:10:48] Yeah! Yes! Definitely get them involved with preparations and then even helping you you know with clean up or that type of thing. It shouldn’t be all on one person you should be able to enjoy yourself as well.
Mathea Ford: [00:11:03] Yeah. My husband got a new grill this year which is it’s an indirect heat. I don’t know if it has these wood pellets but the guy who was selling it to them looks at me and he says “well, he can cook the Thanksgiving Dinner Turkey on this grill.” And I was like “I’m all for that.” So, this year we’re going to try it out with my husband took the turkey on his grill. Anyway it’s more like a oven. It’s kind of a weird setup but I’m like I’m so excited because now I get the oven back to cook a few other things. So…
Janet Brancato: [00:11:34] Beans, ram, shallots is delicious!
Mathea Ford: [00:11:36] Yeah it’ll be a little interesting taste but Thanksgiving, Christmas this applies to any of those things we’ve kind of gone over so when you got a Christmas dinner do the same thing. Cut your desserts in half. Try to just take a little bit of everything if that’s what you want and not overdo it. There was an article that just came out that talked about nutrition and exercise and bone strength. So, I wanted to talk about that a little bit because I’ve always thought weight bearing exercise is really what helps with bone health. I mean I know you need to have the vitamins and the minerals as long you have a healthy diet but this one asks the question: Exercise or Nutrition, which one has a bigger positive impact on bone strength? And the result that they came up with is that nutrition has a greater impact on bone mass and strength than exercise. And they said even after the exercise training stopped the mice that they were looking at this in mice. The mice retained bone strength gains as long as they ate a mineral supplement diet. So, this was from University of Michigan and it was dated October 17th. So, you have any thoughts on that Janet?
Janet Brancato: [00:12:53] This was something new. I mean I knew these minerals are so important for bone health but you know I didn’t realize that the nutrition kind of outweighed the exercise is actually something that I thought was very interesting. It wasn’t just the calcium but it was the phosphorous too so it’s really all those minerals sort of working together that seems to be you know like you said even more so than…. The exercise is important too but this sort of is more of a longer term solution and works even without the exercise. Yeah this was great to know that you know having that diet with all those minerals is so beneficial to own mass, bone density and strength. That was something new for me but I think that’s very good to know.
Mathea Ford: [00:13:41] Well, I think we’ve known for a while that bone mass kind of gets to its peak when we’re young, 20s or whatever. This just reminds me that it’s super important to make sure that our kids are getting a variety of food that you don’t have a lot of control over or when they go out on their own not necessarily college but that’s the peak bone time and we need to make sure that they’re either getting foods with lots of calcium and phosphorus in them. You know that obviously begins early but making sure that our young teens and early 20s we’re encouraging them to make sure they get that healthy diet. And I know we do some but we always kind of I mean I always kind of thought “well, they have to get their exercise soon. And I think exercise is definitely important but it’s one of those things where it’s like “wow if I make sure that they have a good basis in their diet, they’re getting all these vitamins and minerals that’s can also make sure that that happens.”.
Janet Brancato: [00:14:44] Yeah. Well you know when they’re young they’re at their highest calcium needs. And I know a lot of kids kind of stopped drinking milk at a certain age. They don’t like it. So, it’s always that challenge of getting in the calcium. Some of them don’t eat green vegetables that are also its source of calcium like the Kale you know or broccoli you know but we want to try to see where we can maybe entice them by you know me making a smoothie or doing something with a yogurt Parfait or just finding ways to get those calcium and phosphorus rich foods into their diet young like you said they’re in a bone building phase though it is sort of a key component of their eating. We want to try and make sure that we’re being tuned into that.
Mathea Ford: [00:15:27] Yeah I think they tend to move towards the phosphorus dense beverages like sodas or diet sodas which then can deplete that calcium because our body has a very extensive mechanism to manage the calcium, phosphorus levels in our blood.
Janet Brancato: [00:15:44] Throws off that balance.
