“The time for action is now. It’s never too late to do something”.     ~Antoine de Saint-Exupery, French aviator and writer

Do you ever find yourself saying, “I know what I should do to improve my health, I just need help doing it”?  If so, then Integrative Health Coaching is for you! 

Working with a personal health coach is increasingly recognized as an effective strategy for achieving health goals and improving overall well-being. Specifically, an Integrative Health Coach uses a client-centered approach to empower you to achieve your highest level of health.  Additionally, an integrative approach acknowledges that your good health is about the whole of you (your personal values, goals, work, balance, fulfillment and life purpose).   

Integrative Health Coaching (IHC) is about you achieving your goals for optimal health and well-being.  It helps you identify your health values and your individual goals and take decisive, active steps to achieve those goals. IHC was developed at Duke University’s Integrative Medicine Center following the realization that the need is not just to help people follow their doctor’s orders – the actual need is pro-active self care and support for self-directed change.  

Through the coaching process, you will articulate your vision of optimal health and develop your own personalized health plan. You will reach your goals, improve your performance and enhance your quality of life.

Angie Lamberson is a graduate of Duke University’s Integrative Health Coach Professional Training Program. Make 2012 your most fantastic year yet!  Partner with her to discover, achieve and maintain your optimal state of health and wellness. A variety of coaching packages are available to suit your individual needs. 

Angie and her husband, John, are Registered Dietitians & Certified Diabetes Educators. Contact Nutrition Pair today at 252-335-WELL, www.nutritionpair.com, or www.facebook.com/Nutritionpair and schedule your initial Integrative Health Coaching Session today! 

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

~ Angie

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One in three American babies born today will have Type 2 Diabetes in their lifetime.  That is, if current trends continue. 

Today is World Diabetes Day.  In the past 25 years, the rate of diabetes in the United States has more than tripled. Currently, over 26 million Americans have Diabetes.  Another 79 million have a condition known as “Prediabetes” and are at a high risk for developing Type 2 Diabetes.  The current prevalence of diabetes could double or even triple over the next 40 years if exercise and eating habits do not improve (Source: Centers for Disease Control and Prevention).

One out of every 5 health care dollars is spent on the treatment of Diabetes.  Type 2 Diabetes is the most common form of diabetes and is triggered by both controllable and uncontrollable factors which include: 

• Age over 45
• Overweight or Obese Status
• Sedentary Lifestyle
• Family history of Diabetes
• African American, Native American, Asian, Pacific Islander, Latina or Hispanic Ethnicity
• Have given birth to a baby weighing more than 9 pounds or were diagnosed with Gestational Diabetes

The good news is that diabetes is a controllable and, sometimes, preventable disease. We can’t control our genetics, ethnicity or age, but we can control unhealthy eating habits and a sedentary lifestyle. Complications are decreased when blood sugar control is managed through healthy eating and physical activity. For every 1% reduction in Hemoglobin A1C (average blood sugar over the previous three months) the risk of developing eye, kidney, and nerve disease is reduced by 40%.

If you have diabetes, pre-diabetes or are at high risk of developing diabetes, find a Certified Diabetes Educators (CDE). A CDE is a health care professional that teaches people with diabetes to manage their condition. Formal education, years of practical experience, and a Board Examination are required. CDE’s provide tools, skills and emotional support to help control blood sugars and decrease the risk of complications.

Let’s reverse these trends and take care of ourselves!  Stay active.  Eat well.  Most importantly, let’s be positive role models for children. 

~ Angie

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

We are Angie and John Lamberson, Registered Dietitians, CDE’s and owners of Nutrition Pair, LLC. Because John has Type 1 Diabetes, we know what it is like to manage a chronic disease on a daily basis. We often personal experience when educating on and promoting a healthy and active lifestyle. Nutrition Pair ™ offers the following services:

• Nutrition Therapy
• Duke Integrative Health Coaching
• Group Presentations
• Consulting Services for Health Care Facilities and Corporations

Contact us at 252-335-WELL. Visit our website at www.nutritionpair.com & become a Facebook fan at www.facebook.com/Nutritionpair.

