Nutrition Specialists LLC

Happy Thanksgiving!

Fats gets a bad rap, but they are still essential for our health. They provide structure to cells, cushion membranes, and are needed to absorb fat-soluble vitamins. Fats are more calorically dense than protein and carbohydrates and less satiating that protein and while we usually need less fat relative to protein and carbs, it’s important that we not completely cut out this macronutrient from our diet. We will all have different dietary fat needs and working with a Registered Dietitian can help you in that aspect!

4 simple reasons to eat a slice of pie!

Carbohydrates are our body’s main source of energy for the body. It is the gas that makes the car run. From vital functions like digesting food and keeping the heart beating to simple activities like walking and talking and all the way to complex activities like hiking on a trail or lifting weights, carbs are necessary for us to function. Everyone benefits from having carbs in their diet, and it is especially important for growth. A Registered Dietitian can help develop a plan for any nutrient needs you may have.

Protein is an important part of the daily diet. It provides building blocks for our cells and is involved in enzymes and hormones to keep the body’s system functioning properly. While everyone needs protein daily, protein needs are greater for certain individuals such as during accelerated growth in childhood, pregnant or lactating women, as well as athletes. If you’re wanting to make sure you’re getting the proper amount of protein for your needs, get in touch with a Registered Dietitian to come up with a plan to reach your goals.

November is National Diabetes Month. Over 34 million Americans are living with diabetes. With diabetes, the body’s ability to make or properly use insulin is impacted. Insulin, the hormone made by the pancreas, helps cells store and use energy from food. However, if you have diabetes, glucose will collect in the blood but it does not get taken into the cells so your body isn’t getting the energy it needs leading to high glucose levels damaging cells in the body.

There are three main types of diabetes:
-Type 1 Diabetes: the pancreas either makes no or too little insulin. This often begins at childhood and cannot be prevented through diet or lifestyle, though it can be helpful for management.
-Type 2 Diabetes: the pancreas does not make enough insulin or the body doesn’t use the insulin it makes. This usually develops slowly
-Gestational Diabetes: the body doesn’t make enough insulin during pregnancy. This often goes away once the baby is born.

If you have been diagnosed with diabetes, a Registered Dietitian can help you to create an eating plan. Medications, lifestyle, and other health issues will be taken into account to ensure your body gets nutrients it needs to achieve your goals and manage your diabetes.

Happy Tuesday, Everyone!

Time changes on Sunday, are you prepared? Sleep is probably one of the greatest, most inexpensive health tools we have. It’s important for many metabolic processes and a lack of sleep has been associated with several health issues. Check out the tips above for what can help the transition vs what can hurt it.

Vitamin D, or “the sunshine vitamin,” is a fat-soluble vitamin that is needed for good health. It helps your body absorb calcium, which is one of the main building blocks for strong bones. In addition, your muscles need it to move, and your nerves need it to carry messages between your body and your brain. Vitamin D is also necessary for supporting your immune system.

Vitamin D in fatty fish such as salmon, tuna, and mackerel are among the best natural sources of this nutrient. On the other hand, it is present in many fortified foods such as most milk, some plant-based milk alternatives, breakfast cereals, orange juice, yogurt, and some other food products.

Always check with your health care provider before taking dietary supplements.

Happy November! Here’s what’s in season this month. What vegetables screams “November” at you!?

Have you heard of habit-stacking? The concept behind this is to attach a new habit you want to put into your routine with something you’re already doing consistently.

Here are some things to tips when it comes to stacking habits:
-List out some of your current habits
-Brainstorm some of your new daily goals. Break them up into small, actionable steps
-Make your habits foolproof by creating goals that are too easy not to do
-Add a new habit to an old one for ease
-Stay positive. There may be setbacks when implementing new habits, but that is part of the process. Growth is not linear. Always remember your “why” and how these habit stacks impact your bigger goals

Happy Monday! You got this.

What is magnesium? Simply put, it is a mineral that our body needs to stay healthy and is important for many functions in the body. Since it is considered a major mineral, higher amounts are needed compared to other trace minerals such as iron or zinc. While magnesium is found in many foods, some may reach for dietary supplements. Since magnesium supplements may react with some medications, it’s important to discuss the need with a health care provider. In addition, some with certain health conditions may have lower levels of magnesium in their diets so it’s beneficial to work with a Registered Dietitian who can help with the management of those conditions as well as work with you to create a personalized plan to meet your nutrient needs.

Embrace seasons of change in your life!

Which team are you?

Meal prepping and batch cooking can be very beneficial when it comes time to eat throughout the week. Instead of getting to meal times and wondering what you’re going to eat, you already have food waiting for you!

What are some pros and cons to these meal methods?
Meal Prepping Pros:
-Convenient if you have a busy schedule
-Can save time and money throughout the week
-Avoids stress of figuring out what to eat
Meal Prepping Cons:
-Meal prepping can be time consuming
-Eating the same meals may get old for some people
-Can be difficult if preparing food for the whole family

Batch Cooking Pros:
-Convenient and cost effective
-Gives you different options to choose from
-Saves time during the week
Batch Cooking Cons:
-Higher risk of food spoilage if too much is made
-Cooking day can be time consuming
-May be harder to determine portion sizes

Whichever one you choose, there’s no doubt that these meal methods can save you some time throughout the week!

