Healthy Nutrition - Laura Burak, R.D., shares her expertise
Laura Burak Nutrition
Hi, my name is Laura Burak and I am a registered dietitian, a foodie, a wannabe chef, a yogi and a mama in the Long Island suburbs outside NYC. I have been passionate about delicious, fresh food from an early age and began cooking healthier meals for my family when I was a teenager.
The Worst Beer to Drink This Summer, According to an Expert
May 14, 2021
There's one option you're going to want to leave in the cooler...
Summer is quickly approaching, and this year, there's a lot to be excited about. As more people are being vaccinated and we continue to put the woes of summer 2020 behind us, there will be plenty of opportunities to (safely) enjoy a few beers with family and friends. If you're someone who is trying to stay on track with a weight-loss goal this summer, or you just want to make healthier drink choices, it can be a challenge to choose the right beer.
Why Beans Are the Best Vegan Cream Substitute in Homemade Souops
May 8, 2021
Creamy soups are the classic comfort food — there's just something soothing about the smooth, velvety texture that's so easy to slurp from a spoon.
While creamy soups serve up satisfaction as far as flavor, they don't offer a lot in the nutritional department. That's because they owe their characteristic consistency to heavy cream, which is crammed with calories and saturated fat.
Fortunately, there's a simple way to modify your homemade soups that'll supply health benefits without losing any of the signature creaminess.
Believe it or not, white beans make a surprisingly scrumptious swap for heavy cream. When pureed with broth, white beans like the cannellini kind claim a comparably creamy consistency to heavy cream but pack way more protein and fiber with fewer calories and less fat.
10 Ways Your Body Changes When You're Drinking Enough Water
April 29, 2021
Sip more, feel better. Learn why drinking enough water is oh-so important, plus how to get to your daily goal.
While it may take weeks or months to notice a substantial difference from certain wellness changes — say, lifting weights and gaining muscle, or eating more healthy fats and scoring softer skin — drinking water can make an impact in a matter of minutes.
"You may feel a difference within minutes of drinking water," explains Mary Stewart, R.D., L.D., the founder of Cultivate Nutrition in Dallas. "In fact, one study found that participants experienced an increase in caloric burn 24 minutes after drinking water."
But that's not the only way your body will benefit from being well hydrated. Read on for some unexpected wins you'll score by way of drinking enough water each day, then soak up some pro tips to make it easier to drink more.
If you notice you're thirsty, chances are you've been dehydrated for quite some time already.
One popular candy bar slogan says, "Hungry? Why Wait?" The same holds true for thirst.
"If you're feeling thirsty, you are already behind on your hydration," explains Dr. Irvin Sulapas, M.D., a primary care sports medicine physician at Baylor College of Medicine in Houston.
H2O is an oh-so important part of our overall well being, adds Mary Stewart, R.D., L.D., the founder of Cultivate Nutrition in Dallas. "Approximately 60 percent of your body weight is made of water, which is distributed throughout your body with two-thirds of the water within your cells and one-third circulating outside of your cells.
"Water is essential for every function in your body. When this fluid circulating throughout your cells, organs, tissues and blood is limited, it doesn't allow your body to function optimally," she says.
15 Simple Tips To Follow To Lose weight, According to Dietitians
April 20, 2021
Losing weight is rarely easy—you need to find the mix of eating and lifestyle habits that are best for you. That said, there are some universal tips to follow… and many of them aren't the ones you think you should be following.
"We've been so programmed to think that improved health is dependent on restricting calories, cutting out food groups, and eating less palatable meals—like grilled chicken salad for lunch and dinner every day," says Laura Burak, MS, RD, author of Slim Down with Smoothies. "Or that we need to buy a diet program made up of pouches of powder, processed snacks, and frozen meals."
For starters, those unappetizing and costly efforts can't be sustained. "Ideally, something that's done today for weight loss should be doable for the long term," says certified health and wellness coach Alisa Bloom, MPH, RDN, CHWC, ACLM.
Is there a healthy sugar? Sugar is one of the most controversial food topics out there. Listen to find out as we dissect the differences!
