Laura Zervos

Most people fall short on consuming the recommended intake of 25-35 grams of fiber per day, with 5-10 grams coming from soluble fiber.  Are you meeting your fiber goal?  Women should aim for the lower part of the reference range, and men should get closer to 35 grams of fiber per day. 

What is the difference between the types of fiber?

Soluble fiber lowers total cholesterol and LDL cholesterol and is credited in preventing colon cancer. Insoluble fiber helps to prevent constipation. Both types of fiber can improve blood glucose control by delaying gastric emptying after a meal.  The best course of action is an intake of a variety of both soluble and insoluble fiber sources to ensure a diverse gut flora. You can make adjustments in the type of fiber for bouts of constipation or diarrhea if necessary.

The Role of Fiber in Net Carbohydrates

Those on ketogenic eating plans like fiber for another reason.  Fiber lowers the net carbohydrate; an essential aspect of keto plans.  It would be challenging to achieve the carbohydrate goal established for keto diets without a high fiber intake.  Net carbohydrate is derived by taking the total grams of carbohydrate minus total grams of fiber.  For example, 1/3 of an avocado has 4 grams of carbohydrate and 3 grams of fiber, yielding 1 gram of net carbohydrate per ½ cup serving. https://laurazervos.com/avocado/ 

Sources of Fiber

Fiber is found in fruits, vegetables, whole grain cereals, and breads.  Navy, pinto, and black beans are considered high fiber food sources since they contain more than 4 grams of fiber per serving.  Berries and cereals are also excellent sources of fiber.   If you include one-half cup of blackberries (4 grams of fiber) and one-half cup of oatmeal (2 grams of fiber) at breakfast, you would be off to a good start!   

Still not hitting your mark?

Not one to eat five servings of fruits and vegetables every day? Then it will take a real effort to meet your daily fiber target. If you find that your fiber intake is still not measuring up, it is easy to supplement. Be sure to supplement gradually while increasing fluids at the same time.    Increasing fiber without increasing fluids can lead to bloating and constipation.  It is best to talk to your doctor or Registered Dietitian before starting a supplement since fiber supplements can decrease the absorption of some medications.

Getting all of the fiber you need to stay healthy requires a little effort, but by adding vegetables and fruits to your meals and snacks and choosing whole grains, it can be done.  Feel the difference that fiber can make in your diet, and you’ll stay on the Path to Wellness.

 

 

Only seven weeks until July begins; the start of the second half of the year!  It is a great time to check in with yourself and any health goals that you made for yourself at the beginning of the year.  Given the current obesity rate at close to 40% for adults (https://laurazervos.com/childhood-overweight-and-obesity/), it is no surprise that almost half of my clients fall into the category of weight management.

Common characteristics

There are many factors that prompt individuals to begin weight management counseling.  Some people start the process after a checkup with their general practitioner. Feeling like you may have put on a few pounds is one matter, you may be able to change a few eating patterns and get back on track.

However,  learning that your BMI falls in the range of overweight or obesity is an eye-opener.  Also, routine laboratory results can reveal that your Blood Glucose level is in the pre-diabetic range or you have hyperlipidemia.  You may also learn that you have borderline hypertension; in these instances, it is best to get professional help.

These clients are ready to make the change and tend to be highly motivated and compliant.  If lowering your BMI can prevent a lifetime of medication or insulin injections, isn’t that enough motivation? Whether they are on a keto, Mediterranean, or plant-based pattern; successful clients have the following in common:

Successful Outcomes

• During the initial interview they provide full disclosure; meaning they are honest in their self-reporting
• Acknowledge that no one behavior or food is responsible for their circumstances, but rather a pattern of behaviors and choices that have lead them to their present situation.
• Log their food, every bite, every time, every day, no exceptions! Clients are surprised to learn that some of the foods that they perceived as “healthy” were high in fat, sugar, or sodium.
• Approach their new way of eating as the new normal, or as a lifestyle and not a set of restrictions and taboos.
• Understand that if they make a poor choice, there will be an opportunity to do the next right thing at the next meal, and it doesn’t have to be a full day of poor choices.
• Daily or frequent weigh-ins. There is much controversy on this practice, but it is all about the approach.  When you have 20 or more pounds to lose, regular weigh-ins will help you realize that your weight can and will fluctuate from day to day;  but overall you should see a downward trend.
• As they approach their plan as a “lifestyle,” there is not a significant change in eating patterns on weekends.
• They view their exercise regimen as routine as brushing their teeth.

