Monthly Archive

Metrowest Nutrition

From Our Blog

Welcome to Anne and Jaimie!

Thursday, July 23, 2015

We are so excited to welcome Anne Godina and Jaimie Winkler to our practice! 

Anne Godina comes to us from Chicago where she worked at Timberline Knolls in their residential eating disorders and substance abuse program.  She also works with the New York Clinical Recovery Specialists in supporting individuals with individual meal support, exposure to challenge foods and helping to decrease anxiety around food and food-related activities. 

Jaimie Winkler is well-known in the eating disorder community here in Boston having worked for many years in the Klarman Eating Disorder Center.  We are so fortunate to have her extensive eating disorder knowledge and program development experience in our practice. 

You can read more about these two clinicians in their bios here:

Anne's Bio

anne@metrowestnutrition.com 

 

Jaimie's Bio

Jaimie@metrowestnutrition.com

 

Welcome ladies!  We are looking forward to great things to come as our team expands.  Please feel free to reach out to either Anne or Jaimie to ask them about their practice or contact us to set up an appointment today at 617-332-2282 or info@metrowestnutrition.com.

 

10 Reasons to Eat Local

Wednesday, June 17, 2015

Eating locally.  We hear about it all the time but why is it important?  Eating locally means choosing foods that are raised, crafted or grown nearby.  Where do you find these foods?  At your local farmers market, farm stands, Community Shared Agriculture programs (CSAs) or even in your grocery store.  Some local restaurants even source local ingredients for their dishes.  A hint for finding locally grown foods at your supermarket is to read the sign or label on the food.  Of course, you could also just ask! 

Here are 10 great reasons to eat local

1.  Help your local economy.  It makes sense, right?  Buying from local farmers puts money right in their pocket.  Money in their pocket helps feed other local businesses. 

2.  Fresher produce.  Local produce comes right from the farm to you with very little to no travel time.  Less handling and travel time mean less chance of bruising or acquiring parasites.  There is also less likelihood that the nutrient content has decreased over this time.

3.  Taste.  Local food simply tastes better.  This directly relates to the prior reason - it's fresher.  Have you ever eaten a strawberry or blueberry right off the vine?  Enough said!

4.  Longer time to ripen.  Local farmers can wait longer to pick their produce because it's not going far.  It doesn't have to be rugged enough to endure the handling and travel time and has a longer time to absorb powerful nutrients. 

5.  Less environmental impact.  There's less gas, energy and resources spent in transporting food.

6.  Promotes food safety.  Local food is less likely to become contaminated by food-born pathogens or bacteria due to less time in storage, transport and less overall handling.

7.  Helps enhance mindful eating.  One of the first steps to mindful eating is selecting your food and asking yourself, "where did this come from?".  When you talk to the farmer who grew the food, you not only know the answer to this but have and wonderful story behind it; this can really enhance the overall eating experience.

8.  Helps preserve green space and farmland.  Supporting local, small farmers preserves our natural green space and farmland.  This is great for air and water quality and also makes for a bucolic living area.  Plus, farms offer a great opportunity to teach children about food and where it comes from which increases the likelihood of them eating it!

9.  Promotes variety.  Farmers who run Commmunity Supported Agriculture programs (CSAs), sell at local farmers markets and to local restaurants, have greater demand and this allows them to raise a wider variety of crops and livestock.

10.  Helps create a sense of community.  Knowing where your food comes from connects you to those who grow it.  Instead of having a single, more detached relationship with your grocery store, you have numerous intimate connections with your local farmers, growers and artisans.

Looking for a farmers market?  Check out this site for a list of farmers markets throughout Massachusetts.  Are you a commuter?  If you travel on I-90, make sure to check out the MassDOT farmers markets located at 18 state service plazas. 

Gastric Bypass Support Group

Monday, June 08, 2015

Have you recently undergone gastric bypass?  Worried about staying on track this summer?  Let us help.  This is a tough journey and you don't have to go it alone.  Sue Miller, RD, LDN, CSSD has 18 years of experience working with gastric bypass patients and looks forward to helping you work towards you personal goals. 

