Nutrition Pair

Make That Change!

“Take Charge & Make That Change” Virtual Lifestyle Program

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Enroll now in Nutrition Pair’s “Take Charge & Make That Change”  Lifestyle Program!
Have you found yourself saying, “I don’t want another diet. I want a lifestyle”? Then our program was created just for you! Now is the perfect time to Make That Change. Our “Take Charge” program is a virtual diabetes prevention program that will provide you with tools, information and support to live a healthy life and prevent chronic medical conditions. As health care providers, we have found that now more than ever, people are searching for ways to take charge and improve their health. For many, the COVID-19 pandemic has aggravated their health risks AND increased the need to conduct health care from the safety of their homes. That is where Nutrition Pair’s “Take Charge (& Make That Change)” virtual lifestyle program comes in.
What it is: 
“Take Charge” is a one year group-based virtual lifestyle program which will focus on a whole-health approach to wellness. While the overall theme is improving nutrition, a multitude of topics will be covered which include nutrition, physical activity, mindfulness and stress reduction. There will also be opportunities for individualized sessions with Nutrition Pair.
Please note that the overall goal of the program is diabetes prevention. However, If you don’t have pre-diabetes, we still encourage you to consider participating in this program. Continue reading to see if this program is for you.
When: 
  • Initial session is Monday September 21, 2020 from 6 p.m. until 7 p.m.
  • Sessions will be held Monday evenings from 6 p.m. until 7 p.m.
  • Frequency of sessions is as follows: Once a week for the first 4 months, twice a month for months 4 through 6 & once a month for months 6 through 12.
Who:
Where: From anywhere! Connect virtually via our HIPAA-compliant telehealth platform, Healthie
 
Why: Because more than 1 out of every 3 U.S. adults have Pre-Diabetes & more than 84%  of them do not know it (source: Centers for Disease Control).
Why Nutrition Pair’s diabetes prevention program when there are many others to choose from?
  • This program is designed and led by Nutrition Pair, Angie & John Lamberson, experts in the field of nutrition & diabetes who know diabetes on a personal level.
  • Besides being Registered Dietitians & Certified Diabetes Care & Education Specialists, they are Duke Certified Integrative Health Coaches which means that they are especially trained in helping clients to be successful with behavior change.
  • Nutrition Pair uses a mind, body and spirit approach to creating and achieving health change.
  • Proven Results: In Nutrition Pair’s previous diabetes prevention programs, A1c levels were significantly reduced from an average starting A1c of 6.1% (Pre-Diabetes range) down to an average ending A1c of 5.5% (Normal Range!). Average weight loss per participant thus far is 6%. And, some past participants have been able to discontinue their blood pressure medications (per their physicians’ orders)!
  • Testimonials:
    • “Nutrition Pair’s program guided me in reducing my A1c from a 6.0 to a 5.5 in one year.  I really liked the accountability with the year-long program design and how they offered eating alternatives in your diet.”   ~R.L.
    • “The Diabetes Prevention Program with Nutrition Pair has given me the tools to be successful at losing weight and decreasing my A1C. I am no longer pre-diabetic, and my new outlook on food has influenced my family to also live a healthier lifestyle.”  ~L.A.
Frequently Asked Questions:
1. Do you take insurance? Yes and some insurance companies will cover the cost of this program. Please contact Angie & John at 252.335.9355 or info@nutritionpair.com to inquire about health insurance coverage.
2. What is the cost if my insurance does not cover or if I don’t have insurance? The total cost is $996 which can be broken down to $249 per quarter.
3. I have diabetes, can I still participate? This program is designed for those who want to prevent diabetes. However, we would consider having participants who already have diabetes (Type 1 or Type 2). Please contact us at 252.335.9355 or info@nutritionpair.com.
4. What if I miss a session? Participation with each session is vital to achieving successful results. However, we understand that there may be an occasional need to miss a meeting.  Information from a missed session will be provided when this is needed.
5. Will I need a doctor’s referral? No, a doctor’s referral is not necessary for this program.
6. What will I get out of this program?
  • Group support
  • Expert advice from experienced nutrition & diabetes health care professionals
  • Use of Healthie’s confidential telehealth platform for program sessions, information sharing & communication
7. Will I have to purchase any special foods, supplements, pills or shakes? Absolutely not. We take a whole food approach to lifestyle change. It is not a diet. It is a lifestyle.
8. I am ready to join now! How do I register? Contact Angie & John at 252.335.9355 or info@nutritionpair.com.
It’s Your Health. It’s Your Life. Make That Change!