Mathea Ford: [00:15:46] Yeah. So, I just wanted to kind of talk about that little because I think it’s new information and obviously it’s an animal study and it doesn’t translate automatically to humans. But as we learn more, I think it’s important to just start thinking in that direction. It just reinforces what we already knew that nutrition is important especially at that stage in life. And like you said plant based diet can get plenty of calcium. You don’t have to necessarily be eating or drinking those beverages so… I saw this other article that was posted and I’m trying to see the date on it. It said it was from March early this year. Broiling, barbecuing, grilling a roasting to prepare beef and chicken increase the risk for Type 2 diabetes. And this was information from the Nurses Health Studies and the Health Professionals Follow Up Studies which was 289 men and women. So, it’s a big study. And I’m sure they looked at food frequency questionnaires then correlated they said fish was not related to this but the chicken and the beef. So, I just want… It says it who frequently ate meats and chicken cooked at high temperatures were one and a half times more likely to develop Type 2 diabetes compared to those who ate the least. There was also increased risk of weight gain in developing obesity in the frequent users of high temperature cooking methods which may have contributed to the development of diabetes. I think we’re discovering more and more that obesity is almost a precursor to especially type 2 diabetes. So, did you have any any thoughts on that Janet?
Janet Brancato: [00:18:11] Yeah! I Mean I saw that it said too that it had a lot to do with if it was well done or the charred well. The more charred, the more of an increase risk vs. if it was lightly browned so that seemed to be a little bit of a difference there. And there seemed to be a connection between those chemicals coming from the heat contributing to an increase in inflammation which we know is sort of a root cause of a lot of chronic conditions. So, it’s a little bit better to use a slower cooker method so cooker, baking, steaming, stewing or even a stir fry. It’s not really on the high heat for long. We don’t want to encourage people to under cooked chicken for sure. But you know you want to cook that chicken fully but… So, some other options, my thoughts were you can do to grill marks ahead of time if you’re concerned about this you do on the grill quickly just to put in the grill marks and then bake the chicken you can again just bake it. You have the option to do some blackened type of things which is more of a spice not necessarily a charring. As we learn more there’s a lot of conflicting information too. You know obviously but I think there’s that link between the obesity and the diabetes that while they found these people were more likely to eat you know red meat and chicken that were cooked on a grill. They also said that they tended to have more issues with the obesity which I believe may be of good factor in there too that they obviously said is a factor but they didn’t necessarily measure how much. So…
Janet Brancato: [00:19:59] Right! And it could be a portion control thing too. Maybe just eating less of that you know animal source as well. I mean you know they’re recommending just not keeping it on the high heat that long. Like you said you want it to be cooked through but maybe just initially putting it on there and then finishing it off in a slower cooker method putting it in oven in or in your crackpot or something like that you could finish it off and then maybe most of the meal are more plant based. So, kind of balance things out a bit more.
Mathea Ford: [00:20:29] Yeah! I think we are finding very clearly that plant based diet whether they’re purely vegetarian or just emphasized the plants on the plate vs. the meat is leading to better outcomes is making people healthier. Obviously lower a little bit lower fat but also just not processed. So, they said in this that to lower diabetes risk it’s important reduce red and processed meat consumption which like you said can be replaced by chicken, fish, plant protein foods. I would say that if you’re concerned about diabetes you definitely need to manage how much of this especially red meat and processed meats that you’re eating. You know they also again I’ll go back. They said the weight was also a factor. So, as long as you’re getting exercise and doing those things that we know altogether combined make you healthier then that’s going to lead to a decreased risk as well.
Janet Brancato: [00:21:31] And that those player base foods are also anti-inflammatory so they can really help sort of counter that inflammation as well.
Mathea Ford: [00:21:40] So, inflammation your body you want to talk about for the listeners maybe they don’t know what that is. Would you kind of talk through them a little bit?
Janet Brancato: [00:21:47] You know something that’s more of inflammation is when your body gets some sort of trauma to it like you got a cut or a bruise. Obviously, there’s a short term inflammation going on the body so your body sort of heals and repairs it. This is talking a little bit more of a chronic inflammation where there’s sort of an underlying invader sort of you know in the body that your body is sort of like fighting against and it’s causing you know other reactions in the body that might be causing you know blood sugar to rise or you know other sort of chronic conditions sort of as a way of a defense mechanism or is this inflammation of that kind of makes sense. But it’s sort of something that’s a little bit more chronic versus a short term response. It can like you said diet is a part of it. Also weight gain or obesity could be part of it too. You know causing certain chemicals to get released in the body and can cause other ripple effects in the body. Maybe a little more insulin resistance could go on or you know things like that might happen a little more long term obviously not in the short term but it could be more of a root cause of things.
Mathea Ford: [00:22:56] So, if you think about when you have like a cut in that area it gets a little bit swollen and it gets red, it gets kind of puffy your body has a reaction where it goes in there and starts to clear out those cells.
Janet Brancato: [00:23:09] Yeah! your immune response.