  

                   

Join Sue for a 4-week nutrition series.  The group will meet on Wednesdays from 5:30-6:30pm starting Wednesday, June 24th.  Topics addressed will include portions, meal planning, energy goals, managing summer activities, hydration and whatever feels pertinent to the group as a whole.  Cost is $120 for the 4 weeks.  Space is limited.

Contact Sue for more information at 617-332-2282 x5 or sue@metrowestnutrition.com or pay here to secure your spot.

   

LAST DAY to sign up for Yoga of Eating!!

Thursday, February 26, 2015

**LAST DAY TO REGISTER!**

Join us for another great 'Yoga of Eating' Series starting in March.  The 4-week session will take place Thursday evenings from 6:30-8:30 March 5th-March 26th.  This has been a hugely successful workshop and we hope you can make it!  Contact Liz liz@metroewestnutrition.com and make a deposit below to reserve your spot today!

Still a couple spots left!

Reserve your spot today!

Payment Options

Let's "Nail" Eating Disorders

Thursday, February 12, 2015

Join us Monday, February 23rd 6:30-8:30pm for a night of nails, food and fun all while helping  "nail" eating disorders.  This fundraiser will kick off National Eating Disorder Awareness Week and support the Multi-Service Eating Disorder Association (MEDA) in their work providing services and treatment for eating disorders.  

Jamberry Nails offer the latest trend in manicures and pedicures and are also a lot of fun!  They are solid nail wraps applied with heat and pressure.  They come in over 300 styles or you can design your own.  Have a favorite piece of artwork or photo?  How fun would it be to where it on your nails?  Learn more about Jamberry Nails here http://folly.jamberrynails.net.  Can't make it but want to participate?  Check out the online party for this fundraiser at https://www.facebook.com/groups/551316335005318/

$30 for 1 sheet of nail wraps of your choice, food and beverage, a goodie bag including a sample of Nourish lotion and entry into a door prize raffle ($50 value).  40% of your purchase goes to MEDA.  We hope you can make it!  Please contact Amy Gardner to RSVP amy@metrowestnutrition.com or 617-332-2282x1.

 

Heart-y Soups

Monday, February 02, 2015

February is 'National Heart Health' month.  What better way to warm your heart and your belly this time of year than to prepare and enjoy a delicious soup with loved ones?

Many soups, particularly cream-based ones, are high in saturated fat and sodium.   Light, broth-based soups are often healthier choices, but unless the soup has some heartiness to it, you'll likely find yourself hungry soon after.

That being said, soups have the potential to be super heart-healthy and satisfying.   While most soups fill the stomach initially, to sustain your fullness and energy to the next meal or snack, make sure to include a source of carbohydrates (starch) and a source of protein (beans, meat, cheese, etc.).  Homeade soups are best because you can control the sodium and add extra ingredients to increase nutrition.  Vegetables, beans, healthy oils like olive oil and whole grains are all heart-healthy soup additions.  Here are a few soups to make a meal out of this season!  

Here's one we adapted from Cooking Light:

Loaded Potato Soup

Ingredients

4 (6-ounce) red potatoes 
2 teaspoons olive oil 
1/2 cup prechopped onion 
1 clove garlic, minced
1 1/4 cups fat-free, lower-sodium chicken broth 
3 tablespoons all-purpose flour
2 cups 1% low-fat milk, divided 
1/4 cup reduced-fat sour cream
1/2 teaspoon salt 
1/4 teaspoon freshly ground black pepper 
3 bacon slices (or turkey bacon), halved 
1.5 ounces cheddar cheese, shredded (about 1/3 cup) 
4 teaspoons thinly sliced green onions

Directions

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion and garlic; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.


