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NutriEat
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展霄峰

美国整合营养学顾问

美国国家专业营养师协会会员
整合营养学硕士 (在读)
功能诊断营养学医师
国际私人体适能认证教练

斐素冷压蔬果汁首席营养师
馨缇月子会所首席营养师
德达医疗营养师

服务项目

整体健康评估

体检报告分析与评估

健康饮食与烹饪指导

科学餐饮计划

专题讲座

营养品建议与补充计划

为健康而食

心血管健康

体重管理

提高精力、加强体力

孕期、产后健康及儿童健康

消化道健康

整体健康

食物过敏

媒体报道

Detox Your Cupboards

by Jacqueline Zhan Fraise, October 20, 2014

Foods, in their essential and unadulterated form, provide valuable nutrients that support our body’s growth and healing. But when food is highly processed for extended shelf life and minimized costs, nutrients are lost; preservatives, additives, and stabilizers are added.

These inorganic compounds are metabolic disruptors of our body’s vital nervous, endocrine, and immune systems.

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by Jacqueline Zhan Fraise, October 20, 2014

Foods, in their essential and unadulterated form, provide valuable nutrients that support our body’s growth and healing. But when food is highly processed for extended shelf life and minimized costs, nutrients are lost; preservatives, additives, and stabilizers are added.

These inorganic compounds are metabolic disruptors of our body’s vital nervous, endocrine, and immune systems.

Take vegetable oils for example, the overly refined liquid we buy in supermarkets and used in most packaged foods, has been transformed from its original state completely. They are detrimental to our health because they are damaged fats.

Most of those oils become oxidized due to their high-heat processing, which removes healthful nutrients such as vitamin E while creating lipid compounds that the body cannot utilize for healthy cell building. And on top of that, some of the vegetable oils are hydrogenated or partially hydrogenated, a process that turns liquid oils into the most harmful form of fat – a form commonly called “trans fat”, or trans fatty acid.

Trans fats are essential in processed food production as they extend the product’s shelf-life but are believed to shorten ours by:

- increasing the incidence of heart disease
- impairing arterial function
- increasing the risk of diabetes
- negatively affecting the body’s immune response, and
- contributing to childhood asthma.

So eat food in its natural state and prepare your food with love and care. This is the key to optimal health.

About the nutritionist:

Jacqueline Zhan is a US-certified holistic nutrition consultant. Jacqueline has her own practice in Shanghai and also sees patients at  DeltaWest Clinic. She is also the Chief Nutritionist at Favorite Squeeze and Xinti Postpartum Care Center. She provides personalized wholefood counseling & holistic services to individuals and families, helping them reach their goals by supporting their determination to heal themselves.

About the household:

Shermeen Khursigala is in her 40s, and married with three children. She tries to eat well and cook healthily for herself and her family. She makes homemade chapati bread and all meals are accompanied by generous amounts of fresh fruits, vegetables, and legumes. However, Shermeen feels there might be room for improvement and wants to be reassured that she is doing the right thing for herself and her family.

In the pantry:

Spread love

Nutella, peanut butter, and jam are popular with adults and kids alike. Partially hydrogenated vegetable oil and fructose corn syrup are usually on the top of the ingredient list in these condiments. These man-made substances disrupt the body’s workings at the cellular level, interfering with our body’s normal function. Raw, natural honey is a great alternative for your morning toast, or as a natural sweetener in your yogurt or tea.

Vege-lite

Don’t let the word “vegetable” on the front of these alluring bags deceive you. In order to make these chips, the vegetables are deep-fried or roasted in vegetable oil, which is over-processed and refined. Read the label carefully before you purchase. Reach for some fresh vegetable sticks and a handful of raw nuts instead, or packaged dehydrated kale chips or natural seaweeds if you need to be quick.

Cacao or kaka?

