NUTRITION COACHING
“Choice, Not chance determines ones destiny"
Achieving your goals is 60% your nutrition and 40% your exercise routine! If you can control and monitor your nutrition intake and honor your fitness schedule, you WILL be able to achieve your goals in a timely matter!
THE COACH:
Therese Shumaker is an expert in the field of nutrition. She is a registered dietitian and licensed in the state of Minnesota. She has a Master’s degree in Exercise Science, and is working on a degree in counseling. She is highly motivated, and interested in helping her clients achieve their fitness goals. She is an active member of the American Dietetic Association, and has presented on various nutrition topics both locally and nationally.
Winter Nutrition Class Series-
$30.00 for all 3 or $12.00 for each class individually
Class #1- Supermarket Shopping- Learn how to make smart snack choices while crusing the aisles
Saturday January 7th @ 10-11am at the Rochester Studio
Class #2- Meal Timing is Everything/Goal Setting
Saturday January 28th @ 10am-11am at the Rochester Studio
Class #3 Emotional Eating- Learn How to Become an Intuitive Eater
Saturday February 4th @ 10-11am at the Rochester Studio
Individualize Program:
Initial Nutrition Consult- $45.00
- Includes a complete assessment
- Diet analysis
- Developing an action plan
3 month weight loss program - $99.00 per month
· Includes weekly nutrition education on various topics
-intuitive eating
-meal planning
-label reading
-dining out
- behavior modification
Meet with the dietitian one on one every month for fine tuning of goals , reassessment
Classes will meet one time per week starting in November (more classes will be scheduled based on need)
Sessions will provide you with the nutritional information, food knowledge and motivation that is necessary to change your eating habits!!
With a Registered Dietitian, you get confidentiality, counseling, expert on preventing chronic diseases, individual meal plan to suit your lifestyle, appointment times that work for you, someone who listens and gives advice on your problems, a professional who reviews your meal and activity records, and helps with emotional eating.
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Nutrient-Rich Holiday Feasts from Soup to Nuts
Nutrient-rich foods are the best that nature has to offer – whole foods that
deliver more nutrition than pills and supplements. With bright colors and
delicious flavors, nutrient-rich foods are a gift on any holiday table. Calorie for
calorie, they provide more of the nutrients you need to maintain your weight,
enhance your health, and reduce your stress during this hectic time of year.
Here are a dozen easy ways to add nutrient-rich foods to all your holiday feasts.
1. SOUP:
Go for thick soups – like navy bean or roasted
vegetable. For cream soups with less fat, use lowfat
buttermilk.
2. APPETIZERS:
Make it simple – broccoli trees and
baby carrots with low-fat dip or refreshing sliced
citrus fruit.
3. SALAD:
So many festive options – like mixed greens with sliced pears,
strawberries, dried cranberries and chopped walnuts.
4. MEAT ENTREES:
For extra holiday flavor, rub a lean beef or pork roast with a
mixture of your favorite herbs and spices.
5. FISH ENTREES:
Salmon makes a super centerpiece for a feast – especially
surrounded by snap peas and roasted red potatoes.
6. POULTRY ENTREES:
Stuff all your holiday birds with whole grain breads or wild
rice mixed with plenty of vegetables.
7. VEGETABLES:
Add lots of nutrition value for little money with winter vegetables
(beets, carrots, squash, pumpkin and yams).
8. PASTA and RICE:
Whole grain pastas and brown rice mixtures add chewy textures,
rich flavors and an extra serving of fiber.
9. BREADS:
To pack a nutrition punch into your breadbasket, fill it with whole
grains – rolls, breadsticks or crackers.
10. DESSERTS:
Nutrient-rich desserts are easy – just start with a brightly colored
fruit like cranberries, pineapple or oranges.
11. FRUIT and CHEESE:
Or try a different finish to your feast with a flavorful cheese
(like cheddar or Swiss) and crisp apple slices.
12. NUTS:
As a snack or a healthy stocking stuffer, nuts are a popular treat. A
handful is the perfect serving size!
Top Ten Tips for Eating Well During the Holidays
1. Make a plan for your meals when you will be spending the day at the mall or going from store to store.
2. Consider packing a healthy lunch. For a light, easy to carry lunch that requires no refrigeration consider a peanut butter sandwich or some cheese and crackers with a piece of fruit.
3. If you will eat lunch at a mall food court, look for outlets that have more fresh foods.
4. If you are eating at a fast food restaurant look for smaller sized sandwiches and salads with low calorie dressings. Avoid fried foods. At Wendy’s you can choose a baked potato or chili for a healthy lunch. (If you choose the baked potato use less cheese, sour cream, or butter and more broccoli for toppings.)
5. If you are a non-stop shopper take along a meal replacement bar. Eating something during the day provides fuel for your body and keeps your blood sugar stable.
6. Stay hydrated! The stores are sometimes hot and usually dry. Carry along a water bottle or plan a break for coffee, tea, or a cold drink.
