Ocnutrition’s Blog


FREE Mindful Eating Seminar with Robyn Moss, MS, RD from OC Nutrition
April 13, 2012, 10:30 pm
Filed under: Dietitians, Eating out, General Nutrition, Weight Management

Brain ImageTuesday, May 1, 2012
6:30-7:30 pm

Just For The Health Of It and OC Nutrition are bringing you a nutrition seminar to make you think.  There are countless acts of mindless eating that we all do throughout the day ~ eating on the go, driving through for coffee in the morning, afternoon fatigue leading to poor snack choices,  eating in front of the TV, etc. These speedy habits may contribute to a range of eating and digestive issues.  Learn how to enhance your ability to eat with greater awareness assisting in better food choices and how to stop eating when you are full.

Sign-ups are required.
Call or email to register today…

JUST FOR THE HEALTH OF IT!
417 N. Tustin St., Orange   ~  714.639.0494
email: diane@justforthehealthofit.info
 
This information was brought to you by Just for the Health of It and OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
http://www.ocnutrition.com
(949) 933-6788



January: A great time to start a Healthy New Year
December 31, 2011, 2:19 am
Filed under: Eating out, General Nutrition, Heart Health, Weight Management

January 1:  Have a family discussion about New Year’s resolutions today.

January 2:  Choose one new fruit or vegetable to try this week.

January 3:  Buy yourself a good cookbook full of healthful recipes or find an “app”. The American Heart Association has several.

January 4:  Keep an eye out for “New Year” deals on gym memberships, fitness equipment, or workout videos.

January 5:  Tally how many calories your family is consuming each day in beverages (include juices as well as soda). Is it worth it?

January 6:  Have a special healthy treat tonight!  Get creative using your new cookbook/app for a yummy and healthful dessert.

January 7:  Have everyone rank their hunger on a scale of 1–10 before eating today. Choose servings accordingly.

January 8:  Plan a week’s worth of healthy meals today.

January 9:  Learn more about Meatless Mondays by visiting www.meatlessmonday.com.

January 10:  Replace one half of the fat in baked good recipes with unsweetened applesauce or mashed banana.

January 11:  Look for frozen meals, if your family eats them, which contain ≤600 milligrams of sodium/serving.

January 12:  Know that most cereal bars are not a good choice for breakfast. Many contain too much sugar and not enough protein or fiber.

January 13:  Have everyone wait 20 minutes before getting a second helping today.

January 14:  Make a meal involving beans today, such as black bean burritos, chili, bean soup, or your family’s favorite.

January 15:  Brainstorm new ideas for packed lunches today.

January 16:  Remove foods that contain “partially hydrogenated fats” from your cupboards.

January 17:  Make a dental appointment, if you need one. Everyone in the house needs to see a dentist every 6 months.

January 18:  Clean kitchen sponges by wetting them and zapping them in the microwave for 2 minutes.

January 19:  Have everyone pitch in and clean the house. It is great exercise!

January 20:  Choose another new fruit or vegetable to try this week!

January 21:  Popcorn is a whole grain and high in fiber. Use a lite margarine or a bit of olive oil to flavor it.

January 22:  Purchase a pedometer for each family member or buy one and switch users each day. The goal is to accumulate 10,000 steps/day!

January 23:  Choose bread that has at least three grams of fiber in each slice.

January 24:  Track how much “screen time” the kids or even you use each day, set a limit of 2 hours!

January 25:  Try a new grain, such as bulgur, barley, or quinoa.

January 26:  Make a pizza with thin crust (whole grain if possible), and top with all the vegetables you can!  Cook the veggies first to prevent the crust from soaking up the liquid.

January 27:  Blend cooked cauliflower into your mashed potatoes. You will not even taste it!

January 28:  Measure some foods today to see what a “serving size” actually looks like.

January 29:  Find a recipe for a baked fruit that you have never tried before.

January 30:  Add a spoonful of wheat germ to your yogurt or cereal. It is rich in vitamins. Wheat germ also adds a bit of fiber and a nice crunch to food!

January 31:  Include a fruit and/or vegetable with each meal today and every day.  Fruits and vegetables provide fiber and a multitude of vitamins and minerals.

This information was brought to you by Robyn Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

 
Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
http://www.ocnutrition.com
(949) 933-6788
 



Sushi Tips Wrapped Up
November 12, 2011, 6:41 am
Filed under: Eating out, General Nutrition, Label Reading

Did you know that sushi started off as a small snack? Since then, sushi has evolved and become a popular meal option as well. The edible art is no longer exclusive to trendy Japanese restaurants. Now you can enjoy a 6- to 8-piece roll from just about anywhere, including express sushi joints, convenience shops, and your local grocery store. Whether you choose to have this unique food as a meal or snack, there are a few factors to keep in mind to maximize health benefits.

Though the colorful rolls are nutrient dense with lean protein, healthy fats, vitamins and minerals, they do not necessarily make a complete meal. Consider complementing your sushi with miso soup, edamame, or a vegetable/seaweed salad.

Sushi is usually low in fat and does not exceed 350 calories; however, certain ingredients in seemingly healthy rolls can easily raise the calories above 500. Consider skipping the deep-fried tempura rolls and the rolls spiked with cream cheese or spiced mayonnaise. If you’re craving the crunch, get it with cucumber and add a touch of tempura flakes on the side. Instead of cream cheese, request avocado for a healthier fat. Lastly, if you want spice, order your roll plain and dab each piece in wasabi.
Sauces are great for adding flavor but they tend to shoot your sodium through the roof. Soy sauce can have as much as 1,000 mg per tablespoon. Consider using reduced sodium soy sauce or lightly dipping your sushi rather than letting it soak in the sauce.

Sushi is a delicious way to get several nutrients and control your caloric intake. To fully reap the benefits of this Japanese favorite, pair it with another dish, substitute ingredients, and watch the sodium. Douzo meshiagare (translation: enjoy your meal)!

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Jensine Andrews, CSULB Nutrition Student. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
kristy@ocnutrition.com
http://www.ocnutrition.com
(949) 933-6788