Saturday, March 30, 2013

Eating on the Go

Eating on the go…

Presented to you by: Megan Tingler, RD, CNSC – Richmond Branch
Home Solutions Infusion Therapy

Think you can’t fit a healthy diet in?

With all of our hectic schedules, it can become difficult to think about a healthy diet.   So, how do you stay on-to-go and still manage to maintain a healthy diet?  Here are a few tips aimed at helping you with that:

Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

Get sauces, gravies, and dressings on the side.  These tend to be high calorie and having them on the side allows you to control how much you eat.

Think about the rainbow, try to incorporate as many different colors as possible throughout the day.

Tips for Eating Out

Want to watch what you eat without watching what you eat?
Presented to you by: Megan Tingler, RD, CNSC – Richmond Branch
Home Solutions Infusion Therapy

Try switching out your usual plates for lunch or salad plates, without even realizing it, you can cut your calories by as much as half.

Eat the low calorie foods on your plate first to help you fill up without packing in the calories.

Savor your desserts and high calorie foods, focus on them when you are eating them and enjoy yourself. If you feel deprived, you will focus on your wants and get yourself discouraged. If you allow yourself to savor desserts when you eat them, you will eat less and stay positive.

Friday, March 29, 2013

Building a Great Salad

Building a Great Salad
Presented to you by: Megan Tingler, RD, CNSC – Richmond Branch
Home Solutions Infusion Therapy

Keep things interesting, try different combinations of vegetables and mix up the texture, try chopping, dicing, shredding, or slicing, roasted vegetables can make a great addition and provide different flavors.  Some suggestions: Artichoke hearts, Bean Sprouts, Beets, Bell Pepper, Bok Choy, Broccoli, Cauliflower, Carrots, Celery, Cucumbers, Onion, Peas, Radishes, Snap Peas, Tomatoes, Zucchini

Packed with flavor and antioxidants, fruits can add sweetness and decrease the amount of salad dressing used. Consider: Apples, Blueberries, Grapes, Mandarin Oranges, Melon, Pear, Strawberries. Be careful when adding dried fruits such as dried cranberries, cherries, or raisins, as these tend to be higher in calories then fresh fruits.

These can add flavor, fiber, and protein. Try Black Beans, Chickpeans, Edammame (Soybeans), Kidney Beans, or White Beans

Sprinkle on Cheese (blue, cheddar, feta, mozzarella, parmesan) Nuts (almonds, cashews, peanuts, pecans, walnuts) Other suggestions: avocado, croutons, olives, sunflower seeds

For Main Dishes
Extra Protein can help to make salads more filling.  Try adding: Beef, Chicken, Hard-boiled Eggs, Salmon, Shrimp, Tofu, Tuna, or Turkey

Leafy Greens
Start with a base of at least one of the following: Arugula, Boston or Bibb Lettuce, Escarole, Green or Red Leaf Lettuce, Mixed Greens, Napa Cabbage, Radicchio, Romaine, Spinach

How to Spot a Fad Diet

Is that a “Fad Diet” I see? How to Spot a Fad Diet
Presented to you by: Sarah Recanati MS, RD, CNSC – Livingston Branch
Home Solutions Infusion Therapy

With such a focus on weight in our society, it isn't surprising that millions of people fall prey to fad diets and bogus weight-loss products. All the conflicting claims, testimonials and hype can confuse uninformed and informed consumers alike. Unfortunately there are no magic foods or pills that will provide a “quick-fix” for weight loss.  If a diet or product sounds too good to be true, it probably is.

Here are some helpful ways to spot a fad diet:
  • The diet promotes rapid weight loss:  Healthy and long-lasting weight loss amounts to no more than ½ pound to 1 pound per week. If a diet causes you to lose weight quickly, you're likely losing muscle, bone and water. You will also be more likely to regain the pounds back quickly afterwards.
  • The diet tells you to eat specific foods or food combinations:  There is no reliable scientific evidence that eating certain foods or food combinations promotes weight loss. Also, limiting the types of foods you eat may cause you to miss out on important nutrients.
  • The diet is based on drastically cutting calories:  Starvation-type diets may promise quick results, but our bodies are not designed to drop weight so quickly. These diets rely on the body’s natural reaction to dump water and your body will suck up the water like a sponge once you start eating normally again. Also, depriving yourself of food may lead to binge eating and overeating.
  • The diet tells you to completely cut out a food group:  Cutting out a whole food group is always a bad idea because it deprives your body of essential nutrients it needs to function and could cause cravings of the foods you eliminate.
  • The diet is based on special pills, powders or herbs:  These usually cost a lot of money and tend to be gimmicks. Many diet pills contain laxatives or diuretics which cause you to lose water weight.  Also, most powders and herbal supplements that claim to speed up your metabolism have no reliable scientific research to back up their claims.
  • The diet says there is no need for exercise:  Regular physical activity is essential for good health and healthy weight management. If you want to maintain a healthy weight, build muscle and lose fat, the best path is a lifelong combination of eating smarter and moving more.

