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Meal Prep Crockpot Turkey Chili

September 28, 2022 By Angie Lamberson Leave a Comment

This meal prep crockpot chili recipe is delicious, healthy, and quick to assemble.  If you have a large crockpot, you can double it to make 12 meals and freeze them in batches to have available to pack for lunches or easy heat-and-eat dinners!

Ingredients:

1 T olive oil 

1 onion, chopped

1.5 pounds lean ground turkey or chicken

1-15 ounce can red kidney beans, drained & rinsed

1-15 ounce can Great Northern beans, drained & rinsed 

1-15 ounce can black beans, drained & rinsed

1-15 ounce can no-salt-added tomatoes (do not drain)

1-15 ounce can no-salt-added tomato sauce

1 cup unsalted chicken broth

1 green bell pepper, chopped

1 jalapeno pepper, seeded and chopped (if desired)

2-4 T chili powder

¾ cup shredded Mexican cheese

6 T plain yogurt

Directions:

Add the olive oil to a large skillet and heat over medium heat. Add the chopped onion and saute until translucent. Add the ground turkey or chicken and cook until no longer pink. Transfer the onion and meat to the crockpot. Add the beans, tomatoes (undrained), tomato sauce, broth, green pepper, jalapeno, and chili powder to the crockpot. Cover and cook at high temperature for 4 to 6 hours or low temperature for 6 to 8 hours. Can serve immediately (top with the cheese and dollop plain yogurt) or divide into 6 storage containers and refrigerate or freeze for meal prep. 

Nutrition Facts (Per ⅙ of Recipe):

Calories: 450

Fat:         10 gm

Carb:       40 gm

Fiber:      16 gm

Protein:   35 gm

Sodium:  250 mg

 

Recipe adapted from “Meal Prep for Weight Loss” by Kelli Shallal, RD, MPH, CPT

It’s Your Health. It’s Your Life. Make That Change!      NutritionPair.com

Filed Under: Nutrition

Easy Spinach Lasagna

February 10, 2021 By Angie Lamberson Leave a Comment

This is a quick and easy meatless spinach lasagna recipe which can be thrown together easily and then tossed into the oven to cook while you relax or take care of other things! We often double this when we make it & place the uncooked dish in the freezer for a future super-busy night when there is zero time for meal prep. Enjoy.

Ingredients:
4 c. bottled low sodium pasta sauce 8 oz. shredded part-skim mozzarella cheese
2 c. low-fat ricotta cheese 12 oz. uncooked lasagna noodles
1 c. low-fat cottage cheese ¼ c. parmesan cheese
2 T dried parsley 1-10 oz. pkg. frozen spinach, thawed and drained
1 t chopped garlic  
 
Instructions:

Preheat oven to 350 degrees.  Spray a 9 X 13 inch pan with nonstick cooking spray.  Mix ricotta, cottage cheese, parsley, spinach and garlic.  Pour 1 cup sauce in bottom of pan.  Arrange 1/3 of the noodles in the pan so that they touch but do not overlap.  Spread ½ of the cheese mixture over the noodles.  Top with ½ of the mozzarella cheese.  Top this with 1 cup sauce, 1/3 of the noodles, remainder of the cheese mixture and the rest of the mozzarella cheese.  Add another cup of sauce, another layer of noodles and the remainder of the sauce.  Sprinkle with parmesan cheese.  Bake, covered tightly with aluminum foil, for 1 hour. Garnish with additional parsley if desired. 

 

   
Prep Time:  15 min Cook Time:  1 hour Yield:  8 servings    

Nutrition Facts: Amount Per Serving (8 servings)

  • Calories=405
  • Total Fat=12 gm
    • Saturated Fat=5 gm
  • Sodium=488 mg
  • Potassium=188 mg
  • Total Carbohydrate=46 gm
    • Dietary Fiber=2 gm
    • Sugars=9 gm
  • Protein=27 gm

It’s Your Health. It’s Your Life. Make That Change!

