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Nutrition Consultation at Cooper Clinic

August 11, 2014 Leave a comment

In this year’s Medscape survey, 50 percent of primary care respondents said they spent 16 minutes or less with patients. Cooper Clinic physicians spend up to two hours with every patient. We’re rounding out the blog series that broke down each of the six components of the comprehensive preventive exam at Cooper Clinic. If you haven’t followed along, read about the first five (of six) components to get caught up.

  1. Medical Exam & Counseling
  2. Laboratory Analysis
  3. Cardiovascular Screening
  4. Multidetector Computed Tomography (MDCT) Scan
  5. Skin Cancer Screening
  6. Nutrition Consultation

One-on-one consultations with a registered dietitian nutritionist (RDN) are designed to help patients gain the knowledge and skills needed to achieve a healthy lifestyle. This consultation includes nutrition coaching, a personalized action plan with diet recommendations and a computer analysis of a Three-Day Food Record to calculate the nutrients in your diet.

If eating well were easy, we would all be healthier and weigh less. But the bottom line is that staying faithful to mindful nutrition is hard. We may know what foods to choose, but just cannot find the strategy to make good choices. Or we may think we know the right food choices to make, only to find that a “healthy” bran muffin has as much fat and calories as a gooey cinnamon roll. Some of us would not know how to recognize a good fat from a bad fat if our life depended on it (which in some ways is kind of does).

Our RDNs can take the complex concepts of nutrition and translate them in simple terms as they apply to your individual dietary habits. Are there specific foods you love that need to be modified to be more nutrient dense? If your cholesterol is a tad high and you want to increase fiber in your diet for cholesterol lowering? An RDN can show you how to make simple changes in your food choices to make that happen. Are you on the go and prone to missing lunch? Our RDNs can tell you which of the meal bar substitutes (and there are a zillion out there) make the most sense for your nutritional needs, taste preferences and weight goals.

There is so much information online and in the news that it can be difficult to separate fact from fiction. Is it good to take calcium supplements to protect the bones or bad to take calcium supplements because of risk to the heart? Do I get enough calcium in my diet so I don’t even have to worry about supplements?

With a one-on-one consultation, your specific needs can be addressed. Are you a vegetarian worried about protein intake? Are you pre-diabetic and wonder which food choices will help you lower your blood sugar? Do you entertain clients at restaurants and need to find a way to eat a healthy meal from the menu without being a wet blanket? Surely nothing kills a party faster than having the host order a chicken breast with kale and a side of water.

Just as important as helping you make a road map for your nutrition journey, our dietitians are with you every step of the way. They are there for you if you need to come in to the clinic for a visit to brainstorm about roadblocks or you can schedule a phone consultation as frequently as would like to keep you headed in the right direction. The nutrition train is definitely one you want to get on board.

To learn more about Cooper Clinic’s preventive exam, click here or call us at 866.906.2667 (COOP).

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Look Great and Feel Great This Summer

An easy way to remember the servings of fruits and vegetables you should be eating daily is to think, “five is fine, nine is divine”.

Everyone wants to look great and feel great, especially in the summer months. Cooper Clinic dietitian Elana Zimelman, RDN, LD, CDE, provides simple strategies to wear summer tank tops, shorts and swim suits with confidence.

Hydrate every day. It is recommended that women get 11 cups of fluid per day and men get 15 cups of fluid per day. These do not have to be solely water. Keep a water bottle handy so you have it on your mind and have it with you all of the time. Water prevents over-snacking; we think we are hungry but we are probably thirsty. Not only will hydration help you feel great at the pool, but studies show dehydration can affect energy levels, fitness and even job performance.

Don’t overdo the alcohol. Moderation is essential when it comes to alcohol, because there’s a fine line between a potential benefit of a glass of red wine and doing harm to your body. Alcohol provides extra calories—that add up quickly! It reduces your inhibitions, which leads you to eat unhealthy foods and more of it. To moderate your alcohol intake, alternate each alcoholic drink with a glass of water, decaffeinated tea or another sugar-free beverage.

Don’t eat a lot of salty foods. To look and feel your best, plan a clean diet with fresh produce, fruits and veggies. This is easy to do in the summer with watermelon, peaches, plums and more, all in season. Elana says fruit is nature’s candy—enjoy it!

With a turkey sandwich for lunch, replace the starchy pretzels, crackers or chips with crunchy carrot sticks or cucumber slices. This will help get rid of processed foods that are high in salt, which makes us retain water.