This past August, I celebrated my 20th year of living with Diabetes.  That’s right, Celebrated!  I’m excited to have accomplished all that I have because of Diabetes.  Is being diagnosed with Diabetes hard?  Yeah, sometimes.  But life, in general, is hard sometimes.  Barriers are barriers only if we let them be.  We hold the keys to our own happiness and health.  We can’t control others or control all events in our life BUT, we can control how we respond to those events. Every challenge and difficulty we face gives us the opportunity to find out more about ourselves and to discover new ways to succeed. 

Since November is American Diabetes Month, we want to encourage everybody to get checked for Diabetes.  In the United States today, there are over 26 million Americans with Diabetes and another 79 million have a condition known as “Prediabetes” and are at a high risk for developing Type 2 Diabetes. One out of every 5 health care dollars is spent on Diabetes!  (Source: Centers for Disease Control and Prevention)

You are considered high risk for developing Type 2 Diabetes if you:

• Over the age of 45
• Are Overweight or Obese
• Have a Sedentary Lifestyle
• Have a family history of Diabetes
• Are African American, Native American, Asian, Pacific Islander, Latina or Hispanic
• Gave birth to a baby weighing more than 9 pounds or were diagnosed with Gestational Diabetes

Check out the American Diabetes Association site to help calculate your risk of Diabetes. If you have Diabetes, work with your health care team to make sure you are in control.  If you have been diagnosed or told that you have Pre-Diabetes, work with your health care team to control your risk factors.  It has been predicted that by the year 2050, 1 out of every 3 Americans will have Diabetes.  Don’t wait to be told you have Diabetes, take control of your health now!  Join the Stop Diabetes effort.

Remember, you control your health.  It will take effort, sacrifice, commitment and hard work, but you’re worth it!

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

~John

Two recent studies have just come out detailing findings on the use of vitamins and supplements and their impact on health. There has long been a controversy regarding the impact supplements.  It has been difficult to find any definitive outcomes on the subject.  The new studies released this week do not offer a clear answer either.  But, they do provide a reason to stop and think about what we are doing.  In the first study, researchers looked at the use of Vitamin E by men.  The study found that those taking high doses (400 units/day) had an increased risk of prostate cancer by about 17%. Vitamin E joins the list of other supplements that have an inconclusive status. In 2005, studies surfaced that looked at the risk/benefit of using Vitamin E to help against heart disease. There was no significant benefit noted. In fact, those in the cohort taking a higher dose actually increased their risk of death.

The other recent study looked at the use of multivitamins, folic acid, iron and copper by older women.   The report of findings from those researchers found that women taking the vitamins and supplements had a higher risk of death as compared to those not taking them.  Before jumping to any conclusions, however, there are some things to question in this study. The average age of admission to the study in 1986 was over 61 years old. It is reported that by 2008, over 40% of the participants had died. That is a long 22 year span to follow participants. The strength of the study may be questioned, as it should. The headlines, “Dietary Supplements Linked to Higher Death Risk”, can be seen as alarmist.

My point is not to analyze the studies. Instead, I want to encourage you once again to look at what you are eating. Dietary supplement use in the United States is a huge business with reported sales of over $9 million dollars a year. Combine that with the heavy reliance on pharmaceuticals and you can see what a pill happy society we’ve become. The challenge is to make changes to your lifestyle to prevent having to use pills. Diet and exercise play a huge role in our health. A very interesting report just recently came out on the benefits of eating fruits and vegetables.  The report looks at the genetic expression of the 9p21 chromosome. The 9p21 variant has been implicated in heart attacks and cardiovascular disease. The researchers found that those with a genetic predisposition of developing cardiovascular disease could alter gene expression by increasing intake of fruits and vegetables. While there are still many questions to answer concerning this study, it is interesting when we start discussing how our genetic code can be influenced by our diet.  (Original Source)