 

Filed Under: Diabetes, Diabetes Nutrition, Meatless Monday, Nutrition, Recipes Tagged With: easy, healthy, heart healthy, lasagna, meatless, Plant-Based, quick, recipe

“Take Charge & Make That Change” Virtual Lifestyle Program

September 3, 2020 By Angie Lamberson Leave a Comment

Enroll now in Nutrition Pair’s “Take Charge & Make That Change”  Lifestyle Program!
Have you found yourself saying, “I don’t want another diet. I want a lifestyle”? Then our program was created just for you! Now is the perfect time to Make That Change. Our “Take Charge” program is a virtual diabetes prevention program that will provide you with tools, information and support to live a healthy life and prevent chronic medical conditions. As health care providers, we have found that now more than ever, people are searching for ways to take charge and improve their health. For many, the COVID-19 pandemic has aggravated their health risks AND increased the need to conduct health care from the safety of their homes. That is where Nutrition Pair’s “Take Charge (& Make That Change)” virtual lifestyle program comes in.
What it is: 
“Take Charge” is a one year group-based virtual lifestyle program which will focus on a whole-health approach to wellness. While the overall theme is improving nutrition, a multitude of topics will be covered which include nutrition, physical activity, mindfulness and stress reduction. There will also be opportunities for individualized sessions with Nutrition Pair.
Please note that the overall goal of the program is diabetes prevention. However, If you don’t have pre-diabetes, we still encourage you to consider participating in this program. Continue reading to see if this program is for you.
When: 
  • Initial session is Monday September 21, 2020 from 6 p.m. until 7 p.m.
  • Sessions will be held Monday evenings from 6 p.m. until 7 p.m.
  • Frequency of sessions is as follows: Once a week for the first 4 months, twice a month for months 4 through 6 & once a month for months 6 through 12.
Who:
  • Adults age 18 and over who are serious about making health changes (Note: this program does require a 1 year commitment)
  • Anyone who is at a high risk for developing diabetes: Take the 1 minute test (below). A score of 5 or higher means you are at risk:
  •      (Click here for interactive version)
  •      (Click here for pdf/paper version) 
Where: From anywhere! Connect virtually via our HIPAA-compliant telehealth platform, Healthie
 
Why: Because more than 1 out of every 3 U.S. adults have Pre-Diabetes & more than 84%  of them do not know it (source: Centers for Disease Control).
Why Nutrition Pair’s diabetes prevention program when there are many others to choose from?
  • This program is designed and led by Nutrition Pair, Angie & John Lamberson, experts in the field of nutrition & diabetes who know diabetes on a personal level.
  • Besides being Registered Dietitians & Certified Diabetes Care & Education Specialists, they are Duke Certified Integrative Health Coaches which means that they are especially trained in helping clients to be successful with behavior change.
  • Nutrition Pair uses a mind, body and spirit approach to creating and achieving health change.
  • Proven Results: In Nutrition Pair’s previous diabetes prevention programs, A1c levels were significantly reduced from an average starting A1c of 6.1% (Pre-Diabetes range) down to an average ending A1c of 5.5% (Normal Range!). Average weight loss per participant thus far is 6%. And, some past participants have been able to discontinue their blood pressure medications (per their physicians’ orders)!
  • Testimonials:
    • “Nutrition Pair’s program guided me in reducing my A1c from a 6.0 to a 5.5 in one year.  I really liked the accountability with the year-long program design and how they offered eating alternatives in your diet.”   ~R.L.
    • “The Diabetes Prevention Program with Nutrition Pair has given me the tools to be successful at losing weight and decreasing my A1C. I am no longer pre-diabetic, and my new outlook on food has influenced my family to also live a healthier lifestyle.”  ~L.A.
Frequently Asked Questions:
1. Do you take insurance? Yes and some insurance companies will cover the cost of this program. Please contact Angie & John at 252.335.9355 or info@nutritionpair.com to inquire about health insurance coverage.
2. What is the cost if my insurance does not cover or if I don’t have insurance? The total cost is $996 which can be broken down to $249 per quarter.
3. I have diabetes, can I still participate? This program is designed for those who want to prevent diabetes. However, we would consider having participants who already have diabetes (Type 1 or Type 2). Please contact us at 252.335.9355 or info@nutritionpair.com.
4. What if I miss a session? Participation with each session is vital to achieving successful results. However, we understand that there may be an occasional need to miss a meeting.  Information from a missed session will be provided when this is needed.
5. Will I need a doctor’s referral? No, a doctor’s referral is not necessary for this program.
6. What will I get out of this program?
  • Group support
  • Expert advice from experienced nutrition & diabetes health care professionals
  • Use of Healthie’s confidential telehealth platform for program sessions, information sharing & communication
7. Will I have to purchase any special foods, supplements, pills or shakes? Absolutely not. We take a whole food approach to lifestyle change. It is not a diet. It is a lifestyle.
8. I am ready to join now! How do I register? Contact Angie & John at 252.335.9355 or info@nutritionpair.com.
It’s Your Health. It’s Your Life. Make That Change!