Happy Thanksgiving, Diabetes Style

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From our family to yours…we wanted to wish everybody a Happy, Healthy and Safe Thanksgiving!  This is the kickoff to the Holiday Season and as a person with Type 1 Diabetes, I am frequently asked how I handle eating during this time of year and still control my blood sugars.  My approach is simple.  First, I maintain my exercise program!  Exercise is part of the blood sugar control program. Second, I never say or let it be said, that I cannot have a certain food.  I do not forbid myself from eating anything.  I do continue to watch portion sizes and keep track of the amount of carbohydrate that I have eaten.  And, I check my blood sugars more often to help me identify how my body is reacting to the foods I’ve had.  Checking blood sugars allows me to better dose my insulin and maintain control.  Most importantly, I try to shift the focus from the foods to the people.  To me Thanksgiving is about sharing memories about the past year and looking toward the future.  Cherish the time with one another and enjoy the love, laughter and warmth the Holidays can bring.

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

~ John

Four Ways to Stay on Track with your Health & Fitness Resolutions

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It’s almost the end of January which means it’s a good time to check and make sure you’re staying on track with the health and fitness resolutions that you had in mind on December 31st.  How is your progress going?  If you have not yet been successful, you are not alone!

According to www.statisticbrain.com, 42% of those who make resolutions do not keep their resolutions.  But, there is some good news…if you are a regular resolutions maker, you are 10 times more likely to reach your goals that those who never make resolutions.  And, the most common resolutions are health and fitness-related:  to lose weight, exercise more and eat healthy.  So, what are four ways that you can be successful at keeping your health and fitness related resolutions? Read on:

  1. Resolve to make a plan!  No matter how well intentioned we are, if we don’t develop an outline or guideline, our goals may seem too elusive.  So, write down what you want to accomplish!
  2. Resolve to patient.  Many resolutions involve a long term commitment.  However, we get eager for the results before we put in the work to gain those results.  Give yourself time, but be accountable to your plan.  A great way to do this is to break down your goals into smaller, more manageable steps.  For example, if you want to exercise more, How are you going to exercise?  Where are you going to exercise?  How often or what days?  Are you ready to exercise?  Have clothes, shoes, facility available?  Are you comfortable exercising in group sessions or by yourself?  Asking and answering those questions can help you get more specific with your plan.
  3. Resolve to celebrate all successes, no matter how small or how big they may seem!  Recognizing successful change can sometimes be difficult.  That’s another reason why being specific with your goals and plan of action is so important. If you wanted to change the way you eat by adding one piece of fruit to one meal a day, celebrate the week of eating 7 pieces of fruit!  Change starts in small increments and carries on as you become more aware of that change.  So celebrate all success!  If you want to celebrate more, share your goals with a friend or work with a coach.  They can help hold you accountable to the process and help you truly recognize successes.
  4. Resolve to seek out high quality advice!  Don’t rely on methods that promise huge results without putting in work. Fad diets, supplements, and other “health” products are usually not the best way to progress.  Use the trained and licensed professionals you have access to: Registered Dietitians, Certified Integrative Health Coaches, and Exercise Physiologists. Always remember the saying, “If it sounds too good to be true, it usually is!”
  5. Bonus Resolution: Resolve to be forgiving!  While we may always need to be forgiving of others, we must also be able to forgive ourselves. Hold yourself accountable to making changes but don’t allow yourself to be held hostage by them. You’re going to have difficult times and setbacks as you work toward change.  It’s ok to hit a barrier but don’t let that stop you. Forgive yourself for not sticking to your plan but get right back to it.  Barriers are meant to strengthen you.  Find a way over, under or around that barrier. Then, celebrate your new found path for accomplishing your goals!