Who doesn’t like chocolate? Cacao beans are high in minerals and antioxidants, well needed by our body but most chocolate is really just “chocolate” by name, full of added chemicals and additives. If you are a chocoholic, a good rule of thumb is to choose the most boring looking dark chocolate bars (minimum 70% cocoa), which tend to be rich in nutrients as well as big on flavor.

Lifeless long life

Most commercial cocoa powder uses processed cacao, which has lost its living enzymes and antioxidants during the production process and contains sugar, flavorings, and additives to enhance the flavor and extend its shelf life. Look for the word “raw” on the box as raw cacao powder retains most of its nutrients while being free of additives.

Preserve your sanity

Nuts and dried fruits are a healthy snack as they are naturally rich in protein and high in fiber, but beware of the processed versions, which are loaded with preservatives (mostly found in processed dried fruits) and trans fat or damaged oxidized oil. Always choose the natural raw version that you can find at the farmers’ market or at specialty shops like Sprout Lifestyle.

Innocent-looking but toxic

Commercial wraps use vegetable oil (a highly processed and damaged form of oil) to give them a long shelf life. Processed meats and cheeses often have trans fat, sugar, and additives (toxic to the body) to improve their appearance and also their shelf life. These ingested toxins require our body to work extra hard to get rid of them. Cut these out: your body’s current workload is already enough!

Cereal offender

Boxed breakfast cereals are produced by a process called “extrusion”, where the base grains are subjected to high temperature and air pressure to give these grains the interesting shapes and crunchy texture kids love. But the extrusion process de-natures the proteins in the grain while also making them toxic. Research has indicated that when the protein in the grain is disrupted in this way, it can adversely affect our body’s nervous system. Old-fashioned rolled oats and natural granola are a better breakfast option.

Lay off the sauce

Mayonnaise, hoisin sauce, BBQ sauce, ketchup. They are probably the most common condiments in our pantry, and they all have trans fat, high fructose corn syrup, food coloring, and preservatives, which are all toxins for your liver to process. Mustard is a much better alternative condiment. Its yellow color comes from turmeric, which is a natural antioxidant that helps boost your immunity.

Jacqueline’s advice:

In general, Shermeen’s family eats well with a good amount of fresh vegetables, fruits, and legumes, and regular home cooking.

However, processed foods still find their way into her pantry and make up a large percentage of her family’s diet. Processed foods are fake foods. They are made from the least expensive ingredients possible and are loaded with chemicals, damaged fats, artificial ingredients, and flavor enhancers. Processed foods are stimulating without being nourishing and deplete our body of its nutrient reserves, and to make matters worse, they are often addictive.

Of Pakistani origin, Shermeen uses a lot of traditional spices in her cooking: turmeric, cumin, nutmeg as well as legumes like chickpeas and lentils. This is very good as spices are natural flavor enhancers and are also viewed as “booster foods” – foods that even in very small quantities add a lot of nutrients to our body’s health reserves. Traditionally, ghee (clarified butter), an excellent fat source for high heat cooking, is used to fry spices to release the aroma in the curry sauce. But now, people (like Shermeen) have started to use easily available, ready-made packaged curry pastes, which are full of vegetable oil and additives.

My advice to Shermeen is very simple: get rid of all your packaged “shortcut” food, make fewer trips to the supermarket and go to the farmer’s market as much as possible to buy unadulterated food. Try to avoid anything that comes out of a box, but when you do, read the label – don’t believe the eye-catching health claims slapped across the front e.g. “high in fiber”, “low fat” etc., but do believe the small print “ingredient list” that is required to be featured, often hidden on the back label. If you don’t understand 50 percent of the label’s ingredients, chances are your body won’t either. In fact, your body will consider these unrecognizable items as toxins and will have to work extra hard to get rid of them.

Disclaimer: All information is generalized, presented for informational purposes only, not medical advice, and presented “as is” without warranty or guarantee of any kind; nor does the information reference any one specific food company or brand. Readers are cautioned not to rely on this information as personal medical advice but to consult a qualified medical, dietary, fitness or other appropriate professional such as a nutritionist for their specific needs and their customized solution.