Filed Under: Diabetes, Diabetes Prevention, Nutrition, Pre-Diabetes, Wellness Tagged With: Diabetes, Healthy Lifestyle Change, Pre-Diabetes, PreDiabetes

Growing a Healthy Habit One Day at a Time

March 11, 2020 By Angie Lamberson Leave a Comment

Many schemes promise quick ways to get rich, regrow hair, eliminate wrinkles or lose weight.  While we wish we could say it was easy, changing behaviors to get healthier requires time, effort and sacrifice. At Nutrition Pair, we don’t believe in the fad diet approach. We work with you to help you discover your path to wellness. It’s not a one-time thing. Most clients we work with are seen at least on a monthly basis. We have found that this approach works best when clients are trying to change behaviors. There is no failure. If you can learn something new from each experience, you have not failed. This is true even if you have not reached your goals. Like plants, it takes time to grow new habits.

Setting up clear expectations is an important step in the change process. Remember, we are here to support you, cheer you on, and to hold you accountable as you find your way. We provide education, if necessary, and with your approval. You are the most important member of the team. Without your input, it will be difficult to help you grow.

If you desire a health change and are having a hard time figuring out where to start, contact us. We will be more than happy to help you plant the seeds of change, nourish their growth and remove unwanted behaviors blocking your path.  Reach us at 252-335-WELL or visit us at www.NutritionPair.com. Meetings can be conducted face-to-face in our Elizabeth City office (across from the YMCA), via phone or via our HIPAA-compliant telehealth platform.  We are BCBS, Medicare & United providers.

To help you get started, we urge you to download our free e-book designed for those looking for ways to improve their diet, especially for those trying to prevent or better manage diabetes! Find it here:  nutritionpair.com/7-diet-hacks.

         By Angie & John Lamberson, Registered Dietitians, Certified Diabetes Educators & Integrative Health Coaches

         Nutrition Pair, LLC

        It’s Your Health. It’s Your Life. Make That Change! 

Filed Under: Diabetes Nutrition, Diabetes Prevention, General Nutrition & Wellness, Nutrition, Wellness Tagged With: Dietitian, health change, nutrition, RD

Diabetes Awareness Month: 15 Fun Facts About John

December 1, 2019 By Angie Lamberson Leave a Comment

 

