Brussels sprouts are one of the most hated foods out there.  In all our years of experience as RD’s, it has come up as the absolute top food that our clients avoid.  Why?   Well, they do have a strong flavor and the house really gets smelly when you cook them.  Also, memories may go back to childhood when the sprouts may have simply been boiled and placed in front of you with instructions to finish them before you could leave the table. 

Our suggestion– try them again. Erase those bad memories and approach them with a beginner’s mind. They are incredibly good for you—high in Vitamins A & C, folic acid and fiber.  Also, they are cruciferous vegetables.  Cruciferous is a Latin word meaning “cross-bearing" from the shape of their flowers, whose four petals resemble a cross. (Cool!)  Curciferous vegetables include cauliflower, cabbage, bok choy and broccoli.  Research indicates that these vegetables have anti-cancer properties. 

Here is a simple, delicious recipe that we prepared for the first time this week & served to the HELP PD (Prevent Diabetes) study group.  They all raved over them-some members had never even tasted them before.  Our kids really liked them as well-their plates were empty!   Let us know what you think of this recipe.  Happy Thanksgiving to you all!

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

~ Angie & John

Brussels Sprouts with Balsamic Vinegar Sauce

• Preparation time: 10 minutes
• Serves: 6

Ingredients:

· 1-1/2 pounds fresh Brussels sprouts

· 2 cloves garlic, peeled and sliced

· 1 medium yellow onion, peeled & sliced

· 2 tablespoons olive oil

· 1/4 cup balsamic vinegar

· dash salt

· 1 teaspoon freshly ground black pepper

· 2 tablespoons tub margarine

Directions:

· Trim off the stems and remove any limp leaves from the sprouts

· Blanch sprouts in boiling water w/top for 5 minutes

· Drain and rinse under cold water to stop cooking

· Heat a large frying pan and add the olive oil, garlic and onion

· Sauté until the onion becomes tender

· Add the blanched & drained sprouts.

· Sauté a few minutes until the sprouts are cooked to your liking

· Add the vinegar and toss so that all the sprouts are coated

· Add the tub margarine, salt and pepper and toss together

Nutrition Facts per Serving:

Calories: 136

Fat: 8 gm

Saturated Fat: 1 gm

Carbohydrate: 13 gm

Protein: 4 gm

Fiber: 5 gm

Sodium: 109 mg

Today is World Diabetes Day.  Millions of people around the world have united to help bring awareness to this chronic disease that affects 371 million people (half of which are undiagnosed).  This past August, I celebrated my 21st 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 at times.  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. 

I have always maintained that had I not been diagnosed with diabetes, I would not be where I am today.  Diabetes changed my life in an overall positive direction.  Because of diabetes, I discovered new interests, new careers, new friends and a renewed purpose.  Because of diabetes, I met the woman that would become my wife and mother of our children.  Because of diabetes, I am a better person.  To me, diabetes is cool.  Yes, having diabetes still sucks, but you cope.  Sure it makes me different when comparing me to my peers, but when working with clients that have diabetes, it gives us something in common.  I know I may have viewed it differently had I been diagnosed with diabetes while still a child.  But for me, the diagnosis of diabetes saved my life!!!

"When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us."  -Helen Keller

For more information about World Diabetes Day, visit:  http://www.idf.org/worlddiabetesday

