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Ready to pack lunches again?

kids back to school- bucks countySix days until school starts! Can you believe it?  I’m home this week on a stayacation prepping for back to school with my kids.  My little one is going to Kindergarten…sigh & hold back the tears.

While I’m a little sad about summer ending, my kids are getting really excited for their first day next week!

What are you doing to prep for the school year?  Are you ready to start packing lunches again?  I was recently interviewed by Karen Snyder, teacher and creative freelance writer for the Doylestown Fig, about healthy lunches and snacks for school.

See the Doylestown Fig article here!

Here are 10 healthy school lunchbox ideas to help your mornings go smoother and keep your kids brains working their best during the school year.  We remind clients in our office that lunches packed at home are often a lot healthier and less processed than those bought in the school cafeteria.

10 Healthy school Lunch Ideas for Kids
Just Click link to download!

Registered Dietitians – The Key to a Healthy Selfie

SelfieBody Image is a constant struggle for women of all shapes and sizes.  We live in a world that is swayed by media and other external pressures, causing us to set unrealistic ideals for ourselves.  At University of Connecticut I am a facilitator for a program called “The Body Project,” written by Carolyn Becker and Eric Stolz.  This program is a facilitated group discussion about bodyimage and the pressures most women face.  Through this two part, 4-hour session we talk at length about the thin ideal.  The thin ideal can be defined as women in magazines, celebrities etc. who are photo shopped to have long legs, white teeth, a flat stomach, full hair, and many more unrealistic female qualities.  After exploring the thin ideal, it is part of the program to promote the healthy ideal, which is what I would like to go into detail about and share with you.

When and if you are looking to lose weight, it is important to do it for the right reasons!   It is important to have a healthy weight and body composition because of the effects it has on your overall health, not necessarily just how you look in a selfie.  This, of course, is easier said then done; everyone wants to feel comfortable and confident in their own skin.  The best way to achieve the healthy ideal weight, while gaining confidence in your own body, is to develop healthy, long-term habits.  This includes exercising regularly and eating properly portioned and balanced meals.  Here’s why your RD can be the key to a healthy selfie!  A dietitian is not only there to make sure you are approaching a healthy weight, but to make sure that you become educated on how to do so!  Just like body shapes are different for everyone, so are nutrition plans!  RDs can help you develop a personalized plan just right for you and can teach you all about how to modify your diet/exercise so that it becomes a healthy life style change, rather then a quick fix to getting thin.  The best way to feel good about yourself is treating your body with the attention and care it deserves.

Creative Recipes for A Healthier Passover Dinner

A usual family or holiday gathering tends to lack the healthy food options.  Although you probably use recipes that your grandmother’s grandmother used, they didn’t know the effects the ingredients had on your health.

Passover, one of Judaism’s High Holidays, puts a restriction on many different food groups.  One of the main restrictions is on unleavened breads.  Chametz, which is wheat, barley, rye, spelt, and oats are avoided if mixed with leavening.  Matzah meal is substituted for most grains and leavening products in order to cook certain foods, which means in order to compensate for flavor extra fats are often included.  Another restriction that certain Jewish people follow is avoiding corn, rice, millet and legumes.  These dietary restrictions just mean if you want to have a healthier Passover this April, you need to get a little creative with your recipes.  There are many options using matzah and other Passover-approved foods, so do your body a mitzvah this Passover and try some healthy recipe alternatives.

Here are some new recipes to try to add to your Passover to make it the best and most nutritious yet!

Here is a recipe for a staple Passover main dish:
http://www.eatingwell.com/recipes/braised_brisket_roots.html

If you’re looking for sides, try substituting your kugel for this delicious recipe:
http://www.elanaspantry.com/squash-pie/

And finally, here is a recipe for everyone’s favorite appetizer charoset:
http://www.gfgoodness.com/2008/04/18/charoset

Written by Morgan Brod, Nutrition Student/Intern
Eat Right Bucks County

Registered Dietitian Nutritionist Approved!

Bucks Happening- Winner 2014- Best Nutritionist

bucks happening listHappy St. Patrick’s Day! 

Thank you to my patients, friends and family who supported me with their votes for Best Nutritionist in Bucks County!  I just got the great news that I won 🙂

Congratulations to my fellow Registered Dietitian Nutritionists- Michelle Danella and Jennifer Lynn-Pullman, finalists, and Michelle Verona-Williams, also nominated!

It is an honor to win two years in a row, especially during National Nutrition month & with so many other great RDNs in the competition this year!

Green leprechaun Foods for St. Patty’s Day

Top Green Foods to Get You in the St Patrick’s Day Spirit.

Limes- green foods St. Paddy's dayAs St. Patrick’s Day approaches the whole world seems to turn green, so why shouldn’t your diet? Incorporate these five nutrient-rich foods into your meals to get into the holiday spirit.  You won’t need the luck of a leprechaun to feel great about the healthy foods your eating, leave that all up to these powerful greens!

Lime

Limes are normally thought of as a flavorful supplement to most foods, but they should be appreciated more for their healthy contributions. Limes contain Vitamin C, which helps the immune system and helps neutralize free radicals in the blood that can cause high cholesterol.  Zest the peel of a lime to get some extra fiber, too!

Avocado

When we hear that a food contains fat everyone runs the opposite way.   But don’t run!  Avocados contain omega fatty acids that promote heart health by increasing your HDL (good cholesterol) levels and decreasing LDL (bad cholesterol) levels.  Along with their contribution to heart health avocados contain 25 essential nutrients, including important vitamins and minerals.  Whether you make some delicious guacamole or slice up some fresh avocado for your sandwich, be sure to take a bite out of this green goody!

Pistachios

When you think of “green” foods does your mind automatically go to fruits and vegetables?  Mine usually does too.  But this little green nut is packed with nutrients, vitamins and minerals that are just as important for your body as the ones in the typical greens foods. Pistachios are a great heart healthy snack if you need something on the go.

Spinach

Spinach is a great source of vitamins A and K, iron and folate. These vitamins and minerals are important for bone health, lower blood pressure and even help your hair grow!  Cooked or raw spinach is a simple, nutrient-rich addition to any meal.

Kale

This new trendy vegetable has gotten a lot of attention lately, with good reason.  As a source of vitamins, antioxidants, and fiber, kale has unlimited health benefits.  These benefits include bone health, reduced risk of heart disease and it even has compounds that promote eye health.  Unsure of how to incorporate this leafy green into some meals?  Drizzle the kale with some balsamic and a pinch of salt and pepper.  Bake in the oven until crispy for a delicious chip-based side.   If you have a homemade pesto recipe, replace the basil with kale for a new twist on a traditional sauce.  Or for a third choice, replace your usual salad lettuce to raw kale!  Kale is a green with a lot of flavor that could serve as a nutritious twist to any meal.

Written by Morgan Brod, Nutrition Student/Intern
Eat Right Bucks County

Registered Dietitian Nutritionist Approved!
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