These are the approaches that most of the successful clients have in common.  It is gratifying to help others achieve their goals and celebrate their successes along with them.  I work with several clients that have lost 20 pounds since the beginning of the year, right on target for the recommended rate of weight loss of one half to one and a half pounds per week. I am happy not only for what they have lost but the healthy new outlook they have gained!

Are you on track to achieve your health goals as we approach the second half of the year?  Contact me today to get on the Path to Wellness!

According to the USDA, avocado consumption has increased by 443% from 1995-2015.  Avocados have made their way into our kitchens and many recipes.  Avocados are not exclusive to any particular regional menu of the United States. They are in restaurants ranging from diners to fine dining establishments and even fast food!

The Growing Season

The California avocado growing season runs from February through September, Mexico has a growing season that is consistent all year long, and their output numbers have them outgrowing the United States by 3:1!  In addition to avocados from Mexico, the United States also imports this superfood from Peru, Chili, and the Dominican Republic which translates to having avocados available all year long to enjoy in our favorite recipes.  

Selecting and Care of the Avocado

When buying an avocado for immediate use, choose an avocado that yields slightly when squeezed. If you can squeeze it and find that it is overly soft, it’s likely to be overripe. If it has no give at all and you feel like you are squeezing a rock; it is not ready for use.  This avocado can be placed in a brown paper bag and should be ripe and ready in a few days.  The addition of an apple to the bag will ripen the fruit even quicker, never try to ripen the fruit in a microwave.   Once ripe, place the avocado in the refrigerator until ready to use, only refrigerate ripe or soft avocados.

Freezing an Avocado

What can you do with the avocado that is ripe and ready to use but you’re not ready to use it?  The California Avocado Commission https://www.californiaavocado.com/ recommends freezing the avocado as outlined below.

1.   Always wash your avocado as you would any other fruit before cutting into it.
2.   Scoop the avocado from the peel.
3.    Place your scooped avocados into a bowl and drizzle with the juice of half a lemon.
4.    Mash the avocados to your preferred texture.
5.    Place in a zip-tight freezer safe bag, remove the air, that’s it!

After thawing your avocado, it is now ready to go on your toast or your other favorite dishes!

Nutritional Information

Avocados are an excellent source of monounsaturated fats. One-third of avocado has approximately 80 calories, 8 grams of fat, 4 grams of carbohydrate, 1 gram of protein, and 3 grams of fiber.  The net carbohydrate value makes the avocado a star of the Keto diet and is an ingredient in many keto recipes.  Try using avocado in place of other fats pureed avocado can make an excellent start to a creamy salad dressing!

 

 

 

Whether or not it came in like a lion or a lamb, March is National Nutrition Month, and as a registered and licensed dietitian, let me say; Welcome!  Dietetic students learn early on in their training the importance of nutrition outreach to the public.  Regardless of our everyday roles in hospitals, long-term care, grocery stores, schools, universities, or in corporate settings, dietitians create nutrition education materials, displays, and interactive lessons for the community.

Dietitians are called to inform the community.  We speak to moms’ groups, senior citizens, schools, and corporations, not only about the latest nutrition trends but common sense nutrition practices and the role it plays throughout the lifecycle and certain disease states.  We also provide tips on meal planning, feeding your family, food safety and more. The Academy of Nutrition and Dietetic’s website has a short video and a brief sentence that sums up What a Registered Dietitian Nutritionist Can Do for You; the image depicted below. Visit the website and watch the video.