~ John

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

A recent study published in the Journal of Nutrition Education and Behavior showed that those with Type 2 Diabetes who attended hands-on cooking classes improved the quality of their diets. The study examined 117 people from various ethnic and socioeconomic backgrounds with Type 2 Diabetes who participated in a cooking program.
This program, which was put on by the New Mexico Cooperative Extension and New Mexico Department of Health along with local Certified Diabetes Educators and Registered Dietitians, used elements of social cognitive theory such as self-efficacy, cognitive restructuring, social support and goal setting. The participants learned how to cook, monitor portion sizes, improve the palatability of healthful foods and set personal nutrition goals.
Those with Type 2 Diabetes are encouraged to adopt the nutrition goals of the American Diabetes Association that include limiting intake of total calories, carbohydrate, saturated fat, cholesterol and sodium while increasing intake of vegetables, fruit, whole grains, legumes and fiber. These recommendations are intended to help stabilize blood sugar levels and reduce the risk of heart disease and hypertension.
The researchers for this study had the participants keep a three-day food record before and after the cooking program. They observed statistically significant decreases in calories, total fat, saturated fat, carbohydrates, cholesterol and sodium.
The results of this study bring light to the benefits of cooking meals at home. We don’t necessarily have to attend cooking classes to receive these health benefits. Getting in the habit of planning meals in advance, grocery shopping efficiently and preparing the majority of meals at home can go a long way to preserving our health.

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

~ Angie

In a recent study published in the Journal of Clinical Endocrinology and Metabolism, researchers found that a low-fiber diet can be harmful to the health of teenagers. The study, which included 559 teenagers in Georgia, looked at how fiber intake was related to certain inflammatory-related biomarkers. A high level of these biomarkers is increased in obesity and can result in systemic inflammation, which is a risk factor for heart disease and diabetes.

Previous studies have shown that fiber can dampen the inflammatory response, and adolescents in the United States tend to fall far short on meeting the recommended intake of fiber. The teenagers in this study were no exception: they consumed 66% less than the recommended intake for their age group. The study results showed that as fiber intake went down and other factors were controlled, the levels of visceral fat increased, as did plasma C-reactive protein and plasma fibrinogen—associated with the inflammatory response and coronary disease, respectively. According to the study, fiber intake may affect visceral fat levels due to “1) increased fecal bulk and less transit time, thus allowing less time for digestion and absorption of nutrients; 2) increased insulin sensitivity; and 3) increased intakes of phytoestrogens (i.e. isoflavones and lignans) that are generally found in foods high in fiber such as fruits and vegetables.”

Women should consume 25 grams per day of fiber, while men should aim for 38 grams. How can you get more in your diet?

• Add a half-cup of berries to your breakfast cereal or oatmeal (4 grams)
• Substitute one cup of bulgur (8 grams) for white rice
• Include an apple and an orange with lunch (9 grams)
• Choose three cups of plain popcorn as an afternoon snack (3.5 grams)
• Have a half-cup of black beans in a salad (7.5 grams)
• Mix a high-fiber breakfast cereal (with at least 5 g fiber/serving) with your regular brand (Fiber One Cereal has 14 g fiber/serving)
• Look for “100% whole wheat” or whole-grain bread, with 2- 3 g fiber per slice
• Use “Old Fashioned Oatmeal” instead of instant~ mix in fruit to add even more fiber
• Opt for brown rice~ It has five times more fiber than white rice!
• Instead of drinking the juice, eat the whole, fresh fruit
• Eat the skins of potatoes and other fruits and veggies
• Serve hummus, made from chickpeas, instead of sour-cream dips
• Instead of iceberg lettuce, choose romaine or spinach for salads
• Pack healthy snacks for the road, or for work– baby carrots, cucumber slices, mushrooms, or bell peppers make great snacks!

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

~ Angie

Current estimates from the Centers for Disease Control and Prevention say that nearly 80 million Americans have    prediabetes, as indicated by a fasting blood glucose level between 100 and 125 mg/dL. According to the American Diabetes Association, up to 70% of those will at some point see their condition progress to type 2 diabetes. However, research recently published in The Lancet found that people with prediabetes who got their glucose levels back to normal, even briefly, were 56% less likely to develop type 2 diabetes later in life.

Weight loss and intensive lifestyle changes were among the factors related to reductions in blood glucose levels. The study participants who were able to lower their glucose levels back to normal attended more sessions regarding lifestyle sessions than did those who remained with prediabetes. This falls in line with previous findings, including research published in the New England Journal of Medicine in 2001. The members of the intervention group in that study, who all had prediabetes and received individual counseling for weight loss and diet changes, had a 58% reduction in their diabetes risk.