15 Fun Facts about John (as told by his wife, Angie) in honor of Diabetes Awareness Month:

  1. Besides having B.S. & M.S. degrees in Nutrition, he also has a B.S. degree in Political Science.
  2. He takes diabetes very seriously. When he was diagnosed with Type 1 Diabetes 28 years ago, he decided to return to college & study Nutrition. He wanted to help as many people as possible.
  3. He met his wife Angie (also a Dietitian) in Nutrition Assessment class at James Madison University.
  4. He is the father of two teenagers, Jonathan & Bayleigh. Jonathan (the oldest) is a Freshman at the University of Florida & is studying Sports Journalism.
  5. He once played the Leader of the Lollypop Guild in The Wizard of Oz. 🍭
  6. He is a baller! 🏀 He played point guard on his high school basketball team & many years for our local Rec League (just got a call to return! Will he? Stay tuned!).
  7. He has been in the presence of a Saint (Pope John Paul II in Mile High Stadium).
  8. His favorite pastime is attending college football games. 🏈
  9. His second favorite pastime is tailgating!
  10. He eats 2 apples EVERYDAY. 🍎🍎
  11. His favorite food is pizza. 🍕
  12. He exercises each day of the week. This includes running, weight lifting, Angie’s spin class & biking.
  13. He rides his bike to the office when he can.
  14. He has 3 alpacas (“V.E.G.” – “Vision, Ella and Giselle”). 🦙🦙🦙
  15. One Halloween, he dressed up as a cheerleader and cheered for his patients as they were receiving dialysis (encouraging them to take their Phosphate binders!).

And a Bonus Fact!

  • He is an awesome cake decorator 🎂 and has even decorated a wedding cake!

It’s Your Health. It’s Your Life. Make That Change!

Filed Under: Diabetes, General Nutrition & Wellness, Nutrition, Professional Interest Tagged With: Diabetes, Diabetes Awareness Month, Diabetes Educator, Dietitian, lifestyle changes, nutrition, Pre-Diabetes, Type 1

Diabetes Awareness Month 2019 – Blood Glucose Monitoring & Trends

November 19, 2019 By Angie Lamberson Leave a Comment

Filed Under: Diabetes, Diabetes Education, Diabetes Nutrition, Nutrition, Professional Interest Tagged With: Diabetes, Diabetes Awareness Month, Glucose Monitoring, Type 2 Diabetes

World Diabetes Day 2019

November 19, 2019 By Angie Lamberson Leave a Comment

Filed Under: Diabetes, Diabetes Education, Diabetes Nutrition, Diabetes Prevention, Pre-Diabetes Tagged With: Diabetes, Diabetes Awareness Month, Family, Type 1, Type 2

The History of Diabetes (We’ve Come a Long Way Baby!)

November 14, 2019 By Angie Lamberson Leave a Comment

On this World Diabetes Day, let’s take a look at diabetes from a historical perspective.   We have come a long way with the diagnosis, treatment and tools to aid diabetes management.

Frederick Grant Banting (right) and Charles H. Best with Marjorie

Aware of the Symptoms but not the Cause….

The earliest known mention of diabetes was in 1552 BC, when Hesy-Ra, an Egyptian physician, documented frequent urination as a symptom of a mysterious disease that caused severe weight loss.  Around 600 BC, Charaka, an Indian physician described the disease as “honey-urine” or “sugar cane urine”. Physicians around this period often used ants and other insects to help diagnose diabetes because they would be attracted to the area in which someone with diabetes had urinated.  In 250 BC, Apollonius of Memphis coined the term “diabetes” which is Greek for “siphon”, meaning “to pass through”. At this point in time, physicians were observing that patients tended to pass more fluid than they would drink; however, they still had no idea about the cause.

In 150 AD, Arateus, a Greek physician, described diabetes as “the melting down of flesh and limbs into urine…life is short, unpleasant and painful.”  In 1675, Dr. Thomas Willis of London determined if his patients had diabetes by tasting their urine. He added the word “mellitus”, meaning “honeyed” to the word diabetes.  In the 1800’s, scientists developed chemical tests to detect the presence of sugar in the urine (source: www.everydayhealth.com).