Other soups you may want to try:

White Bean Turkey Chili
http://www.cookinglight.com/food/top-rated-recipes/best-soup-recipes/white-bean-turkey-chili-recipes


White Bean and Cabbage with Chicken Sausage 
Note:  Try this with red cabbage to add some extra antioxidants
http://www.epicurious.com/recipes/food/views/Cabbage-and-White-Bean-Soup-with-Sausage-241619


Spicy Thai Coconut Chicken Soup
http://www.myrecipes.com/recipe/spicy-thai-coconut-chicken-soup


Avgolemono Chicken Soup
(Greek Lemon and Chicken; use 1/2 salt to reduced sodium)
http://www.foodnetwork.com/recipes/cat-cora/avgolemono-chicken-soup-with-egg-lemon-sauce-recipe.html


Tomato Seafood Soup
http://www.tasteofhome.com/recipes/tomato-seafood-soup


And make sure to enjoy a piece of dark chocolate after!  ALSO heart healthy!

Water

Thursday, January 22, 2015

Water.  It's so easy to forget it this time of year but SO important not to.  50-60% of the body is water and it's a critical ingredient for all metabolic processes.  We need about 1ml of water for every calorie we consume daily; this equates to 48-64oz for most - more if you are an athlete. 

So, how do you know if you're not getting enough?  Fatigue, dry skin and headaches are a clue.  More severe signs of dehydration include extreme thirst, irritability, restlessness, dry mouth, little or no urine output (or very dark colored urine). 

During the colder months, we're less likely to crave a cold beverage.  However, there are other ways to get your fluids in.  Try decaffeinated or herbal tea or hot water with lemon.  Even coffee and regular tea offer the benefits of water intake but also may increase your need for fluid due to the diuretic effect. 

A good way to ensure you're getting enough is to shoot for 16-20oz of fluid with or between each meal.  After breakfast or lunch, fill up a water bottle or travel mug and keep it with you.  Having a water bottle or mug handy makes it more likely you'll take opportunity to get fluids it.  Another option during cold weather is soup.  Have a 16oz bowl of soup with your lunch and you've just about met your fluid needs for that meal.  Here are some great soup recipes from one of my favorite sources, Eating Well Magazine.

 

Interesting Stats on Resolution Success

Monday, January 05, 2015

I'm sitting here in my office with a little extra time on my first day back from vacation.  While I started with a full schedule this morning, a number of (new) patients didn't show.  This is unusual and it got me thinking about the motivation to change leading up to New Years and after.  Did these individuals resolve to make some health changes in the new year but when it came time, commitment fell short?  Was it just simply the fact that it was a cold, post-holiday Monday?  So, of course, I googled it.  This video was my first find and is a great and llustration of research done by Dr. Mike Evans comparing success of behavior change following New Years' resolutions versus resolutions made at other times during the year.  It's short and worth the watch.  The fact that weight loss is the #1 goal was no suprise.  The other results, however, were rather fascinating.  


It seems you are 10 times more likely to succeed with you goal if you make it at New Years!  So, now's the time for change folks.  

What are the keys to success?  

1.  Small Goals and Gradual Change

2.  Set Up Your Environment for Success

3.  Play Offense Instead of Defense

4.  Plan Ahead

5.  Reflect and Recommit


I would add support.  Taking the time to meet with a dietitian or other health professional gives you the opportunity to recommit to yourself -- to your health.  Let us help you reach your goals this year!  Contact us at info@metrowestnutrition.com or 617-332-2282 to set up an appointment today and get started on a healthier you!

Pass the Cheese Please!

Thursday, December 04, 2014

Are you a cheese lover?  If so then you're in good company!  This time of year definitely puts me in the mood for some warm brie, a nice viney blue or our family favorite, Dubliner.  Which is why this article in Food & Wine about the best artisinal cheese got my mouth watering.  It features some local New England cheeses including one from Shy Brothers Farm in Westport, MA.  Luckily, we don't have to travel to Vermont, Connecticut or even Westport to enjoy these delicious artisinals.  If you visit the farm's websites, you can find out where their products are sold or possibly order online.  

