Monday, December 29, 2008
WHOLE FOODS Cooking Demo
Whole Foods and EB Nutrition are partnering together to bring you "Holiday Hangover, " Wednesday, January 13, 2008, at the Whole Foods on Rockville Pike in Rockville from 6:30 until about 8:00. Melissa Bosslet, RD, LN, and the Whole Foods staff will present ways to compensate for the holiday indulgence and start the new year off on the right track.
Saturday, December 20, 2008
EB On the Radio
Listen to Registered Dietitian, Melissa Bosslet, on Rockville Central's online radio. She discusses tips for surviving holiday eating. Melissa broadcasted Friday, December 19, 2008 around 12:30.
Friday, December 19, 2008
What Makes Milk Organic?
On my way to work this morning, I heard a very interesting story on National Public Radio. Standards for labeling milk organic could be changing to incorporate mandated grazing times for the cows. Some large scale organic farms host large numbers of cows in a small field, leaving very little room for grazing and grass feeding.
As of now, regulations for "USDA organic milk" include cows that are free of BGH (bovine growth hormone) and antibiotics, the cows feed is grown without pesticides and chemicals, and that the cows have "access to pasture." Specific pasture time may be required due to the growing desire to know what the term "organic" is describing and because of the disparity in the health content of the milk. Depending on the grazing facilities, cows eat different grasses, including clover, or a combination of a grass and corn-based diet. The milk from the clover fed cows was 60% higher in omega-3 fatty acids. Omega-3 content differed per season as well because of the decreased amount of time cows grazed in the colder, winter months. Gillian Butler, an animal nutritionist with the Nafferton Ecological Farming Group at Newcastle University in Great Britain, published this research in the Journal of Food Science and Agriculture.
Keep your ears percked for more information on organic milk. In the meantime, notice that Whole Foods has the lowest prices around on organic dairy!
As of now, regulations for "USDA organic milk" include cows that are free of BGH (bovine growth hormone) and antibiotics, the cows feed is grown without pesticides and chemicals, and that the cows have "access to pasture." Specific pasture time may be required due to the growing desire to know what the term "organic" is describing and because of the disparity in the health content of the milk. Depending on the grazing facilities, cows eat different grasses, including clover, or a combination of a grass and corn-based diet. The milk from the clover fed cows was 60% higher in omega-3 fatty acids. Omega-3 content differed per season as well because of the decreased amount of time cows grazed in the colder, winter months. Gillian Butler, an animal nutritionist with the Nafferton Ecological Farming Group at Newcastle University in Great Britain, published this research in the Journal of Food Science and Agriculture.
Keep your ears percked for more information on organic milk. In the meantime, notice that Whole Foods has the lowest prices around on organic dairy!
Thursday, December 18, 2008
Going Gluten Free?
If yesterday's post sounded close to home, it may be a good idea to consult with the Registered Dietitian's at EB Nutrition to discuss a gluten sensitivity. Trying a gluten free diet can be difficult if you are not sure which foods to avoid and where to look for gluten. There are traces of gluten in most foods, even if the food does not contain any wheat, rye, or barley. Oats, for example, are often processed in the same plants as the above grains, thus causing inflammation after ingestion. Gluten can be found in trace amounts in anything from postage stamp paste to chocolate chips.
Although the incidence of gluten intolerance and Celiac's has not increased, the number of people being diagnosed has risen. Thus, the number of gluten-free products and wonderful gluen substitutes and recipes have multiplied. Try these bars for some home-made goodness and a gluten free snack: http://www.elanaspantry.com/snacks/power-bars/. Yum!
Although the incidence of gluten intolerance and Celiac's has not increased, the number of people being diagnosed has risen. Thus, the number of gluten-free products and wonderful gluen substitutes and recipes have multiplied. Try these bars for some home-made goodness and a gluten free snack: http://www.elanaspantry.com/snacks/power-bars/. Yum!
Wednesday, December 17, 2008
Undiagnosed Gluten Sensitivity
by Melissa Bosslet, RD, LN
Gluten intolerance and Celiac's Disease is becoming more widespread and mainstream. Although the disease has been documented all the way back to the first century AD, diagnosis and recognition have progressed rapidly, especially in the last few years. The relationship between the protein found in most starches, gluten, and the inflammatory response associated with Celiac's was discovered mid 1960's. Around the same time, the diagnostic process was revolutionized with the invention of the jejunal biopsy apparatus. With this mechanism, observation of damage to the intestinal mucosal layer could be observed.
In more recent days, even as recent as the last few years, the medical world has stepped up the screening process for Celiac's. Because Celiac's is an autoimmune disease, anyone with another autoimmune disease (i.e. Hashimoto's, lupus, diabetes)should be screened, along with anyone else in the family. The DQ8 and DQ2 gene have been recognized as carrying the Celiac gene. Therefore, if a family member has Celiac's, relatives should be screened. Clinics often screen anyone with diagnostic symptoms as well - diarrhea, vitamin deficiency, gas, bloating, depression, and fatigue.
Although only 1% of the population carries the gene for Celiac's, many people are gluten intolerant or gluten sensitive. They do not have an autoimmune reaction to the protein, but a reaction none the less, potentially leading to a damaged immune system, chronic infections and viruses, gastrointestinal discomfort, and extreme fatigue. In both cases, a gluten free diet and restriction of wheat, barley, rye, and some oats is beneficial and the only cure. Intestinal damage and an increase in mortality are often the other option.
Gluten intolerance and Celiac's Disease is becoming more widespread and mainstream. Although the disease has been documented all the way back to the first century AD, diagnosis and recognition have progressed rapidly, especially in the last few years. The relationship between the protein found in most starches, gluten, and the inflammatory response associated with Celiac's was discovered mid 1960's. Around the same time, the diagnostic process was revolutionized with the invention of the jejunal biopsy apparatus. With this mechanism, observation of damage to the intestinal mucosal layer could be observed.
In more recent days, even as recent as the last few years, the medical world has stepped up the screening process for Celiac's. Because Celiac's is an autoimmune disease, anyone with another autoimmune disease (i.e. Hashimoto's, lupus, diabetes)should be screened, along with anyone else in the family. The DQ8 and DQ2 gene have been recognized as carrying the Celiac gene. Therefore, if a family member has Celiac's, relatives should be screened. Clinics often screen anyone with diagnostic symptoms as well - diarrhea, vitamin deficiency, gas, bloating, depression, and fatigue.
Although only 1% of the population carries the gene for Celiac's, many people are gluten intolerant or gluten sensitive. They do not have an autoimmune reaction to the protein, but a reaction none the less, potentially leading to a damaged immune system, chronic infections and viruses, gastrointestinal discomfort, and extreme fatigue. In both cases, a gluten free diet and restriction of wheat, barley, rye, and some oats is beneficial and the only cure. Intestinal damage and an increase in mortality are often the other option.
