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Metrowest Nutrition

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New Ideas to Avoid the Post-Lunch Energy Crash

Monday, April 14, 2014

Has post-lunch lethargy got you and your kids sleeping on the job?

In a recent article from Dr. Sears, it’s suggested to be mindful of the types of protein and the amount of carbohydrates we eat at lunch to keep our minds stimulated.  When it comes to kids lunches, Dr. Sears recommends packing protein foods that are high in the amino acid tyrosine such as seafood, turkey, tofu, legumes and tuna, to perk up the brain. Along with this he recommends that keeping the calories appropriate (for children 600-800 calories, for most adults 400-600 calories), keeping to 1-2 servings of a complex carbohydrate (such as quinoa, wheat bread or fruit), including to 1-2 servings of a healthy fat and aiming to eat the protein first, followed by the carbohydrates is the perfect recipe for a brain-stimulating lunch.  Foods that contain tryptophan, an amino acid that sedates the brain, include eggs, milk, bananas, dairy, sunflower seeds and meat. These tryptophan-rich foods paired with a large amount of carbohydrates as part of a higher calorie lunch can lead to a sluggish child after lunch as tryptophan is able to get into the brain at a high rate with this combination according to Dr. Sears.   As all children, and adults, are different, use these recommendations only if you see an improvement in your child’s attentiveness/behavior.

For more tips on keeping your energy up throughout the day, contact Ashley Bade Cronin at Ashley@metrowestnutrition.com or 617-332-2282 and make an appointment at one of our offices in Northborough, Framingham or Newton.

Packing a Healthy School Lunch

Wednesday, April 09, 2014

We have made it through this very, very long winter and although summer is in sight, there are still plenty of packed lunches left to put together. If you find yourself or your little one fatiguing from that go-to PB&J, here’s a few ideas to get you through the rest of the school year!

Remember the ABC’s of Packing a Healthy School Lunch:
Avoid lunch “burn out” by packing a variety of lunches
Balance your child’s lunch by including at least 3 food groups
Create a meal plan for the week and prepare lunches ahead of time

Go In With a Plan
-Ask your child for some input regarding what he or she would like for lunch
-Pick up foods you’ll need from the grocery store for the beginning of the school week. Cut up fruits and veggies and pre-portion snacks like baked chips or pretzels in bags before the week starts
-Take the 10-15 minutes to pack your child’s lunch the night before to avoid the morning rush.  

Variety is the Spice of Life
Spruce up your child’s usual sandwich with some variety:
-Vary bread choices for sandwiches- try pita pockets, wraps, English muffins, raisin or multi-grain breads or mini-bagels
-For younger kids- cut bread into fun shapes with cookie-cutters to keep lunches fun
-Try “filler” vegetables in sandwiches such as lettuce, tomato, peppers or cucumbers to help fit another serving of veggies into your child’s day
-Consider some unconventional sandwiches such as hummus on a pita, low fat cream cheese and jelly, sunflower butter or veggie and cheese wraps

Break the Sandwich Mold
As long as you provide your child with a balanced lunch it doesn’t always need to be a sandwich.
-Pack cheese and crackers, soup and a wheat roll, single serving cereal with fruit and milk or yogurt with granola as the main portion of your child’s lunch
-Dinner leftovers can be a great source for packing lunches. Add leftover chicken to a salad for the next day or use extra pasta to mix with light dressing, veggies and cheese for a healthy and filling pasta salad.

Mixing up the Sides
-Vary sliced fruits, vegetables, 100% fruit leathers, graham crackers, baked potato chips, granola bars, multi-grain tortilla chips or dried fruit to keep life exciting and offer a variety of different nutrients to your child’s lunch
-Desserts are OK for lunches- but may not need to be there every day. Try some alternative sweets such as yogurt, low fat pudding, fresh fruit or applesauce.

