March 2013
"Eat Right, Your Way, Every Day"

As a registered dietitian and trained health professional, I embrace the variety of nutrition needs as well as food preferences of my clients. I understand and respect that the nutrition plan that may work for one person will not work for another. This month I am excited to share the theme for National Nutrition Month "Eat Right, Your Way, Every Day" along with simple nutrition and lifestyle tips to help enhance your overall health and well-being - by simply eating right, for your life, lifestyle, personal goals, and medical needs.

I hope you enjoy this issue. Contact me today to work on a customized meal plan to help you "Eat Right, Your Way, Every Day"!

- Elizabeth

Eat Right, Your Way, Every Day
Your Way: The Busy Person (from career professionals, to students, and families - nowadays almost everyone can fit into this category! Here are some helpful tips to keep you healthy and sane.)
Eat Right Tip: Be prepared for the busy week by preparing your meals in advance and keeping healthy foods on hand.

Every Day:
Pack portable breakfast, lunch, and snacks.
Fruit smoothies, Greek yogurt, hard boiled eggs, trail mix, fresh fruit, and fresh veggies with hummus all make great quick "go to" mini meal and/or snacks.
Build a collection of recipes that work for you and where you are in your life. Rotate them on a regular basis to prevent getting bored.
Get others involved. Whether your co-workers, roommate, or other family members - get them involved in your journey to a healthier life.
Keep each other motivated, share ideas, and ask them to participate in meal planning and preparation.
Dining out? Think portion control. Order from the appetizer menu. Share your meal or save half for later.

Your Way: Vegetarian
Eat Right Tip: Ensure you are getting adequate protein, iron, calcium, zinc and vitamin B12 to meet your nutrition needs.

Every Day: Consume foods listed below to help meet your nutrition needs:
  • Plant based protein sources include: beans, lentils, legumes, tofu, tempeh, quinoa, nuts, seeds, and nut butters.
  • Food sources of iron for vegetarians include spinach, turnip greens, peas, kidney beans, black - eyed peas, lentils, iron fortified cereals and whole wheat breads, along with some dried fruits such as apricots, prunes, and raisins.
  • Vegetarian sources of calcium include dark - green leafy vegetables such as collard greens, turnip greens, bok choy, and mustard greens as well as calcium fortified soy and / or almond milk, tofu made with calcium sulfate, and calcium fortified breakfast cereals.
  • White beans, kidney beans, and chick peas are excellent sources of zinc. Wheat germ, pumpkin seeds, and zinc fortified breakfast cereals are also good sources.
  • Vitamin B12 is found in animal products, therefore vegetarians need to either supplement with vitamin B12 or consume fortified foods such as soy milk, veggie burgers, breakfast cereals, and nutritional yeast.
Your Way: The Athlete
Eat Right: Whether you are a competitive athlete, weekend warrior, or someone who just enjoys staying active, how you fuel your body will affect your performance. Focus on consuming foods to enhance your time on the playing field!

Every Day:
  • Start your day off with an energy packed breakfast to help fuel your performance. Oatmeal with berries and nuts or a low fat yogurt with granola are two excellent ideas to help get you going!
  • Don't skip meals or snacks. To perform at your maximum potential your body needs to fuel itself with energy, and skimping on meals and/or snacks depletes your energy stores.
  • Eat every few hours to keep your energy up!
  • Drink plenty of water or a sports drink if needed to help replace fluids.
  • Make sure to drink before, during, and after exercise.

Recipe of the Month: Spring Rolls with Dipping Sauce

Recipe from Mrs. Dash www.mrsdash.com
Serving Size: 1 roll
Prep Time:15 min
Cooking Time:2 min
Ready In:17 min

2 tablespoons Mrs. Dash Original Blend
1 cup sour cream
4 butter lettuce leaves
4 ounces carrot, peeled, cut into 5 inch matchsticks
4 ounces cucumber, peeled, seeded, cut into 5 inch matchsticks
4 spring roll wrappers

1. Mix Mrs. Dash Original Blend with sour cream for dipping sauce. Set aside. Lay out each of the spring roll wrappers. Brush with water and let stand until soft. Lay on top of each butter lettuce leaf. Add equal parts of carrots and cucumber. Roll tightly into spring rolls. Cut into 1 inch slices and arrange on plate. Serve with Mrs. Dash Original dipping sauce.

