Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Wednesday, January 28, 2009
Moving Up to Premium
EB Nutrition in the words of Ben Ingram, 6th place finisher at last weekend's Miami Half Marathon and 5th place finisher at last fall's Baltimore Half Marathon, not to mention top finishing at Annapolis Ten Miler and many other local (and not so local) races. Ben is a cross country and track and field alumni from Loyola University in Chicago. Follow Ben's progress through his blog as he trains for the 2009 Boston Marathon in April.
Tuesday, January 27, 2009
City of Rockville Update
Melissa joined the City of Rockville employees on Friday during their Trivia Trail competition. A series of nutrition and health related questions were asked and the quickest team to respond was rewarded with the opportunity to do a short burst of exercises. The winning team, the Dream Team, each took home a free one hour massage. Great job to all the Biggest Loser participants - keep up the hard work!
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.
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
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 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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