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斐素与Y+联手活动:生机小食制作演示

简单的两道生机小食, 用到你不可不知的超级食物, 补充现代饮 食中普遍缺乏的微量元素与酵素,增强机体抗氧化能力, 清体 排毒, 健康补充体力。


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简单的两道生机小食,用到你不可不知的超级食物,补充现代饮食中普遍缺乏的微量元素与酵素,增强机体抗氧化能力,清体排毒,健康补充体力。

杏仁奶奇亚籽布甸

奇亚籽,抗氧化成分和Omega 3的含量最高的几种天然食物之一。作为北美印第安人的古老食物,它近乎完美的营养比例,丰富水溶性膳食纤维,以及优质蛋白质,让它成为一种真正的天然超级食物。让它充分浸泡在斐素的“润”杏仁亚麻奶中(或者自制的杏仁奶),完全释放有效成分,让营养吸收更为全面。

4份

原料:

  • 1 杯斐素“润”* 或者自制杏仁奶
  • 1 杯原味无添加的酸奶
  • 1/3 杯奇亚籽
  • 2 勺 蜂蜜

做法:

  1. 将所有原料混合,冷藏1小时以上或隔夜
  2. 吃时撒上有机果仁燕麦片*和新鲜水果

香椰可可球

椰子油是健康厨房必备的宝物。它的中链脂肪酸可以直接作为快速能量,不容易导致脂肪积累,有助减脂瘦身。它独有的月桂酸具有天然的抗菌消炎作用。经常食用椰子油,能有效改善血脂、降低胆固醇,有益心血管健康。而且椰子油还可以直接涂在皮肤和头发上,非常滋润,还能天然防晒

生可可粉不同一般的可可粉,它没有经过加工,完全保留了可可豆的抗氧化物质。想要吃巧克力抗氧化,一定要选择生巧克力或者可可。

12份

原料:

  • 1 杯生可可粉
  • 1 杯冷榨椰子油 (放在温暖的地方,稍微软化)
  • ½ 杯蜂蜜
  • ¾ 杯椰子粉

做法:

所有原料混合均匀。搓成小球,滚上椰子丝,冷藏一小时即可享用

*购买信息,请访问www.fsjuice.com

更多健康信息,请关注微信号:
NutriEat

Jacqueline Zhan Fraise 展霄峰
美国整合营养学顾问
美国营养师协会成员
斐素冷榨蔬果汁首席营养师
馨缇月子会所首席营养师
德达医疗营养师


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毒素可能就在你的厨房里

你每天念叨着排毒, 却可能不知道家里的瓶瓶罐罐其实就是毒素 的根源所在. 每天要吃的东西, 不可不知道其中的黑暗内幕. 清体排毒, 从厨房开始.


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你每天念叨着排毒,却可能不知道家里的瓶瓶罐罐其实就是毒素的根源所在。每天要吃的东西,不可不知道其中的黑暗内幕。清体排毒,从厨房开始。

酱油

你吃味精吗?家里不买味精的?

错。酱油、调料,很多都有味精。看一下配料表,谷氨酸钠,有没有?这就是味精。又被称为神经兴奋剂,直接影响到神经细胞间的信息传送物质。长期摄入,对大脑神经有严重影响。在国外被称为“神经毒素”,一旦摄入,很难被完全排出体外。

天然酿造的酱油,是传承年代久远的美味,富含有益物质,而现在市场上的酱油,很多并非天然酿造,而是添加了大量防腐剂、色素、味精的“化学酱油”。要买到真正天然的好酱油,一定要仔细看成分标签,选择“无添加”的酿造酱油。

烹饪油

你家的烹饪油,是玉米胚芽油、大豆油、葵花籽油、特级调和油,还是特级初榨橄榄油?几乎所有的植物油,都非常不稳定,遇到高温极易被氧化,产生大量自由基,每天吃这样的油,难怪毒素堆积、衰老加速。而且那些放在透明塑料瓶里的植物油,氧化速度更是惊人,同时塑料中的化学毒素也很容易被析出。