Sugar is basically a carbohydrate. There are so many types, it’s hard to figure out what is what and if some are better than others. Good thing we are chatting with a licensed dietitian to tell us the facts!
Laura Burak is a seasoned OG registered dietitian for more than 17 years, a true foodie, a wannabe chef, a yogi and a mama in the Long Island suburbs outside NYC.
GetNaked Nutrition is all about stripping down to the simplicity of food and nutrition and finding joy and pleasure from it. She hopes to inspire you to become the healthiest badass version of yourself at any age!
There may be no food more comforting and delicious than pizza. Meat, veggies, cheeses, all loaded on top of buttery bread and baked to perfection. It doesn't get much better than that.
Unfortunately, even though it's a beloved favorite, pizza also may cause some health problems or discomfort for people with certain dietary restrictions or complications.
So who should give up pizza?
Well, no one, exactly. We aren't here to tell you that you need to give up one of the most satisfying foods out there—especially because it's important that you eat the foods you love! (And try adding any of The 7 Healthiest Foods to Eat Right Now to your list of favorites.)
"Including your favorite foods in your diet is a crucial part of health because food should also be bringing you happiness and satisfaction," says Laura Burak, MS, RD, author of Slimdown with Smoothies and founder of Laura Burak Nutrition.
The #1 Worst Drink Order at Dunkin', According to an RD
April 8, 2021
Dunkin' is famously known for being a one-stop shop for a quick and easy drive-thru breakfast. Although they offer plenty of options for your favorite coffee drinks, there are a few menu items that are extremely high in sugar, calories, and fat that may be worth skipping.
Research has shown that when it comes to extra-sugary coffee drinks, there is a greater risk of weight gain or obesity if consumed on a regular basis. It has also been proven that drinks with a plethora of added sugar have the potential to contribute to sleep deprivation, and even cardiovascular disease.
When it comes to Dunkin', we were curious about the drinks that may never be worth the added calories. So, we got expert input on what they consider to be the worst drink on the menu, as well as their suggested drink replacement. (If you're looking to really step up your healthy eating game, be sure to stock up on The 7 Healthiest Foods to Eat Right Now!)
Don't Give Up on Your Goals: Experts Share How to Stay on Track
February 16, 2021
The second month of the year is well underway, and you might be feeling really accomplished or disappointed with the strides you have been or haven’t been making towards achieving your goals.
So many of us make the mistake of setting high stakes at the beginning of January, eventually losing motivation and commitment as quickly as two weeks into the new year. There are a few questions you may want to ask yourself. Nyeesha D. Williams, Mental Health Advocate, Business Consultant, and Owner of Serenity and Oasis encourages you to get real with yourself. “Where does your passion reside? If we are insecure, living as martyrs, or even not understanding the power of our voice, it inhibits us to demand what you deserve.”
What Happens to Your Body When You Eat Soup Every Day
February 16, 2021
There may be nothing more satisfying in this world than a hot bowl of soup. Especially on a frigid winter day, there really is no better way to warm up. Whether it's a thick and creamy bisque or a broth-based chicken noodle, soup can always provide some cozy comfort for the winter blues. But what happens if this becomes your meal of choice quite often and you end up choosing to eat soup every day?
So, for all the soup-lovers out there, we wanted to find out just how healthy, or unhealthy, this warming food can be. We talked with a few dietitians in order to get clear on what happens when you consume soup on a regular basis and find yourself choosing to eat soup every day. And if you're really looking to step up your healthy cooking game, here are 100 Easiest Recipes You Can Make.
We all know sugar isn't exactly the key to good health, but it can be tough to avoid the sweet stuff altogether. And hey, foods like ice cream and cake can have a place in a healthy diet. The key is to keep from going overboard. But if you're not tracking every gram, how can you know?
Here, we'll break down five telltale signs you're eating too much added sugar.
1. You’re Gaining Weight (Especially Around Your Middle)
Too many calories from any food can translate to weight gain, but foods loaded with added sugars are particularly easy to overdo thanks to their high palatability (in other words, they're tasty).
