MS, RD, LDN
Tuesday, May 7. 2013
Tuesday, April 16. 2013
As a mom of three little boys, I understand how overwhelming it is to feed little ones. They have minds of their own and, more often than not, their ideas of food don't line up with yours. Remember that every child can benefit from the services of a dietitian. If your instinct says your child could use the service, call for a free phone consultation!
Why is Nutrition Intervention so Important?
Typical Reasons to Request a Nutrition Appointment:
Services that Christina will Provide During an Appointment:
Wednesday, April 10. 2013
And, it's that time again - my baby "T" just turned 6 months old and is starting solids! I still can't believe he's old enough to start eating. It really does feel like just yesterday that I was bringing him home and figuring out how to juggle 3 boys. WOW. TIME FLIES. As sad as I am that my baby is getting so big, I'm super excited for him to start venturing into my favorite world of food:) One of the easiest foods to start with, both for you and the baby, is organic Sweet Potato. These yummy potatoes are an excellent source of beta-carotene, potassium, and vitamins C and E. Have fun cooking in the kitchen!
Sweet Potato Puree:
You can find organic sweet potatoes wrapped in celophane and microwave-ready in most grocery stores. If using these, place on a plate and microwave in 3 minute increments, rotating the potato 90 degrees until soft to the touch. Scoop out the flesh from the skin and place in a food mill or sieve. If you don't find these microwave-ready potatoes, peel and chop the potato into small pieces. Put in a steamer or colander set over boiling water and cook for 15-20 minutes, or until tender. Blend the potato to a puree using some of the liquid from the bottom of the steamer. Pour the puree into a sanitized ice cube tray, cover with Seran Wrap, and pop into the freezer for a couple hours or until frozen.
Quick Tip: Try not to puree potatoes in a food processor - it can make the mixture starchy and gluey. Try to use a food mill or sieve if you have one.
Wednesday, March 6. 2013
Tonight's dinner was absolutely delicious! What I love is the way my husband's face perked up after the first bite AND my two little ones "somewhat" scarfed it down. In my book, that's a win! So, let's get to it...
Spinach and Goat Cheese Stuffed Chicken
Adapted from the American Test Kitchen
- two slices of whole grain bread
- 2 tbsp fresh minced tarragon
- 1 lb of boneless skinless chicken breasts
- 1-10 oz frozen spinach, thawed and drained
- 3/4 cup crumbled goat cheese
- 2 cloves minced garlic
- salt and pepper to taste
- 2 tbsp plain greek yogurt OR mayo (to personal taste and nutrition desire)
- Place bread and 1 tbsp tarragon in food processor, pulse to desired bread crumb consistency
- In small bowl, mix the spinach, remaining tarragon, goat cheese, and garlic together.
- Pat each chicken breast dry and season with salt and pepper. With a paring knife, cut into the thickest part of the breast and create a pocket. Split the cheese mixture evenly between the breasts, stuff, and seal with a toothpick.
- Place chicken in baking dish and lightly brush the top of each breast with mayo or yogurt. Sprinkle the bread crumbs over chicken.
- Bake at 425 F for 20-25 minutes or until cooked through.
I hope you enjoy it as much as we did! I served with fresh strawberries and sliced whole grain bread.
Good night all!
Monday, March 4. 2013
This week's favorite food is Lara Bars creation of the Uber bar. Whether I had kids or not, I always needed something in my bag for those "just in case" moments when I can't stop and grab a meal or snack. I've been a fan of Lara bars forever! However, my family and my clients are not always a fan of the texture. I completely admit - they may be an acquired taste. But, they are just so darn healthy! So I was incredibly excited when they came out with a new bar with a new texture. If you don't have the time or desire to make your own granola bars (I have the desire just lack the multi-tasking talent to find the time!), then check out the Uber bars.
Here's a quick synopsis of them: They're sweet AND salty made from nuts and real fruits. They are typically sweetened with a touch of honey and brown rice syrup but these are necessary to bind the fruits and nuts together. Although the brown rice syrup is still a source of some added sugar, it's one of the best options out there for health and nutrition conscious people.
Check it out and let me know your favorite flavor - I'm a banana fosters fan:)
Tuesday, February 26. 2013
"Join me for dinner?" is a new weekly blog post I'm starting and am super excited about! I have so many delicious nutritious recipes that I love to make for the family and am super happy to share with all of you. If you make any of these dinners, drop me a comment and let me know what you think.
