Nutrition Pair

Make That Change!

There’s Something about Running in the Fall…..

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Fall is our busiest season.  School is back in the session, the children are busy with fall sports and we are traveling to college football games. However, I would have to say that it is my favorite.  I love making gingerbread with the kids and the awesome smell that carries through the house. I love relaxing at the end of a busy day to George Winston’s “Autumn”. I love the crisp coolness and excitement in the air at college football games. But, one of my all-time favorite things to do in the fall is to run.  There is something about a run in the fall that is different from any other time of the year.  It is a treat for the senses.  The sound of the crackling leaves under your feet, the smell of the wood fires burning in the chimneys, the feel of the cool air, the look of the vibrant colors in the changing leaves and coral sunrises. The bugs are gone and the humidity is down. Madison, our ten year old Lab, feels it too as she is finally willing to leave from below the shaded tree and join me for the cool down. 

Running, just like any exercise, makes you feel good.  When you exercise aerobically, you release endorphins. Those endorphins reduce stress and improve your mood.  Whenever I feel tense, exercise always makes me feel more relaxed.  The more hectic life gets, the more exercise seems to help me cope.  If I have tough decisions to make, it seems gives me a clear head in which to think. 

Many people know about how exercise can help you to lose or maintain weight, control blood sugar levels and improve overall fitness. But, one very important aspect of exercise that is often overlooked is how it can improve your mood.

So, get out and enjoy the good things that both fall and exercise offer.  If you are not a runner, go for a walk.  You will be surprised at how good it will make you feel, both physically and emotionally! 

 ~ Angie

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

“Ask not what your country can do for you…”

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I usually do not title a Nutrition Blog with a political quote but this one fits….From JFKs inaugural address, January 20th, 1961, “…ask not what your country can do for you –  ask what you can do for your country.”

We are hearing everyday how our country needs health care reform.  We are being told that we are in a health care crisis. Democrats & Republicans alike have thoughts on what reform should be or look like.  I’m not here to debate the issue of reform.  There is no question we need changes in many things.  From prescription drug costs to health care costs, we pay dearly for ways to bring us good health. But, are we healthier?  In the debating of the reform process, there has been some talk of increasing reimbursement for preventative care.  That is a nice start.  However, the major disappointment I feel stems from the fact that there has not been a call for increasing personal responsibility. We all want somebody to shoulder the costs of health care reform.  We complain about the cost of prescription medications, the high co-pay fees and health insurance.  Where we need to start, though, is with ourselves. Our lifestyles lead us to increasingly bad health. Sure, you can make the argument that you have the right to choose how you live. I am all for  that. But what happens when you get sick?  Many research studies have looked at the impact that lifestyle plays on our health.  Do we need studies telling us that fast foods are not healthy, that high sodium diets can cause high blood pressure, that diets low in fruits & vegetables can lead to a variety of illnesses?  For confirmation of that, we don’t need to look much further than the current increase of Type 2 diabetes in our youth. Twenty years ago, that was unheard of.  Today, as our children become more overweight and obese, it has become common place.

The time has come for each of us to take health care reform into our own hands. Each of us hold the keys to better health.  We don’t need government sponsored plans to set a healthier path. Look around and seriously assess your lifestyle choices.  From foods to alcohol to smoking to physical activity.  Are you choosing habits that will help or harm you in the long run?

People often tell us that it is too expensive to eat healthy.  Sometimes it may be more costly to eat healthier.  But think of that cost as an investment in your future.  The cost of getting sick is much more than the cost of eating healthy!  It’s funny that people have no problem spending money on the latest gadgets, HD TVs, cars, hair styles,….yet fail to look at what they eat, or how physically active they are.  Unfortunately, I can not promise you a longer life or total freedom from sicknesses if you make those changes.  But, I can offer you a better chance to beat those sicknesses and the opportunity to lead a more active , and possibly, productive life. 

“And so, my fellow Americans: ask not what your country can do for your health – ask yourself what you can change to improve it!” 

