Monthly Archives: October 2016

17 10, 2016

Product of the Month

October 17th, 2016|Nutrition|Comments Off on Product of the Month

It’s time to create a healthy relationship with your food, mind, and body, and this book, Intuitive Eating, will help you accomplish that!

This book will teach you:intuitive-eating

  • How to find satisfaction in eating
  • How to honor hunger and feel fullness
  • How to feel your feelings without using food
  • And many other things about intuitive eating!

Only $10 on Amazon!

For further questions or to schedule an appointment, contact Susan at

You can find the recipes, tips, and meal plans as well as

Team RD’s “How to” Video Series on blog.


13 10, 2016

Myth Busters

October 13th, 2016|Nutrition|Comments Off on Myth Busters

Myth Busters

Detox, paleo, gluten-free, ketogenic. You may be asking yourself what these words even mean and you may be wondering if you should be following this diet. Below you can see the pros and cons of these diets, along with what you are allowed to eat and not allowed to eat while following this diet.

Gluten-free diet: diet that excludes the protein, gluten. This diet is primarily used to treat celiac disease.

What can I eat? What can’t I eat?

* Foods not containing Gluten

o Fruits and vegetables

o Most dairy products

o Meat, fish, & poultry

o Beans

o Seeds and nuts

* Grains not including gluten protein

o Amaranth

o Buckwheat

o Corneal

o Rice

o flax * Any grain based product containing the gluten protein o Wheat o Barley o Rye o Triticale * Any foods made in a factory with gluten containing grains

Pros of a Gluten-free diet Cons of a Gluten-free diet

* Relieves symptoms and complications for

those with celiac disease

* Promotes intake of less refined foods * Difficult to follow * Restricts people from healthy foods * Gluten-free substitutions may be higher in calories

Paleo (Caveman) Diet: diet is based on foods that our ancient ancestors ate. If a caveman couldn’t eat it, neither can you.

What can I eat? What can’t I eat?

* Meat, chicken, turkey, & pork

* Fish

* Fresh fruit

* Nonstarchy vegetables

* Nuts & Seeds

* Eggs

* Plant based oil: olive, walnut, grapeseed, &

coconut * Grains: oats, wheat, barley * Starchy vegetables * Legumes or beans * Dairy products * Sugar * Processed foods * Salt

Pros of a Paleo diet Cons of a Paleo diet

* Could increase fruit and vegetable intake

* Could decrease intake of processed, high-

sugar, and high-sodium foods

* May lose weight primarily due to limited food

choices * Low in carbohydrates, which is dangerous for athletes * Vitamin and mineral deficiencies * High-fat diet, which could lead to weight gain

Detox Diet: intention is to eliminate toxins in your body. The body naturally detoxifies itself, getting rid of these toxins, and eliminating them through perspiration and waste

What can I eat? What can’t I eat?

* Fruit/vegetables juices and water

* Some detoxes allow fresh and frozen fruits

and vegetables

* Few allow whole grains and flaxseed * Solid foods

Pros of a Detox diet Cons of a Detox diet

* May reduce alcohol and caffeine intake

* Decreased intake of high fat and highly

processed foods

* Eating more plant based foods * Weight loss is from fluid and potentially muscle mass * Weight regain is rapid * Metabolism slows down, making it more difficult to keep weight off * Nutrient deficiencies

Ketogenic Diet: low-carb, high-fat diet that was originally designed to treat epilepsy. It uses fat for fuel and is now being used as a weight-loss method

What can I eat? What can’t I eat?

* Meat and fatty fish

* Eggs

* Full-fat dairy: butter, cream, cheese

* Nuts and seeds

* Healthy oils

* Avocados

* Low-carb vegetables: leafy greens, asparagus,

cucumbers, celery * Sugary foods: ice cream, pudding, sugary drinks * Grains * Fruit * Beans and legumes * Alcohol * Milk

Pros of a Ketogenic diet Cons of a Ketogenic diet

* Lowers blood glucose levels

* May decrease inflammation

* Rapid weight loss

* Vitamin and mineral deficiency * Electrolyte abnormalities * May increase your risk of heart disease * Lack of energy

13 10, 2016

Supplement of the Month

October 13th, 2016|Nutrition|Comments Off on Supplement of the Month

UltraMeal Advanced Protein

Why we love it:

* Metagenics continually evaluates their ingredients for safety and effectiveness and ensures that their products are of the highest quality. Their Advanced Protein contains 20 grams of protein and essential vitamins and minerals to help preserve lean skeletal muscle mass as we age, support protein synthesis and muscle growth and maintenance.

Why you need it:

* You may need this product if you have sarcopenia, the age associated loss of skeletal muscle mass. You may also need this product if you want muscle growth or muscle maintenance.

Food products rich in protein:

* High protein foods include: meat, fish, cheese, tofu, beans, lentils, yogurt, eggs, nuts, and seeds.