 

If you’re looking for further nutrition recommendations for your child, your self or your family, please see the contact information below for pediatric dietitian Ashley Bade Cronin RD, LDN, CSP to discuss setting up an appointment at one of Metrowest Nutrition’s offices in Northborough, Framingham or Newton.
Ashley Bade Cronin RD, LDN, CSP
ashley@metrowestnutrition.com

NEW location - Northborough

Saturday, April 05, 2014

We're very excited to announce our new office location at the Barrett Family Wellness Center in Northborough, MA.  Barrett is committed to providing a full spectrum of wellness services children, adults and families.  They specialize in pediatric occupational and speech therapy and we look forward to complimenting these services with nutrition counseling.

Our  pediatric dietitian, Ashley Bade Cronin will be at Barrett Family Wellness on Fridays starting April 4th.  We will open up more hours as needed.  It may be possible to set up a tele-counseling appointment if you aren't able to come in person.  Call us to find out more and to set up an appointment 617-332-2282.  Or, email Ashley directly at ashley@metrowestnutrition.com.

Our services at Barrett are eligible for insurance reimbursement.   We accept most major plans including BlueCross BlueShield, Harvard Pilgrim, Tufts, Aetna, United and Cigna.  Nutrition coverage varies depending on your plan but we can provide guidance on how to determine if your session(s) will be covered.

You do not need to be a current client of Barrett Family Wellness Center to see us at this location.  If you haven't already visited the center, it's a great set up for kids.  There are plenty of toys and books in the waiting room and even more options for entertainment inside the center.  We will be seeing adults here as well so if childcare has been a barrier in the past, hopefully this will help! 

We look forward to seeing you at our new location soon!


Can I Stomach This Work?

Tuesday, March 18, 2014

I had a phone discussion with a mom last week that left me asking can I stomach this work?.  She called because she'd discovered that her (overweight) 7-year old daughter was hiding food in her room.  She went on to say that she was concerned that the pediatritian was too laid back saying "she'll outgrow it" and "eventually someone will say something and she'll lose the weight".  Mom appropriately expressed concern that a peer noticing would actually launch her daughter into a full-fledged eating disorder.  My heart went out to her as she grappled with how and when to set limits around food, whether or not it's ok to allow her daughter to keep food in her room and how to help her lose weight without creating a psychological disorder.  Although I've discussed this with many parents before, rarely have I done so with parents of a child so young at least since I have become a parent myself.  I recognize that kids are dealing with these issues at a much younger age these days but somehow I've been able to keep some emotional distance.  This brought it all closer to home; this child was only a few years older than my own.  I got off the phone with a sinking, helpless feeling in my gut that that lingered through dinner.    

Weight is too often used as the primary measure of health and beauty.  It's viewed as something entirely under one's control.  And let's face it, to some extent it is but not with out dire consequences not the least of which is diminished quality of life.  We often see the body and our natural drive for food as something to be tamed into submission.  Even at the ripe age of 7.  Sending home BMI reports, talking about statistics on obesity, dichotomizing foods into "good" or "bad" (as children will most certainly interpret as "I'm good" or "I'm bad") and feeling lost ourselves in this battle against the"obesity epidemic" as it's so frequently described serves to create fear and shame as opposed to actually healing this problem.

Thankfully, I let my gut reaction guide my response to this mother who was clearly scared and feeling helpless as well.  I suggested she explore this with her daughter.  Ask her what she's feeling and what led her to hide these foods; to dig a little deeper find out what's under the behavior.  Offer a safe place for her to share whatever she may be feeling.  Remain nonjudgemental.  And last, but certainly not least, give her a hug.  

The same visceral reaction arose yesterday when one of my colleagues was sharing an eating disorder case in our supervision group.  She started by saying "it all started at age 7 when....."  Is this really the age we're starting to see these body image and disordered eating issues pop up?  This is more of a rhetorical question because I know the answer but just honestly, can't believe it.  I'm trying to think back to what I was doing at that age... riding my bike, playing outside, birthday parties with cake and ice cream, roller skating and pizza, huge ice cream cones after the beach, ballet.  Dieting or body image issues were no where in sight.  This may not have been the case for everyone but shouldn't it be?   Isn't self worth and self-care more important than a number on the scale?  Let's start thinking of some ways to help our young girls (and boys).  Here are some ideas from a great psychologist Catherine Steiner Adair.  