Always find yourself needing a late night snack? While there’s nothing wrong with snacks, try some of these strategies and adjust your nutrition before heading to the fridge.

Here is a rundown of milk & milk substitutes. There are many reasons people may choose alternatives to cow’s milk, whether it be allergies, taste preference, intolerances, or if you’re following a more plant-focused approach to eating. Each milk has its advantages and disadvantages, depending on the person.

Your reminder going into the week!

5 Non-Nutrition (ish) Ways to Help Ease Your Stress.

When it comes to your nutrition and stress, choosing a healthful, balanced eating style is one of the best things for you body. In addition to the tips above, there are a few nutrition strategies when it comes to stress

-Avoid or limit caffeine - caffeine can lead to feelings of being “wound up” and may make stressful situations more intense
-Make meal times calm and relaxed - your body will digest food better in stressful situations when you take a few breaths and enjoy your meals in a relaxed environment
-Eat enough for your body - during stressful situations, it can be easy to overlook eating or not feel hunger, it’s important to get in food and nutrients your body needs. A Registered Dietitian (RD) can work with you to develop and plan when it comes to nutrition and stress.

When it comes to eating after a workout, you want to make sure you’re giving your body what it needs in order to recover. You’ll need protein to support muscle growth, carbohydrates for your glycogen stores (what we use when exercising) and finally, fluids to rehydrate.

If you’re on the go, maybe a protein shake or smoothie with fruit is what you reach for. Maybe you’ll eat a protein bar and fruit.

If you want something to eat, but not a full meal, reach for a turkey sandwich. Or have a yogurt parfait with fruit.

If you want to sit down for a full meal, make sure you have lean proteins like chicken, turkey, fish, or tofu. Add some carbohydrates to the side such as rice, potatoes, or pasta. Throw in some color for nutrients.

Don’t forget to add in fluids and electrolytes for rehydration, especially following an intense and/or sweaty workout.

Find what works best for your body and your tastebuds and recover following a workout.

Help us welcome our newest dietitian to the Nutrition Specialists team, Heather!

Heather is a Registered Dietitian with over 13 years of experience and a passion for helping each person find their personal path to a healthier more abundant life, which includes addressing a patients sleep, stress and physical activity. Her goal is to empower one person at a time with the nutrition knowledge to take back their health.

Heather has personal experience with living a gluten free lifestyle for over 20 years related to personal food intolerances. She has experience working with clients regarding diabetes, weight management, renal disease, food allergy and intolerances, and family wellness. She also currently works in a dialysis clinic, in-patient specialty hospital, and long term-care.

Outside of work Heather enjoys spending time with her husband and two children, reading, walking her dog and planning the next family vacation.

Head to our website nutritionspecialistsgroup.com to learn more about how you can start working with Heather!

It’s National Taco Day!! How are you celebrating?

Habit creation in order to make change can look something like this habit loop.

-Cue: a trigger or kick-starter that you choose will tell your brain to start the routine that you’d like to start implementing in order to create a habit
-Routine: execute a routine and start with small, actionable steps rather than an overly ambitious routine
-Reward: do something you enjoy. This will let your brain know that this habit loop is worth sticking to memory in the future

Example of a behavior you may want to begin implementing: At ___ time of day on Monday, Wednesday, and Friday (cue), I will go to my favorite exercise class (routine) because I know I will mentally and physically benefit from moving my body (reward).

Notice that the routine is a bit smaller and more actionable. Rather than everyday, you have planned for three days/week. Instead of heading to a class you don’t like, you’re hopping into your favorite exercise class you know you will enjoy!

Keep the habit loop in mind when it comes to making or breaking your habits.

It’s National Women’s Health & Fitness Day! This day focuses attention on the importance of regular physical activity and health awareness for women.

Daily Reminder: Sometimes the bravest and most important thing you can do is just show up. - Brene Brown

Trying to nail down what to eat before a workout?

If you’re 3-4 hours from a workout and want a full meal, choose a mix of carbohydrates, protein, and some color (fruits and/or veggies). Some ideas are: Turkey Sandwich + Fruit, Chicken and potatoes + veggies, Oatmeal with milk + fruit, or Eggs, fruit + toast

1-2 hours before a workout? It’s possible that if you had a full meal mentioned above, you may not feel the need for this snack. If that’s not the case, some ideas are: Fruit smoothies with milk, Granola bar and sports drink, Yogurt parfait, or Low-fat Cottage Cheese + Rice Cakes.

Need last minute fuel about 30 minutes out from exercise? Some options include fast digesting carbohydrates and low-moderate protein such as: Sports drinks, Applesauce, or Fruit.

When it comes to fueling before a workout, the closer to the workout, the less fat and fiber you want in your meal/snack to avoid an upset stomach. Find a couple options you know work for your body and help you feel fueled for physical activity.

I feel seen.

Has everyone heard of the Five Love Languages? Here we have them explained with a burrito!

Has everyone heard of the Five Love Languages? Here we have them explained with a burrito!