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Never Stop Celebrating World Breastfeeding Week!

August 7, 2015 By Angie Lamberson Leave a Comment

Mommy & Jwbw2015-logo-mMommy & B

 

 

 

 

“Imagine that the World had created a new ‘dream product’ to feed and immunize everyone born on earth.  Imagine also that it was available everywhere, required no storage or delivery and helped mothers to plan their families and reduce the risk of cancer.  Then imagine that the world refused to use it”.     ~ James Grant, Executive Director for Unicef  (1980-1995).

John and I are huge fans of breastfeeding.  As parents, we have seen the wonderful outcomes and rewards that breastfeeding has provided in our own children.  As Registered Dietitians, we know that breastmilk is nature’s most perfect food.  Besides the ideal balance of carbohydrate, protein, fat and micronutrients, it contains antibodies specifically obtained from the mother to destroy viruses and harmful bacteria.  The benefits of breastmilk extend well into an infant’s adult years and will reduce their risk of ever developing obesity, diabetes or cancer.

Today ends World Breastfeeding Week  but we will continue to “celebrate” and promote breastfeeding!  The World Alliance for Breastfeeding Action (WABA) announced this year’s theme as “Breastfeeding and Work:  Let’s Make it Work”.  WABA is rallying for global action to support women to combine breastfeeding and work. They state, “Whether a woman is working in the formal, non-formal or home setting, it is necessary that she is empowered in claiming her and her baby’s right to breastfeed”.

Many hospitals and health departments are taking the time to enhance their breastfeeding education series and many have specially trained breastfeeding educators or Lactation Consultants available to answer any questions or concerns you may have.  They are another key resource ready to help foster better child health while also helping to  improve the bonding experience between mother and child.  Check with your local hospital or health department to see what they offer.  Another great resource for more breastfeeding information is the La Leche League International.  You can find all kinds of informative news on their website!

Hey Dads, don’t think you’re not a player in this event!  Your support and encouragement for Mom can be that extra piece of motivation she needs to inspire her to try breastfeeding.  Plus, being involved with our child’s feeding routine will help ease some of those struggles newborns can cause their parents and can also enhance the Daddy-Child bonding time as well.

There are many obstacles involved with breastfeeding and yes, it may be difficult.  But with support, encouragement and assistance of family and friends, those barriers may seem to diminish.  Remember, breast milk is specially formulated for your baby, it’s always ready to go (no mixing, measuring or shaking required!), it’s always the right temperature and best of all, it’s free!  Give your child a head start to a healthier life.

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

~ Angie & John

Filed Under: Childhood Obesity, General Nutrition & Wellness, Nutrition, Wellness Tagged With: Breastfeeding, Child Health, La Leche League, WABA, World Breastfeeding Week

Orzo Salad with Spinach & Pine Nuts

August 5, 2015 By Angie Lamberson Leave a Comment

 This is a cool delicious summer salad made with orzo pasta, spinach, feta, pine nuts & Craisins.  It can be served as a main dish or a side.  One of our favorites!  Enjoy!

orzo salad

Ingredients:

  • 16 oz Orzo, uncooked
  • 2-32 oz containers of unsalted Chicken Stock (We use Kitchen Basics)
  • 2 tbsp Olive Oil
  • 1 cup Fresh Basil, Julienned
  • 3/4 cup toasted pine nuts
  • 1.5 cup Crumbled Feta Cheese
  • 1 cup Dried Cranberries (We use Craisins)
  • 1- 11 oz. package Raw Spinach
  • 3 stalks chopped Scallions
  • 1 lemon, juiced
  • 1/3 cup Olive Oil
  • Salt and Pepper (to taste)

Directions:  

Cook orzo in unsalted chicken broth according to package directions but substitute  chicken broth for water. Drain orzo well and toss with 2 tbsp. olive oil.  Spread on cookie sheet lined with parchment paper or wax paper & allow to cool. Mix together orzo, basil, spinach, pine nuts, green onions, Craisins and feta cheese in a large bowl and mix gently.  Whisk lemon juice and 1/3 cup olive oil and toss with salad.  Season with salt and fresh ground pepper to taste.  Can be made the night before, however, do not toss with lemon juice and olive oil until serving. Serves  12.  