National Nutrition Month 2019

In prior years National Nutrition Month has employed a theme to promote its message.  For 2019, National Nutrition Month is its own theme. This allows greater flexibility in promoting healthful messages and the original purpose of National Nutrition Month: “To increase the public’s awareness of the importance of good nutrition and position registered dietitian nutritionists as the authorities in nutrition.”(https://www.eatright.org/)

What National Nutrition Month Means to Me

As a dietetic student, it meant creating displays around campus and in the cafeteria for the student body.  Later as a Dietitian in a hospital setting, it meant specials in the cafeteria each week, food samples, fun food activities, contests, recipe handouts and more.  This year my outreach will include presentations at local libraries on meal planning for your family.   It is an excellent opportunity to start a conversation about nutrition and help others get on the path to wellness.

Happy National Nutrition Month!

 

Love baked potato soup, but feel like it’s too much work or too heavy and caloric?   Most of the goodness comes from the name itself; the potato has to be baked to get the delicious, hearty potato taste.  I love this soup for many reasons; of course at the top of the list is the taste, and with busy schedules; the potatoes can be cooked ahead of time.  Baking the potatoes the day before or two days before while you have a hot oven saves time, and the potatoes will be cooled and easy to handle when you are ready. I also like finishing the soup with milk and sour cream instead of heavy cream.  The soup is hearty–not heavy!

 

Let’s Get Cooking

It doesn’t take much for this tasty soup.  Begin to melt the butter in a 6-quart stock pot. After the leeks are soft, add sliced garlic and saute for two more minutes.

 

 

Baked Potato and Leek Soup

5 Large Baking potatoes, rinse and scrub well

1/4 c. butter

2 large leeks, washed and julienned

2 cloves garlic

Salt and pepper

2 cups of chicken broth

1/2 c. skim milk

1/2 c. regular sour cream

1 c. shredded cheddar cheese

Preheat oven to 400 degrees

1. After washing, but immediately before placing in the oven pierce potatoes several times, bake for 1 hour or until fork tender.
2. Scoop the potato out of the skin and roughly chop.
3. Melt butter in a 6-8 quart stock pot and add julienned leeks and sliced garlic cloves, cook for 5 minutes.
4. Add broth and water, cover and simmer for an additional 20 minutes.
5. Set aside one of the chopped potatoes and add the others to the broth mix,
6. Using a hand blender, working through the whole soup, pulse until evenly thick consistency.
7. Whisk the milk and sour cream together and add to the soup, and add the cheddar cheese.  After the milk and cheese have been incorporated, add the chopped potato, add salt and pepper to taste. Simmer on low for 5 minutes.
8. Serve with your favorite toppings, cheese, scallions, bacon bits or sour cream.

   

*Nutritional information for a one cup serving: 203 calories; 7.5g Protein, 29g Carbohydrate, 6.5 fat, and 2.8 Fiber

*varies with added toppings

Some food allergies are immediate and can have severe consequences if the individual does not receive immediate medical attention. We often hear about children with nut allergies that are unable to sit at a table where another child is eating peanuts; this is an example of a Type 1 IgG food allergy.   In comparison, a Type-3 IgG food allergy reaction could be delayed up to three days, making it much harder to identify what caused the reaction.

Your immune system produces food-specific IgG antibodies which can lead to inflammation.  These inflammatory reactions can have a negative impact on your health. Some symptoms of Type3 food allergies can include acne, headaches, nausea, fatigue, Irritable Bowel Syndrome and even overweight and obesity.  Since the symptoms are latent with Type 3 allergies, they can be difficult to pinpoint.

Immufood, a leader in the food allergy and sensitivity testing industry can test for up to 270 specific food allergens; they offer the most comprehensive services after diagnostics as well with their knowledgable staff and app database. I am excited to partner with Immufood and provide my clients this value-added service!

Once the initial nutrition consult is complete and an assessment shows that food allergy testing is indicated we can perform the test in our office.  After obtaining a few drops of blood, we will send your kit to the laboratory and have the results within a week.

Your results are emailed to you along with access to an app that allows you to have a list of your trigger foods at your fingertips.  As your Dietitian I can help you navigate through your results to ensure nutritional adequacy. Contact me today for special pricing offers.