Holistic Nutritionist

It is shocking how many people have absolutely no idea what a serving size is of the most basic items in a food group. This can be attributed to the fact that, as a society, we have grown so accustomed to reading what it is on a box, a can, or a bag of food that we have not learned anything ourselves about the caloric count of what we eat. It is not wonder we are a largely obese nation. Not only is it irresponsible to trust that food companies to report their information accurately, but to also trust yourself to measure out the 7 chips it reports on the bag in order to stay within the 140 calories it says those 7 chips contain. Since when are there 7 in tact chips in a bag anyway?

A good rule of thumb is to memorize the chart below and utilize visual cues to identify serving sizes.

The following information delineates the approximate gram counts and calorie counts per serving of a major food group.

Carbohydrates: 1 serving = 15 grams/80 calories

Protein: 1 serving of lean = 7 grams/55 calories, 1 serving of extra lean = 7 grams/35 calories

Vegetables: 1 serving = 15 grams/25 calories

Fruits: 1 serving = 15 grams/60 calories

Fats/Oils: 1 serving = 5 grams/45 calories

Here is this information in real-life examples for you as well:

Grains/Starches (15g = 1 serving) includes:
1 slice of bread, 1 roll, ½ C cereal, rice, or pasta, ½ tortilla, 6-8 small crackers, ½ bagel, pita, English muffin, or bun, ½ C potatoes, peas, or corn, 1/3 C beans

Fruit (15g = 1 serving) includes:
1 piece medium fruit (ex: kiwi), ½ C cut fresh fruit, ½ C fresh juice, ½ C apple sauce (natural), ¼ C dried fruit (no sugar added), 15 grapes

Dairy (15g = 1 serving) includes:
1/2C milk substitute, ½ C Soy-based yogurt, Note: cheese is not dairy, it’s protein

Vegetables (15g = 1 serving) includes:
½ C cooked veggies, 1C salad greens, 1C raw veggies, NO include: carrots, peas, or potatoes in this category-they are starches

Protein (7g = 1 serving) includes:
¼ C Tuna (canned), 1 oz or slice of soy cheese, 2 oz of crab, lobster, or shrimp, 1 slice luncheon meet, 1 oz. poultry, fish, pork

Fats/Oils (5g = 1 serving) includes:
1 tsp butter/margarine, 1 tsp peanut butter, 1 TB of most dressings, 1 tsp oil, 1 tsp seeds or nuts

Let's take this and make it even simpler...

If you are out to eat and cannot decide how to make this more user-friendly, you can visualize the proper portion sizes easily with these helpful visual clues.

For example, a serving of protein at a meal should be no larger than the size of your palm. When you think about that, you can start to conceptualize just how oversized our protein portions tend to be when we eat out!

You can utilize the plate method where, at lunch and dinner, you make sure that half of your plate is vegetables while meat and starch only take up 1/4 of the plate each.

Another good example, is understanding the size of a regular slice of bread-which should not be the size of your head like most of the bread loaves out there are these days. A slice of bread should be the size of a 4x6 photograph, not an 8x10.

A measurement of 2 tablespoons (the average salad dressing serving size) is about the size of a golf ball.

If you can, to teach yourself and get the hang of serving size, do try to use a gram scale and measure things at home. It is the most accurate way to ensure you have the measurements correct. However, if you are out and need some help, this information is the best way to approach the appropriate serving sizes.

Throw out those breakfast bars and massively carb-, sugar-based quickie morning meals...please! And, spend a little bit of time in the kitchen this weekend for a week's worth of a healthy, complete breakfast.

Ingredients:

14 Cage-Free Large Eggs
1/2 C Mushrooms, sliced
3 C Spinach (fresh)
1/2 C Onion, chopped
1 1/3 C Parmesan Cheese, freshly grated
2 3/4 C Soy Milk
1/4 C and 2 tsp Rice Flour (for a gluten-free, wheat-free meal)
5 tsp Olive Oil (extra virgin)
1 C Cherry Tomatoes, quartered (set aside in a prep bowl)

Cooking Instructions:
1. Preheat oven to 375 degrees
2. In a large skillet, heat 2.5 tsp of olive oil; add onion. Cook until slightly browned; add spinach to the skillet and cook until wilted (about 2-3 minutes.) Set aside.
3. Using the same pan, add remaining 2.5 tsp olive oil. Cook the mushrooms until browned. Set aside.
4. Toss the mushrooms and spinach mixture in a bowl; mixing well. Spread the mixture over the bottom of a 9x13 baking dish.
5. In a large bowl, whisk together soy milk, flour, and eggs, and pour over the mix in the baking dish.
6. Top the casserole with the parmesan cheese.
7. Add salt and pepper to taste.
8. Bake the casserole, uncovered, for 45-50 minutes. Sticking a toothpick in the center to assure it is cooked thoroughly.
9. Add the freshly quartered tomatoes on top when serving.

Tuna Salad
4 packages of light, white tuna, in water (360 calories)
¾ C low fat cottage cheese (Horizon or Lucerne, 165 calories)
3 TB Dijon mustard (35 calories)
½ C Red Grapes, halved (50 calories)
Salt and Pepper to taste

→Makes 3 servings at 203.3 calories each, Total bowl contains 610 calories

Stays fresh for 3-4 days in the refrigerator, sealed in tupperware.