Nutrition Facts
Servings Per Recipe: 12
Amount Per Serving
  • Calories:  370
  • Total Fat:  19 g
  • Saturated Fat:  4 g
  • Polyunsaturated Fat:  4 g
  • Monounsaturated Fat:  9 g
  • Cholesterol: 17 mg
  • Sodium:  262 mg
  • Potassium:  290 mg
  • Total Carbohydrate:  44 g
  • Dietary Fiber: 5.5 g
  • Sugars:  8 g
  • Protein:  11 g

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

 

Filed Under: General Nutrition & Wellness, Nutrition, Recipes, Wellness Tagged With: fruits and vegetables, Healthy Eating, healthy recipes, spinach, summer salads, Vegetables, wellness

And the Winner is…..

January 19, 2015 By John Lamberson Leave a Comment

Fruits and Vegetables 1.2015

I know it may be a little late to weigh in on the diet debate since we’ve already made it half-way through the “Diet Month” of January!  However, US News and World Report once again tabbed the DASH Diet as the Best Overall Diet in their 2015 Review.  Keep in mind, the DASH Plan was originally designed to help lower blood pressure.  DASH actually stands for Dietary Approaches for Stopping Hypertension.  The main emphasis with the DASH Plan is to increase intakes of fruits and vegetables while choosing lean protein sources, such as fish, chicken breast or the leanest cuts of beef or pork.   Although it was not developed for weight loss, it has shown that weight loss is a side effect of following this plan.  What is reassuring is that this Meal Plan is a healthy alternative that does not require any exotic foods or recipes.  It is a safe way to eat that will help you meet your daily nutritional needs and help you achieve better health.  We believe in the DASH Plan and often work with our clients to adopt this meal plan as part of their daily intake.  Many of the foods included in this plan can also be beneficial in helping to reduce chronic inflammation associated with eating higher sodium and higher fat meals.  Chronic inflammation has been identified as a risk factor in developing heart disease and diabetes.  You can find out more about the DASH Plan and start making the changes that can help you get healthier and feel better!  Remember, you hold the keys to better health in your hands!

 

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

~John

Filed Under: Childhood Obesity, Diabetes, General Nutrition & Wellness, Nutrition, Wellness Tagged With: Diabetes, diet and health, Dieting, Diets, eat more fruits and vegetables, fruits and vegetables, Healthy Eating, heart disease and fruit intake, heart disease and vegetable intake, high blood pressure, lifestyle changes, New Year's Resolutions, weight loss, wellness

November’s Here….It’s Diabetes Awareness Month!

November 4, 2014 By John Lamberson Leave a Comment

Diabetes continues to play a big role in the health of our nation.  Over 29 million Americans have Diabetes.  However, according imageto the Centers for Disease Control, 21 million are diagnosed but another 8.1 million have diabetes but do not know it!  There are 86 million Americans that have a condition known as Pre-Diabetes. This is when blood sugar levels are above normal levels but not high enough to be diagnosed with diabetes.  To make matters worse, about 90% of those with Pre-Diabetes do not know they have it.  Diabetes and Pre-Diabetes are a concern.  Having one of those conditions can significantly increase your risk for heart disease, stroke, and kidney failure.  It is important to find out if you are at risk for Diabetes or Pre-Diabetes.  Fortunately, there are things you can do to reduce your risk of developing it.  Remember, there are two types of Diabetes.  Type 1 Diabetes is when the body does not produce any insulin.  Insulin is the hormone that helps to take blood sugar from the blood stream into the cells to be used for energy.  Without insulin, blood sugar levels will continue to rise.  Type 1 Diabetes accounts for about 5% of the population that has diabetes.  It is thought to be an auto-immune response that causes a destruction of the cells in the pancreas that produces insulin.  Because of this destruction of cells, a person with Type 1 Diabetes MUST take insulin to live.

