Eating Well on Vacation

Eating Well on Vacation

The summer months bring diet challenges for many people. One of the biggest obstacles is what to eat while on vacation.

Travel does make dining trickier because you don’t have your own food and kitchen. But, eating well doesn’t have to be disregarded just because you are on the road.

Here are a few tips on how to eat well on vacation:

1) Find a grocery store or farmer’s market to buy food.

When you are driving one of the best places to get meals on the go is a grocery store. I run in and grab some meat and cheese and olives from the deli. This is a much better option that fast food restaurants. Other quick pick up foods are: fruit, jerky, prepared salads, and yogurt or kefir.

If you have a refrigerator in your room it is also great to have a few of these items to snack on instead of the vending machine horrors that you have in a hotel.

2) When you eat out pass on the bread basket, pasta options, and dessert.

Request your server not bring a bread basket. Order a salad to snack on while you are waiting for dinner. Keep your focus on protein and veggies as your meal. Order a burger with no bun, fresh fish with vegetables, steak and a sweet potato with vegetables on the side. If you are tempted by dessert you probably didn’t eat enough protein and fat with your meal. Also, eating lots of vegetables helps with appetite, too. So, eat as much good food as you can to curb cravings.

3) Avoid the free breakfast in the hotel.

Most continental free breakfasts are: waffles, muffins, toast, sweetened yogurt, oatmeal, powdered egg products, and pastries. Finding a healthy choice at your hotel buffet is nearly impossible. Start your day by eating as well as you can to balance blood sugar and maintain your energy. The better your breakfast (the less carbohydrates in it) the less sugar cravings you will have in the evening.eat-vacation-egg-blog

Take some protein powder with you when you travel to make a shake or eat where you can get some good protein sources for breakfast.

Have a great summer!
Enjoy all the sunshine you can!

See you soon.

Yours in Health,
Kerry

3 Tips for Healthy Summer Snacking

3 Tips for Healthy Summer Snacking

I couldn’t figure out why my quest for better health seemed like an uphill battle in the summer when so many fresh foods were so plentiful.

I had every good intention of improving my health, but it seemed like everywhere I went, graduation parties, work events, family events, or any potluck or celebration… there was always something “out of the ordinary” which stopped me from sticking to my health goals.

Finally, I realized the most valuable lesson on my health journey. Are you ready for it? I was the one in control. It was not a matter of circumstance. Until I took control of the food that would be available to me and took personal responsibility for following my health plan and achieving my health goals. I was very familiar with failing at my health goals, but I was not familiar with being responsible for them. This was new to me.

Now, because of my incredible success with my health and nutrition, I’m highly driven and committed to being here for you and to help you do the same!

Do you want the key to improving your health? Here it is. Planning. Yes, that’s it!  You must become an active planner in your food choices and availability. As summer brings a lot of socialization, which combined with food, be sure to plan and prepare yourself for healthy food choices so you can stay on target and make forward progress in your health goal! This sounds good, right? Now, do you do that?

3 Simple Tips for Healthy Summer Snacking!

1) Contribute: Bring a healthy dish to the next gathering you attend!  You and your friends will reap the benefits. I can speak from personal experience here. When I began bringing healthy options to gatherings, many people commented that they were relieved to have healthy options when they were also looking to steer clear of sugary and processed foods.Closeup of a fresh vegetable salad with tomatoes and avocados, reminding you to nourish yourself with healthy snacks this summer.

2) Pack a Snack: If you’re attending an event where you can’t necessarily contribute, be sure to pack a small nutritious snack. I’ve done simple things like pack a Good Fat Bar, protein bar, or a bag of nuts in my purse, and I’ve also packed cut veggies and fruits in a cooler with ice in my car so that I had larger snacks to indulge in while I’m out.

3) Don’t Go Hungry: Eat a healthy meal before you leave so that you don’t find yourself indulging in the unwanted foods around you. Think of your grocery store trips; it’s always easier to stick to the plan when you’re not running on empty.

This summer look for some of the healthier “free foods” that are low in carbohydrates. If you don’t know your favorites, I highly recommend making yourself familiar with a few and google fun new recipe ideas to use these foods regularly! These are easy snack foods to contribute, pack, or find at most social occasions. Here are some low carb food highlights (and they’re easy to pack!).

  • Veggies:  Celery, cucumbers, mushrooms, olives, radishes, tomatoes
  • Fruits:  Apricots blueberries, raspberries, strawberries
  • Nuts:  Almonds, cashews, peanuts, pistachios

Remember, your health is in your hands. Enjoy your summer and all the summer fun of graduation parties, picnics, and social events without undoing your personal health progress!

