Blog will be on hold for a little while

Hi to all following The Raleigh Center for Medical Weight Loss blog. I will be leaving the practice, so this blog will be on hold for a little while until a new registered dietitian starts with the practice. I hope everyone has enjoyed the blog, and look for the blog to resume again soon.

Thanks,
Monika Kraus, MS, RD, LD

It’s strawberry season

It's Strawberry Season

It is the time of year when strawberries are in abundance in the Raleigh area. Whether you get them from the supermarket, farmers market, or pick them yourself at a local farm, they are sweet and ready to eat. You can even grow them in your own backyard. Strawberries are a great snack and are often referred to as "nature's candy". They provide a variety of nutrients including vitamin C, fiber, folate, potassium, and are high in antioxidants. They are also low in calories, providing 50 calories for 1 cup of strawberries. And best of all, strawberries at this time of the year are delicious.

 

Below are some great ways to eat strawberries this summer season

• Add them to a cup of nonfat yogurt.
• Add them to a salad at lunch or dinner.
• Make a smoothie mixed with strawberries, bananas, milk, and ice.
• Make a fresh strawberry jam.
• Add balsamic vinegar and a small amount of sugar for a tasty strawberry side dish at dinner.
• Dip a strawberry in melted dark chocolate and let it harden in the refrigerator. Then enjoy it as an after dinner treat.
  
  

Chicken and Strawberry Salad

(Recipe from CookingLight.com)

Ingredients

Dressing

• 1 tablespoon sugar
• 2 tablespoons red wine vinegar
• 1 tablespoon water
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons extra-virgin olive oil 
  
  Salad
• 4 cups torn romaine lettuce
• 4 cups arugula
• 2 cups quartered strawberries
• 1/3 cup vertically sliced red onion
• 12 ounces skinless, boneless rotisserie chicken breast, sliced
• 2 tablespoons unsalted cashews, halved
• 1/2 cup (2 ounces) crumbled blue cheese
  
  Preparation
  1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.
  2. To prepare salad, combine romaine and next 4 ingredients (through chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving.
  
  

When going to the supermarket it is always helpful to have a shopping list (and trying to stick to it).  This helps to avoid “impulse purchases” which lead to spending more money and likely bringing home unhealthy food items. Below is a link to some apps available for making a weekly food shopping list on your smart phone.

 http://online.wsj.com/article/SB10001424127887324787004578497134076534410.html

Stress manangement through a healthy diet

Stress Management Through a Healthy Diet

What you eat plays a large role in stress management. The list below provides many food sources to help you look and feel your best every day.

·         Complex Carbohydrates may reduce stress by increasing serotonin levels in our bodies. Whole grains, high fiber breads and cereals, brown rice, and whole wheat pasta are great sources of complex carbohydrates.

·         Vitamin C may reduce stress hormone levels while strengthening the immune system and reducing free radical formation. Good food sources include in oranges, strawberries, blueberries kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and grapefruit.

·         Magnesium helps to regulate the levels of cortisol, a hormone released when the body is stressed. Good food sources include spinach, salmon, beans, and nuts, and apricots. Try to have fatty fish at least one time a week, make a vegetarian chili, and snack on nuts on a regular basis.

·         Omega 3 fatty acids help regulate cortisol levels. Good food sources include flaxseeds, walnuts, soybeans, and salmon. Try using ground flaxseed on yogurt, in homemade breads, and in a smoothie.

·         Nonfat and lowfat dairy products contain calcium and B vitamins, which are needed for the health of your bones and nerves. The proteins in milk also have a calming effect on the body by lowering blood pressure and reducing levels of cortisol in your body.

Limit your intake of caffeine and alcohol. The chemicals in caffeinated products and alcohol cause the release of the stress hormone adrenaline. This causes an increase in your heart rate and blood pressure, which in turn, can increase your stress level.

Portion Distortion

Portion Distortion: How much should you be eating?

Measuring out your food

1. Measure, measure, and measure some more…
2. Try to use the same size plates/bowls/silverware. This will help you to learn what food portions look like on your plate – when you have a good understanding of portion sizes you can measure less often.
3. Read food labels to help estimate the correct serving size.
4. When eating out, use your hand or other objects as a measuring tool.

• 3 ounces of chicken, fish, or meat = Palm of your hand
• 1 ounce of cheese = Tip of your thumb
• Vegetable or fruit = your fist
• ½ cup of pasta or rice = tennis ball
• Cereal = your fist
• Small potato = computer mouse

Tips for success

1. Use smaller plates
2. Put the proper portion size on your plate. If you want seconds, go for additional vegetables.
3. Do not eat directly out of a bag or carton. Instead, take out an appropriate portion and put it on a plate, container, or baggie to eat.
4. Keep your serving dishes on the counter instead of the table. It will help to reduce the chances of going back for seconds.
5. Do not watch TV or read a book while eating. Try to focus on enjoying the food you are eating and the company you are sitting with.