How exactly does eating all the treats lead to weight gain?
Salad Can Help You Lose Weight - Unless You're Making These 8 Mistakes
January 25, 2021
Hate to break it to you, but eating a salad does not automatically equate to having a healthy meal. While some salad choices can be super nutritious and support your weight-loss endeavors, others can sabotage the number on the scale (and your other health-related goals), dietitian Laura Burak, RD, CDN, tells LIVESTRONG.com.
Here, Burak discusses eight mistakes you're making with salads that might be derailing your good intentions and impairing your weight-loss efforts.
Mistake 1: You Don’t Add a Protein
When your aim is to shed pounds, you might think you need to skimp on your salad ingredients to reduce calories, but deleting a macronutrient like protein from the equation is a big mistake.
"People who eat a Mediterranean-style diet—think Spain, Italy, Greece, Turkey and Morocco—tend to eat more plant-based foods, lots of healthy fats from olive oil and nuts, plenty of seafood, little red meat, modest amounts of dairy and a bit of wine with meals," explains Julie Upton, M.S., RD, co-founder of the nutrition news company Appetite for Health in San Francisco.
Top 6 Healthy Trader Joe's Products of 2020, According to Dietitians
December 22, 2020
Add these new Trader Joe's foods to your next shopping list to eat like a registered dietitian without breaking the bank or sacrificing flavor.
Thanks to Trader Joe’s careful curation, the chain only has an assortment of around 2,000 products at a time. That’s compared to a staggering 28,112 products at the average American supermarket, per the Food Industry Association. A trip to Trader Joe’s is like hitting the “easy button” on grocery shopping.
Rather than being crippled by choosing between 50 different jams at a regular grocery store, Trader Joe’s might offer 12—with a few of those rotating in and out seasonally, or new items introduced to mix things up. So it’s no wonder that there are almost 20 staple foods that nutritionists always buy at Trader Joe’s.
Health and fitness gift ideas for anyone obsessed with working out
December 17, 2020
At one point or another, most of us have resolved around January 1 to exercise more, eat better or focus on our health somehow. Though it’s a tricky resolution to start — and even more challenging to keep up — some preparation and the right tools can help set you up for a year of healthy exercise.
Whether you’re looking to start exercising or to take your routine to the next level, you need the right at-home workout gear to motivate you to move frequently and consistently. If you need some extra motivation to head to the gym, treat yourself to some new sweatproof Bluetooth headphones like the AirPods Pro. And if you’re trying to improve your diet? Kitchen gadgets like a Vitamix blender make meal prep quicker and easier, and the results yummier.
The 6 Best Instant Pots for Your Budget and Cooking Needs
November 8, 2020
Here's one thing that can make cooking at home much more pleasurable: the Instant Pot. The multicooker — which functions as an electric pressure cooker, rice cooker, yogurt maker, saute pan, steamer, slow cooker and beyond — is one of the best tools to get hot meals on the table in record time.
"An Instant Pot has many functions, but I mainly use it for the pressure cooking function and [the] one-pot quick meal," says Laura Burak, RD and owner of Laura Burak Nutrition in Roslyn, New York. "It can also act as a slow cooker, but the big difference is that with an Instant Pot, you can cook some of the same slow-cooked dishes quickly rather than waiting all day."
The 9 Best Food Processors for Every Budget, Kitchen Size and Cooking Task
November 4, 2020
A food processor is like a third arm in the kitchen: It can significantly cut down the time it takes to slice, dice and chop foods - making it easier to include healthy ingredients and whip up time-intensive recipes.
Research shows that most home cooks could benefit from a time-saving gadget. According to a November 2019 survey from the online cooking school Rouxbe, lack of time is the number one barrier Americans cite when asked, "What's keeping you from cooking at home more often?"
What Is the Mediterranean Diet? Dietitians Explain How to Follow This Healthy Eating Plan
October 22, 2020
Considered to be the "best diet" by several magazines and nutrition researchers, the Mediterranean diet is a well-balanced eating plan that many dietitians recommend to clients. What is the Mediterranean diet? And how do you follow it? (Spoiler: It's one of the easiest diets to stick to - ever!)