Up to the early 19th century, the kidneys, stomach and liver were thought to be linked to the cause of diabetes.  Then, in 1869 the islet cells of the pancreas were described in detail through a dissertation by Paul Langerhans (source: https://www.ncbi.nlm.nih.gov/pubmed/21818991).   Langerhans did not hypothesize on the role of these cells but, in 1893, French histologist GE Languesse named these areas “ilots de Langerhans”.  At this point in time, the insulin producing role of these cells was unknown (source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1769627/ ).

A Link between the Pancreas and Diabetes…

In 1889, German physicians Joseph von Mering and Oscar Minkowski removed the pancreas from a healthy dog to study the role of the pancreas in digestion. Several days after the dog’s pancreas was removed, the doctors happened to notice a swarm of flies feeding on a puddle of the dog’s urine.  When they tested the urine to determine the cause of the flies’ attraction, they found that the dog had sugar in its urine which, of course, is a sign of diabetes. Because the dog had been healthy prior to the surgery, the doctors knew that they had caused it to have diabetes by removing its pancreas.  This happened by accident as diabetes was not the intention of their study. However, their research was so very important because it showed there was a link between the pancreas and diabetes (source: https://www.pbs.org/wgbh/nova/article/accidental-discoveries/).  Then in 1910, Sir Edward Albert Sharpey-Schafer found that diabetes was the result of the absence of one chemical, which he named “insula”, meaning “island”, in reference to the insulin-producing cells of the pancreas, or, “Islets of Langerhans” (source: https://www.ncbi.nlm.nih.gov/pubmed/21818991).

Finally… A Discovery of the First Miracle Drug!

In 1921, the life expectancy for a person diagnosed with what was then known as “juvenile diabetes” was less than a year.  Motivated by the loss of a close childhood friend to diabetes at the age of 14, Frederick Banting, an Ontario physician, left behind a medical practice to pursue research.  He hypothesized that a part of the pancreas produced a substance that could treat diabetes. He and his assistant, Charles Best, began testing his theory in dogs. They removed the pancreas of dogs and then injected them with a chemical extracted from the pancreatic islets of Langerhans (insulin).  They found when the dogs were given a few injections a day, their blood glucose levels would decrease and they would be healthier and stronger. 

They added a chemist, J.B. Collip, to their team to begin producing more insulin to perform larger trials.  Before testing their treatment in humans, both Banting and Best tried the injections on themselves to ensure that they would be safe in humans.  In 1922, Leonard Thompson, a 14 year old who was close to death from diabetes at Toronto General Hospital, became the first person to receive injections of insulin to treat diabetes.  He improved immediately and lived another 13 years before dying of an unrelated condition.  Banting and Best made the patent available free of charge so that millions worldwide would be able to access insulin.  Banting and laboratory director, J. MacLeod, received the Nobel Prize in Medicine the following year. They both shared their Prize money with others on the team who were not recognized, in particular Best and Collip (source: https://www.ncbi.nlm.nih.gov/pubmed/21818991). 

We, as diabetes educators as well as a family who experiences diabetes on a daily basis (John has had Type 1 Diabetes for 28 years) we are eternally grateful for the dedication and persistence of Dr. Frederick Banting and his assistant, Charles H. Best. Today is the birthday of Dr. Banting and the reason for the recognition of the worldwide celebration & recognition of World Diabetes Day. There is much work to do in the field of diabetes, such as the extreme high cost of insulin that we are now facing as well as the epidemic of Type 2 Diabetes. However, on this day we are so grateful for the discovery of insulin. We must, as a nation, not fail to forget that Banting and Best made the patent for insulin available “free of charge” so that it would be accessible worldwide.

We wanted to recognize the photo above. Nutrition Pair, LLC purchased the rights to use this photo from the University of Toroto Archives: UTA, Frederick Grant Banting and Charles H. Best, A1978-0041/001(53). This photo really touches our hearts. Dr. Banting is on the right and his assistant, Charles Best is on the left. With them is Marjorie, one of the laboratory dogs. In fact, she was a favorite of theirs. Here is a quote from Charles Best from his Book, “The History of Insulin” (1962):

“We were both genuinely fond of the experimental dogs with which we worked…We felt strongly then, as I have always felt since, that no animal should be subjected to pain which the human experimenter would not be willing to bear himself”. 