Scripture of the Month

"The Lord will guide you always; He will satisfy your needs...and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail."
-Isaiah 58:11 (NLT)

In This Issue
Eat Right, Your Way, Every Day
to Reach Your Goals:

 Be the best you can be
Healthy Heart
  • Consume nutrient dense foods such as fruits, vegetables, whole grains, seafood, poultry and low fat meat and dairy
  • Reduce intake of sodium rich foods, saturated fats, cholesterol, added sugars, and refined grains
  • Eat fish at least twice a week
  • Eliminate and/or greatly reduce the intake of partially hydrogenated oils and trans fat
Manage Diabetes
  • Eat a balance of carbohydrates, protein, and fat every 3 - 4 hours
  • Because carbohydrates can impact blood sugar more than proteins or fats, monitor total carbohydrate at each meal along with monitoring blood sugar levels
  • Choose foods high in fiber such as fruits, vegetables, and whole grains
  • Limit foods made with refined flours
  • Limit foods with trans fat, hydrogenated oils, and sugar
Lose Weight
  • Monitor overall calorie intake
  • Move more, wear a pedometer and aim for at least 10,000 steps a day
  • Include fiber-rich foods like fruits, vegetables, beans and whole grains, which offer plenty of vitamins and minerals without an excess of calories while keeping you feeling full longer
  • Watch portion sizes to help manage calorie intake
Decrease Inflammation
  • Increase fruit and vegetable intake
  • Remove inflammatory causing foods from your diet and consider testing for foods sensitivities, which can be a major cause of inflammation
  • Limit alcohol and sugar intake
  • Limit and/or avoid trans fat and hydrogenated oils
  • Consume a diet rich in Omega-3 fatty acids. A few sources for Omega 3 fatty acids include: fish oil, salmon, cod liver oil, and walnuts
  • Reduce Omega-6 fatty acids in your diet. Foods high in Omega-6 fatty acids include meat, baked goods, flour products, and grains
Other Plans for "Your Way":

As a trained nutrition expert I understand that when deciding what the right nutrition plan is for you, there are many options out there and at times it can be very confusing. I work with clients to help educate and empower them to make the right food choices for his or her personal life. If you are considering any of the following nutrition plans to help you "Eat Right" contact me to today and we can customize a plan to ensure your plan will help you reach your goals for a healthier life.
  • Paleo Style Eating
  • Gluten Free
  • Dairy Free
  • Vegan
  • Mindful Eating
  • Non-Diet Approach to Weight Loss
  • Weight Loss Surgery
 "Let the wise hear and increase in learning, and the one who understands obtain guidance" Proverbs 1:5-6 (NLT)

Quote of the Month:

"Variety's the very spice of life that gives it all its flavor."

William Cowper
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About Elizabeth

Registered Dietitian


Elizabeth has a passion for helping people achieve permanent weight loss  and optimal health. Having struggled for over twenty years with her weight, Elizabeth used a faith-based approach to lose 115lbs. which she has kept off for almost 10 years. She uses the same strategies, along with her twenty-year background in counseling, to provide a faith-based approach to her nutrition and wellness services that include:

  • Online & Onsite Weight Loss Programs
  • Individual Nutritional Consultation & Coaching
  • Emotional Eating Support Groups
  • Nutrition & Wellness Seminars
  • Shopping Smart Supermarket Tours

Elizabeth maintains a full-time private practice and consults for supermarkets. She has a Master's Degree from New York University, and is a Certified Rehabilitation Counselor and Certified Nutrition and Wellness Coach.

Elizabeth M. Madison, ElizabethMadisonNutrition | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level
Springfield Gardens, NY 11413

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