The best way to lose weight and to keep it off is by devoting yourself to a lifestyle that includes regular exercise and eating a variety of foods with moderate portions.

Easy Ways to Eat More Vegetables

A special thanks to the Dieticians at Home Solutions for providing the Nutrition Blogs this month!

Easy Ways to Eat More Fruits and Vegetables

Presented to you by: Ellen Sviland, MS, RD, LD – Fairfax Branch 
Home Solutions Infusion Therapy

Fruits and vegetables can be difficult for all of us to consume enough of throughout the day. Using the new “MyPlate” method, you can get in 6 servings of fruits and vegetables daily!  I know many of you are thinking “Vegetables? For Breakfast?”  This is easier than you think but can also be altered if you don’t want to add a vegetable in with your scrambled eggs or an omelet. You can vary your breakfasts by doing 2 fruits instead and 2 vegetables with another meal. You can also have the vegetable for a snack and skip it with breakfast altogether. By doing this, you can get in the recommended servings of fruits and vegetables daily.

Another option can be to eat the colors of the rainbow. If you try to get in a rainbow of fruits and vegetables, you’ll meet your recommended intake of fruits and vegetables:

Red - apples, strawberries, beets, radishes, tomatoes, raspberries, watermelon, red grapes, rhubarb, cherries, red peppers
Orange – guava, oranges, sweet potatoes, apricots, butternut squash, pumpkin, nectarine, cantaloupe, carrots, kumquats, orange peppers
Yellow – mango, lemons, yellow apples, corn, grapefruit, summer squash, yellow peppers, pineapple
Green – lettuce, green apples, okra, kiwi, peas, sugar snap peas, broccoli, avocado, celery, zucchini, cabbage, green bell peppers, green onions
Blue/Purple – blueberries, blackberries, dried plums (prunes), plums, purple grapes, eggplant
White – potatoes, banana, pears, mushrooms, jicama, turnips, onion

One final option when trying to get in more fruits and vegetables is another family friendly option: Roll the Dice. Have your children roll the dice to see how many new fruits and vegetables they have to try that month. Whether the fruit/vegetable is in a different form than usually prepared or a brand new item, get them to try it! You won’t know unless you try a new food if you like it or not!

Sunday, March 17, 2013

Fact or False: Debunking Nutrition Myths

Debunking Nutrition Myths
Presented to you by: Jacquelyn Scott MS RD LDN CNSC – Home Solutions Infusion Therapy- York Branch

The media loves to advertise the latest health tips, but some information out there isn’t all true.  The following statements often make headlines, but don’t be fooled by nutrition myths.  Be an informed consumer!

Myth: Eating salads will make you lose weight.
Fact: Salads can provide vitamins, minerals, and fiber, but adding cheese, nuts, and regular dressing can cause a salad to have more calories and fat than a double cheeseburger!

Myth: For your diet to be successful, you must quit eating all of your favorite foods.

Fact: Denying yourself of your favorite treats may only lead to a binge later on.  The key is to eat your favorite snack foods in moderation.  Instead of eating a whole tub of ice cream, limit your serving to a ½ cup portion.

Myth: Carbs make you gain weight.

Fact: Carbohydrates provide energy for our brain, muscles, and organs.  We need some carbs to give our bodies the right amount of energy, but as with any food, too much can cause weight gain.  Most adults need 6 ounces of carbohydrates each day.  Choose whole grains to fill you up faster and keep you full longer.

Want more information about Home Solutions?  Find it here:

Friday, March 15, 2013

Mood Food

March is National Nutrition Month!
Since March is National Nutrition Month check back regularly for nutrition related posts!  Ever wonder what your body is trying to tell you?  Mood Food lends tips and tricks about how your food might be controlling your mood!

Mood Food
Presented to you by: Jacquelyn Scott MS RD LDN CNSC – Home Solutions Infusion Therapy-York Branch

Feeling Blue?
  • Research shows that carbohydrates may help fight symptoms of depression.  Carbohydrates relieve symptoms of tension, anger, and confusion. 
  • Bread, cereal, rice, and pasta are all good sources of carbs.  Choose products that list “whole grain” or “whole wheat” as the first ingredient. 

  • Reaching for a high-carb snack during your afternoon crash may actually contribute to droopy eyes.  Contrarily, high-protein foods cause increased alertness and improved ability to concentrate.
  • Try a grilled chicken breast with a vegetable and small dinner roll for lunch and 3-4 peanut butter crackers for a mid-afternoon snack.

  • Research shows that increased intake of folate, riboflavin, vitamin C, and vitamin B12 may improve memory capacity. 
  • Consuming a variety of green leafy vegetables, citrus fruits, animal products, and enriched breads and pastas can help you get plenty of memory-boosting nutrients.

  • You may have low iron stores, which may be a serious condition.  Talk to your doctor if you feel fatigued and suspect an iron deficiency. 
  • Eating red meat several times a week can increase your body’s iron reserve.  For those who do not eat red meat, an iron supplement may be a good option.  Talk to your doctor to find out if an iron supplement is right for you.