Monday, December 15, 2008
Party Proof Your Diet
by Melissa Bosslet, RD, LN
MSNBC offers advise on which foods to pick at the holiday dinner table. For example, they suggest opting for the mashed potatoes over the stuffing and picking ham over a turkey drumstick. The article is very helpful if these specific foods are at your holiday party, but if they aren't, how do we keep on track with our nutrition plan?
Refer to our December newsletter for more details, but these 3 tips are the essential to stay at the top of your game.
1. Get plenty of sleep- The number 1 problem we see when clients are not losing weight is lack of sleep. The body responds to inadequate sleep by producing cortisol, a stress hormone that leads to weight gain around the middle region.
2. Avoid backloading- Eat a consistent amount of calories throughout the day. If you wait until dinner and especially holiday meals to fill up, energy levels will suffer throughout the day. Your metabolism responds better to small meals spread out throughout the day. Keep healthy snacks convenient so while you are out and about, your blood sugars remain stable. Also, do not go to the party starving. It is more difficult to control choices when your body is deprived.
3. Get moving!- At EB, we say that, "Eating right is just the beginning." Part of what we mean by that is you can only stay so healthy by picking the right foods. You need to stay active during the holidays to burn calories, keep your metabolism functioning, keep muscle tone, and to stay energized. Next time you are feeling sluggish, head to the gym. I guarantee you will feel more energized afterwards.
Keep in mind that these concepts work all year round - not just with the holidays. Enjoy the holidays, but also keep in mind they do come once a year. You probably will survive without having two helpings of your Grandma's famous pie!
Here is a good recipe to bring to a party. Pile your plate with veggies, take about 2 tablespoons of dip, and step away from the appetizer table!
Sesame, Spinach, & Artichoke Dip
Makes 1 3/4 cups
1 bunch of fresh spinach
1 14.75-oz. (396 g) jar or can water-packed artichoke hearts, drained
2 sprigs fresh mint, leaves only
1/4 C. (60 ml) tahini, (sesame seed paste)
Juice of 1/2 lime 1/2 t. ground cumin
3/4 t. salt
1 T. nutritional yeast (optional)
1 t. toasted sesame seeds
Dash or two of paprika
Refer to our December newsletter for more details, but these 3 tips are the essential to stay at the top of your game.
1. Get plenty of sleep- The number 1 problem we see when clients are not losing weight is lack of sleep. The body responds to inadequate sleep by producing cortisol, a stress hormone that leads to weight gain around the middle region.
2. Avoid backloading- Eat a consistent amount of calories throughout the day. If you wait until dinner and especially holiday meals to fill up, energy levels will suffer throughout the day. Your metabolism responds better to small meals spread out throughout the day. Keep healthy snacks convenient so while you are out and about, your blood sugars remain stable. Also, do not go to the party starving. It is more difficult to control choices when your body is deprived.
3. Get moving!- At EB, we say that, "Eating right is just the beginning." Part of what we mean by that is you can only stay so healthy by picking the right foods. You need to stay active during the holidays to burn calories, keep your metabolism functioning, keep muscle tone, and to stay energized. Next time you are feeling sluggish, head to the gym. I guarantee you will feel more energized afterwards.
Keep in mind that these concepts work all year round - not just with the holidays. Enjoy the holidays, but also keep in mind they do come once a year. You probably will survive without having two helpings of your Grandma's famous pie!
Here is a good recipe to bring to a party. Pile your plate with veggies, take about 2 tablespoons of dip, and step away from the appetizer table!
Sesame, Spinach, & Artichoke Dip
Makes 1 3/4 cups
1 bunch of fresh spinach
1 14.75-oz. (396 g) jar or can water-packed artichoke hearts, drained
2 sprigs fresh mint, leaves only
1/4 C. (60 ml) tahini, (sesame seed paste)
Juice of 1/2 lime 1/2 t. ground cumin
3/4 t. salt
1 T. nutritional yeast (optional)
1 t. toasted sesame seeds
Dash or two of paprika
- Remove stems from spinach, wash thoroughly, and spin dry in a salad spinner. Put spinach leaves into the food processor with the steel blade, and pulse chop until finely chopped.
- Add artichoke hearts, mint leaves, tahini, lime juice, cumin, salt, and nutritional yeast, and process to an almost smooth puree.
- Transfer to a serving bowl and sprinkle with toasted sesame seeds and a dash of paprika.
Thursday, December 11, 2008
Food Journals Really Do Work!
By Melissa Bosslet
In a study conducted by the Kaiser Permanente Center for Health Research enrolled 1700 overweight adults. The regimen consisted of eating 500 fewer calories per day, eat plenty of fruits and veggies, engage in 180 miniutes of exercise per week, and write their food choices down. The participants also attended weekly group sessions with behavior coaches and nutritionists.
Results showed that after 6 months, those who had consistently kept food records lost TWICE as much weight. Attending regular group sessions also led to greater weight loss. The rest of the results appear in the August 2008 volume of the American Journal of Preventive Medicine.
Although it may seem like a nuisance to write down what you eat, it works! We are not just telling you to journal for our benefit, either. It can help you see trends in your diet habits and start paying closer attention to portions. You know what else works, keeping appointments with your Dietitian! It keeps you honest and accountable, so if weight loss is your goal, stick with EB and your journals.
In a study conducted by the Kaiser Permanente Center for Health Research enrolled 1700 overweight adults. The regimen consisted of eating 500 fewer calories per day, eat plenty of fruits and veggies, engage in 180 miniutes of exercise per week, and write their food choices down. The participants also attended weekly group sessions with behavior coaches and nutritionists.
Results showed that after 6 months, those who had consistently kept food records lost TWICE as much weight. Attending regular group sessions also led to greater weight loss. The rest of the results appear in the August 2008 volume of the American Journal of Preventive Medicine.
Although it may seem like a nuisance to write down what you eat, it works! We are not just telling you to journal for our benefit, either. It can help you see trends in your diet habits and start paying closer attention to portions. You know what else works, keeping appointments with your Dietitian! It keeps you honest and accountable, so if weight loss is your goal, stick with EB and your journals.
Wednesday, December 10, 2008
OPEN SESAME!
Some quick facts about these healthy, versatile seeds.
Oldest condiment, from India, 3000 BCE
Oldest condiment, from India, 3000 BCE
NUTRIENTS:
Copper- reduces inflammation (74% of daily needs in ¼ cup)
Mg- respiratory benefits, CVD, menopause, sleep (31% of daily needs in ¼ cup)
Zinc- immunity booster
Calcium- reduces colon cancer, osteoporosis, migraines, and PMS symptoms (35% of daily needs in ¼ cup)
and...the phytosterols in sesame seeds help lower cholesterol.