Receive proper nutrition every day and keep your calories in check.

  1. Eat breakfast every day. Eating breakfast has proven to decrease the chances of overeating during the day and it helps to pack in the nutrients early! Aim to pair fiber and protein to start your day. Prepare a bowl of oatmeal, sweetened with raspberries with a side of egg whites. If you’re not an oatmeal lover, try natural peanut butter on 1-2 slices of whole wheat toast with a sliced banana.
  1. Eat every 3-4 hours. Plan three meals, with 1-2 snacks prepared throughout the day. Measure and pre-package snacks to manage portion control. Ideally each snack should be approximately 150-200 calories. My two favorite snacks that Elana suggested to pack for the office are 1) a small handful of nuts (10-14 almonds) with an apple and 2) a high fiber granola bar like the Kashi® Dark Chocolate Mocha (it goes great with a cup of decaffeinated coffee!) When selecting protein or snack bars, look for lower amounts of sugar and plenty of protein and fiber. View Cooper Clinic healthy snack recipes here.

With these helpful strategies, soak up the sun (don’t forget SPF) and enjoy the beautiful summer weather. For information about Cooper Clinic Nutrition services, click here or call 972.560.2655.

What Nutritionists Eat When They Dine Out

I was sitting in an interview with Meridan Zerner, MS, RDN, CSSD, LD, listening to her give tips on how to make a healthy decision at meal time when I thought, “I wonder what she eats when she goes out to dinner?” The writer asked questions about changes anyone could make when they were meal planning and the information Meridan shared was great. There were plenty of tips and tricks I could use while grocery shopping but I spend more time dining out with friends and family than I do cooking at home.  A few weeks later, I finally got around to chatting with Meridan about how she decides what restaurants to dine at and what she orders.

“Whatever happens, always eat consistently throughout the day,” says Meridan. Meals and snacks provide you with the necessary nutrition and energy to have the most productive day. Eating regularly also helps to avoid overeating when you do finally sit down to eat. Consider eating a lighter lunch before a big dinner but definitely don’t skip a meal.

  1. Think lean and green. Always go for salads, fruits and vegetables first. These foods are high in fiber and will fill up your stomach faster. Whether it’s a cup of fruit or vegetable soup, you will be starting off with foods that will keep you from overindulging later in your meal.
  2. Consider sharing an appetizer. Splitting that delicious appetizer will help you manage portion control. Eating two appetizers instead of an entrée is another great way to make sure you’re eating a healthy portion size.
  3. Substitute for something healthier.  If your meal comes with pasta or rice, consider substituting that for double veggies in order to get the healthiest version of the meal possible.  Most restaurants are willing to allow customers to substitute or make changes to the listed menu items as dietary needs continue to change.
  4. Skip the sauce. Depending on what you order, you’re adding an additional 500 calories to your meal. Skipping that extra sauce, oil or butter goes a long way in managing your caloric intake. Meals may start out healthy but be mindful of how little extras add up quickly.

Choose restaurants carefully and always know before you go. Look at menus online before deciding where to plan your next meal. Check out Healthy Dining Finder for restaurant reviews and contact Cooper Clinic Nutrition Services to find out how to plan meals according to your lifestyle.

Break the Fast!

September 4, 2013 Leave a comment

What’s your favorite healthy breakfast?

Did your kids eat their breakfast before heading off to school today? Did you? Kids who see their parents eat breakfast are more likely to eat breakfast too.

Think of breakfast as an early morning refueling for the body. It’s a chance to replenish your body’s glucose, also called blood sugar, the main source of energy for the brain. Breakfast eaters have been shown to have higher test scores and better behavior in school than non-breakfast eaters.

Don’t let the morning rush keep your family from getting something fast and nutritious. Some on-the-go and quick-fix ideas include:

  • high fiber cereal mixed with yogurt and apple slices
  • peanut butter and banana on a whole grain toasted waffle
  • high fiber cereal bar and low-fat cheese stick
  • whole grain toast or tortilla with melted low-fat cheese and fruit
  • whole grain cereal and fat-free milk topped with slivered nuts

Rev up the day with good nutrition and your whole family will be off to a great start.

Check out recipes from our dietitians for more breakfast ideas.

For more information about Cooper Clinic Nutrition Services or to schedule a nutrition consultation, click here or call 972.560.2655.