Better Together: Metrowest Nutrition Announces a New Partnership

Thursday, February 20, 2014
Peanut Butter & Jelly   
Bacon & Eggs
Chocolate & Anything…



There are some things in life that are just better together.  Metrowest Nutrition is excited to introduce you to our new partner, The Barrett Family Wellness Center where we hope to provide a “better together” approach to feeding your little ones.  The Barrett Family Wellness Center is a community-based, pediatric occupational and speech therapy facility. It was founded in April 2000 by Phyllis Barrett Samara, an experienced Occupational Therapist, who hoped to provide a family centered approach to patients’ care. The center is dedicated to enhancing the health and wellness of families and children affected by developmental problems including Sensory Integration Dysfunction, Attention Deficit Hyperactive Disorder, Nonverbal Learning Disability, Autism and Asperger’s Syndrome, Language Delays, and Articulation Errors and Apraxia.

Our resident pediatric dietitian, Ashley Bade Cronin RD, LDN, CSP will be starting office hours at the Barrett Family Wellness Center starting Friday April 4th.  Ashley hopes to bring her knowledge of pediatric nutrition and provide family focused care to parents and children struggling with picky eating, failure to thrive or any nutrition need at the Barrett Family Wellness Center. If you are interested in scheduling an appointment with Ashley please call 617-332-2282 extension 6. 

As a kick-off to our partnership, Ashley will be providing a free workshop, “Keep Calm & Feed On” on Tuesday March 25th from 6:30 to 8:30 pm at the Barrett Family Wellness center to review the basics on picky eating and offer many stress-free steps to feeding your child. Please call 508-898-2688 if you’d like to attend the workshop. 

Laxatives and Diuretics - A Good Way to Lose Weight?

Thursday, February 13, 2014
While laxatives and diuretics have clinical purposes, weight loss is NOT one of them.  Here, we'll explain exactly what they DO and what you need to consider before taking them.  Laxatives and diuretics are often abused by individuals with eating disorders because they provide a temporary sense of weight loss and "emptiness".  However, the medium- and long-term effects are exactly the opposite.

Let’s break down each one.

Laxatives:  

Stimulate the large intestine to empty its contents, which are primarily indigestible fiber and water. This occurs after food, nutrients, and calories are absorbed by the small intestine. Therefore any weight loss following the use of laxatives is primarily through changes in body fluid. Laxatives are often found over-the-counter in pill form.  Using laxatives regularly and/or in excess can result in dependence and make it difficult for your system to work on its own.   


Diuretics:  Force the kidneys to increase urine output. Although using diuretics may result in weight loss, it is all water and electrolytes. Once an individual rehydrates, they will regain the weight. Diuretics are not only found in pill form, but also in drinks that contain caffeine such as coffee, tea, and energy drinks.

Both classes of drugs are dangerous in that they can cause serious damage to the body.  Changes in mineral and electrolyte balance can disrupt the proper functioning of nerves, muscles, and organ systems. Some of the vital minerals affected include: sodium, potassium, magnesium, and phosphorus. Once an individual discontinues use of laxatives or diuretics, they can experience uncomfortable symptoms such as bloating, constipation, and even weight rebound caused by fluid retention. 
If you or someone you know suffers from laxative or diuretic abuse, seek the help of a medical professional. Eating disorder treatment is most effective with a team that includes: a physician, psychiatrist/psychologist, therapist, and registered dietitian. A dietitian can help you gradually decrease laxative and diuretic abuse and help your body find and maintain its natural fluid balance. 

A Whole Lot's a Shakin!

Thursday, February 06, 2014

Wow, so much has been going on here at Metrowest Nutrition that I haven't had a chance to update the blog!  That's soon to change with all the extra mind power we've gained.

