“I enjoyed meeting Kait and being able to sit down and discuss nutrition. Obviously there is SO much more to learn. I am both excited and anxious to get started on this journey. I love the fact that she not only offers the structure of how to eat, but also offers ideas and recipes. That is a big help in a busy lifestyle.” -LC

“Everything was going great and Kait was able to help her with everything that she needed” -Kayla’s mom

“My appointment went very well. Kait is super friendly and helpful, and she has been great with email since our appointment. I have scheduled a follow-up with her for next week.” -Amber

“I enjoyed working with Kait very much; she taught me a lot about nutrition.” -Nora

“Everything was great. Kait was great at explaining things and I am looking forward to my follow-up appointment” -Frances

“My meeting with Kait went very well. She provided very good feedback on my current eating habits and good insight on my weight management goals. I have adjusted my daily intake based on our conversation and she allows me to email her with additional questions I may have, which is extremely helpful.” -AR

Do you recognize the people in this photo with Kait?  They are not technically her clients, but love this photo of her and who knows, maybe they will be future clients of hers? If you have worked with Kait, we would love to hear from you or if you would like to work with Kait in the future, please let us know.

Recently, as our population continues to grow food sustainability has become a hot topic. One aspect of food sustainability is agriculture practices that keep the environment healthy. Many industrial agriculture practices currently hurt the environment. As consumers, one simple way that we can keep our food system sustainable is gardening!

Gardening may seem like a lot of effort or you may feel that you may not have the means to produce a thriving garden. Or if you’re anything like me you don’t trust your ability to keep plants alive due to past experiences. But the truth is every little bit can help! My grandpa lies in an urban area in New Jersey and has a very small backyard. The amount of produce that comes out of his tiny garden is truly amazing. He grows tomatoes, basil, cucumbers, lettuce, mint and more. My grandmother makes sauce out of the tomatoes and cans it for the upcoming year. My mom makes pesto from the basil and freezes it to use well into the winter. He produces so much produce that he and my grandmother cannot possibly eat it all themselves and he gives away his “harvest” to friends, family and neighbors.

This summer I decided to try to grow something myself. I live in an apartment in College Park, Maryland so this seemed like an impossible task. I currently, however, have basil plant growing on my windowsill. Although it just the beginning of basil season I have already been able to use my “crop” to add flavor to my food and I plan on making pesto later this summer. So turn over a new leaf this summer and try your hand at gardening!

Sources of Fiber

Which is your favorite? How do you make sure to get enough fiber in your diet?

A common question that vegetarians are asked is, “but where do you get your protein ?!” Meat, poultry, and seafood are all great sources of protein, but there are other ways that all types of vegetarians can still get their daily-recommended value. Two of the most well known types of vegetarians are vegans and lacto-ovo vegetarians.

Vegans do not eat meat, eggs, dairy products, or any foods containing animal-derived ingredients. Some vegans also stay away from foods that were processed using animal products even if they are not present in the finished products. Some good sources of protein that follow these guidelines are:

• Cooked spinach or other green vegetables
• Soy or almond milk
• Nuts and nut butter
• Quinoa
• Tofu

Green vegetables are great roasted or just steamed with a little extra virgin olive oil, salt, and pepper!  Looking for a breakfast? Sprouted-grain bread with a serving of peanut butter or almond butter with a side of soymilk is a great way to start your morning.

Most lacto-ovo vegetarians do not eat meat, but they do eat eggs and dairy. Protein for lacto-ovo vegetarians may come from:

• Cheeses
• Milk
• Yogurt
• Eggs.

If you are a lacto-ovo vegetarian, try some scrambled eggs and whole-wheat toast for breakfast! Or maybe a serving of non-fat yogurt with granola!

One of my favorite summer activities is to go to a local farmer’s market and buy fresh, local fruit. There are so many fruits in season during the summer such as blackberries, blueberries, cherries, grapefruit, peaches, strawberries, watermelon, and many more. Going to a local farmer’s market is a great way to support local farmers and to get the freshest fruits and vegetables possible. Because the produce has to travel less and is sold directly from the farmers, it is fresher than produce at the supermarkets.

