Low Fat Diets Could Increase Heart Disease Risk

Nutrition experts are suggesting what EB already knows...and practices! EB Nutrition food plans focus on the balance of complex carbohydrates, lean proteins, and healthy fats. Mono- and polyunsaturated fats are integral for key functions within the body including hormone production, vitamin absorption, organ protection, satiety, and energy production.

The difference in benefits lies in the type of fat. Saturated fats, which are solid at room temperature, are given their name because they are "saturated" with hydrogen molecules. Unsaturated fats contain one (mono) or many (poly) double bonds, giving them more fluid properties. Because saturated fats are solid, they tend to congregate and collect on artery walls, therefore increasing risk for heart disease. One more fat to consider, trans fats, are even more detrimental to health than saturated fats. These man-made fats are chemically a shape that the body does not recognize and therefore has a hard time processing, leading to inflammation and heart disease.

On the other hand, by skimping on fat, as this article suggests, we end up over consuming carbohydrates and sugar. This can lead to weight gain, a huge risk factor for heart disease, as well as insulin resistance and possibly type II diabetes, an even greater risk for heart disease. Furthermore, excessive carbohydrate consumption contributes to elevated triglyceride levels, which is one blood marker used to assess heart disease risk.

In conclusion, don't low-anything in your diet. Moderation is key to health, and by balancing these vital macronutrients, you can achieve balance within your body - both physiologically and emotionally.

Recommended Reads

Here is a list of some of the recommended reads we offer to clients. You may find them inspirational, beneficial, etc. Share these reads and let us know what you think!

• The Writing Diet by Julie Cameron

This inspiring weight-loss program, which can be used in conjunction with Cameron's groundbreaking book on the creative process, The Artist's Way, directs readers to count words instead of calories, to substitute their writing's "food for thought" for actual food. Using journaling to examine their relationship with food-and to ward off unhealthy overeating -readers will learn to treat food cravings as invitations to evaluate what they are truly craving in their emotional lives.

• The Gabriel Method by Jon Gabriel

It's based on the fact that your body has an internal logic that determines how fat or thin you will be at any given time. The way to lose weight is not to struggle or to force yourself to lose weight but to understand this internal logic and work with it so that your body wants to be thinner.

When your body wants to be thinner, weightloss is inevitable and becomes automatic and effortless. You simply crave less food, you crave healthier foods, your metabolism speeds up and you become very efficient at burning fat, just like a naturally thin person.

• The Locker Room Diaries by Leslie Goldman

In her fascinating, tell-all locker room confidential, Leslie Goldman reveals just how driven American women have become in their constant quest for perfection, when really they need only look to themselves for the “perfect” body. Often dressed in no more than a towel, Goldman spent five years talking with women of all shapes and sizes about their bodies, from taut twenty-somethings to heavyset seniors. Using her own stories as a springboard, she asks them what goes into shaping not just their bodies but their body image.

• You Are What You Eat by Dr. Gillian McKeith

You Are What You Eat, is a diet program that teaches you to listen to the needs of your own body in order to create a healthy diet and lifestyle. It has now spun-off into a book, written by show host, Dr. Gillian McKeith.

All those aches, pains, sleeplessness, cravings and illnesses mean something. Learn to identify that all of these things indicate certain deficiencies in the body. For instance, a sore tongue could be a lack of iron. In that case, start eating more leafy greens like fresh spinach.

Share with us what has inspired you!

Eat Right for Your Type

Eating for function is the best way to "diet." Since food effects every cell in the body, it is essential to consider which foods to put into our mouths and when. Each food has a purpose, whether it be for energy or immunity or anti-inflammation, and if each person keeps their individual biochemistry in mind, they can reach optimal health. One component of an individual's biochemistry is their blood type. Blood type is one component of our genetic code, dictating how our body functions and therefore how our body digests and reacts to food.