For starters, we are thrilled that veteran pediatric dietitian, Ashley Bade, RD, CPS has come on board full-time.  If you call the office these days, you'll likely have a chance to talk with her live since she's now in charge of scheduling.  I'd also like to congratulate Ashley on becoming a Certified Specialist in Pediatric Nutrition.  For those who don't know what this is, believe me when I say it takes a lot of work and understanding of pediatric nutrition needs to earn this one.  Way to go Ashley!

We've also welcomed back Kerri Steinberg, MS, RD who will be seeing clients on Tuesdays in our Framingham office.  We're so excited to have her back and looking forward to having her clinical expertise to share with our clients.  Kerri has a lot of experience with weight management, diabetes and other medical conditions and is looking for referrals so feel free to send people you know her way! 

I'd also like to send out a warm welcome to Kristie Yeung, our nutrition intern.  Kristie is a graduate of BU's Sargent School and has been helping us a lot.  We're secretly all hoping she'll bring us all back to her homeland in Hawaii the next time she goes! 

Stay tuned for some more great things coming down the pike!

Aloha for now!

Grill Meets Salad

Tuesday, August 06, 2013

Looking for a healthy alternative for the grill?  Think salad.  It's definitely not the first food you'd think of tossing on the fire but it's definitely one of the best things I've tried.  I was out to lunch recently and out of curiosity ordered the 'grilled romaine hearts'.  The salad came topped with chopped onions, grilled grape tomatoes, applewood smoked bacon and gorgonzola cheese and was dressed with a balsamic vinaigrette. Grilled shrimp was the perfect addition.  It was absolutely delicious and I plan to attempt to reproduce the recipe at home.  Let me tell you, this is a salad that won't leave you missing your burger!  Find some other great grilled salad recipes here.  

Getting to Know Your Microbiome

Monday, July 29, 2013

A colleague sent me this great article  from the New York Times about the Human Microbiome Project.  The microbiome are the trillions of bacteria living on our skin and in our gut.  This article is a little lengthy but Michael Pollan gives a fascinating and in-depth look at the importance of these inhabitants to our overall health.  Learn how our microbiome may influence the development of allergies, asthma and other increasingly common health conditions.  Could we be accidentally killing off one of our greatest defenses with the wide use of antibiotics?  What is the long term impact?  Are babies born by c-section at an increased risk for allergies?  If so, is there anything we can do to prevent this?  Pollan discusses all of this in the article.  He also discusses how our microbiome could even be connected to obesity.  I highly recommend taking some time to read it.

 

Zinc: Is Your Child Getting Enough?

Wednesday, July 24, 2013

Zinc is and important yet often overlooked mineral.  Along with iron, it's one of the most common deficiencies in kids' diets.  Zinc is essential for growth and development but also plays a critical role in appetite and taste perception. 

As nutritionist and author Kelly Dorfman points out in her book, "What's Eating Your Child?", kids with zinc deficiency typically present as picky eaters with poor appetites and poor growth (although not ALL picky eaters have zinc deficiency).  Zinc is not a standard test on most pediatric lab panels so deficiency can easily go unnoticed.  If your child has a lackluster appetite, picky eating and/or poor growth it's probably a good idea to rule this out. 

Foods highest in zinc are beef and chicken.  Interestingly, those with zinc deficiency are often turned off by meat likely due to altered taste.  Other great sources of zinc include toasted wheat germ, pumpkin seeds and dark chocolate.  Fortified cereals are a great source of zinc for kids.  The #1 source of zinc (although not a realistic option for most kids) is oysters with 154 mg in a 3oz portion. 

The daily recommendation for zinc is 3mg for 1-3 years, 5 mg for 4-8 years, 8mg for 9-13 years and 11mg from 18 years on.  Zinc deficiency has been seen in patients with depression and eating disorders  and according to psychiatrist James Greenblatt, MD, repletion may eliminate the need for drug therapy in some cases.  For children with zinc deficiency, a therapeutic dose of 35mg a day is recommended.



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