There Are Few Snacks More Satisfying Than a Crunchy Bowl Of Popcorn, But Is It Healthy? Nutritionists Weigh In
September 28, 2020
The average American eats 45 quarts (that’s 180 cups) of popcorn every year, according to The Popcorn Board. It’s clear we have a collective love affair with this delicious, crunchy snack—but is it actually healthy?
How to Make 6 High-Protein Frittatas Using All the Canned Foods You Have Stocked
August 26, 2020
There's no limit to what ingredients you can toss into the fan-favorite frittata.
You can add just about anything into this versatile version of eggs — including all the canned goods you've stockpiled in your pantry over the last few months — and you can guarantee it'll taste like a gourmet meal.
Ready to fry up your fluffiest frittata? These six simple, dietitian-approved frittata recipes all pack 10 grams of protein or more and use up those canned foods you already have on hand.
Here's What Happens to Your Body When You Don't Eat Breakfast
August 6, 2020
From your kindergarten teacher telling you it was the most important meal of the day to that fitness influencer touting the benefits of putting off morning eating, there is a lot of mixed information out there around the role that breakfast plays in a healthy lifestyle. So is it actually bad for your body when you skip breakfast?
Before we put away the cereal for good (because who could even imagine a life with no cereal or omelets again), we went straight to the source, talking to experts in nutrition about the benefits and drawbacks of skipping breakfast. And, what we found might change your morning routines in the name of health.
Here's What Happens to Your Body If You Eat Peanut Butter Every Day
July 27, 2020
We know it is true that peanut butter can be part of a healthy diet, but is there such a thing as too much?
There are many potential health benefits to incorporating peanut butter into your meals, but does that mean you should eat peanut butter every day?
Before we started second-guessing this childhood staple (and all-time favorite), we went straight to the source, talking to experts in nutrition about the nuts and bolts of peanut butter. What we found might have you looking at your daily PB&Js a little differently.
8 High-Protein Breakfast Ideas to Kick the Day Off Right
July 25, 2020
Breakfast really sets the tone for the day, and ensuring we get protein first thing in the morning can be a big part of that. Why? Let us count the ways: For one, says Laura Burak, MS, RD, CDN, protein helps keep us satiated. “When breakfast is mostly made up of carbs (which are digested quickly), it can set you up for hunger swings for the rest of the day,” she says. *
“Including protein in your breakfast is like revving up your engine for the entire day,” she says. Keep reading for eight delicious, high-protein breakfast recipes, including some vegan and vegetarian options.*
There's something cozy and familiar about an old-fashioned diner. It could be the early morning waffles and endless coffee refills. Or it could be the late-night ventures for loaded nachos and chocolate milkshakes. Whatever it is that comes to your mind when you think of diner food, it's probably delicious. And it's also most likely loaded with oils, butter, grease, and a whole lot of sugar.
Upgrade Your Weekend Barbecue With These 6 Sauces and Toppings Dietitians Rave About
June 30, 2020
With grilling season in full gear, you're probably looking forward to slurping up the lip-smacking barbecue sauces as much as the grilled grub itself.
Yup, the right condiment can complement — and elevate — the flavor factor for any dish.
Here's the problem: Most condiments come crammed with different types of preservatives and multiple sources of added sugars. But better-for-you barbecue alternatives are available if you're a savvy, in-the-know shopper.
Quench Your Thirst the Right Way With These 4 Cold Drinks
June 21, 2020
Yes, you can chill out without loading up on a crazy-high amount of calories. The average American adult takes in nearly 150 calories per day from sugar-sweetened beverages alone, reports the CDC.
And according to USDA data, we drink 18 percent of our total daily calories. While sports drinks and sodas are the main calorie-laden culprits, even "healthy" drinks like juices and smoothies can add up.