imageType 2 Diabetes, is often considered a “lifestyle” disease.  The most common type of diabetes typically impacts those that are overweight or obese.  As you can see in the slide from the CDC, obesity and diabetes are closely linked.  As weight increases, your risk for Type 2 Diabetes will increase as well.  There are studies being conducted right now trying to determine why this happens.  It has been thought that the extra weight somehow inhibits the body from using insulin correctly.  With Type 2 Diabetes, the body may be producing more than enough insulin to manage blood sugars.  However, the body is resistant to those actions and blood sugar levels rise.  To control blood sugar levels, people with Type 2 Diabetes may need pills or insulin.  Diet and activity levels also play a vital role!  The elevated levels of glucose and insulin in uncontrolled Diabetes increases the risk of heart disease, stroke and kidney disease.  Weight loss, as little as 5-10% of current weight can make a big difference in lowering risk factors.  That weight loss may be all that is needed to bring blood glucose levels back into a more normal range.

Regardless of the type of Diabetes a person may have, some things do not change.  Proper nutrition and increased activity levels are the main components in any treatment plan!  We know that making changes to reach those goals can seem difficult but taking time for yourself can make a big difference in your health outcomes.  Small changes to start with can lead to bigger changes in the future.  Stay focused on your goal, know your risk factors, visit your doctor, see a Registered Dietitian and Certified Diabetes Educator and do everything you can to to live a healthier life.

Stayed tuned during the month of November as we provide more information and tips to help keep you informed and aware during Diabetes Month!

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

~John

Filed Under: Diabetes, General Nutrition & Wellness, Nutrition, Wellness Tagged With: Change, Coping with Diabetes, Diabetes, Diabetes Awareness, Healthy Lifestyle Change, National Diabetes Awareness Month, nutrition

Tuna Pita Pockets

October 23, 2014 By Angie Lamberson Leave a Comment

pita pocket

Tuna Pita Pockets

Running out of lunch ideas?  Here is a an inexpensive, easy and healthy one!

Ingredients:
1 1/2 cups shredded romaine lettuce

3/4 cup diced tomatoes

1/2 cup finely chopped green bell peppers

1/2 cup shredded carrots

1/2 cup finely chopped broccoli

1/4 cup finely chopped onion

2 cans (6 ounces each) low-salt white tuna packed in water, drained

1/2 cup low-fat ranch dressing

3 whole-wheat pita pockets, cut in half

Instructions:

In a large bowl, add the lettuce, tomatoes, peppers, carrots, broccoli and onions. Toss to mix evenly.  In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add the tuna mixture to the lettuce mixture and stir to combine.  Scoop 3/4 cup of the tuna salad into each pita pocket half and serve immediately.  Makes 6 servings.

NUTRITION FACTS:

Serving Size:                       ½ pita

Calories:                              200

 

Total Fat:                                5 g

Saturated Fat:                           1 g

Trans Fats:                                  0 g

Cholesterol:                          20 mg

Sodium:                               350 mg

Carbohydrates:                    23 g

Dietary Fiber:                              4 g

Sugars:                                           2 g

Protein:                                    14 g

 

Filed Under: Diabetes, General Nutrition & Wellness, Nutrition, Recipes, Wellness Tagged With: healthy eating on a budget, Healthy Lifestyle Change, lunch, lunchbag, Vegetables

Breakfast Smoothie

October 23, 2014 By Angie Lamberson Leave a Comment

medium_7788355738 (1)

No matter how crazy your mornings are, don’t skip breakfast!  Eating breakfast lowers our risk of Type 2 Diabetes, heart disease and obesity.  Try this quick & easy breakfast smoothie that can even be made before you go to sleep.  Kid tested & kid approved too!

Ingredients:

1 banana

1 cup frozen fruit:  blueberries, strawberries, blackberries or pineapple (or a combination)

1/3 package silken tofu

2 cups non-fat milk or vanilla soy milk

1 cup low-fat vanilla yogurt

3 T wheat germ

1 T ground flax seeds (optional)

Instructions:

Put all ingredients in a blender.  Blend until smooth. Serve.  Makes 4 servings.