The four blood types, O, A, AB, and B have evolved in response to physiologic development to strengthen our immune and digestive systems. Distinct blood types have helped us ward off bacteria and viruses but has also made us more vulnerable to specific foods. Dr. Peter J. D'Adamo discusses the unique reactions of each blood type in Eat Right 4 Your Type and Cook Right 4 Your Type. Designing a nutrition plan around blood type, among other things, can help individuals lose weight or just feel great!

The basics..

O- Does well on animal proteins but cannot digest wheat well.
A- Functions best on vegetarian-based proteins (beans, legumes, soy) and unprocessed grains.
B- Handles a varied diet, including dairy. Has a hard to digesting chicken and gluten.
AB- Can tolerate a variety of most foods but gluten and dairy may prevent weight loss.

Join Melissa Bosslet, RD, LN, CPT, at Whole Foods, Rockville (located on Rockville Pike), at 6:30 on Tuesday, March 10, where she will be presenting the basic concepts behind eating for function and specifically for each blood type. Whole Foods will join Melissa and cook a well-rounded meal to demonstrate each specific blood type diet.

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!

Breast Cancer Risk

By Melissa Bosslet, RD, LN

According to the National Cancer Institute, there are roughly seven factors that put certain females at a greater risk for breast cancer. Their website also has a calculator to help determine your individual risk factor.

1. Personal history of breast abnormalities
2. Over 50 years of age
3. Age of first menstrual period
4. Age at first live birth
5. Family history
6. Breast biopsies - Women who have had to have biopsies in the past for some breast abnormality
7. Race - Caucasian women have a greater risk of breast cancer

The Women's Health Initiative tested estrogen and progesterone pills that were supposed to prevent heart and bone disease and other menopausal conditions. This study was halted back in 1992 when a trend towards incidence of breast cancer was discovered. Retrospectively, researchers noticed that longer term hormone users had twice the risk of developing breast cancer. Research is also being conducted about the effect of dietary soy, phytoestrogen levels, and breast cancer. For the purpose of prevention, we recommend that our female clients minimize the use of soy, especially in the more processed forms, i.e. soy protein isolates.

To Drink or Not to Drink- Caffeine

Caffeine is the drug of choice for most people. In 2008, an average of 50% of Americans drink coffee a day, according to the National Coffee Association of America's research. Caffeine is in everything from chocolate, to tea, to coffee, soda, and energy drinks. So if caffeine is so widespread, why is it a good idea to avoid?

Many weight loss drugs will add caffeine to help speed the metabolism and therefore weight loss. Although caffeine may act as a appetite suppressent, over time it will actually increase appetite. When caffeine is first ingested, it acts as a stimulant, similar to adrenaline. The adrenaline effect causes the body to reach into its stored carbohydrates for energy, releasing the carbohydrates into the bloodstream, increasing blood sugars. What goes up, must come down, causing a crash in blood sugars and a ravenous appetite. In order for the body to lower the blood sugars, insulin is released, which will store the carbohydrates as fat.

Furthermore, every time you have that cup of coffee, it puts stress on the adrenal glands to release the stress horomone adrenaline. The adrenals are walnut sized glands and are not meant to be taxed daily. When people ask Elizabeth and I if it is okay for them to drink coffee, our answer usually depends on whether they need it. Once there is state of dependency, or somoeone needs multiple cups to keep them going, there are signs of adrenal fatigue. When your adrenals have more pressure on them from the caffeine, they respond less to external stress, resulting in illness, fatigue, and hormone imbalance, including sex hormones.

Many of us swear by caffeine to help wake us up in the morning. The catch 22 behind this theory- drinking coffee during the day may actually hinder your sleep during the night. Caffeine has a half life of 9 hours, meaning half of the caffeine you drink is still present in the bloodstream 9 hours later. So if you have coffee mid-afternoon, it may be interrupting your sleep patterns, causing waking up in the morning to be that much more difficult. In addition, poor sleep will cause an increase in stress hormones, putting further stress on the adrenals.