6 Health Benefits of Coffee That'll Justify Your Java Obsession (and How to Brew the Best Cup)
June 18, 2020
There's a reason coffee makes an appearance on most people's morning ritual. Besides its divine flavor, coffee contains caffeine — the bitter substance that stimulates your central nervous system, making you feel more awake, according to the U.S. National Library of Medicine.
Skip empty carbs
What do rest stops, conferences, and hotel continental breakfasts have in common? They’re filled with sources of empty carbs like donuts and pastries, which essentially get turned into glucose and then body fat if you don’t burn them off. While this may not be a major concern when you’re hitting the gym regularly at home, when you’re on the road, odds are good that you won’t get around to incinerating all those carbs.
5 Gooey Grilled Cheese Recipes With Over 18 Grams of Protein
April 22, 2020
Nothing spells comfort like a classic grilled cheese sandwich. While the thought of ooey-gooey American cheese and buttery bread may make you all warm and fuzzy inside, the truth is these ingredients don't provide much nutritional value.
Cereal Can Be a Healthy Breakfast — as Long as You Choose the Right Box
March 24, 2020
Shopping for cereal can be confusing because of the many different options available. A healthy cereal should provide you with a bowl full of good nutrition.
The bad news: "Most cereals are really just sugar-packed junk food," according to dietitian Laura Burak, RD, CDN. But if you shop smart and informed, you can still find better options for you and your family.
Fad diets. Superfoods. Cleanses. There is so much nutrition information out there that it can be hard to determine what is real and what is not. We believe in science-based nutrition and create healthy snacking options with that evidence in mind. As such, we fully support the work of Registered Dietitians who advocate for non-diet solutions to being healthy. In honor of National Nutrition Month, we reached out to our Nutrition Collaborative to get their take on nutrition.
What Can You Eat on the Volumetrics Diet — and Can It Help You Lose Weight?
January 28, 2020
Even if you've never heard of the volumetrics diet, you might already be familiar with the philosophy behind it. Popularized by nutrition science professor and researcher Barbara Rolls, PhD, the diet is based on a pretty straightforward idea: Eat a large volume of low-calorie foods that will help fill you up without weighing you down.
Struggling to Poop? Here Are 5 Foods That Can Cause Constipation (and 6 That Keep Things Moving)
January 21, 2020
It's the backed-up feeling we know all too well — we're desperate to relieve ourselves but nothing seems to help. While some turn to supplements to speed things along, the real culprit to take a long, hard look at (perhaps while you're on the toilet) is our meal plan.
6 Unexpected Benefits of Chewing Gum — and 3 Bubble-Bursting Drawbacks
December 21, 2019
Bonkers for bubble gum? In 2019, close to 165 million Americans popped a stick of gum, based on data from the U.S. Census and Simmons National Consumer Survey. While you may categorize gum as candy (read: bad for you), it actually has some sweet benefits for your teeth — and your overall health.
6 of the Most Interesting Things We Learned About Weight This Year
December 12, 2019
Here's a frustrating fact: More of us are trying to lose weight than ever before, but the average American BMI and weight is still increasing, according to a November 2019 study published in JAMA Network Open that tracked more than 48,000 adults for 15 years.
What do dietitians, doctors, trainers, and dermatologists want for Christmas? These wellness-related gifts that make healthy-living easier, tastier, and more fun. Read on for some wishlist inspo, then ask for these presents that keep giving all year long.
The Best and Worst Menu Items at Yard House
November 13, 2019
When you're looking for a fun mix of global foods, casual vibes, and a large selection of beers, Yard House is definitely the place to go. On the menu, you'll find different types of American comfort food, from cheese curds and spinach dip to hot chicken and jambalaya, and there are even some international favorites such as Mexican enchiladas, Filipino lumpia, and Korean BBQ. Because the menu is so diverse, we consulted Laura Burak MS, RD, CDN, to help us pick out the plates that are best for you, as well as the ones to steer clear of.
Anyone who has ever visited Southern California has driven by at least a handful of El Pollo Loco locations. The Cali-Mex chain is known as the west coast's local answer to Taco Bell and is beloved by both native Californians and tourists alike. Mexican food notoriously hits both ends of the healthiness spectrum, so we recruited Laura Burak MS, RD, CDN, to help us decide which dishes on the El Pollo Loco menu are better for you than others.