When Shopping

1. Do not go to the market hungry.
2. Beware of free "samples'. The calories can add up quickly.
3. Whenever possible, purchase individual portion sizes of snacks.
4. Do not buy "mini' sized snacks. It often leads to eating more than you planned.
5. Choose lean/low fat meat/chicken/turkey.
6. Be careful about "fat free" versions of your favorite packaged foods. Fat free, does not mean calorie free, and many times fat free packaged products are not many calories less than their full fat version.

Eating Out

1. Avoid all-you-can eat restaurants.
2. Order a salad (with salad dressing on the side) as an appetizer. This will help you to eat less of your main meal.
3. Eat half of the food on your plate or share an entrée with someone else and order an extra side salad. – ask for a take-out container to take the other half of your meal home.
4. Drink water with your meal.

Reading Food Labels

1. Understand how many servings are in a package.
2. Read the nutrient values to help pick out healthy foods.
   
3. Fat free does not mean calorie free.
4. Compare similar foods to find the healthiest variety.

It’s time to start a vegetable garden

It's Time To Start a Vegetable Garden

 

It is the time of year when more local fruits, vegetables, and herbs are available in the market. But even better than buying this fresh produce from the market, is to grow it yourself. It can be a wonderful experience when you make a salad with your home grown tomatoes, cucumbers, and peppers when you prepare homemade salsa with fresh tomatoes and cilantro, or add strawberries from your garden to your breakfast. It is easy to start a garden, a great way to get fresh organic produce, and can save lots of money at the market.

 

Top reasons to start a garden at home

• You will likely eat more fruits and vegetables. It is more convenient to grab fresh produce from the yard than having to plan a trip to the market. You and your family will also be more excited about eating vegetables and fruit that you worked hard to grow.
  
• The fruits and vegetables will have more nutrients as they will be picked the same day they are eaten. Often, store bought produce has been picked days or weeks before you eat it, and therefore lose many of their nutrients.
  
• Freshly picked produce just tastes better.
  
• You can grow your fruits and vegetables pesticide free.
  
• You will save money. One plant can grow a lot of vegetables.
  
• You can grow herbs which can add flavor to many of your favorite dishes.
  
• By planting, weeding, and watering your plants, you will be outside more and be more active. This will burn calories, build muscle tone, and provide some Vitamin D.
  

 

Tips for a successful garden

• You can build a garden in your yard, in containers, or can even grow herbs under your kitchen window. So no matter how big or small your yard is, you can grow some plants.
  
• Now is the time to start planting. You can purchase soil, vegetable plants, and the tools at your local hardware store. Garden centers have staff available to help you find the right tools and materials needed to make your garden. You can also read online about suggestions for a successful garden.
  
• Be sure to water your garden regularly.
  
• If you will be going out of town, ask a neighbor to check on your garden, and in return for their hard work, allow them to take any vegetables that are ready. By the time you get back home, more will have grown in their place.
  
• Be sure to weed your garden. Weeds will steal the nutrients in the soil. Don't let that happen.
  

 

Enjoy all the fresh fruits and vegetables in your garden!

We will be having a Supermarket tour on Saturday, April 20, 2013 from 10-11am.

Let our Registered Dietitian teach you how to get the most out of your Grocery Shopping.

Learn how to:

Read Food Labels

Shop the perimeter of the store

Choose lean meat, fish, and poultry

Choose how fat dairy products

Choose healthy snacks

And a lot more...

 

 

Join Monika Kraus, RD for a Supermarket Tour

When: Saturday, April 20, 2013 from 10-11am

Where: Harris Teeter 120-100 St Albans Drive, Raleigh NC 27609

  

Please Contact us at at 919-232-9436 to sign up.

Only $5 to attend – preregistration is required

There are only 5 slots available. Don't miss out, sign up today.

 

Healthy Eating on a budget

Healthy Eating On a Budget 

It is important to eat healthy for your well-being and it is important to eat on a budget for your wallet. So how do you do both at the same time and be successful. Preparation is key. Below are some tips for success.

Before you shop

1. Look at weekly supermarket circulars in the newspaper, online, and in your weekly mail. They will give you great information about what products are on sale for the week.
2. Sign up for local supermarket discount programs. This can save you a lot of money at checkout. Many markets will also give you an option of receiving emails with current discount offers including double and triple coupon weeks.
3. CUT COUPONS – this is a great way to save money. You can find coupons in the newspaper, online, and at the market. Only keep the coupons you will actually use, otherwise you end up with a big pile of coupons that can be cumbersome to sort through. Some great online coupon sites include: smartsource, couponnetwork, and redplum. You can even buy coupons at a discounted price on ebay.
4. Be sure to develop your weekly meal plan prior to going to the market. Try to plan your meals around healthy foods that you already have at home, the foods on sale in the market, and your current coupons.
5. Look for healthy recipes. Try to develop a list of 10 easy to prepare healthy favorite recipes that you can cycle through. Each month try to add at least one recipe to the list and put away older ones that you no longer would like to use for awhile.