Copper- reduces inflammation (74% of daily needs in ¼ cup)
Mg- respiratory benefits, CVD, menopause, sleep (31% of daily needs in ¼ cup)
Zinc- immunity booster
Calcium- reduces colon cancer, osteoporosis, migraines, and PMS symptoms (35% of daily needs in ¼ cup)
and...the phytosterols in sesame seeds help lower cholesterol.
- Sesame oil is resistant to rancidity
- Not a commonly allergic food
- Fine for low purine or goitrogenic-free diet, although sesame seeds do have some oxalates
- Good for skin and digestive system, apply topically or orally!
Delish uses:
- Add to cookies, breads, muffins
- With steamed broccoli with lemon juice
- Combine toasted seeds for salad dressing
- Spread tahini- a sesame seed paste- on crackers or bread. Tahini is known as, “The butter of the middle east.”
- Or, saute with chicken, tamari, garlic, ginger, and veggies.
Tuesday, December 9, 2008
Obese Children Risk Thyroid Damage
Last Wednesday, Italian researchers reported that excess weight in children may be causing thyroid damage. Before this research, obesity was often blamed on a slow metabolism and insufficient thyroid hormones, not the other way around. These results further prove that falling into the overweight category will make for a vicous cycle of weight gain and health problems.
The study evaluated 186 overweight children for a period of three years. Results showed 73 of these children had inflamed thyroids. Generally, thyroid inflammation is significant of Hashimoto's disease, an autoimmune disease where the body attacks the thyroid. But the antibodies necessary for this diagnosis were not present.
Obesity causes an increase in leptin, a hormone produced from fat cells that regulates appetite and metabolism. Leptin levels are proportional to adipose stores. Leptin plays a role in the inflammatory response of the immune system, so it makes sense that increased levels of leptin would cause an inflammed thyroid.
The thyroid controls the equilibrium of the body, from the metabolism to body heat control. Multiple hormones, including sex hormones, are also controlled by the thyroid. The thyroid gland also produces calcitonin, which helps regualte blood calcium levels. The good news with this breaking research is that thyroid health can be restored with weight loss. EB Nutrition already employs this principle. We work with patients to maximize metabolism, which inlcudes improving thyroid function, in order to lose weight. We focus on foods and exercise appropriate for thyroid health.
On a side not, this research is very close to home- the Endocrine Society (http://www.endo-society.org/), which publishes the Jounal of Clinical Endocrinology and Metabolism, is located in Chevy Chase, Maryland.
The study evaluated 186 overweight children for a period of three years. Results showed 73 of these children had inflamed thyroids. Generally, thyroid inflammation is significant of Hashimoto's disease, an autoimmune disease where the body attacks the thyroid. But the antibodies necessary for this diagnosis were not present.
Obesity causes an increase in leptin, a hormone produced from fat cells that regulates appetite and metabolism. Leptin levels are proportional to adipose stores. Leptin plays a role in the inflammatory response of the immune system, so it makes sense that increased levels of leptin would cause an inflammed thyroid.
The thyroid controls the equilibrium of the body, from the metabolism to body heat control. Multiple hormones, including sex hormones, are also controlled by the thyroid. The thyroid gland also produces calcitonin, which helps regualte blood calcium levels. The good news with this breaking research is that thyroid health can be restored with weight loss. EB Nutrition already employs this principle. We work with patients to maximize metabolism, which inlcudes improving thyroid function, in order to lose weight. We focus on foods and exercise appropriate for thyroid health.
On a side not, this research is very close to home- the Endocrine Society (http://www.endo-society.org/), which publishes the Jounal of Clinical Endocrinology and Metabolism, is located in Chevy Chase, Maryland.
Monday, December 8, 2008
Pumpkin Pie Oatmeal
Reader Recipe of the Month- Oxygen Magazine
This recipe will help you enjoy the flavor of pumpkin without having to eat it in pie form!
1 cup water
½ cup canned pure pumpkin- Good source of potassium, vitamin A, vitamin C, and powerful antioxidants. Pumpkin also has anti-inflammatory properties.
½ cup old-fashioned oatmeal- A heart healthy, high fiber grain. Note: Gluten free varieties are available!
1 tbsp cinnamon- Great for blood sugar control!
1 tsp pumpkin pie seasoning- Adds lots of flavor with no sugar or calories.
2 tbsp Stevia, an herbal sweetener that will not raise your blood sugars. It actually can help control them!
1. In a small pot, bring water to boil.
2. Stir in pumpkin and remove from heat; turn to low.
3. Stir in oats and put pot back on burner, gradually increasing heat to medium low – reduce heat if it begins to bubble or splatter.
4. Cook for 7 minutes until oats are cooked and fluffy.
5. Stir in cinnamon, pumpkin pie seasoning and Stevia.
If you are in a hurry, you can also microwave the oats for 90 seconds – 2 minutes.
For more great recipes, check out Oxygen Magazine's website at http://www.oxygenmag.com/main.php?page=7&id=658.
This recipe will help you enjoy the flavor of pumpkin without having to eat it in pie form!
1 cup water
½ cup canned pure pumpkin- Good source of potassium, vitamin A, vitamin C, and powerful antioxidants. Pumpkin also has anti-inflammatory properties.
½ cup old-fashioned oatmeal- A heart healthy, high fiber grain. Note: Gluten free varieties are available!
1 tbsp cinnamon- Great for blood sugar control!
1 tsp pumpkin pie seasoning- Adds lots of flavor with no sugar or calories.
2 tbsp Stevia, an herbal sweetener that will not raise your blood sugars. It actually can help control them!
1. In a small pot, bring water to boil.
2. Stir in pumpkin and remove from heat; turn to low.
3. Stir in oats and put pot back on burner, gradually increasing heat to medium low – reduce heat if it begins to bubble or splatter.
4. Cook for 7 minutes until oats are cooked and fluffy.
5. Stir in cinnamon, pumpkin pie seasoning and Stevia.
If you are in a hurry, you can also microwave the oats for 90 seconds – 2 minutes.
For more great recipes, check out Oxygen Magazine's website at http://www.oxygenmag.com/main.php?page=7&id=658.
Monday, November 24, 2008
Food and Mood on Turkey Day
After Thanksgiving dinner, our bellies are full of turkey and stuffing and we're ready for a nap. The tryptophan containing turkey is usually to blame. Well, this year it's time to stop blaming the turkey for our sleepiness and start learning the truth about how our food affects our mood.
Serotonin is one of the key chemicals in regulating our mood. Serotonin controls sleep cycles, depression, cravings, sensitivity to pain, aggressive behavior, and temperature regulation. Our desire to eat certain food is a direct result of the concentration of hormones and neurochemicals in our bloodstream and brain. Fluctuating amounts of serotonin may trigger the desire to eat carbohydrates. For example, when serotonin levels are low, we crave sugars and carbohydrates.
