Archive for August, 2009

RMR Squared…

Recipe Modification Rules to help your Resting Metabolic Rate

Recently, I was working with a client who did such a fabulous job building her skills with recipe modification. We found ourselves questioning why the heck they even have some of the ingredients in recipes? Great job Pam!

Checklist:

  • Switch grain to WHOLE grain (make sure the first ingredient is WHOLE)
  • Use low-fat or non-fat (OR cut fat in half) *In some cases you can actually eliminate oils and it will still be a HIT.
  • Decrease portions of grains to 1/2 cup per person
  • Decrease portions of protein per person to the following:

                                        Lean red meat, pork, ham = 3 ounces

                                       Chicken, Turkey, Swordfish, Tuna, Bison = 4 ounces

                                       White fish or Shellfish = 6 ounces

  • Automatically add twice as many vegetables as the recipe calls for, because MORE IS HEALTHIER anyways.
  • Add a different color vegetable to increase phytochemicals.
  • Items to experiment decreasing: Bread crumbs, cheese, oil, butter, mayo, rice, flour, sugar, syrup, pasta, milk, nuts, cream, and concentrated fruit juices.
  • Substitution of the day: GREEK YOGURT 0% Fat  can replace sour cream!

                                -GY with packet of Hidden Valley Ranch Seasoning                                                                                                           

                               -Dollop GY on a baked potato, black bean or lentil soup

                              -Make a Berry Parfait: 1 cup GY, Frozen blueberries and 2 tablespoons of Kashi Nuggets

Great reference for FREE nutrient analysis: www.nutritiondata.com 

HAPPY COOKING!

Nicole

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Results of the week….

I received an email this week on a man I have been working with for the past 4 months. He came to me because his doctor warned him if his cholesterol levels did not improve before his next visit he would have to go on medication. I recommended specific lifestyle changes that would support improved levels with individualized supplements.

“I got my report back from the doctor on my cholesterol and it was way down. He did say that it was a lot and so I didn’t need to come see him or need any medication.” – Jim

Initial lipid panel:
Total cholesterol: 261
HDL: 45
LDL: 159
Triglycerides: 145

After 4 months WITHOUT medication:
Total cholesterol: 180
LDL: 129
HDL: 45
Triglyceride: 132

EAT HEALTHY. BE HEART HEALTHY.

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Testimonial of the day!

Hi Nicole:
Just wanted to say thanks! You helped me a lot yesterday and made the process seem less painful. Your mannerism is great because of your positive approach and taking action rather than dwelling on what was not done. You did not allow me to beat up on myself.

Thanks for making the meeting a productive one; I like the hands on approach and not just talking. Perhaps we should incorporate planning the menu for the week or 3 days menu as part of our session? If I was doing this on my own or though one of those other groups I would have quit a long time ago.

Thanks for your support and your ideas. I am now refocused and ready to restart. I am amazed at how empowered I feel because I am prepared. I know what I am going to have for each meal; great stress reliever. My goal is for this week is to be prepared at all times.

Thanks.
Jennifer

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Conquering Airport Breakfast Food

After being put up in a hotel from a connection misconnection in Ohio last night, it was a bit difficult to find a decent breakfast not having planned this experience. It’s so easy to walk up to the conveniently placed fast food lines, but I decided to search for 10 minutes to find something that was going to give me some energy today. Even though I’m still in travel route, I have lots of work to do upon arriving back home. This is what I found:
• Gensoy Protein bar (240 calories, 15 g Protein)
• Gensoy Soy crisps
• Almonds
• Fruit cup
In a sleepy state, I was tempted by the following:
• Starbucks
• McDonalds
• Cinnabunn
• Wolfgang Puck Café

Seize the day, no matter what!
Yours in good health,
Nicole Cormier, RD, LDN

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Traveling Tips

After working with several clients traveling this summer, it’s come the time for me to practice what I preach in regards to heading to the airport. I packed my travel snack bag with me this morning with the following:

-Bag of carrots
-Soy crisps
-Orange
-Luna Bar

Into my suitcase is my:
-Nature’s Path Smart Bran cereal
-Almonds
-More Soy crisps

I feel great about being in control for snacks and breakfast. I’ll be seeking out where to get my fruits and veggies upon arrival. See everyone when I return!

Yours in good health,
Nicole

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Kellog’s All Bran Bran Buds

Today, my client asked about Bran Buds….
Here are the Ingredients:
WHEAT BRAN, SUGAR, PSYLLIUM SEED HUSK, OAT FIBER, HIGH FRUCTOSE CORN SYRUP, SALT, BAKING SODA, CARAMEL COLOR, SODIUM ASCORBATE AND ASCORBIC ACID (VITAMIN C), NIACINAMIDE, REDUCED IRON, ZINC OXIDE, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), RIBOFLAVIN (VITAMIN B2), FOLIC ACID, THIAMIN HYDROCHLORIDE (VITAMIN B1), VITAMIN A PALMITATE, VITAMIN B12, VITAMIN D, BHT (PRESERVATIVE), ANNATTO COLOR.

This is not a great choice for the following reasons:
-Second ingredient is sugar
-It contains high fructose corn syrup
-It has isolated fiber (oat fiber) which is the only possible reason
it can have 13 g of fiber! Some of it does not count towards our
daily needs.

Send me products you’re questioning!
Yours in good health,
Nicole Cormier, RD, LDN

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