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

Developing a Game Plan to Reach Your Health Goals!

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a-goal-without-a-plan-is-just-a-wishgame-planning-12-30-2016

Team up with a health coach for a winning game plan to reach your health goals!

The New Year is here! What does that mean for you and your health?  Are you one of the many planning to make resolutions and health goals for the New Year?  Let’s talk about that.  Change can be difficult to accomplish.  To set the stage, we need a game plan!  Like sports teams that have a goal to win championships, making health changes can be similar.  We have an “opponent” – the behavior we want to change. We have “practice” – the other times we’ve made changes. We may even have a “scouting report” on our opponent – what has worked or not worked when making changes in the past. If we have that information, we can make a game plan!

Our plan doesn’t have to be as in-depth as a game plan for a football team playing in the Super Bowl but we still need to have a plan.  The plan will help to provide guidelines of how to make changes.  The plan needs to include action steps that follow the SMART system…Specific, Measurable, Achievable, Realistic, and Timely action steps.  Write your plan  down and have it available to refer back to.  When we attempt change, we are bound to run into barriers and setbacks.  Having a plan helps you be prepared to face barriers and find ways over, under, around or through them.  Your health game plan needs to include contingency plans to help you use barriers as a springboard to greater things.  We can’t plan for all barriers but we can be prepared.  Hold yourself accountable to making changes but don’t allow yourself to be held hostage by them. If you run into a barrier, adjust your plan to get you back on track.  Don’t let that barrier be an excuse to stop! What may also help you drive through a barrier is working with a coach.  A health coach can provide you with accountability, guidance, motivation, celebration and cheer leading. A coach can also refer you to the professional services you may need to keep you moving forward.  They can help you identify different action steps or take a new perspective on a problem that may help you find a new approach.  Remember, you hold the keys to better health!

Warm wishes for a Happy, Healthy and Safe New Year!

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

~John

Mexican Quinoa Casserole

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mexican quinoaThis is an easy, healthy, kid/teen approved casserole made with chicken, quinoa & black beans. It’s a perfect dish when you are cooking for a crowd or if you are one who likes leftovers or “planned overs” like we do.  It makes 10 servings!  Also, this dish is gluten-free which is helpful for those folks who need to avoid gluten in their diet.

Quinoa is high in protein (has the most protein of any of the grains) and gluten free. Additionally, it is high in magnesium, zinc, iron and folate. Do you have any favorite quinoa recipes?  Please feel free to post & share with us!

 

Ingredients:

1.5 cup uncooked quinoa (rinsed in water)

1-14 oz. can low sodium cooked black beans, rinsed

1.5 cups low sodium salsa (“Marie’s” has a low sodium brand)

1.5 cup unsalted chicken broth (We like “Kitchen Basics”) (plus ½ cup more, if needed)

1-2 cloves minced garlic

1.5 cups Kraft 2% Mexican 4 Cheese Blend Shredded Cheese

1 T olive oil

1-2 T sliced jalapeno

1 medium onion, chopped

2 green peppers

2 red peppers

1.5 lb. boneless skinless chicken tenders, cut into small pieces

2 T homemade taco seasoning (1 T chili powder, 1 T onion powder & pinch of cumin)

 
Instructions:

  1. Preheat oven to 375 degrees. Mix quinoa, black beans, salsa, chicken broth, garlic & ½ cup of the shredded cheese in a large bowl. Transfer to a well-greased casserole dish (approx. 9X13 inch size).  We use our Pampered Chef Deep Covered Baker and it works perfectly for this dish.  Bake for 30 min.
  2. While this mixture is baking, heat the olive oil in a large skillet. Add the jalapeno, onion, and peppers.  Saute until golden brown and tender-crisp. Remove from heat and set aside.
  3. Toss the raw chicken with the taco seasoning. When the quinoa is done with the first 30 minutes of baking, stir it really well and add the raw chicken.  Stir the chicken into the mixture to get the chicken mostly covered by the mixture, and return to the oven for another 30 minutes of baking.  If you notice any uncooked pieces of quinoa on top, just stir and bake a bit longer (may help to add a little more chicken broth).
  4. When the quinoa is done, top with the peppers and remaining cheese. Bake another 5-10 minutes or until the cheese is melted.