It makes sense that our diet can directly affect how much serotonin is produced. The amino acid tryptophan is converted to serotonin with the help of vitamins B6, B12, and folic acid. Amino acids are subcomponents of the foods we eat – they are the building blocks of protein. Different amino acids are present in varying amounts depending on the type of food. For example, protein-rich foods like chicken and turkey contain large amounts of the amino acids tryptophan and tyrosine. Grains, or carbohydrates are generally low in tyrosine but have plenty of tryptophan.
When carbohydrates are consumed, they are broken down into glucose to be used as fuel by our body. When blood sugars rise, the hormone insulin is released in order to bring blood levels down. Insulin also has another job – it lowers blood levels of all amino acids except for tryptophan. The tryptophan is converted to the feel-good neurotransmitter serotonin.
So how does all of this relate to our post-meal sleepy feeling? Well, people with low levels of serotonin, either naturally or because of the diet they keep, often have a hard time falling asleep and maintaining a restorative sleep. The opposite is also true – influxes of serotonin get us ready for bed. Let's take a step back now and think about what else we usually consume during the holiday meals: smashed potatoes (carbohydrates), cranberry sauce (sugar!), stuffing (starchy, starchy carbs), candied yams probably topped with marshmallows (sugar and carbs), and maybe some pie for dessert (SUGAR). Oh, yeah, and the turkey (protein). The sleepy feeling is actually a result of the high carbohydrate, high sugar meal.
This knowledge of serotonin, sleep, and mood can be carried over to everyday eating. If you are sleepy or tired during the work day, think about what you had for breakfast. Maybe it's time to include some protein to offset your cereal and banana or pastry. Try adding some nuts, low-sugar yogurt, cottage cheese, hard-boiled eggs, or natural peanut butter to your morning routine. If you always need a pick-me-up mid-afternoon, add some more protein to your lunch. Include some chicken breast, fish, or turkey and go easy on the carbohydrates.
This Thanksgiving, tell your friends and family that your dietitian told you to take an extra helping of turkey – just make sure to go easy on the rest and you'll be able to stay awake for the whole football game!
HAPPY THANKSGIVING from your friends at EB!
Serotonin is one of the key chemicals in regulating our mood. Serotonin controls sleep cycles, depression, cravings, sensitivity to pain, aggressive behavior, and temperature regulation. Our desire to eat certain food is a direct result of the concentration of hormones and neurochemicals in our bloodstream and brain. Fluctuating amounts of serotonin may trigger the desire to eat carbohydrates. For example, when serotonin levels are low, we crave sugars and carbohydrates.
It makes sense that our diet can directly affect how much serotonin is produced. The amino acid tryptophan is converted to serotonin with the help of vitamins B6, B12, and folic acid. Amino acids are subcomponents of the foods we eat – they are the building blocks of protein. Different amino acids are present in varying amounts depending on the type of food. For example, protein-rich foods like chicken and turkey contain large amounts of the amino acids tryptophan and tyrosine. Grains, or carbohydrates are generally low in tyrosine but have plenty of tryptophan.
When carbohydrates are consumed, they are broken down into glucose to be used as fuel by our body. When blood sugars rise, the hormone insulin is released in order to bring blood levels down. Insulin also has another job – it lowers blood levels of all amino acids except for tryptophan. The tryptophan is converted to the feel-good neurotransmitter serotonin.
So how does all of this relate to our post-meal sleepy feeling? Well, people with low levels of serotonin, either naturally or because of the diet they keep, often have a hard time falling asleep and maintaining a restorative sleep. The opposite is also true – influxes of serotonin get us ready for bed. Let's take a step back now and think about what else we usually consume during the holiday meals: smashed potatoes (carbohydrates), cranberry sauce (sugar!), stuffing (starchy, starchy carbs), candied yams probably topped with marshmallows (sugar and carbs), and maybe some pie for dessert (SUGAR). Oh, yeah, and the turkey (protein). The sleepy feeling is actually a result of the high carbohydrate, high sugar meal.
This knowledge of serotonin, sleep, and mood can be carried over to everyday eating. If you are sleepy or tired during the work day, think about what you had for breakfast. Maybe it's time to include some protein to offset your cereal and banana or pastry. Try adding some nuts, low-sugar yogurt, cottage cheese, hard-boiled eggs, or natural peanut butter to your morning routine. If you always need a pick-me-up mid-afternoon, add some more protein to your lunch. Include some chicken breast, fish, or turkey and go easy on the carbohydrates.
This Thanksgiving, tell your friends and family that your dietitian told you to take an extra helping of turkey – just make sure to go easy on the rest and you'll be able to stay awake for the whole football game!
HAPPY THANKSGIVING from your friends at EB!
Wednesday, November 12, 2008
Downtown Days
Downtown Bethesda is the dining out mecca for the health-conscious. From grab-n-go breads to a quick bite at a cafe to fine dining, Elm St. offers options for all your special nutrition concerns.
Le Pain Quotidien
Menu provides precise caloric information for portion control and health-conscious decisions.
Le Pain Quotidien
Menu provides precise caloric information for portion control and health-conscious decisions.
Menu highlights:
- Gluten Free buckwheat quiche filled with fresh veggies
- Wheat-free spelt bread
- Fresh salads with heart-healthy fish
- Steel cut oatmeal with or without omega 3 boost
- Soft boiled eggs
- Organic omelettes stuffed with vegetables
Spring Mill Bakery
Fresh bread made with simple, whole ingredients. The bakery support independently owned farms and uses raw wind energy.
Menu highlights:
- Spelt bread baked fresh on Tuesday and Thursday is wheat free!
- Vegan loafs with molasses
- Boxed lunches and catering menu
- Build your own sandwiches on specialty bread
Rock Creek
Features seasonal foods and light entree options. The restaurant uses local, sustainable, fresh and organic products. Meals which are nutritionally conscious without skimping on taste and flavor.
Menu highlights:
- Nutritional information posted
- Fresh fish – pan seared scallops, sockeye salmon
- Seasonal vegetable sides - bok choy, spinach, and squash
- Creative appetixers – nori crusted tuna, roasted butternut squash soup with pumpkin seed oil
Thursday, November 6, 2008
Healthy Eating Grocery Store Tour
Join Melissa Bosslet, RD, LN, as she enlightens us on healthy, nutritious meals and snacks available throughout Whole Foods Grocery Store. As a Registered Dietitian, she offers a wealth of knowledge about diet, lifestyle and how shopping at Whole Foods Market can make you a healthier person.
Join us for tastings, seasonal eating tips, and more!
When: Wed, November 12th
Time: 6:30 p.m.
Where: WholeFoods Rockville
The tour is FREE to attend!!!
Just email or call us with your contact information and we will sign you up!!
Phone: 301-231-0026
Email: eatright@ebnutrition.com
Join us for tastings, seasonal eating tips, and more!
When: Wed, November 12th
Time: 6:30 p.m.
Where: WholeFoods Rockville
The tour is FREE to attend!!!
Just email or call us with your contact information and we will sign you up!!