I know this sounds a bit crazy with cottage cheese and tuna, but it is amazing and very good served in a lettuce cup or on a slice of Ezekiel bread!

Describe holistic nutrition and how it benefits a client: To put it in the most basic terms: you truly are what you eat. And, the human body is not used to the chemicals incorporated in all of the processed foods; therefore it doesn't know what to do with them. This prevalence of foreign food additives can lead to deficiencies of important vitamins and minerals as well as other unhealthy imbalances in the body.

A holistic nutrition consultant can help support your healthy food choices and educate you on what is best for your body to keep it functioning at 100%. It is our responsibility to preserve your health, and a natural practitioner's job to see that you have the tools to do so.

Some reasons you may seek a holistic nutrition consultant include:
* Reach your ideal body weight
*Eradicate food cravings
* Remedy chronic and acute symptoms
* Experience an overall increase in energy
* Learn to shop and prepare food that promotes overall wellness
* Replace unhealthy eating habits with healthy, natural lifelong eating habits
* Become aware of what you are eating and how it directly impacts your health

Some specific issues we deal with on top of general wellness include:
• Detoxification
• Post-cancer treatment rejuvenation
• Pre- And post-menopausal aid
• Antioxidant education
• “Organic” tutorials
• Home visit: grocery store visit and cabinet cleaning
• Food combining
• Adopting the Paleolithic Diet
• Food allergies and intolerances
And much more...

How does holistic nutrition differ from clinical nutrition? The clinical approach to nutrition is generally allopathic; which is more of a treatment-based approach that generally deals with the young traditional medicine approach. However, holistic nutrition takes a client-centric, homeopathic approach that is focused on natural prevention that originated centuries ago.

What services do you offer under the holistic nutrition umbrella? Along with a standard initial consultation where the client and consultant review their dietary intake and issues there may be tied into with the diet, there are a multitude of helpful services to ensure the journey to a healthy and whole lifestyle is accomplished.

Kitchen Cupboard Clean Up: Have a holistic nutrition consultant come into your home and scavenge through your cupboards in order to pinpoint what stays and what goes, why, and develop a grocery list based upon your discoveries together.

Get to Know Your Grocery Store: Get a holistic nutrition consultant shopping companion to go down aisle after aisle so you can ask questions about any food products you purchase, learn to read food labels properly, modify your grocery list to a healthier version, and bone up on all of the “ins” and “outs” of commercial branding.

Metabolic Typing: Forget the fad diets and learn how to lose and maintain your ideal weight while feeling more energetic and in control of your diet. Metabolic Typing provides the individual with a diet specific to their body’s needs. It increases energy levels, reduces unnecessary body fat, is customized to boost the immune system, and can reduce unwanted food cravings simply by eating the foods your body needs.

The practice of Metabolic Typing defines the 10 homeostatic control systems of the body that comprise your metabolism. By completing a 144-Point Metabolic Typing Questionnaire you can determine how your metabolism works. The reason this works is because it does not prescribe to the idea that one diet or lifestyle works for everyone, it pinpoints what works for you. After completing the questionnaire, you receive advanced results in order to follow the individualized food plans to reach overall metabolic homeostasis.

Complete Breakfast Bowl

• 1 container of non-fat, plain Greek yogurt (80-90 calories depending on brand)
• 1 TB Agave Nectar (40 calories)
• 1 Banana, (preferably green) small, sliced (85 calories)
• 2 TB Flax seeds (hulled) sprinkled on top (30 calories)

Total: 235-245 calories

Why is this an incredible breakfast?

• Not only is Greek yogurt a healthy source of protein, it also has active cultures in it that serve a multitude of health purposes, including:

Studies have found that probiotics may improve nutrient bioavailability, for B vitamins, calcium, iron, zinc, copper, magnesium and phosphorus, among others.
Probiotics and active bacteria culture may improve lactose intolerance because the bacterial strain commonly used in yogurt can produce lactase enzymes--people with lactose intolerance can usually tolerate yogurt with an active culture.
Some studies have shown that by regulating intestinal transit time, probiotics improve constipation among the elderly.
Other studies have shown that probiotics, especially acidophilus, promote the growth of healthy bacteria in the colon and reduce the conversion of bile into carcinogen.
Some studies have found that probiotics may enhance immunity by regulating lymphocytes and antibodies.

• Agave nectar is a natural sweetener, much like honey but a bit less thick. Rather than buying sugar-filled flavored yogurts with a wide variety of faux, chemical-based sugars in them, add your own natural one!

• The flaxseeds provide multiple benefits:

They contain Omega-3 essential fatty acids, which are often referred to as "good" fats that have been shown to have heart-healthy effects --> Each tablespoon of ground flaxseed contains about 1.8 grams of plant-based Omega-3s.
They contain Lignans, which have both plant estrogen and antioxidant qualities --> Flaxseeds contain 75- 800 times more lignans than other plant foods!
They also contain both the soluble and insoluble types of fiber.