Yours in health & happiness,
Kristen Clore
OTR, Nutrition Response Practitioner

I couldn’t figure out why my quest for better health seemed like an uphill battle in the summer when so many fresh foods were so plentiful.

I had every good intention of improving my health, but it seemed like everywhere I went, graduation parties, work events, family events, or any potluck or celebration… there was always something “out of the ordinary” which stopped me from sticking to my health goals.

Finally, I realized the most valuable lesson on my health journey. Are you ready for it? I was the one in control. It was not a matter of circumstance. Until I took control of the food that would be available to me and took personal responsibility for following my health plan and achieving my health goals. I was very familiar with failing at my health goals, but I was not familiar with being responsible for them. This was new to me.

Now, because of my incredible success with my health and nutrition, I’m highly driven and committed to being here for you and to help you do the same!

Do you want the key to improving your health? Here it is. Planning. Yes, that’s it!  You must become an active planner in your food choices and availability. As summer brings a lot of socialization, which combined with food, be sure to plan and prepare yourself for healthy food choices so you can stay on target and make forward progress in your health goal! This sounds good, right? Now, do you do that?

Here are a few simple tips!

1) Contribute: Bring a healthy dish to the next gathering you attend!  You and your friends will reap the benefits. I can speak from personal experience here. When I began bringing healthy options to gatherings, many people commented that they were relieved to have healthy options when they were also looking to steer clear of sugary and processed foods.tomato-salad

2) Pack a Snack: If you’re attending an event where you can’t necessarily contribute, be sure to pack a small nutritious snack. I’ve done simple things like pack a Good Fat Bar, protein bar, or a bag of nuts in my purse, and I’ve also packed cut veggies and fruits in a cooler with ice in my car so that I had larger snacks to indulge in while I’m out.

3) Don’t Go Hungry: Eat a healthy meal before you leave so that you don’t find yourself indulging in the unwanted foods around you. Think of your grocery store trips; it’s always easier to stick to the plan when you’re not running on empty.

This summer look for some of the healthier “free foods” that are low in carbohydrates. If you don’t know your favorites, I highly recommend making yourself familiar with a few and google fun new recipe ideas to use these foods regularly! These are easy snack foods to contribute, pack, or find at most social occasions. Here are some low carb food highlights (and they’re easy to pack!).

  • Veggies:  Celery, cucumbers, mushrooms, olives, radishes, tomatoes
  • Fruits:  Apricots blueberries, raspberries, strawberries
  • Nuts:  Almonds, cashews, peanuts, pistachios

Remember, your health is in your hands. Enjoy your summer and all the summer fun of graduation parties, picnics, and social events without undoing your personal health progress!

Yours in health & happiness,
Kristen Clore
OTR, Nutrition Response Practitioner
Dr. Amanda’s Nutrition Myth Buster on Fiber

Dr. Amanda’s Nutrition Myth Buster on Fiber

Nutrition Fiber Myth:

You must eat whole grains to get adequate dietary fiber.

Truth on Fiber: 

Sure, grains contain fiber. The majority of grains also promote inflammation and are highly processed prior their arrival to your grocery store. Most whole grains are very high in carbohydrates and can actually create the types of problems you are trying to prevent by eating more fiber; such as constipation, high cholesterol, and colon problems

There are many healthier sources of fiber such as nuts, vegetables, and avocados. Check out this website for a larger list:  Huffington Post

The very high in fiber food that I want to bring to your attention is my new found love:  chia seeds!

These seeds are not just for your chia pet anymore. Chia seeds are very high in fiber. Just for a little point of reference for you, look at the following table of chia seeds fiber content vs bread:

 

Grams of fiber per a 28 gram serving

Whole Wheat Bread  (1 slice= 28 grams)

1.9 grams

Chia Seeds (2.75 tablespoons=28 grams)

11 grams

There are many health benefits of chia seeds. Chia seeds have about 6X more fiber than whole wheat bread! Chia seeds are also low carb, high in Omega 3s and have many other health benefits.

It’s very easy to integrate chia seeds into your diet. When they are soaked in a liquid they form a gel, which makes them a great thickener. You can add Chia to other foods like yogurt and even beverages you drink. I enjoy the consistency so I sometimes throw some right into my water bottle.

If you aren’t so keen on the texture, you can also sprinkle them onto salads and other foods you are eating.

Check out these recipes for chia seed pudding.  It’s a great dessert alternative and a good way to get in chia fiber. And here’s the kicker…it’s incredibly easy to make!

Chia Pudding Recipes

I use coconut milk instead of almond milk and it works just as well. You can turn this into a keto recipe by using full-fat coconut milk and eliminating fruit and sweeteners (other than monk fruit or stevia).

Enjoy!