Phone: 301-231-0026
Email: eatright@ebnutrition.com
Friday, October 24, 2008
Squash
Before baking a potato or steaming some rice for dinner tonight, think twice about opting for a unique, tasty side dish. Squash are in season and they are delicious and nutritious. Don't be intimidated by this “foreign” plant- they actually are quite simple to work with and you can eat almost the whole thing. Leave the peal on to get the most nutrients from the vegetable and eat the seeds for a small dose of heart healthy fats. Just simply bake, boil, steam, microwave, saute, stir fry, or grill the variety of squash that looks the most appealing at the grocery store, roadside stand, or local farm. Boil or mash winter squash just as you would potatoes and add peeled squash cubes to your favorite soups, stews, beans, gratins, and vegetable ragouts.Here are a few varieties to check out:
• Amber cup
• Autumn cup
• Acorn
• Banana
• Butternut
• Buttercup
• Carnival squash
• Delicata
• Fairytail
• Gold Nugget
• Hubbard
• Kabocah
• Sweet Dupling
• Turban
• Spaghetti
• Amber cup
• Autumn cup
• Acorn
• Banana
• Butternut
• Buttercup
• Carnival squash
• Delicata
• Fairytail
• Gold Nugget
• Hubbard
• Kabocah
• Sweet Dupling
• Turban
• Spaghetti
Brush up on your history while you are cooking too. Squash really are not foreign at all. They were one of the first foods planted by settlers. Squash are one of the "Three Sisters" planted by Native Americans. The Three Sisters were the three main indigenous plants used for agriculture: maize (corn), beans, and squash. These crops were usually planted together so that the cornstalk could provide support for the beans to grow and also shade for the squash. The squash vines provided ground cover to limit weeds. The beans, in turn, provided nitrogen for all three crops.
These websites provide a ton of cooking tips and recipes-
http://whatscookingamerica.net/squash.htmhttp://whatscookingamerica.net/SquashRecipes.htm
Monday, October 20, 2008
Let the Kids Pick (literally)!
I went to an apple orchard last weekend- great way to enjoy a fall day. It is also a fun way to stock up on super fresh fruits and vegetables, and get your kids to try some new foods. Did you know that It takes people approximately seventeen tries to like a new food? If that isn't daunting enough, how do you get your kids to try it one time, let alone seventeen times? The answer is get our kids involved with the food. Take them to the grocery store and talk to them about the produce. Focus on the colors and shapes, make it a-peal-ing to them. Have your child help you make dinner- let them mash the sweet potatoes or mix the guacamole. If you go to the zoo, point out how the animals eat certain foods to help them grow strong and healthy. We don't see seals munching on French fries very often. If healthy food is a part of our children's lives and it is fun and exciting, we can help them grow into healthy adults. So, next weekend take the family to the farm- the kids will be so proud of themselves for picking their own apples, spinach, and beets, they might just eat them too!
Larriland Farms- http://www.pickyourown.com
http://www.allaboutapples.com/orchard/md.htm
Pick away!
Melissa Bosslet, RD, LN
Larriland Farms- http://www.pickyourown.com
http://www.allaboutapples.com/orchard/md.htm
Pick away!
Melissa Bosslet, RD, LN
Monday, October 13, 2008
Embrace Fall with Cinnamon!
By Melissa Bosslet, RD
Cinnamon always reminds me of fall. As the weather gets chillier, the scent of cinnamon actually smells warm. I start adding cinnamon to oatmeal and sweet potatoes, and even tried it in with some onions in baked beans the other night. This is great because cinnamon has wonderful health benefits.
EB Nutrition always recommends it for blood sugar control. According to the reknown American Journal of Clinical Nutrition, seasoning a food high in carbohydrates with cinnamon can help lessen its impact on your blood sugar levels. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. Researchers measured how quickly the stomach emptied after 14 healthy subjects ate 300 grams (1.2 cups) of rice pudding alone or seasoned with 6 grams (1.2 teaspoons) of cinnamon. Adding cinnamon to the rice pudding lowered the gastric emptying rate from 37% to 34.5% and significantly lessened the rise in blood sugar levels after eating.
Cinnamon also has the following benefits:
- Anti-clotting
- Anti-microbial
- Brain function
- Colon health
- Fights heart disease
- Warming remedy
Monday, October 6, 2008
The Fat-Loss Revolution
By: Chris Lydon, MD
The last 10 years have spawned enough groundbreaking research to turn the field of human metabolism on its ear and render our 20th century views of "good nutrition" as quaintly medieval. Curiously, however, most so-called health experts failed to notice the revolution. When it comes to fat-loss lifestyle commands from the ivory towers, the emperor have no clothes.
Even in the face of an ever-expanding stockpile of research to the contrary, the vast majority of weight loss theorists still advocate portion control, eating a low-fat diet, and devoting hour after hour to the human equivalent of slaving away on a hamster wheel in order to lose body fat. but just look at what it's wrought. As accepted "healthy" lifestyle practices became increasingly entrenched in the global consciousness, a worldwide obesity pandemic has erupted in their wake.
It's time to take a long, hard, sobering look at the last 30 years, wipe the sands of complacence from our weary eyes and look boldly upon the naked emperor. As you'll see, he's put on a few pounds.
Back to Basics (Prehistorically Speaking)
The first true humans were hunter-gatherers who roamed in groups over large areas and ate a highly varied diet rich in lean animal protein, fruits and vegetables, and nuts and seeds. Archaeological data indicate that these prehistoric humans were about as tall as we are today, with strong bones, healthy teeth, well-muscled limbs and very little body fat.
Then, about 10,000 years ago, increasing population densities in many parts of Europe, Africa and Asia forced an abrupt shift from the nomadic, hunter-gatherer lifestyle to more geographically stable populations that depended on agriculture for survival. The advent of civilization saw the domestication of livestock and the introduction of dairy foods, as well as the cultivation of legumes and cereal grains like rice, oats and wheat. But when cereal grains became a dietary staple, humans lost nearly a foot in height, a significant chunk of our life expectancy, and 10% of our brain volume – the latter of which we’ve never recovered.
Why did this happen? Because dairy and grains made us sick! Until 10,000 years ago, a mere blink of an eye compared to our genetic life span, the environment that dictated our genetic make-up did not include cereal grains or dairy products. We never had the luxury of millions of years of natural selection to produce the physiological adaptations that would enable us to digest, absorb and assimilate these foods in a way that promotes good health. When you eat something that you cannot properly metabolize, your body reacts by mounting an inflammatory response. Today, scientists are discovering that inflammatory processes lie at the root of virtually every chronic disease process known to modern man – from obesity and diabetes to heart disease and cancer. Inflammation reached epidemic proportions over the latter half of the 20th century because the very micro nutrients that support our immune system, enabling our bodies to combat chronic inflammation, have been systematically eliminated from the typical North American diet and replaced by the same modern foods most likely to promote an inflammatory response in the first place!