Some farmer’s markets in the area are: Dutch Country Farmers Market, Abundant Grace Farm, Greenbelt Farmers Market, and Spicknall’s Farm Market. After visiting these great farmers markets you will need ideas on how to use all your fresh produce. Here are some healthy ideas:

• - Sprinkle some Splenda on grapefruit and enjoy!
• - Make fruit muffins with strawberries and blueberries
• - Combine different fruits to make a fruit salad
• - Grill peaches with a balsamic glaze

Hypertension Cookbook for Dummies was recently sent to our office, and I had the opportunity to read it. In my personal opinion, this is a great reference tool to use for those who have hypertension, those who are at risk, and even those who just want some new healthy recipes to make!

What I like most about this book is that you do not have to read it from cover to cover. Hypertension for Cookbook for Dummies is designed in such a way that you can pick and choose what chapters sound interesting or you could skim each chapter and learn quick tips about modifying your lifestyle. This book is broken down into different “parts” and each part comprises of chapters, which include more specific information and tips. For example, Part II is called “Creating a Low-Salt, Big Taste Lifestyle” and this includes the “Navigating the Grocery Store,” which explains how to find healthy foods at the grocery store and which isles are the best to shop in.

My personal favorite chapter is Chapter 14: Respecting Breakfast on the Go. Breakfast is my favorite meal, and not enough people take time out of their day to enjoy breakfast because a lot of us are extremely busy. This chapter clearly explains how to add breakfast to your day and how to make it healthy. It gives examples of quick breakfasts you can eat when you’re rushing around in the morning, like peanut butter, toast, and fruit, or some yogurt and an apple.

In addition, each part of this book is packed with SO many recipes for each and every meal—lunch, dinner, dessert… All the recipes are low in sodium and are quick to put together. This book also includes all the nutrition information per serving size, so you know the breakdown of the meals you are preparing. And, in Chapter 5, the book even explains how to read a nutrition label properly, so the readers won’t have to worry about getting confused. For people, living with or without hypertension, this book is very helpful in teaching those how to make small lifestyle changes that are reasonable for the average person. I would definitely recommend this book to people with hypertension and also just as a cookbook for the average person.

Take a look at some of Toby Smithson’s and Jennifer Neily’s recipe videos from this great cookbook including Thai Fish Cakes with Sweet Chili Sauce and Seared Sea Scallops with Pistachio Sauce and Sweet Potato Mash! ENJOY!

I was very impressed with my visit with Shelley.  She asked “the right” questions, although I’m not sure that I gave the most appropriate answers, to determine what I expected to achieve and she provided much information that I need to digest and prioritize.  I am optimistic that with the appropriate guidance I will be able to shed some weight and improve my life. -Chris

This visit was totally unlike other interactions that I have had with others over the years. -Ann

I am looking forward to my future visits and the guidance that will help me resolve my problems.  -John

My first appointment with Shelley was very professional, informative and personable. I do believe Shelley can assist me with the things I need help. I’m looking forward to my next appointment with Shelley. -Debra

Thank you for checking in with me. Shelley was wonderful and knowledgeable and I am looking forward to working more with her. I will be sure to contact you if I think of anything. Thanks! -ES

An OUTSTANDING appointment/engagement !!!! -Larry

I think it went well.  Shelley was very friendly, knowledgeable, and responsive to my questions and concerns.  I set appointments for the metabolic testing, vitamin and mineral testing, as well as the Boston Heart Group test. -Emily

1.       Plan ahead for the entire season. Think of a family member or friend that you can call when you are feeling stressed or if self-destructive emotions arise during the holidays. Consider choosing a loved one to be your holiday food coach – to help you fix a plate or to give you positive feedback on portions that you make for yourself.

2.       Discuss your holiday plans in detail with your dietitian. Work together to come up with a game plan for your holiday eating, which includes some flexibility and a safety net for managing unforeseen circumstances.

3.       Follow your meal plan. Eat regularly and don’t skip meals in an attempt to make up for what you recently ate (or are about to eat). Maintain a regular pattern of eating and stick to your plan.

4.       Plan an alternative. Make sure that there is food available that you feel comfortable eating. Speak with the host about what foods will be available and offer to bring a dish you know you will be comfortable eating.

5.       Listen to your body. It is easy to neglect hunger and fullness signals during the holidays. Do your best to maintain a balanced meal system and be kind to yourself about what you are eating.