Tonight's Menu - Parmesan-Crusted Tilapia, courtesy of Rachel Ray
I like to serve this with a nice bed of couscous and roasted green beans:)
Wednesday, June 13. 2012
There are so many things that I love about this recipe. But, my absolute favorite (which is going on right now!) is the ridiculously amazing aroma that fills the house while it's baking. It's heavenly. But, more than that is the fact that you can control the ingredients and it's all REAL food. Skip the processed store bought granola that is expensive and loaded with refined sugars and artificial preservatives and open your kitchen to this super yummy recipe!
Yield: ~ 3 lbs
Basic Recipe Ingredients:
- 3 cups rolled oats
- 1 cup unsweetened coconut
- 2 tsp cinnamon
- 1 1/2 tsp ginger
- 1/2 tsp nutmeg
- 6 tbsp unsalted butter
- 1/2 cup honey
- 2 tsp vanilla extract
- Preheat the oven to 250 degrees. Cover a rimmed baking sheet with parchment paper.
- Mix the oats, coconuts and seasonings together in a large bowl.
- Melt the butter and honey in a small saucepan. Once melted, add the vanilla extract.
- Mix the hot and dry ingredients together and spread evenly onto prepared baking sheet.
- Bake for 75 minutes. Granola will crisp while cooling. Once cooled, break into pieces, place into zip lock bag and continue to break into bite size granola pieces.
The options are endless! My family LOVES this mixed with assorted dried fruits but you can experiment with a mixture of sunflower seeds, almonds, walnuts, and even flax seed.
Thursday, May 31. 2012
Ever get frustrated with how food manufacturers play with how the name a product to trick you into believing it's 1. something it's not or 2. healthier for you than it really it is?
Check out this article about the FDA denying the Corn Assocation's request to rename their High Fructose Corn Syrup: The Food and Drug Administration on Wednesday rejected the Corn Refiners Association's bid to rename its sweetening agent "corn sugar." Click here to read the full article.
Saturday, March 3. 2012
Kids love smoothies! As Dawn Jackson Blatner RD, LDN shows us, this Blue Banana Smoothie has a surprise ingredient that adds more nutrition while still being delicious! Blue Banana Smoothie Happy National Nutrition Month!
Thursday, March 1. 2012
March marks the celebration of National Nutrition Month! If your New Year's resolutions were forgotten come February, here's the perfect chance to make small daily changes all month long with the help of Nourished. I'll post daily tips, both on the blog and facebook, that will be easy to achieve but will make a huge impact over the month.
Friday, February 24. 2012
Milk, milk, milk. And, more milk. Choosing milk for our kids seems like it should be a fairly straightforward nutrition topic. Unfortunately, with the rise of milk protein allergies and the abundance of lactose intolerance, I counted a total of 11 ... FULL STORY
Thursday, January 12. 2012
When most people think about food allergies, thoughts of peanut-induced anaphylaxis might spring to mind. Are you familiar with Food-pollen allergy syndrome or Latex-fruit syndrome? Well, when my husband and I first met, I was not. I actually laughed at him. My husband, at the time, was not the healthiest person. So, naturally when he told me that fresh carrots, celery, and cherries made his throat itch, I thought he was trying to keep his crazy-dietitian-girlfriend from fixing his diet.
About the time that my nephew was diagnosed with mild peanut and milk protein allergies, I started delving more into food allergy literature. I now, for the entire world to read, apologize to my husband for giving him such a hard time! So, lets explore these two poorly-known allergies:
Food-Pollen Allergy Syndrome
This is also referred to as oral allergy syndrome and fresh-fruit syndrome. This condition occurs in 25-50% of people suffering from seasonal allergies. Within a few minutes of eating a fresh fruit or veggie, this person can experience itchiness of the mouth/throat. Symptoms last about 20-30 minutes and then disappear. It's caused by similar allergens that are found in both the pollen and some fresh foods. An allergy skin test may confirm the allergy.
Another lesser known food allergy can affect those with latex allergies. Certain fresh foods (specifically kiwi, water chestnut, avocado, mango, and sometimes potato) can cause an allergic reaction as these foods share similar proteins as latex.
Thursday, December 15. 2011
Welcome to the Daily Herald's December column from "Your Neighborhood Nutritionist":
When I started thinking about the holidays and all the delicious food, I tried to come up with some fun nutrition topics that might help other parents embark on a healthier holiday season. Instead, my mind kept traveling to thoughts of the family... Full Story
Thursday, November 24. 2011
Wednesday, November 9. 2011
Diabetes awareness is first step in fighting it.
Working closely with all the families was extremely rewarding, but now that I’m a mom, I can better empathize with the challenges diabetes can place on the day-to-day life of a child, their family, and their friends.
Nov. 14 is World Diabetes Day, and I couldn’t think of a better topic to discuss this month, especially with the sweet treats of the holiday season upon us... Full Story