It is a good idea to be tested for Pre-diabetes if you are over 45 years of age and overweight, have high blood pressure, have low HDL and high triglycerides, have a family history of diabetes, have a history of gestational diabetes and/or if you belong to an ethnic group at high risk for diabetes (African Americans, Mexican Americans, American Indians, native Hawaiians and some Asian Americans). Those who have been diagnosed should focus on losing at least five to ten percent of their body weight through increased physical activity and intake of more fruits, vegetables, whole grains, lean proteins and healthyfats.

~Angie

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

Sharing a really cool article from the Virginian-Pilot….

http://hamptonroads.com/2012/04/dogs-help-bring-comfort-regions-hospitals

Dan Warren, President of Guardian Angel Service Dogs will be partnering with the University of Virginia this fall to research the impact that dogs have on improving blood glucose levels in people who have diabetes.  It is hoped that the results will help bring about insurance coverage for people with diabetes who may be in need of diabetes alert dogs.   

~ Angie

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Have you seen this story from New Zealand?  It discusses a trial that was brought on by the family of a woman that died in 2010. Her cause of death was determined to be from a cardiac arrhythmia and low potassium levels. The family claims that they should receive benefits from the Coca-Cola company to help care for her eight children.  The main claim is that Coke should have warning labels on it like those found on alcohol.  While I am not here to defend Coke, it does speak to the problems of doing things in excess.  What is interesting, is the fact that not much credence is given to the fact that she not only drank at least 7 liters of Coke a day, which alone would provide about 2800 calories, but she also smoked about 30 cigarettes a day. 

She was noted as vomiting 6 times a day, had lost all of her teeth and ate only a small amount of food.  She drank little else other than the soda. Her partner was asked during the trial if he suspected that her overall diet was not healthy.  When asked about the amount of soda she drank and if that played a part in her health, he replied, "I never thought about it. It’s just a soft-drink, just like drinking water."

Drinking 7 liters of water a day could cause some major health problems as well.

Let’s use this story as a motivator to ourselves to ensure that we are eating a variety of foods, especially fruits and vegetables and reducing or eliminating intake of sweetened beverages, whether that be sodas, teas, energy drinks or alcohol.  In other words, let’s be mindful of what we eat and drink.  And, remember to always read beyond the headlines!  There’s more to the story than just the soda.

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

~John

Spring is a great time for new beginnings! Have you ever said, “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!  As an Integrative Health Coach, Angie partners with you to discover, achieve and maintain an optimal state of health and wellness.

“I have always felt I didn’t have choices when it came to my health, and having Angie as a health coach allowed me to see that I do. I have had great progress thanks to her insightful coaching, which has had a ripple effect on several other areas in my life and health.” ~ Jody M., New York.

Angie is a graduate of Duke University’s Integrative Health Coach Professional Training Program. She & John are both Registered Dietitians & Certified Diabetes Educators. They also provide Nutrition Counseling, Presentations and Consulting Services. Contact them at (252)335-WELL or visit www.nutritionpair.com.

Achieve your highest level of health. Contact Nutrition Pair today to set up your first Integrative Health Coaching session!

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

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

Thank you to Chere Bork for this guest post:

Chere believes life is easy and we make it hard. She empowers people as a National Speaker, Media Spokesperson and Wellcoach® with the 5 key ingredients for savory living – purpose, energy, balance, happiness and health. Learn more here:  www.cherebork.com.

Five Things You Can Do in February to Taste Life

1. Melt a Hershey chocolate bar in a saucepan and dip strawberries for a quick “Be My Valentine” treat.
2. Each morning declare your “SELF LOVE” intention for the day…only ONE. Just do it!
3. Give yourself a valentine card to yourself. Pick one that you will treasure. Fill it with loads of affirmations.
4. Send a valentine to someone that would least expect it.
5. Connect with your heart – it is the center of self love. Still your mind and focus on the feeling around your heart. Feel it!

“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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