初榨橄榄油,虽然富含有益健康的必需不饱和脂肪酸,但是也不能高温,只适合凉拌或者水炒。

适合作为烹饪的油,冷压椰子油当为首选。它的中链饱和脂肪酸,有益心血管健康,而且是天然的抗菌良品。你也可以选择冷压山茶籽油或则天然动物油。

加碘盐还是不加碘盐?这似乎是关注的焦点。事实是,人工添加的碘,身体吸收率非常有限,而且也有可能造成碘摄入过量。除此以外,这些加工后的食盐,往往含有化学添加剂,比如漂白剂、抗结剂等,长期食用,造成体内毒素积累。

选择天然未加工的原生态海盐,富含矿物质等微量元素,对健康很有益处。

色拉酱

不论是蛋黄酱还是千岛酱,往往都以植物油甚至是氢化油为主,因为它们的造价便宜、保质期长,大大节约了包装食品的成本。但同时大大缩短了我们的寿命!为了你的健康,把这些瓶瓶罐罐统统拒之门外吧!

更多健康信息,请关注微信号:
NutriEat

Jacqueline Zhan Fraise 展霄峰
美国整合营养学顾问
美国营养师协会成员
斐素冷榨蔬果汁首席营养师
馨缇月子会所首席营养师
德达医疗营养师


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龙舌兰糖浆(Agave Nectar)真的很健康吗?

现在越来越多的人意识到糖对健康的影响, 尤其是垃圾食品中广 泛使用的高果糖玉米糖浆, 是糖尿病、肥胖症以及诸多慢性病的 元凶. 随之这一潮流, 诞生了新一代的健康产品: 龙舌兰糖浆.


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现在越来越多的人意识到糖对健康的影响,尤其是垃圾食品中广泛使用的高果糖玉米糖浆,是糖尿病、肥胖症以及诸多慢性病的元凶。随之这一潮流,诞生了新一代的健康产品:龙舌兰糖浆。它号称对血糖影响很小、未经加工、是完全天然的有机甜味剂,甚至糖尿病人都可以放心食用。很多高大上的有机生机食品、冷压排毒果汁饮品,都选用了龙舌兰糖浆。它真的这么健康吗?

事实完全不是如此。

龙舌兰背后的黑暗秘密

不管生产商如何宣传,龙舌兰糖浆其实并不是从龙舌兰的树液中提取而来,而是从它的巨大根部。而且提取过程和从玉米淀粉提取高果糖玉米糖浆的过程非常相似:由诸多化学添加剂以及转基因的酶元素参与,成品中经过加工提炼后的果糖含量超过70%,浓缩程度甚至高过高果糖玉米糖浆(比如可乐中使用的玉米糖浆中果糖只有55%)。

庞大的食品加工业,其主导动力还是利润,不是大众的健康。善于规避误导的市场宣传令广大消费者相信龙舌兰糖浆中大量的果糖是天然安全的。但事实是,任何甜味剂,只要它含有加工提炼而成的果糖,它就既不安全也毫无天然可言。何况龙舌兰糖浆的果糖含量竟然高达70%甚至更多。

龙舌兰糖浆,将龙舌兰植物根部的淀粉与纤维通过复杂的化学加工工序,提炼出几近人造的果糖,虽然它不会让你的血糖陡然上升,但是它可以导致体内矿物质流失、肝功能损伤、动脉硬化、高血压以及其他心血管疾病。

在商标规范法还有待完善的同时,作为消费者,让我们还是多多关注真正的天然食材,少买装在瓶子里盒子里的替代品。不论健康饮食的潮流如何日新月异,天然全食物,才是你和家人可以得益终身的真理 。

更多健康信息,请关注微信号:
NutriEat

Jacqueline Zhan Fraise 展霄峰
美国整合营养学顾问
美国营养师协会成员
斐素冷榨蔬果汁首席营养师
馨缇月子会所首席营养师
德达医疗营养师


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教小朋友做营养美味的生机可可奶昔

今天斐素冷压蔬果汁和1001烤箱一起度过了一个美味快乐的 周日上午. 用斐素的“润”(杏仁奶)、香蕉和生机可可粉, 只需1分钟, 大小朋友都喜欢的可可奶昔就做好了.