Food Shopping

1. Be creative as to where you shop. Try the market, superclubs, the local farmers market, or join a Community Supported Agriculture program (CSA).
2. Shop with a plan – always have a list – and stick to it. Develop a shopping list based off of your weekly meal plan. This will help decrease impulse buys.
3. Limit your visit to the market to 1-2 times a week. Additional trips mean additional risk of impulse purchases.
4. Never go to the market hungry. It will lead to impulse buys.
         
5. Try to go to the market at less crowded times. Weekdays or early mornings on the weekends are often best. It is easier shop for healthy items when the market is less crowded.
6. Look high and low. Often the less expensive brands of food are not placed at eye level.
7. Try to shop the perimeter of the store for fresh foods. Try to avoid purchasing a lot of processed foods (which tend to be in the center of the market).
8. Purchase local produce that is in season. It is often picked only a day or two before you eat it – meaning more nutrients and better taste. It is also often less expensive. Farmers markets are a great place to find reasonably priced local produce.

Preparing Meals

1. Set aside time to prepare meals. It is a lot easier to prepare extra food when your schedule is less busy than coming home from work late and trying to put together a healthy meal.
2. Try to stick to your weekly meal plan. It will help to save time and money.
   
3. Store leftovers in the refrigerator and/or freezer (and remember to use them). This is a great way to save money and makes meal preparation easier when you do not have time to make a meal.
4. Have a vegetarian based meal 1-2 nights a week. It will likely be healthier and is less expensive than a meat based meal.
5. Invest in well-made freezer containers to store leftovers for future meals.

$$$ Enjoy your improved health and financial savings $$$

Healthy Foods for Healthy Skin

You are What you Eat:

Healthy Foods for Healthy Skin
 

We often think of lotions, creams, and soaps for bringing out the best in your skin. Did you know that what you eat also affects how your skin will look and feel? Below are some great foods to help keep your skin looking young, prevent premature aging, reduce your risk of skin cancer, and bring out the best in your skin.

Water: Drinking water helps to keep your skin hydrated. Hydrated skin helps move nutrients around and removes toxins. Try to drink eight 8-ounce glasses of water a day.

Green tea: Green tea has anti-inflammatory properties that may help reduce the health risks from ultra-violet light. It may also reduce the risk of skin cancers. Try drinking a cup of green tea every day.

Vitamin A, C, and E: All three of these vitamins provide antioxidant properties which are helpful to your skin. There are many factors that can damage your skin including the sun, air pollution, and cigarette smoke. Antioxidants help to repair the skin from these and many other irritating agents.

• Vitamin A is vital for skin health. It is necessary for the maintenance and repair of skin tissue Great sources of Vitamin A include carrots, sweet potatoes, and cantaloupe. Low-fat dairy including yogurt, low fat cheese, milk, and cottage cheese also provide a great source of Vitamin A. The healthy bacteria in yogurt also help with digestion which is beneficial for your skin.
• Vitamin C fights premature aging by reducing the damage caused by free radicals from the sun, smoke, and pollution. Some great food sources include kiwifruit, oranges, strawberries, bell peppers, broccoli, and cauliflower.
• Vitamin E also protects skin cells from ultra violet light, smoke, and pollution that produce cell damaging free radicals. It also helps reduce the appearance of wrinkles. Food sources include sunflower seeds, almonds, peanuts, peanut butter, wheat germ, and tomatoes.

Omega-3 and Omega-6 fatty acids: Fatty acids act as a barrier to harmful agents and also act as a passageway for nutrients to get into your skin and waste products to get out. The healthier your cell membranes are, the better they can hold moisture. Fatty acids can be found in salmon, tuna, flaxseed and walnuts.
Healthier cell membranes → moisture in your skin → softer, younger-looking skin.

Selenium: Selenium helps to protect your skin from sun damage and delays aging by protecting skin quality and elasticity. Selenium can be found in whole wheat bread, muffins, and cereals; turkey, cottage cheese, tuna and Brazil nuts.

Enjoy a variety of healthy foods that contain the nutrients above to help your skin and overall health.

Your skin will thank you!

Another link to an article on limiting sugar in your diet

Attached is a link to an article on limiting sugar in your diet.

Enjoy the article.

http://www.bellinghamherald.com/2013/03/18/2907855/healthy-eating-tame-the-sugar.html