Like we say at Nutrition Pair, “It’s Your Health.  It’s Your Life.  Make That Change!”  We believe that each of us have the potential to lead healthier lives.  Don’t wait for the government to make a change.  Start it yourself. Challenge yourself to eat an extra piece of fruit everyday, dine out less often, prepare more foods at home, eat more broccoli or other vegetables, or walk an extra 15 minutes.  Challenge yourself to learn more, do more and get healthier.  Remember……

“It’s Your Health.  It’s Your Life.  Make that Change!”

~John

Get Yourself a Personal Nutrition Coach. Use a Registered Dietitian!

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Happy Registered Dietitian Day!  Today marks the 2nd annual Registered Dietitian Day sponsored by the American Dietetic Association (ADA).  Look for the ADA to ring the Opening Bell for the NASDAQ stock exchange tomorrow morning, March 12th in recognition of National Nutrition Month and Registered Dietitian Day. 

What makes you unique?  We all have our own distinctive traits that make us different from the person sitting next to us. This is what makes us special.  And, this is why personalized service is so important.  It gives us the freedom to choose what we want when we want it.  Our MP3’s are loaded with OUR favorite songs.  Our DVR’s tape our favorite sports or shows so that we can watch them at a time that is most convenient for us.  Even children are getting into personalization.  They can go to “Build a Bear Workshop” and fashion a bear that reflects their own special interests. 

You are unique.  You deserve individualized attention. 

When it comes to improving health, it should be no different.  Look for a program that can be customized for your lifestyle:   your schedule, your health goals, your medical history, your meds, your culinary skills, your own cultural foods and your financial situation.    Personalization can make the difference between success and failure.  This is why diets don’t work.  They don’t tell you what to do when you go to eat at a friend’s house and they are not serving Week 2’s Thursday Supper Meal.  Diet books don’t talk back to you and are not always written by Nutrition Experts, or Registered Dietitians.  You need the knowledge and skills to make your flexible choices on your own terms. 

An eating plan should fit your lifestyle, not the other way around.  This is where a Registered Dietitian (RD) comes in.  We get personal.  Find yourself a personal nutrition coach, a Registered Dietitian. We can create a customized plan that fits your own unique lifestyle and values. Working on-on-one with your own RD to develop a plan together, taking in your own wants and needs can be exciting.  RD’s help people who want customized plans because of our in-depth training and knowledge of nutrition, medical issues, and food.  We are uniquely qualified to assess and counsel an individual with any kind of medical history or lifestyle.

Nutrition Pair will work with you on your terms, on your time schedule with your own goals in mind.  No diets allowed.  Contact us to set up an individualized on-line, phone or face-to-face appointment!

It’s Your Health.  It’s Your Life.  Make that change!
~Angie

Wear Red for Women!

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Be Heart Healthy at any Age!

Be Heart Healthy at any Age!

 Are you wearing your red today?  Today is National Wear Red Day. Americans nationwide are sporting red dresses, red blouses or red ties today to raise awareness that heart disease is the #1 killer of women. National Wear Red Day starts The Heart Truth Campaign to celebrate February as American Heart Month.

 The Heart Truth and the introduction of the Red Dress as the national symbol for women and heart disease awareness were initiated in 2002 by the National Heart, Lung, and Blood Institute (NHLBI) and partner organizations. Read more about it here. The campaign is geared toward women between the ages of 40 to 60, which is the period in which a woman’s risk for heart disease begins to significantly increase. However, the message is also important for young women as heart disease can begin to develop as early as the teenage years. Older women have an interest too as it is never too late to take measures to prevent and control heart disease risk factors. For women who may already have heart disease, it is important to note that existing heart disease can be reversed through diet and lifestyle change.

Take a look at these stats:

  • Women are twice as likely to die from heart disease than from all cancers combined
  • 39% of women who have heart attacks do not survive their first attack
  • More women who have heart attacks die within one year compared to men
  • One in two women will have serious heart trouble in their lifetime
  • Women with heart disease have different symptoms than men

The largest risk factor for heart disease, by far, is smoking. Other risk factors include African American or Hispanic heritage, obesity, physical inactivity, high blood pressure, diabetes and family history of heart disease. What measures can women take to prevent heart disease?

