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This
is an archived article. Would you
like to see the current
article & recipe
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Why
do I need a
Dietitian?
As a Registered
Dietitian, I
can work with
you in a
variety of
ways.
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Many
difficult diet
issues, which
can range from
high
cholesterol or
diabetes to
long term
obesity and
general weight
loss, are best
addressed by
someone
specifically
trained and
experienced in
nutrition
counseling.
Dietitians are
recognized by
the medical
community as
the experts in
nutrition and
diet. Few
doctors
specialize in
nutrition, and
chances are
your doctor has
referred you to
the services of
a registered
dietitian.
Dietitians work
with the most
challenged
dieters.
Dietetics is a
high-tech
science which
requires
special
training and
education. The
qualifications
to become a
dietitian
require a
minimum of a
bachelor's
degree plus an
experiential
program
(internship).
RDs also
demonstrate
their knowledge
of food and
nutrition by
successfully
passing a
national
credentialing
exam.
With this
training
together with
over 10 years
of experience
in nutrition
education and
working with
patients, I
possess both
the technical
knowledge, as
well as
personal and
professional
qualities you
will
appreciate.
Changing your
eating habits
can be
challenging
both
emotionally as
well as
physically. I
can understand
where you are
coming from,
and help you
achieve your
goals with good
judgment and
understanding.
Eating right
and staying
healthy is a
challenge in
today's busy
environments.
We are relying
more on
restaurants and
convenience
foods to
provide our
meals. Learning
how to eat
right and to
succeed at your
goals can be
simplified by
someone with
knowledge about
the
complexities of
good nutrition
who can
translate that
into a workable
eating plan.
Why go it
alone?
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RECIPE
OF THE
MONTH
Potato Scallop
Chicken
Casserole
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A
warm, hearty,
EASY dish that
will fill your
soul on a cold
evening!! Serve
with a tossed
green salad and
some fruit for
dessert to stay
within your
eating
plan.
Serves 4
3 medium
potatoes,
sliced 1/4 inch
thick (peeled
if you
like)
2 medium
onions, thinly
sliced
3 tomatoes
sliced
Salt or no-salt
seasoning
Freshly ground
pepper
4 half chicken
breasts, boned
and skinned
1/2 cup chicken
stock or
bouillion
1 tsp dried
rosemary (or 1
Tbsp fresh if
available)
1 Tbsp soft
margarine
Paprika
Spray an 8 inch
square
casserole with
"Pam" or other
spray oil.
Cover with a
layer of
potatoes, and
then a layer of
onions, then a
layer of
tomatoes.
Season each
layer with salt
(or no-salt
seasoning) and
pepper.
Place the
chicken breasts
on top of the
potato/onion/tomato
layer. Top the
chicken with
another layer
of potatoes,
onions and then
tomatoes.
Season these
layers as well.
End with a
layer of
potatoes.
Add the chicken
stock, sprinkle
with the
rosemary, and
place small
dabs of the
soft margarine
on top.
Sprinkle with
paprika.
Cover and bake
for 1 hour in a
preheated 350
degree oven, or
until potatoes
are tender.
(time will
depend on the
thickness of
potatoes).
Remove the
cover the last
10 minutes of
baking to brown
the top
slightly.
Nutrition
information:
Each serving
provides:
292 Calories,
31 g. protein,
5 g fat, 30 g
Carbs, 68 mg
Cholesterol
If following
"Exchange
system", each
serving
provides:
4 oz
protein/meat
2
Carbohydrates
2
Vegetables
1
fat
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WHAT
IS YOUR FIBER IQ??
Or, How do I go beyond
Bran?
There is more to
fiber than just the
crunch. We are all
hearing more about fiber
in the media. Soluble,
insoluble, roughage, oat
bran....there are so
many messages!! What are
the benefits? Is it
really
important?
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What is fiber?
Fiber is simply the
undigestible cell walls
of plants. It is not a
single food or
substance, and although
bran has come to mean
fiber to many, there are
actually several forms
of fiber in our
foods.
Why is fiber
important?
Insoluble fiber (usually
bran) will provide
larger, softer stools
and moves the waste
through the colon
quickly, preventing
constipation. The best
accomplishment of fiber,
however, comes from the
soluble types of fiber:
gums and pectins which
modulate blood sugar and
pull cholesterol out of
your colon. Fiber can
also be a weight
watcher's friend, since
other types of fiber,
(cellulose and
hemicellulose) take up
space in the stomach and
make us feel full. Foods
high in other forms of
fiber (pectin, gums and
lignins) reduce the
absorption of fat and
perhaps some proteins,
which lower the amount
of calories being
absorbed from your
food.
Fiber has a role in
preventing many
diseases: Diabetes,
obesity, heart disease,
cancer, hypertension and
diverticulosis.
How much fiber do
I need to eat?
The National Cancer
Institute recommends
between 20-30 grams of
fiber for healthy
adults. It is felt that
most adults in the US
only eat between 5-10
grams of fiber per day,
even if they are trying
to eat a healthy diet.
Fiber content of foods
is always stated on the
"Nutrition Facts" label.
Take a few days to count
your fiber grams, and
see where you are.
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How
do I get enough
fiber in my
diet?
Foods vary in
the amount and
type of fiber
contained in
them. Your best
source of fiber
starts with a
whole grain
breakfast
cereal. Look
for a cereal
with at least 5
grams of fiber
to start your
day on the
right
track.
Secondly, make
sure you are
eating three
servings of
fruit per day.
Fruits
generally
contain between
2-4 grams of
fiber per
serving,
although
berries can
contain up to 8
grams of fiber
per cup of
berries.
Your next best
bet to increase
fiber is to eat
more beans and
legumes. These
are naturally
high in fiber,
usually
containing 7-9
grams of fiber
per low-calorie
1/2 cup!! Plan
3 legume/bean
meals per week!
How about bean
burrito for
lunch once a
week?
Fourth step is
to eat only
whole grain
breads and
crackers. This
is a tricky
one! Marketers
seem bent on
feeding us
white flour
disguised as a
"whole
grain".
Make sure the
first
ingredient on
your bread or
cracker label
is "whole grain
flour" (either
wheat or
whatever grain
is in the
bread).
Remember they
are out to
trick you, it
is usually
whole grain if
the front label
says:
Rye or
Whole
grain or
Whole
wheat or
Whole
oat.
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It
is usually mostly
refined (all the fiber
has been removed), if it
says cracked wheat,
multi-grain, stoned
wheat, wheatberry,
oatmeal, seven grain or
seven bran.
Lastly, increase
your vegetable intake.
Vegetables contain
between 2-4 or more
grams of fiber per
serving. Veggies vary
widely, but clearly
eating a wide variety of
fresh veggies, both in
salads and as a cooked
vegetable will increase
your fiber intake and
your health. Be sneaky:
throw some broccoli in
your baked potato, add a
handful of cauliflower
to canned soup, add a
cup of spinach to your
pasta sauce. Keep a
supply of cut, frozen
veggies in bags in your
freezer to make things
easy.
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For
more information, or to get
started with your own
dietary plan, call our office for
an appointment!
(916)
446-4449
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