* Sarcopenia is the loss of muscle mass that occurs with aging. Aging is associated with decreased protein intake, weight loss, and decline in muscle mass. Research has shown that a protein supplement may be useful in preventing and reversing sarcopenia.

13 10, 2016

Sample Meal Plan

October 13th, 2016|Nutrition|Comments Off on Sample Meal Plan

Sample Meal Plan


* Overnight oats

Nutrition: 472 calories, 50 grams carbohydrates, 18 grams protein, 46% calories from fat

Morning Snack:

* Smoothie with protein powder

Nutrition: 385 calories, 55 grams carbohydrates, 22 grams protein, 23% fat


* Turkey Orzo Soup (see blog for recipe)

* 1 whole wheat roll

* 1 medium apple

Nutrition: 570 calories, 99 grams carbohydrates, 37 grams protein, 5% fat


* Chicken Brown Rice Bowel (see blog for recipe)

* Mixed green salad with balsamic vinaigrette

Nutrition: 469 calories, 33 grams carbohydrates, 31 grams protein, 40% fat

Evening Snack:

* Bell peppers with 2 tablespoons of hummus

Nutrition: 105 calories, 11 grams carbohydrates, 3 grams protein, 51% calories from fat

Total Nutrition for Day: 2,001 total calories, 248 grams carbohydrates, 111 grams protein, 28% calories from fat

For questions or to schedule an appointment, contact Susan at

13 10, 2016

Chicken and Brown Rice Bowl

October 13th, 2016|Recipe|Comments Off on Chicken and Brown Rice Bowl

Chicken and Brown Rice Bowl

* Ingredients

o ½ cup uncooked brown rice

o 24 ounces uncooked, boneless, skinless chicken breast

o Dash salt

o Dash pepper

o 2 teaspoons + 2 tablespoons olive oil, divided

o 1 tablespoon honey

o 3 tablespoons lemon juice (about 1 medium lemon)

o 1 teaspoons Dijon mustard

o ¾ cup chopped celery (about 2 stalks)

o ½ cup diced onion (about ½ small onion)

o 1 ½ cups grams frozen peas and carrots, thawed

o ¼ cup chopped basil

* Directions

o Cook brown rice according to package directions

o Bake or cook chicken in a skillet on the

stovetop with 2 teaspoons olive oil until firm

and opaque throughout

o In a large bowl, whisk together 2 tablespoons

olive oil, honey, lemon juice, and

o Dijon mustard. Add celery, onion, peas and

carrots, and brown rice; toss to coat. Divide

rice mixture into four servings (about ¾ cups

rice mixture). Top each with about 4 ounces

grilled chicken.

* Nutrition information

o Serves: 4 – Serving size: ¾ cup rice mixture +

4 ounces cooked chicken

o Per serving: Calories: 388; Total Fat: 17 grams; Saturated Fat: 3 grams; Monounsaturated Fat: 8 grams; Cholesterol: 79 mg; Sodium: 363 mg; Carbohydrate: 28 grams; Dietary Fiber: 3 grams; Sugar: 9 grams; Protein: 30 grams


For further questions or to schedule an appointment, contact Susan at

13 10, 2016

Turkey Orzo Soup

October 13th, 2016|Recipe|Comments Off on Turkey Orzo Soup

* Ingredients

o 1 large white onion

o 4 medium carrots

o 4 medium stalks celery hearts

o 2 tablespoons olive oil

o 4 cloves of garlic

o 1 ½ pounds turkey breast cutlets

o 10 cups chicken broth

o 1 ½ cups dry orzo pasta

o 2 lemons, juiced (about ¼ cup)

o 2 tablespoons chopped fresh parsley

* Directions

o Dice onion, carrots, and celery hearts. You should get about 2 cups diced onion, and 1 ½ cups each of diced carrots and celery

o In a soup pot, add diced vegetables along with 2

tablespoons olive oil and sauté for 5 minutes on

medium heat.

o Mince garlic cloves and add them to the pot, sautéing

for 2 minutes.

o Add in turkey breast cutlets (thinly sliced raw turkey

breast), broth, and dry pasta. Bring the soup to a

simmer, and then allow it to cook for 15-20 minutes.

o Test the orzo pasta for doneness before turning off the

heat. Remove the turkey meat and shred it using

2 forks, and then return it to the pot.

o Add in the lemon juice and fresh parsley. Stir to

combine, and serve hot in 2 cup portions

* Nutrition Information

o Serves: 8 – Serving size: 2 cups

o Per serving: Calories: 400; Total Fat: 5 grams; Saturated Fat: 1 gram; Monounsaturated Fat: 3 grams; Cholesterol: 53 mg; Sodium: 270 mg; Carbohydrate: 61 grams; Dietary Fiber: 5 grams; Sugar: 6 grams; Protein: 33 grams

For further questions or to schedule an appointment, contact Susan at

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