7. At parties, focus on meeting and talking with people rather than food. Stand or sit away from the food dishes so that they are not distracting to you.
8. At social gatherings check out all the food options and only choose the ones that look the most delicious. Take small portions, eat slowly, and enjoy the holiday flavors!
9. Be aware that the calories in alcoholic beverages can add up quickly! For example, an apple martini can pack 150-200 calories! Try water, coffee, tea, or seltzer/club soda with lime.
10. Remember that food traditions are an important part of holiday celebrations! Eat lots of healthy fruits and vegetables and you will have calories to spare to enjoy those special once a year treats!
FEED YOUR BRAIN!
Did you know that 25% of the nutrients you eat go toward feeding your brain? New research is linking a diet based on a variety of whole foods and spices to better cognitive and emotional brain health.
Increase amount and variety of anti-oxidants. Eat lots of colorful fruits and vegetables, spices, nuts, seeds, whole grains, and tea.
Assure adequate B vitamins. B-vitamins are found in whole and enriched grains as well as a wide variety of foods. Vitamin B12 is found in animal based foods like meats and poultry.
Increase Omega 3′s.These healthy fats are found in fish and seafood, seaweed, flax seeds and oil, canola oil, walnuts, and pecans.
Reduce inflammation. Eat more Omega 3 fats, spices and herbs, berries, purple grapes and juice, green vegetables, and green tea. Use smaller amounts of foods high in Omega 6 fats, such as red meats and dairy. Grass fed and finished beef is lower in Omega 6 fats.
Reduce insulin resistance. Lose weight if you are overweight. Minimize added sugars and sweeteners, especially those in sweetened beverages. Focus on whole grains and avoid cereals with a lot of added sugar. Include green tea. Use cinnamon – it makes foods taste sweeter and may help improve glucose tolerance.
Reduce saturated fats and LDL cholesterol levels. Eat LDL cholesterol-reducing foods like nuts, oatmeal, purple grapes and juice, high fiber foods, and fish/seafood. Grapefruit is also on this list, but check with your pharmacist first if you take any medications (especially statins) because grapefruit can change the effectiveness of many drugs. Avoid trans fats.
"Grab and Go" Breakfasts
What are some good, quick breakfast ideas? The classic cereal and milk with juice or fruit makes a fine breakfast. If "grab and go" is more realistic for you, try to think beyond toaster pastries. You can leave the house with a peanut butter sandwich, a piece of cheese and fruit, a whole grain bagel, fruit and nuts, or a granola bar to eat on the way to work or school. If you can't eat when you first wake up try eating something mid-morning so that you are not "running on empty" all the way until lunch.
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A healthy diet is an important part of any fitness program. To use an automotive analogy, the better the car, the better the fuel you need to make it run as designed. Katie will make you into a better car, so its time for some high-octane grub!
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IS YOUR HEALTH AT RISK?
Body Mass Index, or BMI, is a more accurate measurement of body fat and health risks than your bathroom scale or standard height- and weight-tables. Your BMI relates your body weight to the health risks associated with being overweight.
CALCULATING YOUR BODY MASS INDEX (BMI):
STEP 1: Multiply your height by your height (in inches)
__________ X __________ = ________
(Your height in inches in both spaces)
STEP 2: Divide your weight (in pounds) by the above results.
___________ X ____________= __________
(your weight in lbs) (step 1 answer)
STEP 3: Multiply that answer by 703. The resulting number is your BMI
____________ X 703 = __________
(step 2 answer) (your BMI)
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HEALTHY RECIPES
“Processed foods not only extend the shelf life, but they extend the waistline as well.”
White Chicken Chili Soup
Ingredients
1 can (10 ounces) white chunk chicken
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
2 tablespoons chopped fresh cilantro
6 ounces baked tortilla chips (about 65 chips)
Directions
In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat.
Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and saute until the vegetables are soft, 3 to 5 minutes.
Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft.
Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 10 chips with each serving of chili).
Nutritional Analysis
(per serving)
Serving size: About 2 cupsCalories376Cholesterol22 mgProtein25 gSodium474 mgCarbohydrate60 gFiber12 gTotal fat5 gPotassium845 mgSaturated fat2 gCalcium232 mgMonounsaturated fat1 g
QUICK TURKEY-SPINACH LASAGNA
1 ¼ C fat free ricotta cheese
1 egg
¼ tsp ground black pepper
1 Tbsp minced garlic
1 Tbsp dried oregano
1 can (28oz) crushed tomatoes
6 oven-ready lasagna noodles (half of a 12oz box)
3 c (3oz) finely chopped or torn baby spinach leaves
1 1/2c (8oz) finely chopped skinless roast turkey
¾ c shredded provolone cheese
1. Preheat oven to 375 degree F.
2. In a small bowl. Beat ricotta, egg, and pepper with a fork until well blended.
3. Gently stir the garlic and oregano. Spread ¼ c tomatoes over bottom of baking dish and place 3 noodles, overlapping slightly, over sauce. Spread on half of the ricotta mixture, half the spinach, half the turkey, half the remaining tomatoes, and half the provolone. Top with the remaining noodles, ricotta mixture, spinach, turkey, tomatoes, and provolone.