With our increased understanding of inflammation and its far-reaching impact on health and body composition, a new picture of obesity is emerging. It turns out that increased adiposity has much less to do with “lost willpower” than it does with chronic inflammation.
In a nutshell, the hormonal sequelae of chronic inflammation not only make you gain fat, they also make it far more difficult for you to lose fat. In contrast, a diet designed to combat chronic inflammation will, by definition, promote optimal health, increase fat burning and enhance lean body composition regardless of how many total calories you ingest! Luckily, it is relatively simple to adopt an eating regimen that fits the bill.
Five Steps to Inflammation Reduction
1. Assess and recognize food sensitivities, then eliminate them from your diet. Unfortunately, the symptoms of food sensitivities are so varied and individualized, most people never identify the foods that are slowly damaging their health.
The best way to assess your personal food sensitivities is to eliminate those foods that were not part of our prehistoric heritage for a full two or three weeks, and then gradually reintroduce them one category at a time. As each food is reintroduced, pay heed to adverse reactions that can manifest as moodiness, headaches, GI upset, energy fluctuations, acne, sore joints, fatigue – even increased hair loss. Once you identify specific foods to which you are sensitive, take the necessary steps to limit their consumption in the future.
The elimination/reintroduction schedule I recommend can be summarized as follows:
• For the first two weeks, eliminate all legumes, soy based foods, dairy, grains and other high-glycemic-load carbs (refined sugar, potatoes, fruit juice and alcohol).
• At the beginning of Week Three, reintroduce legumes into your diet.
• At the beginning of Week Four, reintroduce dairy and soy-based foods in limited quantities (up to 100 calories per each of three meals).
• At the beginning of Week Five, reintroduce grain - based foods and other high-glycemic-load carbs in limited quantities (up to 100 calories per each of three meals).
• At the beginning of Week Seven, you may resume drinking up to two alcoholic beverages per day if you are a man, one if you are a woman.
Don’t be alarmed if cutting these food items leaves you feeling fatigued and cranky for the first few days. You may even experience mild headaches. Rest assured, these are perfectly normal “withdrawal” symptoms for the sugar-addicted individual. By the end of the first week, your blood sugar will have stabilized and all discomfort will be gone.
The beauty of this elimination strategy is that, by avoiding all high-glycemic carbohydrates for four weeks, you will automatically break your sugar addiction and take enormous strides toward reversing insulin resistance, another consequence of chronic inflammation.
2. Ingest between 0.75 and 1g of lean protein per pound of ideal body weight each day to maximize muscle retention. Studies clearly demonstrate that active people don’t eat enough protein to optimize muscle development and muscle recovery.
Why is this so important for fat loss? Well, it just so happens that, after brain tissue, muscle is the most metabolically active tissue in your body. Every ounce of muscle you possess will incrementally raise your metabolic rate around the clock. Current estimates indicate that every pound of muscle an individual possesses devours between 35-75 calories per day simply to exist, and that doesn’t include the calories your muscles burn during physical activity.
3. Include fruits, vegetables and/or legumes with each of your three meals and two or three daily snacks. People who eat at least six servings of fiber and antioxidant-rich fruits, vegetables and legumes each day enjoy an enormously decreased risk for obesity, diabetes, blood clots, stroke, heart disease and most forms of cancer. The more fresh fruits and leafy vegetables you eat, the better your overall health, and – you guessed it – the leaner your physique. An upshot of a diet rich in fruits and vegetables is a skeleton rich in calcium, which is a formidable defense against the bone mineral losses that accompany aging in both sexes.
4. Stop counting fat grams and start eating healthy fats. If you follow these eating guidelines, you will never have to count fat grams or worry about the fat content of your meals again:
• Go through your cupboards and discard any and all pro-inflammatory vegetable oils (corn, sunflower, safflower, soy, peanut and canola). In their place, stock up on anti-inflammatory extra virgin olive oil for salad dressings, marinades, and low- to medium – temperature cooking, and coconut oil for high-temperature cooking a baking.
• Replace all processed snack foods with raw nuts, seeds, organic nut butters and dried fruit. Despite their being calorically dense, nuts do not appear to cause fat gain. In fact, frequent nut consumption has been linked to improvements in body composition and a decreased risk for weight gain, diabetes and heart disease.
• Follow the 4-to-1 (protein grams to fat grams) rule for animal protein sources. This will automatically limit your saturated-fat intake to approximate the healthy levels that our species evolved eating.
5. Make physical activity and integral part of your lifestyle. There is no doubt about it, regular exercise fights inflammation. However, not all types of exercise are created equal. What’s important is that you stay at it and make sure you’re using resistance training in your overall program.
The last 10 years have spawned enough groundbreaking research to turn the field of human metabolism on its ear and render our 20th century views of "good nutrition" as quaintly medieval. Curiously, however, most so-called health experts failed to notice the revolution. When it comes to fat-loss lifestyle commands from the ivory towers, the emperor have no clothes.
Even in the face of an ever-expanding stockpile of research to the contrary, the vast majority of weight loss theorists still advocate portion control, eating a low-fat diet, and devoting hour after hour to the human equivalent of slaving away on a hamster wheel in order to lose body fat. but just look at what it's wrought. As accepted "healthy" lifestyle practices became increasingly entrenched in the global consciousness, a worldwide obesity pandemic has erupted in their wake.
It's time to take a long, hard, sobering look at the last 30 years, wipe the sands of complacence from our weary eyes and look boldly upon the naked emperor. As you'll see, he's put on a few pounds.
Back to Basics (Prehistorically Speaking)
The first true humans were hunter-gatherers who roamed in groups over large areas and ate a highly varied diet rich in lean animal protein, fruits and vegetables, and nuts and seeds. Archaeological data indicate that these prehistoric humans were about as tall as we are today, with strong bones, healthy teeth, well-muscled limbs and very little body fat.
Then, about 10,000 years ago, increasing population densities in many parts of Europe, Africa and Asia forced an abrupt shift from the nomadic, hunter-gatherer lifestyle to more geographically stable populations that depended on agriculture for survival. The advent of civilization saw the domestication of livestock and the introduction of dairy foods, as well as the cultivation of legumes and cereal grains like rice, oats and wheat. But when cereal grains became a dietary staple, humans lost nearly a foot in height, a significant chunk of our life expectancy, and 10% of our brain volume – the latter of which we’ve never recovered.
Why did this happen? Because dairy and grains made us sick! Until 10,000 years ago, a mere blink of an eye compared to our genetic life span, the environment that dictated our genetic make-up did not include cereal grains or dairy products. We never had the luxury of millions of years of natural selection to produce the physiological adaptations that would enable us to digest, absorb and assimilate these foods in a way that promotes good health. When you eat something that you cannot properly metabolize, your body reacts by mounting an inflammatory response. Today, scientists are discovering that inflammatory processes lie at the root of virtually every chronic disease process known to modern man – from obesity and diabetes to heart disease and cancer. Inflammation reached epidemic proportions over the latter half of the 20th century because the very micro nutrients that support our immune system, enabling our bodies to combat chronic inflammation, have been systematically eliminated from the typical North American diet and replaced by the same modern foods most likely to promote an inflammatory response in the first place!