Tip:  Except for the banana, this recipe can be made the night prior and put in the refrigerator.  In the morning, add the banana and blend.  Kids love it too!

 

NUTRITION FACTS

Serving Size:                       1 Cup

Calories:                              180

 

Total Fat:                              4 g

Saturated Fat:                        1 g

Trans Fats:                             0 g

Cholesterol:                           0 mg

Sodium:                                50 mg

Carbohydrates:                      28 g

Dietary Fiber:                           5  g

Sugars:                                   18 g

Protein:                                   9 g

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

photo credit: https://www.flickr.com/photos/topsynette/7788355738/

Filed Under: Diabetes, Diabetes Nutrition, Nutrition, Recipes, Wellness Tagged With: break the fast, breakfast, fruits and vegetables, smoothies, weight loss

Mrs. Dash Chicken Fingers

October 23, 2014 By Angie Lamberson Leave a Comment

mrs. dash chicken fingers

 

Mrs. Dash Chicken Fingers

Tailgating this weekend?  This chicken finger recipe is low in fat and salt and is a family favorite of ours!

Ingredients
2 Tbsp. (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend

8 oz. (225g) boneless, skinless chicken breast halves, cut into long strips

1/2 cup (120mL) plain dry bread crumbs

1/4 cup (60mL) egg substitute

1 Tbsp. (15mL) olive oil

Instructions:

1.         Mix together bread crumbs and Mrs. Dash® Garlic & Herb Seasoning Blend.

2.         Dip chicken strips in egg substitute and then coat with Mrs. Dash® mixture.

3.         Sauté chicken in olive oil over medium-high heat for about 3 minutes each side or until browned and cooked through.

NUTRITION FACTS (Makes 2 servings)

Serving Size:            4 tenders

Calories:                                   250

Total Fat:                                   9 g

Saturated Fat:                              1 g

Trans Fats:                                    0 g

Cholesterol:                          66 mg

Sodium:                                 250 mg

Carbohydrates:                    10 g

Dietary Fiber:                               0 g

Sugars:                                            0 g

Protein:                                      31 g

(Photo and recipe courtesy of Mrs. Dash)

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

Filed Under: Diabetes, General Nutrition & Wellness, Nutrition, Recipes, Wellness Tagged With: healthy tailgate recipes, kid recipes, low fat chicken tenders, low salt chicken tenders, tailgate recipes

Pumpkin Chili

October 5, 2014 By Angie Lamberson Leave a Comment

pumpkin chili

Fall is in the air and it’s time to make a pot of chili, pumpkin chili, that is!  This is a quick, easy and healthy form of chili uses pumpkin as a base.  The pumpkin adds a delicious flavor and is loaded with nutrition (especially high in fiber and Vitamin A).

Ingredients:

Chopped Onion – 1 cup

Garlic cloves-1 or 2, minced

Lean ground turkey breast-1 pound

Unsalted Chicken Broth (we like the “Kitchen Basics” brand found at Farm Fresh or Wal-mart)-4 cups

Kidney Beans-1 – 15 ounce can, rinsed and drained

Pumpkin-1 – 15 ounce can (100% pure – Libby’s or store-brand)

Diced, No Salt Added Tomatoes – 1 – 15 oz. can

Chili Powder – 1 Tbsp or to taste

Ground Cumin – 2 tsp

Black Pepper – 1/2 tsp

Cayenne Pepper or Tobasco Sauce to taste (if preferred)

Olive Oil – 2T

Light sour cream – 1/2 cup

Directions:

Add olive oil to large saucepan & heat to medium-high heat.  Add onion and saute until onion begins to brown.  Add garlic and saute 1-2 minutes.  Stir in ground turkey and cook, stirring occasionally until no longer pink.  Stir in broth, beans, pumpkin, tomatoes,  chili powder, cumin and black pepper.  Cook 20 minutes or until slightly thick.  Season with cayenne pepper or Tobasco sauce, if desired.  Makes 6 servings.  Top each serving w/a dollop of sour cream, if desired.