4. Coat one side of a 14 inch long piece of aluminum foil with cooking spray. Lay the foil, sprayed side down, over lasagna and loosely seal the edges. Bake for about 45 minutes or until bubbling. Let sit for 5 minutes.
Makes 6 servings. Per serving 276cal, 6.8gms fat (3.4 gm sat), 26gms of carbs, 619mg of sodium, 4gms of fiber, 28gms of protein
GREAT SNACKS AFTER A WORKOUT
PROTEIN SHAKE WITH BANANAS
A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.
Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories
PEANUT BUTTER AND BANANA ON RICE CAKES
If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid. It'll replenish your energy quickly.
Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories
HUMMUS AND PITA BREAD
Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.
Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories
YOGURT AND FRESH BERRIES
Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up,". Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.
Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories
TUNA ON WHOLE WHEAT
What could be more filling after a workout than half a sandwich? Research shows that carbs and protein together have a better response to post-workout recovery." Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.
Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories
TURKEY AND CHEESE WITH APPLE SLICES
If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.
Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories
FOR A MEAL, SNACK, OR DESSERT ANYTIME
GREEN TEA SMOOTHIES
Brewed green tea is chilled and blended with frozen canned peaches, peach nectar and peach yogurt to make this smoothie.
INGREDIENTS:
- 1, 16-oz can peaches in light syrup
- 3 bags of green tea
- 1 cup water
- 1, 5 1/2-oz can peach nectar (about 2/3 cup), chilled
- 2 cups peach yogurt
PREPARATION:
Several hours before serving, drain the peaches, place fruit in a freezer container, and freeze. Brew tea bags in 1 cup water. Allow to steep five to ten minutes longer than called for; then remove tea bags, cool the liquid and chill well. To serve, in blender or large food processor combine the brewed tea, peach nectar, peaches and yogurt. Mix well and place in 4 chilled serving glasses. Serve right away. Note: This is tasty and gives the benefits of green tea. It is very good on a hot day.
Serves 4
CREAM OF WILD RICE SOUP
INGREDIENTS:
1 package (6.2 ounces) long grain and wild rice mix
1 cup chopped onion
4-1/2 teaspoons butter
1/2 teaspoon season salt
4-1/2 teaspoons all purpose flour
pinch of pepper
3 cans (14-1/2 ounces each) salt free chicken broth
1/2 cup white wine or additional chicken broth
1 cup half and half
1 cup skim milk
4 stalks of celery -diced
4 large carrots shredded
PREPARATION:
1. Prepare rice mix according to package directions
2. In a large saucepan, saute onion in butter until tender
3. Stir in the flour, pepper until blended. Gradually stir in the broth, cream, wine or additional broth and cooked rice.
4. Bring to a boil, stirring constantly
Serves 10 (2-1/2 quarts)
APPLESAUCE OATMEAL MUFFINS
These can be frozen and reheated in the microwave for breakfast.
INGREDIENTS (makes 12 muffins):
1 cup old-fashioned rolled oats
1 cup non-fat milk
1 cup whole wheat flour
½ cup brown sugar
½ cup unsweetened apple sauce
2 egg whites
1 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
1 tsp. cinnamon
1 tsp. sugar
PREPARATION:
1. Soak the oats in milk for about one hour.
2. Preheat the oven to 400 degrees.
3. Spray muffin pan with cooking spray.
4. Combine the oat mixture with the applesauce and egg whites and mix until combined. In a separate bowl measure, whisk the dry ingredients together.
6. Add wet ingredients to dry and mix until just combined. Add nuts or raisins if desired.
7. Spoon muffin mixture into muffin pan. Do not over mix the batter or the muffins will be tough.
8. Combine the cinnamon and sugar, and top each muffin with the mixture.
9. Bake for 20-25 minutes or until done.
NUTRITIONAL INFORMATION PER SERVING:
93.5 calories, 0.5 grams of fat, 0.4 mg cholesterol, 196.2 mg sodium, 20.5 g carbohydrates, 2.9 g protein, 1.7 g fiber
MAPLE ROASTED SWEET POTATOES
INGREDIENTS (makes 12 half- cup servings):
2-1/2 pounds sweet potatoes, peeled and cut into 1-1/2 inch pieces
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt, freshly ground pepper to taste
PREPARATION:
1. Preheat oven to 400° F
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt, and pepper in small bowl. Pour mixture over the sweet potatoes; toss to coat.
3. Cover and bake for 15 minutes. Uncover, stir and cook, stirring every 15 minutes until tender and starting to brown, 45 to 50 minutes more.
NUTRITION INFORMATION PER SERVING:
96 calories, 2 grams of fat, 5 mg cholesterol, 19 g carbohydrates, 1 g protein, 2 g fiber, 118 mg sodium, 189 mg potassium.
