Nutrition Pair

Make That Change!

Meal Prep Crockpot Turkey Chili

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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

Easy Spinach Lasagna

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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!

 

“Take Charge & Make That Change” Virtual Lifestyle Program

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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:
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!

Growing a Healthy Habit One Day at a Time

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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! 

Diabetes Awareness Month: 15 Fun Facts About John

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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!

Turkey & Veggie Wraps

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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! ™

 

 

 

Quick Baked Oatmeal

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Begin your day with a warm bowl of oatmeal!  Preparation can begin the night before to make for a quick, easy and nutritious oatmeal breakfast. The chia seeds are an excellent source of omega 3 fat and the nut butter will add more healthy fat and a good amount of protein which will help to increase satiety. Enjoy!

Ingredients

1/2 cup old fashioned oats

1 T chia seeds (optional)

Sweetener of choice

Dash of salt

2 T smooth nut butter of choice

1/4 cup milk of choice

Directions:

The night prior or at least one hour prior to eating, combine the oats chia seeds, sweetener & salt. Mix well.

Melt the nut butter in the microwave and pour into the dry mixture and mix well. Add the milk and refrigerate at least an hour (or overnight).

Microwave mixture for 60 seconds  or broil on high in toaster oven for 5-7 minutes until golden brown.

Nutrition Facts (Per 1 Serving): 

Calories: 425

Total Fat: 22 g

  • Saturated Fat: 3.4 g

Cholesterol: 3 mg

Sodium: 175 mg

Potassium: 151 mg

Total Carbohydrate: 42 g

  • Dietary Fiber: 11 g
  • Sugars: 7 g

Protein: 18 g

Good source of Vit E, Folate and Niacin   

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

Okra & Tomatoes

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This Okra & Tomatoes recipe is so easy and so delicious! We live in the South and most people here prefer to have their okra fried and have usually not eaten it cooked any other way. Here is a healthy, delicious alternative that we often share with our clients.  Okra is a low calorie vegetable high in Vitamin A, Vitamin C, B-Complex & Folate. One surprising benefit of okra is found in the phytochemical, mucilage, which aids digestion and helps to reduce constipation. Remember, the health benefits of phytochemicals cannot be bottled, they must come from the source (the plant). So….eat (and enjoy!) your fruits and vegetables!

 

 

 

Ingredients:

  • 1 medium onion, chopped
  • 1 clove garlic, minced
  • 2 T olive oil
  • 1 package (16 oz frozen cut okra)
  • 2 cans (14.5 oz) No Salt Added Chopped Tomatoes
  • 1/2 t red pepper flakes
  • pepper to taste

Directions:

  1. In large skillet, saute onion & garlic in oil.
  2. Add okra, tomatoes, red pepper flakes and pepper.
  3. Simmer over low heat for 20 minutes.
  4. Serve over cooked rice with grilled or baked meat on the side (if desired).
Nutrition Facts (Per Serving; Makes 6 Servings)
  • Calories: 84
  • Total Fat: 4.9 g
    • Saturated Fat: 0.7 g
    • Polyunsaturated Fat: 0.5 g
    • Monounsaturated Fat: 3.4 g
  • Cholesterol: 0 mg
  • Sodium: 9 mg
  • Potassium: 380 mg
  • Total Carbohydrate: 8 g
    • Dietary Fiber: 3.5 g
    • Sugars: 4.5 g
  • Protein: 2.6 g

Excellent source of Vit A, Vit C, Vit B-Complex, Manganese & Folate

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

 

 

Mediterranean Pasta Salad

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This incredibly healthy, colorful and fresh Mediterranean Pasta Salad can be a side-dish, snack or an entree salad. It’s quick to throw-together and it does not last long at our house. The flavors and textures are so perfect together!

 

 

 

 

 

 

Salad Ingredients:

  • 6 ounces textured pasta like penne or rotini (Gluten-Free if desired)
  • 4 oz. roasted red peppers (from jar)
  • 2 oz. sundried tomatoes (or 1/2 cup diced fresh tomatoes)
  • 1 cucumber (peeled and diced)
  • 2 cups argula, spinach or baby kale (stems removed and sliced)
  • 1 T green olives (sliced)
  • 1 T black olives (sliced)
  • 2 T crumbled feta cheese
  • 1 can (15.5 oz) Garbanzo beans (drained and rinsed)
  • fresh parsley or basil (if desired)

Dressing Ingredients:

  • 1/4 cup olive oil
  • 2 T red wine vinegar
  • 1 T lemon juice
  • 1 garlic clove, minced
  • 1 T fresh mint, chopped
  •  pepper to taste

Directions:

  1. Cook the pasta according to the al-dente directions on the box. Drain (do not rinse) and transfer pasta to a large serving bowl.
  2. Add dressing ingredients to a small bowl, whisk together and immediately toss the pasta with the dressing.
  3. Add the remaining salad ingredients and toss all ingredients until coated with dressing.
  4. Serve immediately or allow to thaw for 1-2 hours in the refrigerator.
  5. Enjoy!
Nutrition Facts (Per Serving; Makes 4 Servings):
  • Calories: 420
  • Total Fat: 16.8 g
    • Saturated Fat: 2.3 g
    • Polyunsaturated Fat: 1.2 g
    • Monounsaturated Fat: 10.2 g
  • Cholesterol: 2.5 mg
  • Sodium: 350 mg
  • Potassium: 315 mg
  • Total Carbohydrate: 57 g
    • Dietary Fiber: 10.0 g
    • Sugars: 2.2 g
  • Protein: 12.8 g

Excellent source of Vit A, Folate & Thiamin

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

 

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Angela Lamberson, MS, RDN, LDN, CDE, Certified Integrative Health Coach

John Lamberson, MS, RDN, LDN, CDE

Phone: 252.335.WELL or 252.335.9355