If you are looking for better health, start with your lifestyle. Increasing fruits and vegetables has long been seen as a deterrent to poor health. Make a true commitment to change. If I had a dollar for the number of times I’ve been told by clients, “I know what I should be doing, I just can’t/don’t want to do it!”, I could retire. We’ve let our health get away from us and we put too large a reliance on medications to help us instead of helping ourselves. Become responsible for your own health.  I know lifestyle changes are difficult but the road to better health is not an easy one.  If it were, we would not have as much sickness in our country. You have the power to change. You hold the key to better health!  As we always say here at Nutrition Pair:

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

~John

"If I had only one wish in this world, I would wish for Daddy’s diabetes to go away".   – Jonathan Lamberson, age 10 ½

I cannot express how proud I am of my son. He took on the role of a parent the other night and helped his father treat an extremely low blood sugar. Hypoglycemia is rare for John, but it does occur. Often when it happens, it is sudden and with very little warning.

I was home Saturday night, but Jonathan stepped in while I was in the other room locating glucose gel. He did exactly what we have taught him. What surprised me was how very calm and consoling he was to John. Jonathan is a ten year old who does not always show responsibility and does not always think of others. However, he really surprised me and stepped up to the plate that night.

Sometimes I worry about exposing our children to the really ugly side of diabetes—hypoglycemia. I hate that they have to witness their father in such a vulnerable, bizarre state. I know how much it scares them. But, I do hope that it in some way, it will help them grow into considerate, responsible adults. This is life, after all.

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

~ Angie

Sharing a quick and easy summer breakfast that I’ve been enjoying since the weather has warmed up…This recipe for Summer/Swiss Oatmeal was given to us by our good friend and colleague, Jennifer Spellman.  Jennifer is the Director of School Nutrition Services for Great Falls Public Schools in Great Falls, Montana.

This is the perfect combination of high quality complex carbohydrates and low saturated fat protein.  It is a quick, easy and filling breakfast.  The recipe for one serving is as follows:

Summer/Swiss Oatmeal

1/2 cup Quaker oats, Scottish oats, or steel-cut oats
4 oz skim milk (or soy milk)
cinnamon to taste
dash of salt
fruit of choice (blueberries, bananas, raisins or dates, etc.)
4 oz  of 2% or 0% plain Greek yogurt*                                                                                                                                                                                           2tsp. Flax Meal (optional)
1Tbsp Favorite chopped nuts (optional)

The night before, combine oats, milk, salt, and cinnamon. Stir and store in tight container overnight. The next morning, stir in the yogurt, flax meal, fruit, and nuts. This dish can be sweetened with 1 packet Splenda or 1 Tbsp maple syrup.  Enjoy!!!

I’ve been enjoying this using steel-cut oats, dates and macadamia nuts.  It makes for busy mornings make easier,   just remember to mix the oatmeal, cinnamon and milk before heading to bed the night before!

*I make my own Greek yogurt the night before:  take 3/4 cup non-fat plain yogurt and strain using either cheesecloth or a small strainer.  (This is a much more economical way to make Greek yogurt, or “labneh”).

Nutrition Facts, per serving:

• Calories:  420
• Fat:  13 gm
  • Saturated Fat:  2 gm
  • Trans Fat:  0 gm
• Sodium:  270 mg
• Carbohydrate:  66 gm
  • Fiber:  9 gm
• Protein:  19 gm

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

– Angie?????

I have just finished reading Dr. Janet Bond Brill’s (PhD, RD, LDN) newest book, “Prevent a Second Heart Attack”.   This book is packed full of useful information. Dr. Brill carefully explains the “How” and the “Why” the vessel damage occurs. More importantly, she thoroughly explains what you can do to prevent another cardiovascular episode. The book is full of tips for adopting a healthier diet. She includes a sample meal plan and over 50 delicious recipes to help you eat the Mediterranean way (“Dr. Janet’s Roasted Red Pepper Hummus” is superb and a new family favorite of ours!). The Mediterranean-style eating plan that Dr. Brill describes is a delicious, easy and cost-effective way to improve your health and prevent a second heart attack.