6 Portion control mistakes that can sabotage your weight loss goals
November 8, 2019
Portion control may sound like the weight-loss tip you've been hearing about since, well, forever, but there's a good reason why: It works. Over the past 20 years, portion sizes have increased more than twofold in America, per the National Institutes of Health. And so have obesity rates.
Is Sushi Healthy? We asked 2 Registered Dietitians to Find Out
July 3, 2019
Hitting the town after work with friends to order sushi rolls and cocktails at happy hour price is a pastime for many. However, there is a lot of debate about whether sushi is a health-forward meal or not.
Confessions of an RD: I am not even close to a perfect eater
April 19, 2019 | Laura Burak
When you’re a nutritionist and people in your community know it, this happens all of the time: I’m out living my life and someone comes up to me and announces that I would be horrified to see what they’re eating.
Why a gluten free diet is worse than no diet at all
August 22, 2019
Gluten is often the first to go once people decide to embark on a weight-loss diet. However, cutting foods with gluten (which is a protein found in wheat, barley, and rye), such as whole-grain bread and bran-based breakfast cereals, can actually undermine your efforts to lose weight—and it may even cause heart disease!
What's the difference between Greek yogurt and regular yogurt?
February 12, 2019
By now, you probably know there’s a big difference between Greek yoghurt and regular yoghurt, both in the taste and the texture of each. When it comes to the Greek yoghurt vs. regular yoghurt question, though, here’s what you should keep in mind...
Weight loss tricks that almost never work, according to experts
January 24, 2019
Weight loss is hard—really hard. It’s no surprise that bookstores offer countless titles on “how to finally lose the weight,” and the internet has a bottomless supply of “hacks” or products that claim to help you slim down once and for all.
30 Kitchen Staples that don't go bad for years
December 12, 2018
Get this: About one-third of the food produced in the world never makes it to people's plates, the Food and Agriculture Organization of the United Nation states. Not only does that equate to 1.3 billion tons of food waste per year, but that's also tons of money thrown out the window—up to nearly a trillion dollars per year!
If you regularly confuse breakfast foods with your favorite frosting-topped desserts, it might be time to make a change—especially if you're trying to tone up around the middle. While many experts say that eating something for breakfast is better than noshing on nothing at all, that really only holds true for those rare times you're in a pinch.
Exactly What Foods to Eat—and What to Avoid—Before an Important Interview
February 26, 2019
It's the day of your big interview. You've picked out a slick, professional outfit, made several copies of your resume, and completed thorough research about the company you're about to wow—but did you remember to eat an energy-boosting meal?
What 21 Nutritionists Eat When They're Stressed
October 12, 2018
A staggering 75 percent of adults reported experiencing moderate to high levels of stress in the past month—and nearly half of those people also reported that their stress has increased in the past year, the American Psychological Association found
We’ve all heard it before: Breakfast is the most important meal of the day. Whether from parents, teachers or anyone, really, this phrase is ubiquitously used to get sleepy children to eat before a day of school.
Weight losing is not a quick or easy process nowadays because most people are loving to eat fast food. There are some diet breakfast recipes can be a big help along the way. We all of us know that breakfast is an important meal of the day.
The chance of regaining the weight you just lost is pretty high — around 80 percent, some research says. This depressing statistic doesn’t mean that you should give up the good fight. It just means that it’s not easy to maintain weight loss. But you probably already knew that.
It’s the holiday season all over again! This time around, why don’t we give ourselves the gift of deserting diet fads and deprivation diets, and instead finally learn how to actually eat?
As a nutritionist specializing in healthy eating and weight management, I am witness to the fact that the public is grossly under-educated in — yet flooded with — nutrition information and misinformation. Our supermarkets can feel like the wilderness without a compass. If a bag or box reads “healthy,” “whole grain,” or “light,” it must be good for us, right? Well, those words really don’t mean much unless we know how to interpret the food label and ingredients.