Mathea Ford: [00:23:10] Right! So, imagine that happening kind of chronically in your body and so your body is constantly kind of at that irritated state and that’s not healthy for us. So, the things we can do to lower that inflammation are important. And you’re right those eating more plant based foods are definitely lower inflammation. So, we’re getting close to the beginning of the year. And while we don’t want to think about a diet and I don’t like the word diet. Well, I like the word diet as far as a diet is the food that I eat every day. It’s not necessarily a change that I make for a couple of days to lose weight. So, if you think about healthier overall diet a report I saw said that the Mediterranean and the DASH diets are kind of the top ways of eating. I see it summarized a lot as W-O-E way of eating. So, the Mediterranean and the DASH diet are the best overall diets for 2018 at least that they were measuring. And I wanted to talk about. So what is the DASH diet and what is the Mediterranean diet? So the DASH diet is an abbreviation for Dietary Approaches to Stopping Hypertension but basically it’s more plant based. It has lots of fruits and vegetables, a little bit lower sodium, lower protein but it was a study that showed that when people ate that way, that their blood pressure was naturally lowered and I do a lot of counseling with people, educating people with kidney disease especially Stage 3, Stage 4 but when people who have stage 1 or stage 2 kidney disease, if their doctor actually told them. I always encourage them to follow a DASH diet because it is it does help lower their blood pressure and it kind of puts them on a little bit more plant based diet. So, Janet do you want to talk about what the Mediterranean diet is?
Janet Brancato: [00:25:13] You know pretty much stems from that area of the world. The Mediterranean countries which of course has those influences and definitely there’s the plant based you know a lot of plant based foods as well as fish. So, fish a big food on the Mediterranean diet you know. So, in those Mediterranean countries they eat a lot of fish and olive oil is their main source of fat which we know is a very healthy type of fat. The mono unsaturated fats it also has those healthy omegas, a lot of the antioxidants. So, it’s really been known. Lots of research with olive oil being not only heart healthy but good for the brain and the joints. So, it’s overall very healthy type of fat. They also eat beans and nuts and seeds. So those are also a big part of the diet as well. Definitely you know those plant based foods are a bigger amount on the plate. Obviously, you know there’s some grains too in those countries they eat them in smaller portions. You know they’ll have maybe some bread or the pasta or maybe a couscous or some type of Mediterranean grain but it’s also balanced with fish and the plant based foods, the vegetables or fruit and that olive oil on top. So, this diet for really centuries has been shown to increase longevity and decrease chronic conditions. It’s a heart healthy. So, a lot of these countries have been studied and they have low incidences of heart disease in this Mediterranean region of the world.
Mathea Ford: [00:26:55] I think sometimes we think fat is bad or we’ve taught people, recent cardiac guidelines that fat was bad. And I know that the American Heart Association changed their recommendation to not necessarily say a specific amount but more just like you said the healthier fats so the mono and polyunsaturated, the olive oil. And I just want encourage people that fat is not necessarily bad in our diet. It actually helps us to feel full and is able to eat a little less even though the calories might be the same but there it’s healthy for our hearts and our brains. The reason they stated that they liked the DASH and the Mediterranean diets the bests was because they felt like they were more sustainable. So, I know in the past we talked about intermittent fasting and the Keto diet and they just felt like those were more short term diets and really it’s easier just the sustainability of like a DASH diet or a Mediterranean diet is higher because it doesn’t necessarily you know restrict an entire category of food. It’s just more about portion and about the amounts and the types of food that you eat the majority of. But again there it is plant based and both of those are really heavily based in fruits, vegetables, grains, beans type diet that work over a longer period of time.
Janet Brancato: [00:28:25] Exactly! And they’re you know they’re well-balanced. You know they fill you up, they satiate and their food quality you know the quality of foods. High nutritional quality and they’ve been effective. They’ve shown to be very helpful in the long term. So, like you said it’s a long term solution not really a short term solution.
Mathea Ford: [00:28:45] I think we forget sometimes when we lose the same. Losing, regain the same ten pounds that we really don’t get any further ahead vs. even if we weighed the same if we were eating a healthier diet that’s not as like we talked about inflammatory for our bodies and helps us to all of those healthful benefits we’re better off than if we can go back and forth on some different fad type of diets. So, yes! Food quality is super important. And kind of to end the podcast, I wanted to go over this talking about some different things, foods, ingredients that we like to use in this time of year because it’s the fall and we like “If you’re like me like your sweaters” and you’re kind of that fall feeling. Oh! When I flew somewhere last week and I flew through Denver and they had snow and I was like “oh I’m so excited to see snow. Even I really didn’t want to go out and be in it because it was cold. So, some different ingredients we use a little more this year. Cranberry. So, any ideas for using more Cranberry in our diet?