(Note:  Recipe Adapted from “Pinch of Yum”)

 

NUTRITION FACTS (Per Serving):

Calories:                               320

Total Fat:                             8 g

Saturated Fat:                   2.8 g

Trans Fat:                            0 g

Cholesterol:                       55 mg

Sodium:                               300 mg

Carbohydrates:                 33 g

Dietary Fiber:                     7 g

Sugars:                                 2 g

Protein:                                27 g

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

Get on Track for Successful Health Change in the New Year!

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Hopefully, Achieve Your Goals- St Francisyou’ve been able to keep those resolutions!  Many times we start to falter as we move deeper into January and February.  We often have a tough time making and maintaining change.  Why? It doesn’t have to be that way!  Things change every day.  We are just not always aware of the changes going on around us.  The sun rises in the East and sets in the West day after day.  What’s different about the rising and setting of the sun?  The time is different. It never rises and sets at exactly the same each day!  We just don’t perceive the difference until it hits us how dark it is at 4:30 pm on the Winter Solstice. The gradual change makes it more difficult to distinguish the changes.  (Take heart, the sun shines a little longer each day now!)

Think about the changes you’ve been wanting to make in your life.  Do you expect the change to happen immediately or are you prepared to slowly evolve into a newer version of yourself?  We tend to start our change process with a New Years Resolution.  But why do we wait until the New Year to make changes?  It was Buddha that said, “Every morning we are born again.  What we do today is what matters most.” Every day we are given a opportunity to make a change in our lives.  The change can be big or small but every change we make will impact us some how.  To get the most out of the changes you want to make, be sure to have a plan to help you make and maintain those changes fro the long term.  Resolutions don’t have to be all or nothing. It’s not a pass-fail game.  If you start with the end in mind, this can help figure out what actions steps you’ll need to complete to reach your goal. It’s important to have a goal BUT, it’s more important to to break that goal down into manageable steps.  We like to use the SMART Step System to help clients find change success.  You may have heard about the SMART System:

S: Specific ~ Be specific about what you are going to do.  It’s not enough to say you are going to eat healthier or exIf you always do what you always did 1.2016ercise more. Specify what that means to you.  How do you define eating healthier or exercising more?

M: Measurable ~ You want to see how often you are doing or not doing something.  If part of your healthier eating plan was to include more fruit, how many pieces a day did you want to eat?

A: Achievable or Action-Oriented ~ This is getting you to take the steps necessary to meet your overall goal.  Break the bigger goal down into smaller components that you can work on each day.  You can also use the “A” to represent Accountability.  Being accountable to someone can help drive you when you feel like giving up. Find  a person that will have a positive impact on your drive towards your goal and, if you’re comfortable, share your goal and your action step you plan to use to reach them.If you always do what you always did 1.2016

R: Realistic ~ Important area here!  We are not saying choose an easy task that won’t cause you much stress.    What we are saying is that we need to be able to meet and exceed our action step and keep moving forward. You want to stretch yourself outside of your comfort zone.  We often work with clients that want to lose weight.  They would like to lose 20 pounds in a month.  While that is possible, it is typically not probable, nor is it healthy! You can lose that 20 pounds but it may take a little longer than 30 days!

T: Time Driven or Target Date: Set a date to accomplish your action step.  If your
goal is to workout more often, say 4 times a week, choose an exercise, choose the time of day and the days of the week.  Doing so will help you better visualize how and when you will accomplish your step.  This can also help you overcome potential barriers that may keep you from finishing that action step.

So take control of each and every day! Use it to help you move forward with your plan.  It may be of help to write down what it is you want to change and why that change will be helpful to you. Think about what it is that motivates you to make that change. Make that motivation a personal priority for you. And if you have a hard time staying on track, remember, there is no failure but opportunities to find out what doesn’t work for us.  So try something new or different!  Each new day gives us a new beginning! Here’s to a Happy & Healthy New Year!