Nutrition Facts, per Serving:  Calories-283, Total Fat- 9 gm, Saturated Fat- 3 gm, Polyunsaturated Fat-0gm Monounsaturated Fat-1 gm, Cholesterol – 60 mg, Sodium – 277 mg, Potassium – 367 mg, Total Carbohydrate- 25 gm, Dietary Fiber – 8 gm, Sugars – 7 gm, Protein – 26 gm

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

 

Filed Under: Diabetes, General Nutrition & Wellness, Nutrition, Recipes, Wellness Tagged With: Fall recipes, pumpkin, turkey chili

Late Summer Chili

September 16, 2014 By Angie Lamberson Leave a Comment

Vegetarian Chili

Ingredients:

1 chopped onion

1 red pepper

1 cup chopped celery

1 cup chopped green pepper

1 cup shredded carrots

1-16 oz. bag frozen corn

2 cans beans, drained & rinsed (one can black, one can red)

12 oz fresh or jarred salsa- mild, medium, spicy- your choice!

1 can diced tomatoes (no salt added)

1-12oz. can or bottle of light beer (non-alcoholic works as well!)

1 cup wheat germ

Instructions:

Combine all ingredients & cook on stove top on simmer for 20 minutes or in crock pot for at least 2 hours on high.  (Top with reduced fat cheese and/or reduced fat sour cream if desired). Further reduce the sodium in the recipe by rinsing the beans or choosing reduced sodium canned beans or cooked dried beans.  Makes 8 servings.

NUTRITION FACTS:

Serving Size:                       3/4 Cup

Calories:                              284

Total Fat:                             2.4 g

Saturated Fat:                          0 g

Trans Fats:                               0 g

Cholesterol:                            0 mg

Sodium:                               562 mg

Carbohydrates:                      53 g

Dietary Fiber:                           15 g

Sugars:                                     8 g

Protein:                                  14 g

 

 

Filed Under: Diabetes Nutrition, General Nutrition & Wellness, Nutrition, Recipes, Wellness Tagged With: Diabetes, diet and health, fruits and vegetables, Meatless Monday

Fiesta Lime Chicken with Avocado

September 16, 2014 By Angie Lamberson Leave a Comment

 

avocado lime

Ingredients:
2 cups cooked chicken, shredded into large pieces
2 medium avocados, diced
1 T + 1 T fresh squeezed lime juice
1/4 cup thinly sliced green onion
1/2 cup finely chopped fresh cilantro (or chop it more coarsely if you prefer)
2 T mayo or light mayo                                                                                                                                                                                              ½-1 cup Grape tomatoes, halved                                                                                                                                                                                 1 T Mrs. Dash Fiesta Lime Seasoning                                                                                                                                                                       Salt to taste

Instructions:

Shred the chicken apart until you have 2 cups of chicken shredded into fairly large chunks.   Dice the avocados into medium-sized pieces; mix with 1 T of the lime juice, Mrs. Dash seasoning, and season avocado with salt to taste.  Thinly slice the green onion and finely chop the cilantro.  Mix mayo and 1 T lime juice to make the dressing.

Put the chicken into a bowl large enough to hold all the salad ingredients.  Add the sliced green onions, tomatoes and dressing and toss until all the chicken is coated with dressing.  Add the avocado and any lime juice in the bottom of the bowl and gently combine with the chicken.  Then add the chopped cilantro and gently mix into the salad, just until it is barely combined.  Makes 4 servings.

Recipe adapted from http://www.kalynskitchen.com/2012/05/recipe-for-chicken-and-avocado-salad.html

NUTRITION FACTS:

Serving Size:                       1 Cup

Calories:                              260

Total Fat:                             15 g

Saturated Fat:                      2.5 g

Trans Fats:                             0 g

Cholesterol:                        65 mg

Sodium:                             120 mg

Carbohydrates:                     8 g

Dietary Fiber:                          5 g

Sugars:                                  1 g

Protein:                               23 g

 

 

 

Filed Under: Diabetes, Nutrition, Recipes, Wellness Tagged With: Diabetes, fruits and vegetables, Mrs. Dash, Mrs. Dash Recipes, Vegetables

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