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今天斐素冷压蔬果汁和1001烤箱一起度过了一个美味快乐的周日上午❤

用斐素的“润”(杏仁奶)、香蕉和生机可可粉,只需1分钟,大小朋友都喜欢的可可奶昔就做好了。

杏仁奶由美国大杏仁与亚麻籽天然制成,富含优质蛋白质、维生素B、铁、钾、钙、锌、镁等多种微量元素,制成杏仁奶以后极易被身体消化吸收,自古以来一直被作为滋补佳品,对孩子的消化道以及呼吸道的健康非常有益,是绝佳的牛奶替代品。自制杏仁奶非常简单,只需几分钟搞定。当然也可以购买100%天然鲜制、无任何添加的杏仁奶比如“润”。

生机可可粉没有经过加工,富含多酚,比加工后的巧克力有更高的营养价值。配上香蕉的香甜口味以及大量维生素,难怪这款可可奶昔这么受欢迎。

女儿今天还作了我的小助手,让整个制作过程更加有趣轻松。

生机可可奶昔的具体做法如下:

配料:

  • 2勺 (30克)生机可可粉
  • 2个香蕉
  • 1 杯“润”

做法:

将所有原料放入搅拌机打匀即可
立即饮用

更多健康信息,请关注微信号:
NutriEat

Jacqueline Zhan Fraise 展霄峰
美国整合营养学顾问
美国营养师协会成员
斐素冷榨蔬果汁首席营养师
馨缇月子会所首席营养师
德达医疗营养师


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为健康而食 Eating For Health

全康国际医疗系列讲座 营养是什么? 是我们吃下去的食物吗? 不是. 营养其实是被身体 最终吸收利用的物质. 所以消化系统的健康状况与我们食物的 选择同样重要.


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全康国际医疗系列讲座

营养是什么? 是我们吃下去的食物吗?不是。营养其实是被身体最终吸收利用的物质。所以消化系统的健康状况与我们食物的选择同样重要。

健康的食物是真实天然的食物:有助细胞更新和机体的正常运作包括自我排毒自我修复

选择有机全食物:以植物类食物为主,新鲜、未经精细加工 ,没有农药残留

多样化、应季应地:品种多样化才能满足身体对各种营养素的需求,应季应地的新鲜蔬果营养价值更高

补充水分 – 除睡觉时间每小时一杯清水

你的每日菜单应该包括:

油脂类:

  • 种籽
    亚麻籽、奇亚籽、南瓜籽、芝麻、葵花籽
  • 坚果
    杏仁、核桃、花生、腰果、夏威夷果
  • 油脂:
    植物油:亚麻籽油、橄榄油、椰子油、各类坚果油
    动物油:黄油、猪油
  • 其他:
    椰肉椰浆
    橄榄

蛋白质:

  • 肉类:
    有机天然饲养的禽类
    野生深海鱼类
    草饲羊肉、牛肉
  • 乳类:
    鸡蛋
    奶酪
    有机牛奶天然发酵的酸奶
  • 豆类:
    红豆、绿豆、扁豆、蚕豆、鹰嘴豆
    大豆及制品

