Nourishing Diet & Lifestyle Change
UPDATED JANUARY 2021:
*NOT TAKING NEW PATIENTS AT THIS TIME*
COVID-19 (Coronavirus) - What should I eat to stay healthy?
In the midst of chaos and empty grocery store shelves, you might be wondering which foods you should focus on for optimal health so you can best feed your family while we do more cooking and food preparation at home in the coming weeks. Our recommendations include focusing on high-protein foods like canned fish or dried beans and frozen or low-sodium canned vegetables if fresh isn't available. Dried fruit, nuts, nut butters and seeds are other nutrition-packed foods that will help fight off illness.
COVID-19 (Coronavirus) - How can I make sure my fresh produce is safe to eat?
It is always important to gently wash your fruits and vegetables before your prepare them at home. Even organic foods can have dirt or other residues that need to be washed off before consuming. Use a mild soap to gently wash the outside of the produce. Bananas, avocados, cantaloupe and oranges should also be washed before consuming, even though we don't typically consume the peel. You don't want anything on the outside to be introduced to the inside when you cut your first slice!
COVID-19 (Coronavirus) - Practicing Food Safety at Home
With all of us spending more time at home, whether or not you live alone, it's important to regularly wash or sanitize surfaces. Anything that will be eaten raw should be handled with extra care to avoid cross-contamination. Always keep everything out of the 'danger zone' as much as possible. Bacteria and other food spoilers love to grow in warm, humid temperatures between 40 and 140 degrees Fahrenheit. Always wash your hands frequently when preparing meals and snacks.
Did you know that being overweight OR underweight can cause health problems? We call this a 'J' curve. A healthy BMI is between 20.0 and 25.0. Some of us have different 'normal' weight ranges. There is confusion about what a BMI actually means and how to use it as a helpful tool. We can help with this. Talk to your dietitian to learn your BMI, what it actually means and how to better manage your weight for optimal health.
Honey & Berries
These tasty packaged bits are jewels of the produce world! Whether it's strawberries, blueberries, raspberries or huckleberries, these foods pack a nutritious punch! Berries drizzled with honey make a great snack for anytime of day. Make it a meal with nuts or seeds. Ask your RDN about how to include more berries in your diet. And remember that many of these can be found fresh, frozen or dried. They contain fiber and other nutrients that contribute to great health.
Oranges & Pomegranates
These colorful fruits are great for snacking on the go. They come in their own packaging just like bananas! Oranges, nectarines, tangerines, mandarins. These are each a surprise waiting to enjoy. Have you ever tried pressing and rolling a pomegranate and then drinking the juice with a straw? Try it with your new reusable straw! Surprise! These foods are great for breakfast, dinner or a snack in between. Try freezing the arils for another treat!
Colorful Vegetable Medley
Vegetables offer a wide variety of nutrients and contribute to our health in ways we're still learning about! Cauliflower, zucchini, yellow squash and zucchini make a great base for stir-fry. These can be purchased fresh or frozen for optimal nutrition. What other vegetables would you add to this dish? Onions? Garlic? Broccoli? Cabbage? Turnips? Beets? Lots of options to choose from and, now, so much time to try them all!
Fresh or dried, these fruit packets are packed with nutrition. The 'fruit' is actually the fibrous seeds inside the fig skin. Highly prized by Greeks and Romans, they were brought to the America's by Spanish Conquistadors. While we only know one or two, there are over 100 different varieties. These can be enjoyed fresh or dried, raw or cooked. They are wonderful in a variety of sweet and savory dishes.
Roots & Greens Matter
These natural and edible 'stones' and 'leaves' come in a variety of shapes, textures and flavors. Have you tried them all?
We know potatoes and carrots are 'root' vegetables, sure. The family has probably tried kale and loves broccoli. But what about turnips, parsnips, rutabaga, daikon radish or burdock root? What about dandelion greens? These can all be used in soups, stews or roasted on their own.
Using the Scale as a Tool
Our body weight naturally fluctuates a few pounds each day depending on how much we've eaten, how hydrated we are and whether or not we had a healthy bowel movement. Don't be alarmed if your weight changes within a few pounds on any given day. Scales are tools and don't tell the whole picture. Overall weight is important when it comes to health, but there are many other factors to consider than a number. Let us help you focus on losing weight naturally and healthfully!
Wondering if you should see a RDN (Registered Dietitian Nutritionist)?
Here's a list of examples where seeing one would help.
What is the difference between a Nutritionist
Registered Dietitian Nutritionist (RDN)?
These terms can easily get confused but the distinction is important and the titles are not interchangeable. The term 'Nutritionist' is not regulated and, in most states, almost anyone can decide to call themselves a nutritionist. A 'Registered Dietitian Nutritionist' is a licensed professional with formal nutrition education and the term is strictly regulated. They are food and nutrition professionals trained to translate the ever changing and complex world of nutrition into advice you can actually digest. They also work with your doctor and other healthcare providers to optimize your healthcare plan and support continuity of care. Using evidence based practice MNT guidelines, RDNs can assist you with meeting your nutrition needs and related goals by implementing sustainable dietary changes that can last a lifetime. Call us today.
Nutrition Services Sampling
Individual Nutrition Consultation
One-hour initial visit includes full nutrition assessment, dietary analysis with personalized recommendations, sample meal plan and tailored take-home materials. Ideal place to start if you've never seen a RDN and great way for a nutrition check-up if you have.
Streamline your nutrition goals and learn how to best meet your nutrition and health goals together. Spouses or significant others can join up for a one hour consultation including full nutrition assessments, personalized dietary recommendations and tailored take-home materials.
One-Day Full Dietary Analysis Report
Learn where you're starting from and which is the best path to take to meet your nutrition goals. Report includes regular intake compared to your current dietary recommendations, suggestions for diet improvement and sample meal plan for optimal weight management.
DIRTY DOZEN 2019
More than 200 pesticides and breakdown product residues can be found on most produce sold in the U.S. Washing & peeling does not eliminate this contamination.
CLEAN FIFTEEN 2019
Frozen Sweet Peas
Eating organic fruits and vegetables and those with the lowest pesticide residues can drastically reduce intake.
TOP FOOD ALLERGENS & INTOLERANCE
What Our Patients Have Shared
I've had diabetes for 20 years and have been on insulin for just as long. Even though my insurance wouldn't cover it, Amanda was the first person who actually sat down with me and told me exactly was steps I needed to take to help better control my blood sugar. It wasn't easy, but after three months, I feel better than I have for as long as I can remember. My blood sugar is now under control and my 'A1c' is better than my doctor has even seen it.
With each visit I learned something new. Amanda was there to help coach me and guide me through the problems I was having.
The grocery store tour was much more than I expected. My oldest child joined us on the tour and has been the food shopper for the household ever since. For both of us actually seeing what foods to pick out and what to avoid really stuck. Shopping hasn't been the same since.
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