“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.

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

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.

This week is World Breastfeeding Week  and the World Alliance for Breastfeeding Action (WABA) has announced this year’s theme as “Talk to me! Breastfeeding – a 3D Experience”.  The focus is not only on the importance of the mother-baby connection (two-dimensions) but also the support needed from the health care system, friends, family members and the community (the ever-important 3rd dimension). 

For more information about this year’s world breastfeeding theme, visit the WABA website at www.worldbreastfeedingweek.org.  Also, to view what the state of North Carolina is doing to encourage support for nursing moms, please see:  http://www.ncdhhs.gov/pressrel/2011/2011-08-01-nursing_moms.htm.

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

~ Angie

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Enjoy Fresh, Real Food at Home with this excellent cookbook and healthy eating guide…. 

Chef & fellow Registered Dietitian Maggie Green put her whole heart and soul in this cookbook. Her love for her home state of Kentucky as well as her love for cooking & sharing meals with her large family shines through in this book. Maggie stresses the importance of buying local and buying seasonal. The month-by-month format of delicious recipes allows you to plan your meals according to what is fresh and in season for that particular month. We really like the calendar of menus that she has organized according to the occasion (such as the “St. Patrick’s Day” menu and the “Kentucky Derby Bash”).

Although we reside in North Carolina, we will treasure this cookbook! We have really enjoyed using our home-grown parsley for the “Lentil Soup with Red Wine and Parsley” recipe. The kids enjoy it too!

Maggie says, “Never has there been a greater call to unleash the potential of our kitchens and make them places of action, places where families cook, eat and live together, one meal at a time”. We could not agree more. When meals are cooked at home and shared together, we eat healthier and we strengthen our family bonds. Preparing and eating more meals at home is part of the solution to our country’s growing obesity and diabetes epidemic.

For more information about the book or to order a copy, you can visit:  http://greenapron.com/book/.

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

~ Angie & Johnикони

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!™

- Angieикони

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

John and I presented “Eat Right with Color” on Saturday March 12^th to a group of 17 children at Port Discover in Elizabeth City.

The somewhat reluctant children took part in our Fruit and Vegetable-inspired Fear Factor.  They sampled 9 different fruits and vegetables: carrot chips, red peppers, sun-dried tomatoes, kiwi, blood oranges, raspberries, avocado, beets and dates. Before we served each item, we discussed its history, nickname and particular health benefits. For example, the avocado is called the “Alligator Pear” and it is high in healthy monounsaturated fat. Some of the fruits and vegetables were familiar to the children, but many were new to them. We noticed that the children seemed to be less “fearful” when a child sitting at table with them did not show fear and was quick to pop the sample in their mouth. A perfect example of healthy peer pressure! After tasting, we had them rate each item them with a thumbs up or thumbs down. We kept a running tally on the board (see photo below). We then had them share what they liked or did not like about the item. 

The Top Five Favorite Fruits & Vegetables were:

1^st place: Kiwi

2^nd place: Blood oranges

3^rd place: Carrot chips

4^th place: Red peppers

5^th place: Dates

Many of the children discovered new fruits and vegetables that they liked and took home their tally sheets to share with their parents.  Our own children were even surprised. Our son found that he likes blood oranges and our daughter found that she absolutely loves beets. They went home and added these to the week’s grocery list!

We also did a Funky Fruit and Vegetable Art activity using dyes from blueberries, beets, onions and spinach to paint pictures. The kids loved this and also enjoyed the aromas that came from their paint colors! (See photo below)

The messages that we want the children to take home from the “Eat Right with Color” presentation are:

Fruits and vegetables are vital to our good health

Eating “From the Rainbow” – choosing a variety of fruits and vegetables tastes great

Fruits and vegetables can come in many different forms-fresh, canned, dried or frozen

Phytochemicals (plant chemicals) are what give fruits and vegetables their color and are also what will fight to keep us healthy

The health benefits of phytochemicals cannot be put into a pill, so eat and enjoy your fruits and vegetables!

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

~ Angie

In recognition of Registered Dietitian Day today, Nutrition Pair, LLC would like to share their Top 10. Registered Dietitians (RD’s) are the nation’s food and nutrition experts and are committed to improving the health of their clients and the community. Below are the Top 10 reasons to seek the advice of a Registered Dietitian (RD):

1. You want factual, evidence-based nutrition information
2. To get support, encouragement and coaching to help meet your health goals
3. You want to gain or lose weight
4. You want to improve your performance in sports, in school or on the job
5. To obtain food-based solutions instead of fad diets or supplements
6. RD’s can help you meet your food and nutrition goals while keeping within your budget
7. They are able to translate scientific research in an easy to understand manner
8. Some RD’s are specially trained to provide Medical Nutrition Therapy to treat diabetes, cardiovascular disease and/or kidney disease
9. They can be an integral part of your health-care team and are the only professionals licensed to provide individualized dietary prescriptions

10. They are THE food and nutrition experts!

Angie & John Lamberson are Registered Dietitians, Certified Diabetes Educators and owners of Nutrition Pair, LLC. They provide individual nutrition counseling/coaching, group presentations and nutrition consulting services for health care facilities and organizations. Contact them at www.nutritionpair.com or 252-335-WELL.

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

~ Angie