碳水化合物

  • 绿叶蔬菜:
    青菜、菠菜、卷心菜、米茜、空心菜
  • 脆实蔬菜:
    西兰花、花菜、生胡萝卜、生甜菜根、西芹、黄瓜、刀豆、洋葱、辣椒、萝卜
  • 粗杂粮:
    全谷物 - 大麦、玉米、糙米、燕麦、小米、藜米、全麦
    根茎类蔬菜 - 熟的甜菜根、胡萝卜、土豆、山芋、南瓜、山药以及浓缩了大量微量元素和抗氧化素的超级食物
  • 海带、紫菜、裙带菜:
    大量矿物质与氨基酸
  • 藻类:
    蛋白质、维生素、微量元素、抗氧化剂、氨基酸的优质来源
    螺旋藻、小球藻
  • 益生菌:
    酸奶、无添加剂的天然酸菜、味增、纳豆
  • 香草香料:
    厨房里的药典
    为菜肴增添风味的同时,对健康也大有益处
    葱、姜、蒜、香菜
    罗勒叶、肉桂、香叶、意大利芹、迷迭香、百里香、姜黄粉

营养均衡的一餐应该是这样的:

Jacqueline Zhan Fraise 展霄峰
美国整合营养学顾问
美国营养师协会成员
斐素冷榨蔬果汁首席营养师
馨缇月子会所首席营养师
德达医疗营养师


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运动前后的营养补充

讲座详情:Lululemon 上海商城 Showroom 8月8日开幕式特别活动

我们为什么要运动?为了健康、体力、减脂、增加肌肉?其实减脂 与增加肌肉密不可分。单纯的有氧运动和饮食热量控制只能在有限 范围内减肥;


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讲座详情:Lululemon 上海商城 Showroom 8月8日开幕式特别活动

我们为什么要运动?为了健康、体力、减脂、增加肌肉?其实减脂与增加肌肉密不可分。单纯的有氧运动和饮食热量控制只能在有限范围内减肥;积极、彻底的减脂必须要有高效率的新陈代谢,而代谢的快慢又是由肌肉的多少来决定的。通过合理的力量训练,加上充足的优质蛋白质饮食,才能有效达到保持肌肉、线条紧致的健身目的。

合理的运动饮食安排:每日30%热量来自于优质蛋白质、30%来自于健康油脂、40%天然食物组成的碳水化合物。加上充足的水分。

运动前的一餐:

- 有助你在运动中的杰出表现(力量训练和增加肌肉)
- 减少肌肉蛋白质分解
- 降低运动后的肾上腺激素水平
- 如果你的运动主要目的是减脂,这餐可以省略。除非你的运动时间超过一小时而且强度相当大

运动前一餐最重要的两大营养素:碳水化合物和蛋白质

在运动前2小时可以吃一些固体食物,但必须是低血糖指数的高蛋白全食物,无过多脂肪与膳食纤维,因为这些会阻碍胃的及时排空

运动前1小时只能补充液体食物(比如坚果奶与蔬果汁),否则胃将无法及时排空,影响消化和运动质量

运动后的一餐:

- 补充运动中消耗的肌肉糖原
- 加快肌纤维蛋白质组织的合成
- 帮助机体恢复
- 降低肾上腺激素水平

运动后必须及时补充水分与保持电解质平衡,同时补充两大营养素:碳水化合物和蛋白质。在运动后半小时至1小时,可以先补充一些冷榨蔬果汁或坚果奶,之后吃一顿营养全面、富含蛋白质的全食物正餐。

热爱运动的你,可以这样安排一日饮食:

每餐必须有蛋白质:每天3 -5 次: 1 – 1.5 g / kg / day

淀粉类碳水化合物:每日4 – 6 份(1 份 = 120克 谷物、水果、根茎类蔬菜)

其他蔬菜无限量

健康的油脂类:每日4 – 6份

- 30克 坚果种子
- 10克油:特级冷榨橄榄油或椰子油、黄油
- ¼ 个牛油果
- 30克 天然奶酪

Jacqueline Zhan Fraise 展霄峰
美国整合营养学顾问
美国营养师协会成员
斐素冷榨蔬果汁首席营养师
馨缇月子会所首席营养师
德达医疗营养师


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联系方式

Jacqueline Zhan Fraise

Email: NutriEat@NutriEat.com
微信号: NutriEat