With our increased understanding of inflammation and its far-reaching impact on health and body composition, a new picture of obesity is emerging. It turns out that increased adiposity has much less to do with “lost willpower” than it does with chronic inflammation.
In a nutshell, the hormonal sequelae of chronic inflammation not only make you gain fat, they also make it far more difficult for you to lose fat. In contrast, a diet designed to combat chronic inflammation will, by definition, promote optimal health, increase fat burning and enhance lean body composition regardless of how many total calories you ingest! Luckily, it is relatively simple to adopt an eating regimen that fits the bill.
Five Steps to Inflammation Reduction
1. Assess and recognize food sensitivities, then eliminate them from your diet. Unfortunately, the symptoms of food sensitivities are so varied and individualized, most people never identify the foods that are slowly damaging their health.
The best way to assess your personal food sensitivities is to eliminate those foods that were not part of our prehistoric heritage for a full two or three weeks, and then gradually reintroduce them one category at a time. As each food is reintroduced, pay heed to adverse reactions that can manifest as moodiness, headaches, GI upset, energy fluctuations, acne, sore joints, fatigue – even increased hair loss. Once you identify specific foods to which you are sensitive, take the necessary steps to limit their consumption in the future.
The elimination/reintroduction schedule I recommend can be summarized as follows:
• For the first two weeks, eliminate all legumes, soy based foods, dairy, grains and other high-glycemic-load carbs (refined sugar, potatoes, fruit juice and alcohol).
• At the beginning of Week Three, reintroduce legumes into your diet.
• At the beginning of Week Four, reintroduce dairy and soy-based foods in limited quantities (up to 100 calories per each of three meals).
• At the beginning of Week Five, reintroduce grain - based foods and other high-glycemic-load carbs in limited quantities (up to 100 calories per each of three meals).
• At the beginning of Week Seven, you may resume drinking up to two alcoholic beverages per day if you are a man, one if you are a woman.
Don’t be alarmed if cutting these food items leaves you feeling fatigued and cranky for the first few days. You may even experience mild headaches. Rest assured, these are perfectly normal “withdrawal” symptoms for the sugar-addicted individual. By the end of the first week, your blood sugar will have stabilized and all discomfort will be gone.
The beauty of this elimination strategy is that, by avoiding all high-glycemic carbohydrates for four weeks, you will automatically break your sugar addiction and take enormous strides toward reversing insulin resistance, another consequence of chronic inflammation.
2. Ingest between 0.75 and 1g of lean protein per pound of ideal body weight each day to maximize muscle retention. Studies clearly demonstrate that active people don’t eat enough protein to optimize muscle development and muscle recovery.
Why is this so important for fat loss? Well, it just so happens that, after brain tissue, muscle is the most metabolically active tissue in your body. Every ounce of muscle you possess will incrementally raise your metabolic rate around the clock. Current estimates indicate that every pound of muscle an individual possesses devours between 35-75 calories per day simply to exist, and that doesn’t include the calories your muscles burn during physical activity.
3. Include fruits, vegetables and/or legumes with each of your three meals and two or three daily snacks. People who eat at least six servings of fiber and antioxidant-rich fruits, vegetables and legumes each day enjoy an enormously decreased risk for obesity, diabetes, blood clots, stroke, heart disease and most forms of cancer. The more fresh fruits and leafy vegetables you eat, the better your overall health, and – you guessed it – the leaner your physique. An upshot of a diet rich in fruits and vegetables is a skeleton rich in calcium, which is a formidable defense against the bone mineral losses that accompany aging in both sexes.
4. Stop counting fat grams and start eating healthy fats. If you follow these eating guidelines, you will never have to count fat grams or worry about the fat content of your meals again:
• Go through your cupboards and discard any and all pro-inflammatory vegetable oils (corn, sunflower, safflower, soy, peanut and canola). In their place, stock up on anti-inflammatory extra virgin olive oil for salad dressings, marinades, and low- to medium – temperature cooking, and coconut oil for high-temperature cooking a baking.
• Replace all processed snack foods with raw nuts, seeds, organic nut butters and dried fruit. Despite their being calorically dense, nuts do not appear to cause fat gain. In fact, frequent nut consumption has been linked to improvements in body composition and a decreased risk for weight gain, diabetes and heart disease.
• Follow the 4-to-1 (protein grams to fat grams) rule for animal protein sources. This will automatically limit your saturated-fat intake to approximate the healthy levels that our species evolved eating.
5. Make physical activity and integral part of your lifestyle. There is no doubt about it, regular exercise fights inflammation. However, not all types of exercise are created equal. What’s important is that you stay at it and make sure you’re using resistance training in your overall program.
Thursday, October 2, 2008
Gluten Free Restaurants
For those of us who are on diets that are gluten-free, we all know how hard it is to find foods that fit in with our regimen when eating out. To make things a little less of a hassle, we've compiled a list of some different restaurants that have gluten-free menus. If you know of any to add to this list, please feel free to let us know!