  • If you are a smoker, stop!
  • Begin a physical activity program
  • Control blood pressure/blood sugar levels if you have HTN or diabetes
  • Eat right. Adopt a Mediterranean-style or DASH Diet-style of eating
  • Include omega 3 fats in your diet (salmon, mackerel, flax, walnuts are good sources)
  • Practice relaxation techniques
  • Seek appropriate management for medical conditions

Remember, a Registered Dietitian can be a true asset in helping to design an individualized eating plan for you to help you in meeting your weight loss, blood pressure or diabetes management goals.

Wear red today and help spread the critical message that heart disease is the #1 killer of women and that there are things that women can do, starting today, to reverse their risk of heart disease.

It’s Your Health. It’s Your Life. Make that change!
~ Angie

NC State Medical Assistants Seminar

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 Nutrition Pair participated in the North Carolina State Medical Assistants (NCSMA) Winter Seminar, “Bridging the Gap to Healthcare” held January 17th at College of the Albemarle here in Elizabeth City.  There were 86 medical assistants from across the state in attendance. 

We exhibited at the conference and John provided the nutrition presentation “Discovering Your Path to Wellness”.  In it, he reviewed the current health of our nation as well as that of North Carolina.  For example, in North Carolina, 61% of adults are overweight or obese and 27% of adolescents are either overweight or at risk of becoming overweight (CDC, 2003).  Focusing on the health risks associated with poor lifestyle choices, John discussed ways for the attendees to improve their own health as well the health of their patients.  He stressed how important it is that we serve as healthy role models for our clients.  We also encouraged referring to a Registered Dietitian for Medical Nutrition Therapy for chronic disease management as well as prevention.  The NCSMA is a fun and lively group and we enjoyed being a part of their winter seminar.

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

~ Angie

Nutrition Pair Exhibit at NCSMA

Nutrition Pair Exhibit at NCSMA

John presenting "Discovering Your Path to Wellness"

"Discovering Your Path to Wellness"

 

 

 

 
 
 
 

Happy October ~ Walk to School Month

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October has always meant the start of the Holidays for me.  Stores are already loaded with candy for Halloween, decorations for Thanksgiving and the new Christmas ornaments have been hanging in Hallmark Stores since July! As people begin to stress over avoiding the Holiday weight gains & finding the perfect gifts to be bought, we’re trying something new.  October is International Walk to School Month.  The walk to school program in the USA was started in 1997 as a way to increase awareness of the need for communities to be more walkable.  The program has expanded to raise awareness of not only healthier lifestyles options but also to promote safer bicycling & walking routes and cleaner air.  We have been trying to get our son’s school to help sponsor a local event but the process is slow.  Instead, Angie & I will promote the Walk to School ourselves by walking to school with Jonathan on designated days during the month of October.  Our first planned walk is October 8th, which is also Walk to School Day.  Hopefully, we will be able to generate interest and the program will grow into a larger event in the future.  I urge you to visit the Walk to School web site for more information and ideas on making it work in your community.  Walking to school would be a great way to get exercise as a family and give you more time to spend with your child.  We’ll let you know how things work out in Elizabeth City!

Take advantage of the October weather by getting outside and being more active!  Cooler temperatures, lower humidity & less grass cutting!! Enjoy October!

It’s your Health.  It’s Your Life.  Make that Change!

~ John

U. S. Coast Guard Health and Wellness Fair

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Nutrition Pair participated in the first annual Health and Wellness Fair this past Wednesday April 23rd at the Elizabeth City Coast Guard Base. We were one of 50 exhibitors at the fair which was organized by the MWR (Morale, Well-Being and Recreation) segment at the Coast Guard Support Center. Per Tony Buero, Director of MWR, the goal was to provide education on the six wellness dimensions of the MWR Program:

• Physical
• Emotional
• Intellectual
• Spiritual
• Interpersonal/Social
• Environmental/Planetary Wellness

Our goal as Registered Dietitians was to educate attendees about how making good food choices can prevent or control chronic diseases, such as diabetes or hypertension. John and I enjoyed meeting and speaking with many the active duty, civilian and contract employees that visited us. We answered many questions about ways in which they can improve their diets or lose weight. However, much of the advice which we provided was related to sports nutrition (we met lots of runners!) or feeding children a healthy diet.