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

~John

Diabetes Month Reflections…

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Old Point Tidewater Triathlon June 9, 2012 Diabetes Does Not Slow Me Down (480x640)Monday, November 30th, brought a close to Diabetes Awareness Month. But for the millions of us with Diabetes, there is no close on Diabetes. It is a condition that requires constant awareness, heightened vigilance, and a focused approach.  We get no break or vacation from Diabetes.

I don’t say that to sound as though I am lamenting over the fact that I have Diabetes or have a feeling of dread or depression associated with Diabetes.  I say it to remind every body that we should all remain alert and and focused on our health, regardless of whether or not we have Diabetes.

I have never used my diagnosis of Type 1 Diabetes as an excuse to allow myself to get down or depressed about it. Diabetes is a frustrating, aggravating, difficult and complex chronic disease to manage.  The good news is that Diabetes is manageable.  For me though, I see Diabetes as a blessing.  I will not tell you that I love having it, because I don’t!  But it’s all about the perspective YOU choose to have.  I can say that without Diabetes, my life would definitely be different.  I don’t mean less frustrating, less aggravating, less difficult or less complex.  Would life be better without Diabetes?  I can’t answer that question.  Life is life.  We will all have problems, frustrations, good times, bad times, happy and sad times.  Diabetes doesn’t add or subtract those things.  While I don’t love Diabetes, I do love my life, which includes Diabetes.

I am thankful when I look back and see how Diabetes impacted my life in a positive way.  Because of Diabetes, I became a Registered Dietitian, Certified Diabetes Educator and an Integrative Health Coach. With Diabetes, I met and married my best friend.  With Diabetes, I have been blessed with two wonderful children.  Diabetes has also allowed me to meet people, both personally and professionally,  that I would never have had the opportunity to meet.

I don’t just try to live with Diabetes, it is my goal to thrive with Diabetes!   I’ve had the diagnosis of Type 1 Diabetes for just over 24 years now.  In that time, I have performed more than 44,250 Blood Glucose Checks, more than 35,400 insulin injections and lived 212,400 hours (or 12,744,000 minutes) of LIFE with Diabetes. It does not define me.  But it is a part of me and it help to make me a better person.

Again, it’s all about your perspective!

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

~John

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

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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

Tuna Pita Pockets

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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

 

Cold Oatmeal with Yogurt and Fresh Berries

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summer oatmeal

Sharing a quick and easy breakfast that 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:

Ingredients:
1 & 1/2 cups quick cooking oats

¾ cup Fat Free Vanilla Yogurt

½ Cup Orange Juice

1 Tablespoon Honey

¾ Cup Fresh Raspberries

¾ Cup Diced Strawberries

½ Cup Fresh Blueberries

½ Medium Apple, Cored, Peeled, and Coarsely Grated

3 Tablespoons Ground Flaxseed

¼ Cup Chopped Walnuts

¼ Teaspoon Ground Cinnamon

 

Instructions:

In a large bowl, combine oatmeal, yogurt, orange juice and honey. Let stand for 5 minutes.  Gently fold in fruit, nuts and flaxseed. Sprinkle with cinnamon.  Cover and refrigerate overnight. Serve Cold!

In a large bowl, combine oatmeal, yogurt, orange juice and honey. Let stand for 5 minutes.  Gently fold in fruit, nuts and flaxseed. Sprinkle with cinnamon.  Cover and refrigerate overnight. Serve Cold! Makes 4 servings.

If fresh fruit is not available, adding raisins, Craisins, and/or dates can help you to meet your daily needs of fruit. Experiment with other spices and seasonings for a different flavor.

Recipe adapted from

Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease, Brill, JB, 2011

 

NUTRITION FACTS:

Serving Size:                       1/2 Cup

Calories:                              200

Total Fat:                             7 g

Saturated Fat:                        1 g

Trans Fats:                             0 g

Cholesterol:                          1 mg

Sodium:                               26 mg

Carbohydrates:                    31 g

Dietary Fiber:                           6 g

Sugars:                                  12 g

Protein:                                  7 g

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

 

 

 

 

 

 

 

 

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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