Nutrition at Your Fingertips

Attention all smartphone users!

The Academy of Nutrition and Dietetics just released a great article highlighting different Consumer and Lifestyle Apps available to help you manage your health. Each are ranked and reviewed with categories including weight management, diabetes care, and eating gluten-free. Check ‘em out:

EatRight.org App Reviews

 Track your progress and empower yourself with increased self-awareness to carry you forward on your path to wellness!

Here’s to happy, healthy living,

Chloe RD & the GLC

What's Cookin'?

In preparation for tonight’s cooking class, I thought I’d provide you all with some handy cooking conversion charts I came across on one of my new favorite cooking blogs: http://chasingdelicious.com/. Please note: I can say right now to anyone who chooses to delve deeper into the masterpieces found in Chasing Delicious’ recipes – they are not advertised as healthy!    

What I love is the author of this blog, Russell van Kraayenburg with his decadent recipes, is he inspires me to dive into my own inner-foodie. An inner-foodie with fantasies of one-day becoming a pastry chef, healthy pastries of course!! I LOVE baking. Always have, ever since at around 8 years old my mom let me take over the reins to make her most prized indulgence: chocolate chip cookies. Since then, I have enjoyed making many a baked good within which I like to think I am baking in a little bit of my own joy for others to savor with every bite. (Is that cheesy or what?!) J

So, enough of that cheese! Here we’re talking cooking conversions Made Simple. Check these out:

Volume is a measure of how much space it occupies.



Mass is a measure of the quantity of matter present in an object.



Anyone else having flashbacks from middle-school science class?? Simply put, the volume conversions refer to measuring liquids (oils, water, juice, etc.), while the mass-to-volume measurements refer to measuring out solids (flour, sugar, grains, etc.). Neat huh?

I, myself, have already printed out these bad-boys and stuck them on my fridge for quick access & reference. Perhaps they'll come in handy for tonight's cooking class as well!

Join us tonight at 5:30 in the GAIM break-room for a seasonally delicious meal!

Don't forget, we'll also be starting our new monthly incentive!!

Check out the details here: GLC Incentives Info. Hope to see you!

Happy eating (and baking!),

Chloe RD and the GLC  

GLC ANNOUNCEMENT!

Next Tuesday, January 24, 2012 we will be initializing a new promotional feature to help boost motivation…

photo source

Starting January 24th through February 28th, the one lucky GLC participant to have the most significant improvement in body weight (percent weight change) in 5 weeks wins a prize! J The only rule is that you must check-in every week for a weigh-in and waist circumference measurement.

Come check out our next Cooking Class on January 24^th

to find out more and get started!

Happy goal setting,

Chloe RD and the GLC

P.S. By the way, the giveaway is MUCH better than a flimsy blue ribbon!

What’s in today’s green smoothie?

So we’ve seen green, I’ve shown you brown and now we have… ta dah: PURPLE!

 

A much more pleasurable color for a beverage over brown, I agree. What did I do to get such an exciting color? Read on to find out…

What's on your RD's plate?

For installment number two of “What’s on your RD’s plate?” I’d like to highlight a meal I made last week which received rave reviews from my boyfriend, Harold. For those of you who have attended some of GLC’s cooking classes, you may have heard me say that I like to test out new recipes on Harold, and when he gives a thumb’s up I know the recipe will likely be a big hit with others. He’s generally quite picky, but thanks to my influence, he has slowly broadened his food-horizons (a little bit). My poor guinea pig boyfriend! J

This recipe was inspired by Cooking Light's Greek Pasta with Meatballs recipe. Of course, I had to modify it. I almost NEVER make a recipe completely by the book. So instead, here’s what I did:

I sure could stand for some
pointers on food photography...

mo•ti•va•tion

photo source

Per Merriam-Webster, motivation is:

1. The reason or reasons one has for acting or behaving in a particular way.

2. The general desire or willingness of someone to do something.

In psychology, motivation is defined as the process that initiates, guides and maintains goal-oriented behaviors. It’s what causes us to act, whether it is getting a glass of water to reduce thirst or reading a book to gain knowledge. It involves the biological, emotional, social and cognitive forces that activate behavior. In everyday usage, the term motivation is frequently used to describe why a person does something.

In terms of weight-loss, motivation is the force that propels us to move forward on a positive track to better ourselves. It’s what gets you off the couch and to the gym. It’s the strength that helps us to say no to that brownie and yes to fresh fruits and vegetables.

During my research, I came across an article “How to Get the Motivation to Lose Weight,” by Joshua Wayne, MA, a Personal Development Coach and trained psychotherapist with an emphasis on weight loss motivation and mind/body wellness. This article really put some key concepts into perspective for me, in a clear and concise manner. In other words, I could not have said it better – so I won’t! Not only is this information helpful, but it’s structured to be the first step in a series of other articles on motivation, such as: sustaining motivation; small changes; plus, emotions and motivation. I may not agree with every sentence, but some had to be included in order to maintain the context. Follow the "read more" link below for the article content and information that I felt was most relevant for initializing that first spark:

Quote Inspiration

Happy Friday Everyone!

I'll admit I've been slacking on getting my next blog post up but it's going to be a great one!