Overall, it was a great experience. We plan to participate in the Health and Wellness Fair again next year.

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

~ Angie

SCAN Conference in Boston

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John and I just returned from the SCAN Conference held in Boston, Massachusetts. SCAN (Sports, Cardiovascular and Wellness Nutritionists) is a specialty practice for RD’s who members of the American Dietetic Association.

Boston is a very hospitable town and John and I met lots of friendly Bostonites like Tom and Carla Scotto. Tom Scotto (a Certified USA Cycling Coach) and his wife, Carla (an RD!) are owners of Stage 5 Cycling www.stage5cycling.com and have a very unique business. They teach core cycling skills, techniques and training concepts through sound fitness and nutrition programs. John and are both cycling enthusiasts but John was especially interested in them as he is starting his training regimen to do the Tour DaVita 240 mile ride again this September.

I think our best memory will be our morning runs alongside the Charles River past MIT, Harvard and Boston University in Cambridge. Running together with the university rowing teams next to us was an awesome experience.

Some of the important educational highlights of the conference were:

• The DASH (Dietary Approaches to Stop Hypertension) diet study: This four year feeding study was completed 10 years ago but the word is still getting out about the amazing findings from this research. Studies were done in four sites across the US. We had the pleasure of meeting and listening to researchers from the Boston, Durham and Baltimore sites. The DASH diet study showed that:

o Diets rich in lowfat dairy products, fruits, vegetables, whole grains, legumes,
nuts and seeds will significantly lower blood pressure.
o Following the DASH diet AND reducing sodium intake will lower blood pressure even
further.

• Vitamin D: Dr. Michael Holick had an entertaining lecture and spoke of “The Vitamin D Pandemic”. You can check out his website at www.vitamindhealth.org. Per Dr. Holick, most of us are not getting enough Vit D through our food or our sunlight exposure. In fact, he recommends checking 25 (OH) D levels to ensure that they are above 30 ng/ml.

Our suggestions:
o Have your MD check your 25 (OH) D level to see if you need supplementation.
o Get in the sunlight (without sunscreen) at least 10-15 minutes a day. Use sunscreen
if you will be in the sunlight any longer than 15 minutes.
o Eat foods rich in Vit D: the best sources are salmon, tuna, mackerel and Vit D
fortified lowfat milk.

• Women and Heart Disease:
o Heart Disease is the leading killer of men and women.
o Women are twice as likely to die from heart disease than from all cancers combined.
o 39% of women do not survive their first heart attack.
o 80% of all disease is preventable by how we live.

Overall, it was a great conference! We met many new people, enjoyed the scenery and received lots of great information that we can pass on to our clients.

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

~ Angie

Understanding and Controlling Cholesterol

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It’s September and September is National Cholesterol Education Month. Controlling cholesterol levels is a key component to reducing heart disease risk. When is the last time you had your cholesterol level checked? Although it is important to know your total cholesterol level, it is even more important to know your entire lipid profile. A lipid profile will give you the amount of total cholesterol, HDL cholesterol, LDL cholesterol & triglyceride levels in your blood. LDL cholesterol is known as the BAD cholesterol because it is responsible for sticking to artery walls & causing blockages. HDL is known as the GOOD cholesterol because it helps to remove LDL cholesterol. Triglycerides are a storage form of fat that usually comes from excess calorie intake or lack of exercise. For better health, you want to increase levels of HDL while decreasing levels of LDL & Triglycerides.

Current recommendations for lipid levels are for total cholesterol to be less than 200, LDL less than 100 (less than 80 if you have diabetes), HDL greater than 45, & triglycerides less than 150.

If you are unsure of your lipid levels, speak to your doctor about ordering a lipid profile for you. Your doctor may also have more specific cholesterol goals than those just mentioned.

In the meantime, eat more fruits, vegetables and monounsaturated fats and less trans and saturated fats. It’s also important to exercise daily. These changes can help you better control cholesterol levels & reach your health goals.

It’s your Health, It’s your Life. Make that Change!

~ Angieикони

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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