As Registered Dietitians and Certified Diabetes Educators working in the areas of public health, cardiac rehab, dialysis and long-term care, John & I routinely see the detrimental effects of poor dietary habits. This book will not only be useful to those who have had a heart attack, but to anyone who wants to adopt a healthier way of eating. It will be especially useful for anyone with Diabetes or Pre-Diabetes. Research has shown that people with Diabetes, even Pre-Diabetes, are much more likely to have a cardiac episode. In fact, the risk for having a second heart attack is twice as likely in someone who has diabetes. I am highly recommending this book to my clients, especially those who are living with Diabetes or Pre-Diabetes

This is not a “diet” plan. It is a delicious lifestyle that can easily be adopted and followed for life!

You can visit Dr. Janet Bond Brill’s book website at: http://preventasecondheartattack.com/

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

~ Angie

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It’s Monday!  Are you going Meatless today?  Going meatless at least one day a week is an increasingly popular trend. And why not go meatless, even if it is only for one day a week???  You will save money, reduce your saturated fat intake and help the environment.

For those of you who recognize practice fasting and abstinence from meat on the Fridays during Lent, it sometimes gets difficult to find meal ideas.  I wanted to share a healthy, easy, delicious, low cost recipe that John and I made up and our children love.  In fact, they ask for it at least once a week!  Enjoy!

Spinach and Tomato Pierogies

Ingredients:

– One Vidalia/sweet onion, chopped

– 1 clove garlic, minced

– 2 T Extra Virgin olive oil

– 1 16 oz. bag frozen, chopped spinach (we use Pictsweet)

– 2 – 14.5 oz. cans No Salt Added Diced Tomatoes (we use generic)

– 16 frozen pierogies (we use Mrs. T’s Potato & Cheddar Pierogies)

Directions:

Sauté onion, garlic and olive oil in a large skillet until onions are transparent.  Add 2 cans of no-salt added tomatoes (undrained) and 1 (about 20 oz) bag of frozen spinach. Let these simmer in a saucepan on low with the top on. Place 16 frozen pierogies in a bowl with hot water.  Allow to sit about 5 minutes.  Drain the water and add hot water again (to warm them up). When they no longer feel frozen inside, pour off the water and add to your tomato/spinach saucepan mixture. Allow to simmer covered on a low temp for 5-10 minutes and then serve topped with parmesan cheese. This will make 4 adult-size servings (4 pierogies each). 

Nutrition Facts, per serving:

• Calories:  356
• Fat:  10 gm
  • Saturated Fat:  2 gm
  • Trans Fat:  0 gm
  • Monounsaturated Fat:  5gm 
• Sodium:  780 mg
• Carbohydrate:  57 gm
  • Fiber:  5.5 gm
• Protein:  9.5 gm

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For recipes & more information about Meatless Monday, visit:  www.meatlessmondays.com

For more meatless Mrs. T’s Pierogie recipes,  visit: http://www.pierogies.com/

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

~ Angie

The weather is changing, the wind is blowing and some of our trees are staring to bloom.  This is the time to break away from the winter blahs and start looking towards the Spring and a “rebirth” of life! March is celebrated as National Nutrition Month.  This years theme is, “Eat Right with Color”.  Increasing the number of colorful foods to your plates by adding more fruits and vegetables will help you to add more vitamins, minerals, anti-oxidants and phyto-chemicals to your diet.  Research continues to show the benfits of eating more fruits and vegetables.  From weight loss to better blood pressure control, to improved blood sugar levels, you can’t go wrong with fruits and vegetables!  We encourage our clients to get at least 2-3 pieces of fresh fruit and 2-3 cups of vegetables everyday for better health.  If that seems like more than you usually eat, start small and work your way up.  Fresh or frozen, cooked or raw, frtuis and vegetables will provide you with more flavors, more nutrients and more protection!  Eat from the natural rainbow of colors!  Visit the American Dietetics Association site for more great tips on adding more colors to your plate!

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

~John

Sharing an article which I wrote for “Practical Nutrition”:

http://practicalnutritionbydietitian.com/2010/06/28/the-bottom-line-on-artificial-sweeteners/

Have a happy & healthy week!

Angie