Bonefish Grill:
http://media.bonefishgrill.com/menus/gluten_free.pdf
Boston Market
http://www.bostonmarket.com/restaurant?page=allergens
Carrabba’s Italian Grill
http://www.carrabbas.com/menu/pdf/GFmenu.pdf
Chili’s
http://www.brinker.com/gr/allergens/Chilis%20Allergen.PDF
Chipotle
http://www.chipotle.com/Chipotle_Allergen_Card.pdf
Chick-fil-A
http://www.chick-fil-a.com/default.aspx#gluten
Cheeseburger In Paradise
http://www.cheeseburgerinparadise.com/gluten-free-menu.asp
PF Changs
http://www.pfchangs.com/pdfs/gluten.pdf
Outback
http://www.outback.com/foodandmenus/pdf/glutenfree.pdf
Qdoba
http://www.qdoba.com/Allergens.aspx
Subway
http://www.subway.com/subwayroot/MenuNutrition/Nutrition/pdf/AllergenChart.pdf
Ted’s Montana Grill
http://tedsmontanagrill.com/nutrition_gluten_free.html
Uno’s Chicago Pizzeria
http://www.unos.com/kiosk/nutritionUnos.html
Lonestar Steakhouse
http://www.lonestarsteakhouse.com/uploaded/file/downloads/Gluten-Free-Lunch-Menu.pdf
http://www.lonestarsteakhouse.com/uploaded/file/downloads/Gluten-Free-Dinner-Menu.pdf
Legal Sea Foods
http://www.legalseafoods.com/index.cfm/page/Westfield-Montgomery-Bethesda/pk/content/cd/LOCATION/pid/11279/cdid/11818/tab/3
Bonefish Grill:
http://media.bonefishgrill.com/menus/gluten_free.pdf
Boston Market
http://www.bostonmarket.com/restaurant?page=allergens
Carrabba’s Italian Grill
http://www.carrabbas.com/menu/pdf/GFmenu.pdf
Chili’s
http://www.brinker.com/gr/allergens/Chilis%20Allergen.PDF
Chipotle
http://www.chipotle.com/Chipotle_Allergen_Card.pdf
Chick-fil-A
http://www.chick-fil-a.com/default.aspx#gluten
Cheeseburger In Paradise
http://www.cheeseburgerinparadise.com/gluten-free-menu.asp
PF Changs
http://www.pfchangs.com/pdfs/gluten.pdf
Outback
http://www.outback.com/foodandmenus/pdf/glutenfree.pdf
Qdoba
http://www.qdoba.com/Allergens.aspx
Subway
http://www.subway.com/subwayroot/MenuNutrition/Nutrition/pdf/AllergenChart.pdf
Ted’s Montana Grill
http://tedsmontanagrill.com/nutrition_gluten_free.html
Uno’s Chicago Pizzeria
http://www.unos.com/kiosk/nutritionUnos.html
Lonestar Steakhouse
http://www.lonestarsteakhouse.com/uploaded/file/downloads/Gluten-Free-Lunch-Menu.pdf
http://www.lonestarsteakhouse.com/uploaded/file/downloads/Gluten-Free-Dinner-Menu.pdf
Legal Sea Foods
http://www.legalseafoods.com/index.cfm/page/Westfield-Montgomery-Bethesda/pk/content/cd/LOCATION/pid/11279/cdid/11818/tab/3
Good Sites to Visit
Working in the field of nutrition, we always come across good websites for people to visit that have good insight and information about healthy living. Here is one that we came across the other day:
SeriousEats.com
Also, if you keep a food diary of any kind, think about switching over and doing it digitally. MyFoodDiary.com is now offering a new feature for iphones and blackberrys, which allows people to enter in their foods wherever they might be! And as busy as we all are, anything to save time is amazing!
SeriousEats.com
Also, if you keep a food diary of any kind, think about switching over and doing it digitally. MyFoodDiary.com is now offering a new feature for iphones and blackberrys, which allows people to enter in their foods wherever they might be! And as busy as we all are, anything to save time is amazing!
Wednesday, October 1, 2008
Can I Schedule an Appointment?
Anybody can schedule an appointment with one of our dietitians. Do not let the fact that you live out of state or too far away from us hold you back. Do a phone consult instead!!! We have clients who live all over the United States! To schedule something, simply give us a call at 301-231-0026 and we will take care of setting up everything for you and getting you all the information you will need for your appointment.
On the day of your consult, give our office a call at your scheduled time and we will transfer you to one of our nutritionists. New patient appointments are generally 90 minutes. For phone consults, you will spend an hour on the phone with one of our dietitians who will walk you through the process of creating a customized plan based on YOU. The last 30 minutes (once you are off the phone) will actually be our Dietitians sitting down, typing everything up for you and then either emailing or mailing your plan to your home address.
It's as easy as that! Don't let distance stand in the way of getting a plan specifically designed and customized for YOU!
For more information, please visit us at www.ebnutrition.com
On the day of your consult, give our office a call at your scheduled time and we will transfer you to one of our nutritionists. New patient appointments are generally 90 minutes. For phone consults, you will spend an hour on the phone with one of our dietitians who will walk you through the process of creating a customized plan based on YOU. The last 30 minutes (once you are off the phone) will actually be our Dietitians sitting down, typing everything up for you and then either emailing or mailing your plan to your home address.
It's as easy as that! Don't let distance stand in the way of getting a plan specifically designed and customized for YOU!
For more information, please visit us at www.ebnutrition.com
Our Dietitians
Elizabeth Blumberg is a Registered Dietitian and Licensed Nutritionist specializing in preventative and therapeutic nutrition. She completed her formal training at Auburn University with a degree in Clinical Nutrition and Food Science and has a unique background, which encompasses extensive clinical training in traditional as well as alternative nutritional therapies. To complement her health-oriented education, she is also a Certified Personal Fitness Trainer. Elizabeth has spent the past nine years in the D.C./Metro area working as a nutritional consultant, guest speaker and fitness enthusiast. Elizabeth currently owns and operates EB Nutrition, LLC, in Rockville, MD.
Melissa Bosslet completed her Bachelor of Science Degree from the University of Illinois with a minor in Chemistry and a double major in Food Science/Human Nutrition and Hospitality Management. She received the Bronze Tablet award for graduating with honors in the top three percent of her class. Melissa completed her post- graduate training with Sodexo Mid-Atlantic where she performed clinical work at St. Joseph Medical Center in Towson, Maryland. Melissa's formal education has afforded her the opportunity to provide nutritional care to patients in hospitals, clinics and community outpatient settings. Her expertise encompasses work with diabetes management, cardiovascular disease, gastrointestinal disorders, hormonal dysfunction, weight management, and sports nutrition. As a former gymnast and avid runner, Melissa understands the importance of fueling the body for performance and optimal function. Her philosophy is based on a very individualized approach that incorporates an active lifestyle and setting realistic goals in the treatment and prevention of disease. Melissa currently works as a dietitian with the staff of EB Nutrition where she provides holistic nutritional counseling and successfully helps individuals achieve their health and wellness goals.
Melissa Bosslet completed her Bachelor of Science Degree from the University of Illinois with a minor in Chemistry and a double major in Food Science/Human Nutrition and Hospitality Management. She received the Bronze Tablet award for graduating with honors in the top three percent of her class. Melissa completed her post- graduate training with Sodexo Mid-Atlantic where she performed clinical work at St. Joseph Medical Center in Towson, Maryland. Melissa's formal education has afforded her the opportunity to provide nutritional care to patients in hospitals, clinics and community outpatient settings. Her expertise encompasses work with diabetes management, cardiovascular disease, gastrointestinal disorders, hormonal dysfunction, weight management, and sports nutrition. As a former gymnast and avid runner, Melissa understands the importance of fueling the body for performance and optimal function. Her philosophy is based on a very individualized approach that incorporates an active lifestyle and setting realistic goals in the treatment and prevention of disease. Melissa currently works as a dietitian with the staff of EB Nutrition where she provides holistic nutritional counseling and successfully helps individuals achieve their health and wellness goals.
A Little Bit About Our Practice
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EB Nutrition provides a "whole person approach" that explores the root cause of your health concerns. Through the use of metabolic analysis and individualized biochemical testing, EB Nutrition will provide a personalized plan that is detailed, comprehensive and instructive for disease prevention and health issues. We help to plan & manage your meals, prescribe appropriate supplements, prepare quality exercise plans and coach you on how to make taking care of yourself a priority.
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