Janet Brancato: [00:29:59] Yes. I love cranberry. And it’s really so personal adds a little bit of sweetness but it’s got those antioxidants in it and fiber. So, I usually top it on my salad. I put a full cranberries on top on top and it really adds a nice flavor. You could put it in your oatmeal or your yoghurt or you could bake with them. A lot of great… They’re very versatile.
Mathea Ford: [00:30:21] Yeah! We are talking about Thanksgiving a little bit before and I know cranberries, jelly or whatever is one of the things we do but we could put cranberries like you said on a salad. I love them on steel-cut oats. They’re delicious and it does give that little bit a sweet without being sugary. So, what about garlic? I know a lot of people that love garlic. So, how do we use garlic a little more?
Janet Brancato: [00:30:44] Ohh garlic! I use garlic on everything. I’m Italian. I love garlic. It’s very versatile and it will really add a lot of flavor. And it has a great health component and its been shown to lower cholesterol, lower risk of cancers so you could really chop it up. You know you can either buy the already diced if you really don’t have time to do a lot chopping and throw it into vegetables or if you’re doing a stir fry, if you’re making a sauce. You know you could just grate a little bit over dishes. Keeping it on hand to add flavor if you’re cutting back on salt or sodium you know adding herbs and spices and garlic is a great way of adding flavor and nutrition.
Mathea Ford: [00:31:29] Yeah! And you dont have to add a ton but definitely if you’re cooking like if you’re doing a dish where you have a little bit of onion that you’re sauteeing you could throw some garlic in there and sautee it at the same time and it makes it really that flavor come out.
Janet Brancato: [00:31:44] Soups. It chops these and you can add it to soups.
Mathea Ford: [00:31:47] So, cinnamon. Cinnamon may help lower blood glucose level in people with type 2 diabetes. But we love adding cinnamon this time of year. So adding it to coffee, adding it to on top of all desserts or hot or iced tea. What other ideas?
Janet Brancato: [00:32:06] I love to just springkle it on my apple. It’s a great combination if you slice up an apple and you just sprinkle a little bit of cinnamon on top. It’s a great flavor. I also like to put it on my yogurt, my plain Greek yogurt. A lot of people say well it doesn’t have a lot of flavor, it’s tangy. If you add that cinnamon it actually adds a little sweet flavor to it. Oh I like to do that as well.
Mathea Ford: [00:32:29] A couple of my favorites that I love to use I’m probably going say this wrong. So apologize ahead of time. Turmeric. I call it tumeric but turmeric and then ginger. I love both of those. I love adding them to it. It’s got that warm flavor. I’ve loved Ginger since I was pregnant because I used to eat I used to buy pickled ginger in the Asian markets and I would buy a pickled ginger and I had a lot of stomach upset with my daughter and so I would chew on it but I just loved ginger grated and things or a little bit of spice and the turmeric is that warm, it gives warm flavor to me. So…
Janet Brancato: [00:33:15] You know those are great and turmeric adds nice color too. You can put it on your vegetables and then you roast them like a cauliflower. I like to add ginger, turmeric to a stir fry, to your salad dressing. Ginger adds a nice little flavor.
Mathea Ford: [00:33:31] Yeah! A little garlic, a little ginger in that salad dressing. And Asian dishes for those. You know I just remembered I was thinking about this when I was little we used to put a little bit of cinnamon on rice when we would have a little bit of milk and rice for breakfast. And I love a little bit of cinnamon on rice just like you said kind of gives you that warm feeling.
Janet Brancato: [00:33:54] Right! And you can put a little in Chile. Seen that in recipes too.
Mathea Ford: [00:33:57] Well I think Janet, that’s about it for this week. So, thank you so much for being on the podcast today. It was a pleasure to have you on the show. I know our listeners love listening to us just chat about the news that’s going on in nutrition. So…
Janet Brancato: [00:34:12] It was great. I really enjoyed it.
Mathea Ford: [00:34:15] Well guys, this has been another great episode of the Nutrition Experts Podcast. Janet, if listeners want to connect with you what’s the best way to do that?
Janet Brancato: [00:34:23] You can find me on my web site mynutopia.com. I have a virtual web site. Virtual practice working with pediatrics and adults and I also have a food blog as well so I’d love to connect with you.
Mathea Ford: [00:34:35] Okay, so this is the podcast that’s all about learning more so you can do more with nutrition in your life. Have a great week and talk to you next week.