Although stopping caffeine altogether can be quite a challenge, definitely consider cutting back. Ease off of it by asking for half-caf. Or brew your own by putting half scoops of regular and half decaf. Some coffee brands actually make a half-caffeinated coffee. After about two weeks without caffeine, see how you feel. I would love to hear your feedback!

Biggest Loser

The employees of the City of Rockville have taken on the challenge to determine who is the biggest loser. EB has partnered with the city to provide nutrition counseling and lectures for all the participants to help the City reach its goal. Last year they lost over 800 pounds, with the winner losing 100 of those alone! Follow along as the teams compete in challenges and fight to lose the most body fat.

Sleepless Nights

Weight loss is a tricky subject. So many variables go into the equation, and if just one of these variables is not just right, the waistline is effected. Especially if that variable is sleep. Many of our clients work on adding more physical activity into their lives, or adjusting their diets, but often forget about the crucial role of sleep.

Sleep is more than just the time we spend in our beds when it's dark outside. Each stage of sleep is actually specific for processing information and healing our bodies. While sleeping, memories are stored and learning occurs. These pathways become the most active during specific sleep cycles. Lack of sleep leads to poor decision making, delayed response time, and mood imbalance. It is more difficult to make healthy choices and exercise with a lack of sleep. Also, emotions run high when sleep runs low, and emotional triggers tend to equate to poor food choices and overeating.

When sleep is not a restorative process, our bodies produce more cortisol. Cortisol is a stress hormone processed by the adrenal glands. Generally cortisol is released in specific circadian rhythms, but when sleep is disrupted, more pressure is put on the tiny, walnut sized adrenals to compensate. Over time, the adrenals wear out and the body suffers. The adrenal glands control everything from metabolism to blood sugars to fluid balance. Short term, cortisol reeks havoc on all the body's systems- digestive, muscular, and skeletal to name a few. Cortisol also causes more weight to be deposited in the midsection.

Val Willinghan, the Medical Producer with Dr. Sanjay Gupta and CNN, recounts her struggles, and the struggle of many women, with insomnia. EB Nutrition works with many clients to regulate their sleep patterns. If you are looking to turn over a new healthy leaf, start with getting enough good quality sleep and seek out the help you need to do so.

Oprah's Twin

Despite all her success and resources, Oprah struggles with the same demons many of us do - emotional eating and medical conditions preventing weight loss. Oprah opens up in January's issue of Oprah magazine, "How Did I Let This Happen Again." She describes the rollercoaster of feelings she has encountered with her weight loss battle. She went from being the expert on staying trim when she was down to 160, and now that she is up to 200, she feels like a hypocrit.

She is not a hypocrit, but merely a human being. We all struggle day to day, trying to juggle the stresses of life while maintaining our sanity, not to mention our health. Health is a huge undertaking and goal, and has many definitions. Modern medicine describes health as the absence of disease, but as dietitians we believe it is more than that. Our bodies have the ability to provide energy to live a dynamic lifestyle, where we have enough hop in our step to feel great. But most of us walk around feeling sluggish and barely manage to just get through the day. Surviving in a fog is not healthy. Wouldn't it be great to start the day off with some inspiration and zeal for life?

Understand that you are not alone in your struggle for health and weight loss. Even Oprah needs help! Go to the experts (EB Nutrition) who understand the biochemistry of the body and can help you sort our imbalances before they reach the symptomatic level. Plus, wouldn't it feel good to beat Oprah to the punch?

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

1. 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.
2. Add artichoke hearts, mint leaves, tahini, lime juice, cumin, salt, and nutritional yeast, and process to an almost smooth puree.
3. Transfer to a serving bowl and sprinkle with toasted sesame seeds and a dash of paprika.
   

OPEN SESAME!

Some quick facts about these healthy, versatile seeds.
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.

• 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.
  

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

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

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.

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

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!

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

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.

A Little Bit About Our Practice

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.