6.       Give yourself a break: If you find that you are being hard on yourself for overeating or for trying foods that you would not normally eat, try not to judge yourself too harshly. Write out your feeling in a journal, call a loved one, or talk with your therapist or dietitian.

7.       Talk with family members before getting together. Ask them in advance to not push food or to make comment about diets, calories, or weight. Too much emphasis on healthy eating can also increase stress.

8.       Take time for yourself. Your number one priority is taking care of yourself. Avoid over-stressing and over-booking yourself. Take a 10-minute break from relatives or go for a walk to clear your head. A lower level of stress can decrease your perceived need turn to eating disorder behaviors.

9.       Enjoy non-food activities. Focus on enjoying the holiday season and your time with loved ones. Try making your holidays more about relationships and activities than about food. Plan a family outing, volunteer at a soup kitchen, or visit with friends. Start making your own holiday traditions that are not centered on food.

10.   Do the next right thing. If you find yourself skipping a meal or overeating, don’t be too hard on yourself. The holidays can be a stressful time for everyone.  Refocus yourself on moving forward to do the next right thing. Stick with your meal plans and reach out to your support system.

Many of us know it is important to drink water. We have been told this since we were young to drink eight glasses of water a day and know firsthand how vital water is because we have experienced intense sporting events, hot days, and even alcohol hangovers that make the body’s demand for water oh so evident. However, when it comes to drinking water for weight loss it is not always clear how drinking a lot of water helps you lose weight. Sure we know it has no fat, no sugar, and zero calories but it does so much more to help us manage weight and feel great that its benefits should not be over looked.

So here are six TOP reasons to drink up:1. Water is a natural appetite suppressant. Research shows that drinking a glass of water before meals curbs appetite, helping you more satisfied and eat less.

1. Water Speeds the metabolism. Research has shown that an increase in water consumption leads to an increase in the rate in which people burn calories opposed to storing them as fat.
2.  Cleanses the body of toxins – Water improves your blood circulation flushing out toxins and impurities. It also increases water in your skin cells which helps to get rid of wrinkles and helps you look younger.
3. Boosts your energy. Dehydration leads to fatigue because it impacts the flow of oxygen to the brain and causes your heart to work harder to pump oxygen to all your bodily organs. Making you more tired and less alert. By staying hydrated you stay energized.
4. Builds muscle tone. Water acts a lubricant around your muscle and joints which helps prevent against cramping, allowing you to work out harder and longer.
5. Reduces Stress. Studies have shown that dehydration leads to higher cortisol levels (the stress hormone) making it harder to deal with everyday issues. By staying hydrated you will be better equipped to deal everyday problems.

Tips & Tricks for drinking more water!

1. Get a water bottle you LOVE. I think having a water bottle you enjoy drinking from makes a difference in both how likely you are to carry it around and sip from it.
2. Add lemon or other fruit to your water for flavor.
3. Drink icy cold water so your body will work hard to convert it to body temperature allowing you to burn more calories!
4. Make it a morning ritual. Many people wake up dehydrated. Try drinking a glass of ice cold water when you wake up to jump start your day.
5. Always keep a glass of water with you when you’re working so you continue to sip all day.

Resources:

http://www.freedrinkingwater.com/water_health/health1/1-the-role-of-water-dieting.htm

http://www.webmd.com/diet/healthy-water-9/weight-loss-diets

One of our Registered Dietitians, Annie Thorp wanted to share this great recipe for an Oatmeal Makeover

Baked Oatmeal

2 cups oats (quick or old-fashioned)

1/4 teaspoon salt (optional)

1/4 cup canola oil

1 egg (or 1/4 cup egg whites/Egg Beaters)

1/2 cup brown sugar

1 teaspoon baking powder

1 teaspoon cinnamon

3/4 cup skim or 1% milk

Mix all ingredients in a bowl. Once mixed, spread into a greased 9×9 baking pan. Sprinkle cinnamon over the top. Bake in pre-heated oven at 375 degrees for about 30 minutes. Makes approximately 9-12 servings.

Serving Suggestions:

v     Top with 1/4 cup walnuts and 1/2 cup fat-free flavored yogurt to get a dose of protein, omega 3 fatty-acids, and calcium!

v     Serve with an 8 oz. glass of skim or 1% milk and 1/2 cup of your favorite fresh fruit