Eating Well, Staying Well

Eating Well, Staying Well

By Amber Michelle

French toast, ornate fruit salads and of course chocolate chip cookies were all foods that chef Emilie Berner loved to make as a kid. She soon realized that it was more than just making the food that she enjoyed. “I loved to make those dishes for my family. I noticed how powerful food could be as a way to connect, share, and nourish. That observation developed into an interest in cooking, wellness, and education,” says Berner, Chef and Coordinator at the Chef Peter X. Kelly Teaching Kitchen at

NewYork-Presbyterian Hudson Valley Hospital.

Emilie Berner, Chef and Coordinator at the Chef Peter X. Kelly Teaching Kitchen at NewYork-Presbyterian Hudson Valley Hospital.

Eating is more than just a way to satisfy our hunger and spend time with family and friends, it’s also a way to keep our bodies functioning optimally. The ingredients used to prepare a dish are important elements that provide nutrition to keep us healthy. “Good nutrition is about enjoying meals that are filled with fresh fruits and vegetables as well as lean proteins such as fish or chicken,” explains Berner. “It’s about eating grains — barley and oats for example as well as  legumes like chickpeas and lentils for fiber and then eating healthy fats from plant-based oils including avocado and olive oil.” 


However, nutrition is not one size fits all. Some people will have different nutritional needs based on such factors as age and medical conditions. “Good nutrition is also person specific. What may be good for you may not be good for someone else. A doctor or dietician can help with finding the right nutrition for special conditions,” observes Berner. 


Her career as a chef has led Berner to explore various cuisines for a healthy lifestyle including Ayurvedic cooking, an ancient cuisine originating in India that focuses on the science of healing through herbs and natural means. She even did a stint as lead chef and instructor at Bhagavat Life in New York City where she planned Ayurvedic vegetarian menus for clients.


Although Berner received her Bachelor’s Degree in English Language and Literature from Barnard College in New York City,  her passion for food led her to train at The Natural Gourmet Institute for Health Supportive & Culinary Arts. She later earned a Master’s Degree in Foods, Nutrition and Wellness Studies from New York University. 


In 2016 Berner joined the Chef Peter X. Kelly Teaching Kitchen. Named after the critically acclaimed restauranteur in the Hudson Valley, Kelly owns the Xavier Group of restaurants. He also has the distinction of beating Bobby Flay on Food Network’s “Iron Chef America." 


The Teaching Kitchen is part of the Harvest for Health initiative at NewYork-Presbyterian Hudson Valley Hospital. The larger program includes an organic garden, a farmer’s market and food service for patients and employees. The program’s goal is to  teach people how to better manage their health through diet and lifestyle changes. 


“NewYork-Presbyterian Hudson Valley Hospital is dedicated to community health,” says Berner, who notes that they held cooking classes for CHHOP clients and also held a food drive to benefit Fred’s Pantry x CHHOP.  “The Teaching Kitchen is a place where people can learn cooking skills and gain information about nutrition.” 

Emilie Berner with Dr. James Trapasso, in the Physician in the Kitchen program.

Eating well doesn’t have to be complicated and Berner has a couple of easy tips for  heathy eating. 


  • Always have frozen fruits and vegetables on hand. “You can easily add frozen fruits or vegetables to a meal,” says Berner. “Frozen produce loses very little nutritional value. It’s better to buy produce that is fully ripe and freeze it than to buy something that is not ripened. Food needs time in the earth to gather nutrients from being in the soil and from the sun. If it’s picked too soon the nutrients don’t have a chance to fully develop.” 
  • Cook with canned or dried beans. “Beans are filling and a good source of fiber and protein,” notes Berner. “Dried beans are very easy to make. Just put the dry beans in a bowl of cold water and leave them overnight. The next day, drain them, and simmer them for 45 minutes to an hour in fresh water. Dried beans may be easier to digest for some than canned beans.”
  • Go green. “Add greens everywhere, add spinach to eggs, have a salad at lunch and have steamed broccoli with dinner, the broccoli can even be steamed in advance and kept in the freezer,” says Berner.


What happens when you just want to have a little bit of chocolate or something sweet? Berner says it’s important to enjoy sweets in a responsible way, which means to eat your treat packed in with fiber and protein --- after a meal. “You don’t want to overload your system with sugar,” says Berner. “If you eat sweets with fiber or protein it helps to mitigate spikes in blood sugar. Those spikes can overtax your system and you may eventually become resistant to insulin. The protein and fiber will help to slow down the absorption of sugar in your body. Also, use portion control and eat only a small amount of sweets.” 


If you are interested in finding out more about eating well to stay well, The Teaching Kitchen offers classes virtually on Zoom addressing a range of topics including spring allergies, digestive health, and even a session on traditional foods of Ireland for St. Patrick’s Day. The courses are free and open to the public.


“The good nutrition that you eat today lays the foundation for a healthy future,” concludes Berner. “An investment in your health is like having money in the bank for a later date.”


For more information on upcoming Zoom classes: 

https://www.nyp.org/hudsonvalley/chef-peter-x-kelly-teaching-kitchen/cooking-classes


NewYork-Presbyterian Hudson Valley Hospital's Healthy Heart Program begins March 23rd, and is a series of four free virtual cooking classes designed to increase your knowledge about healthy eating habits, fitness, mindfulness, and nutrition. 


The Physician in the Kitchen programs in March will include two physicians. On March 25th, 12:00-12:45pm, Dr. Eun Soo Kwak Peacock, an Allergist and Immunologist, will discuss how to prepare your body for Spring allergies, and on March 31st, 5:30-6:15pm, Dr. Debbie Bakes, Gastroenterologist, will discuss digestive health and the microbiome. 


For more information about our programs please contact:

hvh-teachingkitchen@nyp.org or call 914-734-3780

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