It’s Your Health.  It’s Your Life.  Make that change! ™

 

 

Filed Under: Diabetes, diabetes dogs, Diabetes Education, Diabetes Nutrition, Diabetes Prevention, General Nutrition & Wellness, Professional Interest Tagged With: Diabetes, Discovery, Dogs, History, Insulin, Type 1

Super Easy Chicken, Broccoli & Rice Casserole

November 11, 2019 By Angie Lamberson Leave a Comment

This is the easiest casserole recipe ever! There’s no slicing or chopping required & clean up is minimal. Just toss the ingredients together into a casserole dish and toss it in the oven.  This is really great for busy nights. You can mix the ingredients the night before and place the dish in the oven as soon as you get in the door from work!  It’s also great for the night before Thanksgiving when you are trying to get everything cleaned up, packed (if you’re traveling) & together for the Holiday!

Ingredients:

  • 1-10 oz. can Reduced Sodium Cream of Chicken (such as Campbell’s Healthy Request)
  • 1 cup of water
  • Non-stick cooking spray
  • 1 cup long grain rice (we like Jasmine)
  • 1-12.5 oz can chicken breast (drained); you may alternatively use sliced uncooked chicken breast
  • 1 (12 oz.) bag frozen broccoli florets (chopped is best, if you can find it)
  • ground pepper (to taste)
  • 1/2 cup shredded sharp cheddar cheese

Directions:

  1. Pre-heat oven to 375 degrees.
  2. Spray a 9 X 13″  casserole dish with non-stick spray. Add the can of soup and water. Stir together until mixed well.
  3. Add the rice, chicken, broccoli and pepper. Mix well.
  4. Cover mixture w/foil and place in oven. Cook for 1 hour.
  5. Remove from oven and top with shredded cheese. Do not cover.
  6. Bake an additional 5 minutes or until cheese is melted.

Makes 4 Servings

Nutrition Facts (Per Serving):

Calories: 425

Fat: 7 gm

  • Saturated Fat: 4 gm

Sodium: 540 mg

Carbohydrate: 47 gm

  • Fiber: 2.5 gm

Protein: 35 gm

It’s Your Health.  It’s Your Life.  Make that change! ™

 

Filed Under: Diabetes, Diabetes Nutrition, Pre-Diabetes, Recipes, Wellness Tagged With: Broccoli, casserole, Chicken, easy, Fast, healthy, Make Ahead, recipe, Rice

Turkey & Veggie Wraps

November 11, 2019 By Angie Lamberson Leave a Comment

This is a fast, easy and delicious way to use up those Thanksgiving turkey leftovers!

Ingredients: 

  • 2 cups chopped turkey
  • 2 cups salad greens or spinach
  • ½ cup corn (fresh, frozen or canned no-salt added)
  • ½ cup shredded carrots
  • ½ cup Craisins
  • ½ cup cranberry sauce
  • 4 Whole Wheat Flour Tortillas

Directions:

Combine turkey, salad greens/spinach, corn, carrots and Craisins in a bowl.  Warm tortillas according to package directions or serve as is.  Spread 2 T of cranberry sauce on each tortilla and add 1 cup turkey mixture.  Roll up.  Cut each wrap in half diagonally.

Nutrition Facts Per Serving (Makes 14 Servings):

Calories:  370

Fat:  6 gm

  • Saturated Fat: 2 gm

Carbohydrate: 50 gm

  • Fiber: 6 gm

Sodium: 350 mg

It’s Your Health.  It’s Your Life.  Make that change! ™

 

 

 

Filed Under: Diabetes, Diabetes Prevention, General Nutrition & Wellness, Nutrition, Pre-Diabetes, Recipes, Wellness Tagged With: Craisins, easy, Leftovers, lunch, recipe, Turkey

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