Dr. Amanda

Fluoride and Your Children’s Health

Fluoride and Your Children’s Health

Fluoride is frequently recommended by some dentists as a method to prevent tooth decay. But, fluoride can cause problems.

Studies have linked fluoride to damage to the neurological system in children. It is also has been shown to negatively impact the thyroid, pineal gland, and blood sugar levels.

Dental fluorosis is a condition where the tooth enamel is damaged by excess amounts of fluoride being ingested. Fluoride is in tap water, toothpaste, processed foods, and some medications. Using a fluoride-free toothpaste is recommended.

One website that you can go to for more information is http://www.fluoridealert.org. Good foods (not fluoride) are needed to ensure strong, healthy teeth. Bone broths, adequate-protein, healthy fats, and lots of vegetables are beneficial. Another tip for healthy teeth is to avoid white sugar and processed foods to help prevent dental caries.flouride-teeth-blog

Berkey sells a filter called Berkey Fluoride Water Filter- PF2, that get the fluoride out of the water. Most filters do not remove fluoride, it is difficult to get out.

More information on the Berkey Water Filter Systems can be found at http://www.bigberkey.com

Fluoride-free water actually tastes very good!

Yours in Health, Kerry

Read Kerry’s Bio

Cause of Loss of Taste

Cause of Loss of Taste

Here at The NHCAA we are always talking about eating good food.

Eating can be a very pleasurable experience, especially when you are eating healthily.

Some patients complain that they struggle with their diet because they have a loss of sense of taste. Many people who have a dulled sense of taste go for foods that have very strong flavors such as super sweet or very salty. Although there are many recommendations we can make about foods that may be more pleasing to your palates and some supplements that may help, there is a reason these patients have lost their sense of taste that needs to be uncovered. Discover what causes loss of taste below.

Some common reasons for a loss of sense of taste are chronic sinus issues, oral yeast infections, problems with the teeth or a history of smoking. Also, previous treatments with chemotherapy can damage taste and cause lost taste.

Anything that causes a loss of sense of smell also damages taste as taste and smell are closely linked. There were some nasal zinc products that were taken off the market because they were causing damage to the sense of taste.

A very common cause of loss of taste that you may not be aware of is prescription drug use.

Many people don’t realize there are medications that cause loss of taste. While practicing as a pharmacist, I found that most patients had no idea they were taking a medication that could affect their sense of smell. Part of the reason these patients aren’t being educated about this side effect is that many clinicians, such as their prescribing doctor, are unaware of this effect as well. The most common offenders are medications for high blood pressure, statins (for high cholesterol), Metformin (for blood sugar), Topamax, antidepressants and certain anti-fungal as well as antiviral medications.paleo dish

The good news is that if you have a lack of taste from taking any of these prescription medications, it is likely that after being off of the medication for an extended period of time (it could take several weeks or months), it is likely your sense of taste will return. As always, I caution you that before stopping any medication, you should consult with your medical doctor as many medications cannot be stopped abruptly and must be gradually weaned down.

Yours in health,
Dr. Amanda

Building a Foundation of Health with the Right Foods

Building a Foundation of Health with the Right Foods

The debate continues on about the benefits of plant-based diets (vegan or vegetarian) versus animal-based diets. My response to this question when patients ask me is not black and white. Every “body” requires different things at different times.

The biggest problem we all encounter is processed foods. I encourage all of our patients to decrease and eliminate the number of cookies, candy, cake, ice cream, potato chips, soda, white bread, pasta, cereals, and frozen dinners consumed.

Wondering what to eat for better health? We all eat too few vegetables (me included). And, they may be the solution to many problems we experience. Vegetables are full of vitamins and minerals that are required for a body to function well. Eating a large variety of vegetables is very beneficial. Vegetables should be the foundation of a healthy diet. But, eating vegetables alone may not supply all the minerals and amino acids (protein) we require.fdn-health-blog

I encourage the use of organic, grass-fed, farm-raised, hormone and antibiotic-free meat and eggs in place of conventional whenever possible. Conventionally raised meat is not as healthy as an organic alternative. Quality does matter so choose the best sources whenever possible.

The nutrients in animal products are beneficial for healing and energy. They are good for the heart, brain, muscles, and joints. But, at times, if a person is not digesting these foods well a temporary decrease or change in the type of meat might be needed to heal optimally.

So, as the debate continues, make the best choices for your body and choose foods that are good for your health and wellbeing. Continue to set targets and improve on what you are doing. Improve the quality of the things you eat. And, decrease the quantity of the processed foods. You are building a strong foundation for your future. If you are a patient ask your Practitioner if you should bring in certain foods to be checked to see what is best for you.

Yours in health, Kerry

Read Kerry’s Bio