• The banana adds thickness and a higher satiety to the dish so that you stay fuller, longer thanks to additional fiber. Not to mention, you also receive the benefits of: vitamin B6 and potassium. Try smaller, green bananas as they have less sugar as the overly ripe yellowish brown ones.

Start your day out with a bang with this natural, filling, and incredibly beneficial breakfast!

The Midwest has a lot going for it-friendly people, a fabulously central location to the rest of the lower 48 states, we avoid a good deal of natural disasters, but sometimes, we forget all of these wonderful things from November until the end of March as the bitterly cold claws of winter pull us into a never-ending melancholy. All thanks to our 5 long months of gray, windy winter.

If it were more like Denver, 364 days of sunshine with the snow, we’d probably think less about how blah the winter is here and how icky we sometimes feel. Any given day we wake up throughout these months, we may be convinced we suffer from Seasonal Affective Disorder, commonly referred to as SAD. We are SAD, yes, but what is most likely happening is a loss of Vitamin D from the absence of the sun.

Common symptoms of SAD mirror some of those related to low levels of Vitamin D, including: depression, fatigue, muscle pain, and appetite changes. Since SAD is said to begin in the fall and last until spring time, it is understandable you assume you have SAD since those are the most common months we spend indoors, away from the sun, and get less chances to get Vitamin D.

This hide and seek game we play from the sun can be changed through diet in these darker months by ensuring you get enough Vitamin D through foods such as: sockeye salmon, sardines, shrimp, milk, cod, and eggs. Obviously it depends on your current health and the individual- if you are lactose intolerant, have high cholesterol, or a fish allergy, you may not be able to indulge in these food sources.

Foods high in vitamin D also help you fend off diseases like: Type 2 diabetes, heart disease, hypertension, osteoporosis, breast cancer, colon cancer, and ovarian cancer. It also helps keep your bones and teeth strong, regulates the growth and activity of your cells, and reduces inflammation.

However, if these vitamin D concentrated food sources are not in your daily food regimen for whatever reason, consulting your doctor on the best Vitamin D supplement may be the wisest second step. From personal experience, I had my blood tested and was prescribed a larger dose of Vitamin D than you can get over-the-counter, which may be necessary for more and more people these days.

Stop counting down until spring and combat those winter blues with ample vitamin D and some fun winter activities. Again, a well-balanced diet to the rescue!

Yes, I said it, go ahead and act like a cow. Why? Evidence proves that eating smaller meals throughout the day has a profound affect on your metabolism. Cows are grazing animals so they meander around and eat small amounts all day long, like you should! Being a grazer boosts your metabolism, fighting your body’s urge to store away energy as fat and keeping your blood sugar at more stable levels.

When you skip meals or prolong eating, your body goes into starvation mode and tries to conserve energy. The next thing you eat then, wham, that energy is stored. You may find it later, conveniently deposited on your upper thigh or lovingly referred to as your “love-handle.”

Spreading your meals out too far also keeps your blood sugar too low for far too long. This actually gets your adrenal glands to start pumping out cortisol- a hormone that can cause fatigue, thus leading to caffeine or sugar cravings and the not-so-lovely mood swings that come in stride. Skip the low-high energy roller coasters and have a steady flow of healthy food throughout the day.

The best way to plan out your day for eating wisely is to always remember to eat every three hours, making your breakfast, lunch, and dinner on the larger side and your mid-morning and mid-afternoon snack on the small side. I don’t mean large, like Super Size Me-you should still be eating a moderate amount of calories per day, in theory you are just spreading them out more.


Another important part of this equation is making these smaller meals well balanced. Meal composition is just as important as the amount of calories consumed. Your meals should contain a smart ratio of protein, fat, and carbohydrates-which is a combination that is different for everyone depending on their needs, however, the presence of protein at every meal is important.



Protein is very beneficial and there are numerous sources for all people with dietary preferences. Protein helps stabilize blood sugar, fights fatigue, and also keeps you alert by stimulating dopamine; a neurotransmitter. The satiety level of protein is high, so it keeps you fuller, longer, elevating your metabolic rate during the day. Adding low-fat cheese sources to your snacks, incorporating 1 TB of raw, unsalted nuts like almonds in a snack will help you for your smaller meals. If you are a vegetarian, opt for raw, unsalted sunflower seeds, black beans, or hummus in your diet.

At larger meals, having 3-5 ounces of fresh, lean meats like chicken, turkey, or pork tenderloin and healthy fish are the best choices. Remember, at restaurants the average plate is 8-1o ounces of protein; twice the amount you need at that sitting. Don’t waste it! Wrap it up and take it to go for lunch or dinner the following day.



The third piece of this daily routine is to drink enough water to keep you hydrated. How much is that exactly? Half of your body weight in fluid ounces is the recommended amount per individual throughout the day to keep your cells happy and working effectively. Nearly every single one of your bodily processes needs water to work at 100%, which is why drinking enough water is so important. Aside from the fluid ounces, you can monitor your urine-if your urine is clear and scentless you are well hydrated.

So, I send you off to become well-hydrated, protein-eating cows, but healthy ones at least!