Many people assume cheese isn't "healthy" due to it's high fat content.  Before I argue that point, let's just say, so what if it isn't healthy?  Must every morsel we put in our mouths be contributing to the greater good of our body?  Is enjoying food important?  Is it possible to balance nutrition with enjoyment?  What happens when you deprive yourself of foods you love?  Managing your relationship with food is a personal matter and these are good questions to ask yourself. 

More often than note, deprivation leads to over-indulgence.  Think about this throughout the holiday season.  Let go a little more and let your body cues guide the way.  Try to avoid 'all or nothing' mentality.  Instead think 'some'.  Many people give themselves unrestrained permission to eat throughout the holidays with the caveat "my diet starts in January".  This can be a set up since the message remains that it's really not ok to eat these foods and therefore, you better get it all in while you can!  I'm going to repeat my favorite quote from Ellyn Satter once again, "when you give yourself permission to eat, you can give yourself permission to stop."  

Now for the health benefits of cheese.  It is "healthy".  Cheese is an excellent source of protein (5g/oz) and of course, calcium (~300mg/oz).  It also has a good amount of fat to help with satiety .  Cheese satisfies the palate's craving for creamy, rich and savory food.  Finally, recently a lot of attention has been placed on the importance of our microbiome (see former post,  "Getting to Know Your Microbiome" for more on that).  While there is still a lot of research to be done, probiotics appear to help improve gut bacteria. One of the best sources of probiotics is raw milk.  That's right raw, as in not pasteurized

If interested in raw milk, you will want to find a local farm that sells it. The Raw Milk Network within the Massachusetts chapter of the Northeast Organic Farming Association (NOFA) is a great resource for finding local dairy farms.  You will also find more information here on local, organic foods.  Eastleigh Farm in Framingham offers raw as well as pasteurized dairy. 

So go on, enjoy your cheese; along with a variety of other foods this holiday season!  

Here are some of our favorite combos:

1.  Baked brie with fruit.  Try this one Baked brie with apples and cranberries .
2.  Fruit and cheese platter.  Here are some tips for creating it.
3.  Baked into things like in these cheese crisps.
4.  Sprinkled on salad.  Read about 5 great cheeses for salads.


Get Your Greens!

Tuesday, December 02, 2014

We featured the first smoothie listed below at our wellness table at Blue Cross Blue Shield in Quincy last week and received rave reviews!  Many people asked for the recipe so we thought we'd re-post it.  Try both of these great green smoothies, each with a different nutrient profile.  The Kale-Pear smoothie is packed with vitamin C, folate and other B vitamins, lutein and zeanthin while the Avocado-Melon smoothie provides a good amount of mono-unsaturated fat, vitamin E, calcium and protein.  Both smoothie offer the benefits of fiber and water.  

Use these energy boosters as part of your breakfast or lunch or between meals instead of coffee.  Loading up on greens is a great way to recharge without the caffeine!  

Kale-Pear Smoothie (makes 3-4 servings)

1 banana

2 cups kale, cut, large rib removed

1 pear

1 cup grapes

1/2 orange

1 scoop veggie protein powder*

1 cup water (trade a 1/4 c for apple juice if you'd like)

1 cup ice

Mix in blender and enjoy!  You've just had your day's worth of folate, potassium, vitamin C and oodles of other vitamins and minerals.  Plus it's got fiber and a protein to help fill you up and balance blood sugar.

*Optional if you want some extra fiber

 

Avocado-Melon Smoothie

1 ripe, fresh avocado

1 cup honeydew melon chunks

juice from 1/2 lime

1 cup fat free milk

1 cup fat-free or lowfat yogurt

1/2 cup apple juice or white grape juice

1 TBSP honey

This sweet, creamy smoothie is a great alternative to ice cream adding the benefits of potassium, B-6 and folate along with the calcium.

 

 

 

 



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