The topic will center around... MOTIVATION!

photo source

Until then, I thought I would leave you with a little inspiration that will perhaps ignite a little extra of your own motivation to stay healthy through the weekend J

"Promise me you'll always remember:

You're braver than you believe,

and stronger than you seem,

and smarter than you think."

~ A.A. Milne

Have a wonderful weekend,
Chloe RD & the GLC

What's in today's green smoothie?

Or should I say, brown smoothie??

I’ll admit – the eye-appeal of these drinks is not always there. As you can see from the 2nd picture, the smoothie started with a lovely berry-red but after adding the greens… Well, you already saw the result! :P

Strange colors aside, I could still taste the strawberries with a hint of the clementine. And it’s the nutrients within that matter, after all. Remember the benefits I listed in last week’s Green Smoothie post? I see a clearer mind in my future as we speak… J

What’s on your RD’s plate?

I know you’ve all wondered… What does she eat every day?

Well, I try my best to eat the proper things, maintain a good balance and include variety… And here I’d like to highlight some of the foods and meals that I prepare for myself from time to time. I’ll go ahead and tell ya – most of the posts for this series are going to be healthy choices. I’m trying to set a good example, after all! But I am still human… I might toss in a few of my “diet mishaps” here and there, so be forewarned! J

Nutrition Question of the Day

photo source

Apples make me hungrier?!?

During last night’s Nutrition 101 class, a question came up regarding the reasons why after eating an apple, some of us feel hungrier than we were before we ate the apple. Some of us even get an empty feeling in our stomach, as though we had not eaten for hours. Has this ever happened to you? It makes absolutely no sense!

So I looked into the matter. From what I’ve gathered – per my own nutrition-sense and some semi-reliable/semi-questionable sources listed below – the reason behind the “empty stomach” felt after eating an apple is attributed to its carbohydrate content. Apples are essentially 95% carbs, without any linking protein or fat. These “fat-free” carbohydrates act as pure, immediate energy and are digested very quickly, which can leave you with the feeling of having an empty stomach. A similar reaction is the feeling of being hungry again when you were not hungry prior to eating said apple.

To avoid this in the future, enjoy your apple with peanut butter, cheese or any other source of lean protein or healthy fat. If you’ve never tried a red delicious apple paired with sharp cheddar cheese, you are seriously missing out! J For the more adventurous, here are some other apple and cheese pairings that will surely tantalize your taste buds: Say Cheese - Great Apple Pairings.

photo source

Has this helped answer your questions?

What other nutrition-mysteries can I solve for you??

Happy eating,

Chloe RD & the GLC

References:

http://www.seriouseats.com/2008/12/do-apples-make-you-hungrier.html

http://www.knowswhy.com/why-do-apples-make-me-hungry/

http://www.livestrong.com/article/507439-why-do-i-feel-hungry-after-eating-an-apple/

http://open.salon.com/blog/joan_e_kaufman/2011/08/20/apples_make_me_hungry

http://voices.washingtonpost.com/all-we-can-eat/say-cheese/say-cheese-great-fruit-pairing.html

The GLC Blog - Your New Social Network!

Hello and Happy 3rd day of 2012!

And it's a COLD day at that!! I want to make sure that you are all aware of how to use this blog to connect, not only with GLC and your dietitian, but also amongst each other for peer-based social support! At the top of this web page there's a bar in light-blue type with several options for you to click on:

• Home - takes you right back here!
• About Me - gives a brief description of me, the Registered Dietitian for GLC and a little about my history. My nutrition roots grow deep! J
• GLC Calendar - a monthly synopsis of what's happening at GLC regarding classes, Orientation and events to keep you in-the-loop.
• Ask the RD - gives instructions on how to get connected with me and with other GLC blog followers. *More on this below...
• GAIM - information for Glen Allen Internal Medicine.
• Contact Us - Our office address, phone/fax numbers and directions.

*Ask the RD - please follow the instructions listed on this link to get the most out of our blog! There are multiple options, based on your desired involvement. We created this website for YOU! So, it's only fair that you know where to go and what to do to make the most of your experience.

photo source

What do you think of our blog thus far? 

More posts are coming and we hope to see you soon!

All the best,
Chloe RD & GLC

What’s in today’s green smoothie?





Nearly every morning, my breakfast consists of a green smoothie. Most of you are probably familiar with the classic fruit smoothies, thanks to places like Tropical Smoothie, Smoothie King, Starbucks and even Wawa; but green smoothies are a bit different. These not only consist of your choice of blended fruits, but also include one or more varieties of leafy greens. I'm talking spinach, kale, romaine lettuce, arugula, collards... Any green you want! Sounds a little strange but, don’t get me wrong – green smoothies can be just as delicious and their benefits far outweigh the usually sugar-laden and high-calorie varieties purchased from your nearby eatery.



photo source



photo source





photo source

Let’s delve into that further – for me personally, the benefits I get from drinking a green smoothie is (for lack of a better phrase) a “clean” feeling; it helps wake me up without having to use caffeine; and, it clears my mind of all the “brain-fog” that tends to settle overnight. Plus, I get a generous helping of fresh fruits, vegetables and protein – a complete, balanced meal I can take with me on the go or sip casually at my desk.

Additional benefits of drinking green smoothies include: