By Renell Cronk, RDN, LD
Cold and flu season is in full swing and with the holidays right around the corner, this is no time to be sick! So, give yourself a fighting chance by taking preventative measures where you can. There are common things you are probably already aware of, like getting a flu shot, getting plenty of rest, washing your hands, and so on. Something you might not have thought about: using the power of food to give your body another layer of protection.
Try these 7 immune boosting foods to add that additional layer of protection and keep your holidays cheery!
Bone Broth — Bone broth from beef, chicken, fish, lamb, etc., can support the immune system. Bone broth contains collagen, proline, glutamine and arginine which support a healthy gut. Did you know that approximately 75% of your immune system lies in your gut? This means that supporting your gut leads to a stronger immune system. See recipe below to make your own bone broth.
Elderberry — Elderberries contain anthocyanidins which research shows helps to stimulate the immune system. Not only can elderberry support the immune system, it has also been proven to shorten the duration of a cold/flu if taken within the first 48 hours of symptoms. Many forms of elderberry products are available for purchase such as syrup, gummies, extract, pills, drops or dried form.
Fermented foods — Fermented foods like kimchi and sauerkraut are a great source of probiotics. These healthy bacteria have been shown to support and advance the immune system in several ways, one of which is supporting a healthy digestive tract. Fermented foods can be made at home or found in a variety of forms at the store. Note when purchasing at the store to always check the label to make sure it says “contains live culture or probiotics” to reap the real benefits.
Garlic — Garlic contains a compound called allicin, which has antimicrobial powers. An antimicrobial is something that can kill a microorganism or stop their growth. This power can help to prevent and shorten the duration of the common cold. You can find garlic in many forms but the best way to consume it is raw, chopped or pressed, and wait 10 minutes before intaking. This will activate the enzyme to help produce the compound allicin.
Licorice — Not the licorice you are probably thinking of, but licorice root has been shown to sooth throat and lungs by soothing the inflamed mucus membranes. Licorice root is most commonly used to support the upper respiratory health, but can be helpful in detoxification. Licorice root can be taken by mixing drops with water, as a syrup, in tea or in cough drop form.
Mushrooms — Maitake, Shiitake and Reishi Mushroom contain beta-glucans which work as immune stimulators and triterpenes that help protect against infection and viruses. Mushrooms can be consumed as a supplement, tincture, powder, tea or in soup.
Oregano — Oregano’s immune benefits come from its oil. The oil contains thymol and carvacrol which have antifungal, antibacterial and antiparasitic properties. Oregano oil can be used topically, diffused or taken internally in softgels or capsule.
Ingredients
- 4 pounds chicken necks/feet/wings or carcass
- 3 carrots, chopped
- 3 celery stalks, chopped
- 2 medium onions, peel on, sliced in half lengthwise and quartered
- 4 garlic cloves, peel on and smashed
- 1 teaspoon Himalayan salt
- 1 teaspoon whole peppercorns
- 3 tablespoons apple cider vinegar
- 2 bay leaves
- 3 sprigs fresh thyme
- 5–6 sprigs parsley
- 1 teaspoon oregano
- 18–20 cups cold water
Directions:
Place all ingredients in a 10-quart capacity slow cooker. Add in water. Simmer for 24–48 hours, skimming fat occasionally. Remove from heat and allow to cool slightly. Discard solids and strain remainder in a bowl through a colander. Let stock cool to room temperature, cover and chill. Use within a week or freeze up to three months.
Resources
Bowden, J. (2017). 150 healthiest foods on earth: The surprising, unbiased truth about what you should eat and why. Place of publication not identified: Rockport.
Health and Fitness News, Recipes, Natural Remedies. (n.d.). Retrieved from https://draxe.com/
About the Author
Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.
Nicholson Clinic is pleased to announced Dr. Thomas Roshek has been named to Texas Super Doctors List 2018. This is the third year Dr. Roshek has been given this award.
To be named a Texas Super Doctor is a unique distinction as doctors are nominated and selected for this honor by their peers in the medical field.
“I am so honored to have received this recognition from my peers,” said Dr. Roshek. “My focus has always been to provide excellent care for my patients. We do more than just treat weight loss surgery patients; we build relationships and I believe that’s what really sets the Nicholson Clinic apart.”
In addition to being named a Texas Super Doctor for three years, Dr. Roshek has won numerous other awards and accolades for his leadership in bariatric surgery and his dedication to patient care. His resume of awards and recognitions include:
- D Magazine’s “Best Doctors” in Dallas for 2012–2013, 2016.
- D Magazine’s Best Doctors in Collin County for 2013, 2016–2018.
- Texas Monthly Super Docs, Texas Rising Stars for 2014 and 2015
- Society of Laparoendoscopic Surgeons Resident Achievement Award for 2009
- Tufts University School of Medicine Excellence in Teaching Award
The Super Doctors honor reinforces Dr. Roshek’s commitment to the weight loss community in general and specifically, in his long-standing dedication to his patients. The award will is published in the December 2018 issue of Texas Monthly magazine.
By Renell Cronk, RDN, LD
November is American Diabetes Month. Here’s what you need to know about balancing your blood sugar.
What is blood sugar?
Blood sugar, also known as blood glucose (glucose is a form of sugar), is the amount of sugar or glucose in the bloodstream at a given time. Our blood glucose levels fluctuate throughout the day depending on what we eat. It is typically the lowest when we wake up in the morning and the highest after a meal.
Carbohydrates effect on blood sugar?
When we eat carbohydrates (carbs) or sugar such as bread, chips, candy, cereal, cookies, rice, potatoes and fruits, our body will digest and break these carbs down into glucose. This glucose is then transported from our digestive tract into the bloodstream, causing blood glucose levels to rise. The more glucose digested, the faster the rise of blood glucose levels.
What is insulin?
Insulin is a hormone that is released from the pancreas in response to glucose in the blood stream. Insulin’s function is to help us use glucose for energy. Insulin also delivers glucose to our muscle, liver and fat cells to store for future use. Without insulin, glucose cannot travel to or gain access into the cell. Think of it like a concert, you are glucose, and insulin is your ticket. Without your ticket (insulin), you (glucose) cannot get into the concert (cell). Insulin is critical in that it aids your blood glucose levels from getting too high (hyperglycemia) or too low (hypoglycemia).
What causes unhealthy blood sugar levels?
Ingesting processed carbs and sugary foods will cause blood glucose levels to rise rapidly. This rapid rise is a shock to your body that can be very damaging. Your pancreas compensates by releasing excess levels of insulin. This excess of insulin causes glucose to be rapidly removed, which can lead to something you’ve likely heard of, called a “sugar crash”. A “sugar crash”, or extreme drop in blood glucose, can cause brain fog, fatigue, and a strong craving for more carbs/sugar to help bring blood glucose levels back to normal. Putting our body in this state causes us to be in a constant fat storage mode which can lead to weight gain.
What can lead to insulin resistance?
Over time, these rapid fluctuations can be damaging to the body and could cause the body to become insulin resistant. Insulin resistance is when either your body doesn’t produce enough insulin, or your cells start to resist insulin from delivering glucose to them. Typically, your fat cells are the last cells to become insulin resistant. This is known as Type 2 Diabetes.
What supports healthy blood sugar levels?
Consuming a meal balanced with protein, healthy fats and complex carbs slows down digestion causing glucose to be slowly absorbed over time. This slowed absorption keeps your blood glucose levels in a healthy, balanced range, which supports energy levels, clear thinking and reduced cravings. Keeping our blood sugars in a balanced range promotes a fat burning mode, which can support weight management/loss.
What is a crash meal vs. a balanced meal?
Since breakfast is key to start the day off right, let’s compare a crash breakfast vs. a balanced one. A crash breakfast might consist of cereal with skim milk and orange juice; mostly carbohydrates. A balanced breakfast would consist of scrambled eggs with spinach, a sprinkle of cheese, and a few berries on the side. This contains a balance of protein, fat and complex carbs.
References
Sisson, Mark. The Primal Blueprint. Primal Nutrition, Inc., 2012.
About the Author
Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.
By Renell Cronk, RDN, LD
Does Halloween have you scared? Scared of falling off the broomstick due to the endless amounts of candy and baked goods that are jumping out at you and echoing your name?
Don’t be frightened, follow these seven tricks to spook your Halloween fears away.
- Try non-food goodies. Buy non-food goodies from the party aisle instead like glow sticks/necklaces, spider rings, bounce balls, stickers, colorful pencils, stamps, fun erasers, balloons, fake tattoos, bubbles, slime, hand finger puppets, etc.
- Buy candy the day of your trick or treat event. Buying candy on the day of helps to avoid temptation of snacking on that candy in the house. If you have leftovers, donate, toss or take it to work with you the next day. Some dentist offices even do a buy back or trade in program, too.<
- Pick candy you don’t like. When you buy candy, pick candy you don’t like. It’s not for you anyways!
- Find balance. Eat a well balanced meal of protein and veggies before heading off to trick or treat with kiddos or before heading to the party. This will help with the temptation of sneaking a bite of your kids candy or overindulging at the party.
- Be mindful. Each bite size candy ranges from about 80-100 calories per bite. It only takes 100 calories extra a day to lead to an extra 10+ pounds by the end of the year. So those one or two pieces of bite size candies can really add up.
- Be active. Instead of staying at home giving out candy, walk (instead of drive) with your kids while they trick or treat. Its okay to leave the candy bowl out on the porch while you enjoy this activity with your kids.
- Make healthy Halloween themed snacks. Instead of taking the same old sugary treats to the party, try a healthy Halloween snack instead like the recipes below!
Healthy Halloween Recipes to Try
Banana Ghosts
Ingredients:
- Banana
- Mini chocolate chip
Directions: Peel Bananas and cut in half. Stick 2 mini chocolate chips, horizontally, 1-2 inches from the non-cut end of the banana.
Clementine Pumpkins
Ingredients:
- Clementine / tangerine
- Celery
Directions: Peel the clementines and slice up celery into small, skinny strips. Pull out the center part of the clementine but don’t pull apart the pieces. Then stick celery into top of clementine/tangerine.
Apple Monsters
Ingredients:
- Green apples quartered
- Sunflower butter
- Sunflower seeds
- Strawberries sliced
- 1-2 googly eyes per apple bite
Directions: Cut the middles out of each quarter of the apple to create a mouth. Don’t worry about perfection, you are filling this gap with sunbutter anyway so if you cut too deep, you can always just cover it up and no one will know. Coat the inside of the cut gap with a filling of sunflower butter. Place four sunflower seeds on the top of the “mouth” for the teeth. Place one sliced strawberry inside the mouth for the tongue. “Glue” each eye above the mouth with a dab of sun butter to stick. Serve.
Carrot Witch Fingers
Ingredients:
- Carrots
- Slivered almonds
- Cream cheese
Directions: Peel carrots (or leave unpeeled if you prefer) and cut into finger-length sections. Use the peeler to shape the end in to fingertips (there should be a flat area were the nail/slivered almond goes). Use a little bit of cream cheese as your glue to secure the nail/slivered almond in place. Serve by itself or with a dip.
Halloween Skewers
Ingredients:
- Cheddar cheese, cubed
- Black olives
- Skewers
Directions: Assemble your skewers alternating between the cheese cubes and the black olives. Display on a Halloween themed plate or standing up in a glass.
Bloody Hot Dog Fingers
Ingredients:
- 12 hot dogs
- 1 sweet onion
- Ketchup
Directions: Cut hot dog in half and with a small paring knife, carefully cut off a small layer off each half of the hot dog at the tip (this will be the area where the fingernail would be). Right below the area where the fingernail will be, make 3 small cuts on an angle, then again in the opposite direction and again where the knuckle would be. Once the hot dogs boil, this will give them a more realistic look. Do this step with each hot dog until all your fingers are made. Cut the onion in half and remove the 2 layers of onion skin. Bring a large pot of water to a boil over high heat. Once the water is boiling, drop the onion pieces and the hot dogs into the pot. Boil for about 5 minutes, and then drain. Using a knife, cut the onion into strips and then into small pieces that look like fingernails. (Try to keep them the same size as the hot dog so they look real and the onion fits properly.) Add a few drops of ketchup on the tip of the hot dogs, then place the onion “nail” on top, creating the finger. Once all your fingers are done, garnish with ketchup, and serve.
Candy Corn Fruit Parfaits
Ingredients:
- 12 clementines/tangerines, peeled and separated
- 3 cups fresh pineapple, cut into chunks
- 1 large container Plain Greek yogurt
- 3 to 4 drops stevia or sugar alternative
- 1 tsp vanilla extract
Directions: Into a decorative glass, layer fresh pineapple on the bottom and mandarin orange slices on top of it. Mix yogurt with stevia/ sugar alternative and vanilla extract. Top fruit with yogurt mixture and serve.
About the Author
Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.
By Jordan Mitchell, NRCMA
Patient Care Advocate
Nicholson Clinic is committed to providing each and every patient with comprehensive support from day one of their weight loss journey. When you choose to have weight loss surgery with Nicholson Clinic, you will be assigned a Patient Care Advocate.
Patient Care Advocates (PCAs) are your 1:1 concierges to help you through the entire process leading up to surgery. Your PCA will be assigned after your consult with the surgeon. Your PCA will help make sure your pre-op needs are met, and will serve as your primary point of contact with the Nicholson Clinic.
Since there can be several steps leading up to surgery, especially if using bariatric insurance coverage, your PCA team is here to help you navigate the journey to surgery. Some insurance plans often require dietitian and psychologist appointments, sleep studies, lab work, clearances, etc. We also require our patients to complete a two-week pre-op diet to help prepare you for a safe, effective surgery.
Our Patient Care Advocates strive to help you through each and every step — their primary goal is to ensure you have the best possible pre-surgical experience. All of our PCAs are also Certified Medical Assistants. Please inform your Patient Care Advocate as soon as possible if you are ever dissatisfied with any aspect of your surgical process.
Patient Care Advocates are assigned based on the patient’s surgeon, unless otherwise notified:
Jordan Mitchell, Dr. Nicholson PCA – 214-785-6888 or Jordan@nicholsonclinic.com
Silvia Quiroz, Dr. Long PCA – 972-432-6821 or Silvia@nicholsonclinic.com
Rachel Galloway, Dr. Roshek PCA – 214-919-0788 or Rachel@nicholsonclinic.com
Tired of not losing weight with diet and exercise alone, but don’t qualify for bariatric surgery? Or perhaps you just aren’t ready to take that step? Nicholson Clinic is pleased to offer a less invasive, non-surgical option to help you lose weight and improve your health in the process.
While there’s no magic “pill” for weight loss, this option comes close! It’s called the Obalon Balloon System, and it is the first and only FDA-approved swallowable balloon system to facilitate weight loss in adults with obesity who have failed to lose weight through diet and exercise.
This 3-balloon system functions in a similar manner to weight loss surgery in that it effectively shrinks the stomach’s capacity, but it does so without the need for permanent alterations to the body. Instead, patients who choose Obalon will swallow three special pills over a three-month period. Once in the stomach, your doctor will inflate the balloons to the appropriate size to limit stomach capacity, allowing you to eat less and feel full. After six months, the balloons are removed.
When combined with diet and exercise, patients with the Obalon Balloon System can lose up to twice as much weight. And it’s really just a jump-start to long-term results, helping you lose weight while establishing healthy lifestyle habits. Six months after the balloons were removed, patients in the SMART clinical trial maintained an average of 89 percent of their weight loss when they stuck to a diet and moderate intensity exercise program.
The Obalon Balloon System is a great option for patients who may not be candidates for traditional weight loss procedures, such as gastric sleeve or gastric bypass. It is recommended for individuals with a body mass index (BMI) of 30 to 40. The most common side effects reported were mild abdominal pain and nausea, which typically resolved within two weeks. For more information on safety and risks, visit obalon.com/risks.
Now through December 31, 2018, save up to $1,500 when you book with a friend.* Call Nicholson Clinic today to schedule your appointment.
* Terms and conditions apply.
The Obalon Balloon System is intended for adults with a body mass index (BMI) of 30 to 40 kg/m2 (30 to 50 pounds overweight) willing to follow a diet and exercise program. All Obalon balloons must be removed in 6 months. Patients with prior weight loss surgeries are not eligible. The most common side effects reported were mild abdominal pain and nausea which typically resolved within two weeks. You must take daily acid-blocking medicine prescribed by your doctor. For full Important Safety Information go to www.Obalon.com/safety-information or call your doctor.
Nicholson Clinic is proud to announce that our founder, Dr. Nick Nicholson, has been voted one of D Magazine’s Best Doctors for bariatric surgery for the 11th year.
The selection process for D Magazine’s Best Doctor is a rigorous one, as it begins with peer nomination and goes through a vetting process and extensive panel reviews before selections are made. “It’s truly an honor to have worked with thousands of bariatric patients over 17 years, and to have received this recognition from my peers for 11 years,” says Dr. Nicholson.
Dr. Nicholson is recognized as a national leader in bariatric surgery, instructing surgeons and collaborating on new products and techniques to improve patient experience. He has worked with more than 15,000 patients from 48 states and 10 countries.
The annual Best Doctors ranking kicks off each year with a confidential poll that is sent to local doctors in general practice and specialty fields. Nominating doctors must have a valid medical license and currently practice in Dallas, Collin, Rockwall, Tarrant or Denton Counties. The doctors are asked to nominate a maximum of three doctors per category. These votes are then tallied and sorted by D Magazine’s editorial staff. Self-nominations and duplicate ballots are not counted. The remaining votes are vetted by an anonymous panel of esteemed physicians. This panel changes annually to ensure impartial consideration.
Dr. Nicholson and the staff at Nicholson Clinic work hard to provide a comprehensive, patient-centered approach that is focused on patient success. “This recognition speaks volumes of the high level of trust in the care we provide our patients,” says Dr. Nicholson.
By Renell Cronk, RDN, LD
“Breakfast is the most important meal of the day!” No doubt you have heard this, but keep in mind that just eating breakfast isn’t enough to get your day started off right. September is Better Breakfast Month, so let’s take a look at what actually constitutes a “better breakfast.”
You need to consume a healthy breakfast that is well-balanced and nutrient rich to really reap the benefits. Eating highly processed, nutrient lacking foods like sugar laced cereals or pastries won’t give you all the wonderful benefits breakfast has to offer. Instead, these “top of the morning” offerings spike your blood sugar and can set you up for more cravings throughout the day. Poor choices early in the morning will put your body into a worse state than when you woke up. So, maybe we should rephrase that saying to “What you choose for breakfast is your most important choice of the day!”
Follow these four rules to ensure you are eating a better, well-balanced and nutrient rich breakfast; Your body will thank you!
Always have a protein source, ideally 20-30 grams
Eating protein helps to normalize blood sugars, makes us feel alert, slows down digestion and keeps us feeling full for hours after eating. Protein is an important component of every cell in the body. Your hair and nails are mostly made of protein, and your body uses protein to build and repair tissue, make hormones and so much more! It is important to have protein at each meal to ensure optional intake and absorption.
Have a variety of color from fruits and vegetables
Eating an array of colorful fruits and veggies helps to ensure you are getting the nutrients you need to support a healthy body from morning to night. Red/Purple/Blue fruits and vegetables have nutrients that support the heart and brain. Orange/Yellow fruits and vegetables have nutrients that support vision health and skin. Commonly marketed breakfast foods lack these colors and are a contributing reason why only 21% of Americans reach daily fruit intake goals, and a mere 9% hit the mark for vegetables. Experts recommend 5-9 servings of fruits and vegetables daily.
Avoid packaged breakfast foods with more than 10 ingredients
Typically, these foods are highly processed, nutrient less and laced with sugar. This can make you feel sluggish, may lead to overeating throughout the day, and causes your body to be in a fat storage mode rather than fat burning mode. Most breakfast cereals fall into this category, even if they are whole grain with added vitamins and minerals. One cup of most cereal has more sugar then three chocolate chip cookies!
Eat within an hour of waking
The sooner you feed your body, the better. Your metabolism slows during sleep to conserve energy, so the sooner you break the fast by eating, the sooner your metabolism can kick into full gear. Also, you are much more likely to over eat later in the day if you don’t have something within an hour of waking.
Breakfast Recipes
No Bake Energy Bites
Ingredients:
1 cup almond flour
1 scoop protein powder
¼ cup raw cacao powder
¼ cup sesame seeds
¼ cup chia seeds
½ cup almond butter or nut butter of your choice
1 tablespoon coconut oil (melted)
2-3 tablespoons raw unfiltered honey or pure maple syrup
Optional toppings: cacao nibs, coconut flakes, sunflower seeds
Directions:
Combine all ingredients into a food processor and process until well combined and in a crumbly, paste-type consistency (don’t have a food processor just use hands to mix ingredients together).
Scoop small spoonful’s and squeeze tightly in the palm of your hands then roll between the palms of your hands into a small ball shape.
Serve plain, or roll in cacao nibs, coconut flakes or a topping of your choice. Refrigerate and they will become firmer.
Berry Berry Kaley Smoothie
Ingredients:
1 scoop unflavored protein
¼ cup chopped kale
½ cup frozen mixed berries
1 cup milk or unsweetened milk alternative
Stevia drops to taste
Directions:
Combine all ingredients into a blender and blend until smooth.
Turkey Sausage Egg Bake
Ingredients:
8-10 eggs, Beaten
1 lb. Ground turkey sausage cooked
8 oz Shredded mozzarella cheese (or shredded cheese of your choosing).
2 tomatoes, sliced
16 oz frozen broccoli
Salt/pepper to taste
1 tbsp. garlic powder
1 tbsp. Italian herb seasoning
Directions:
Preheat oven to 375 degrees. Grease a 9”x12” casserole dish. Layer your cooked turkey sausage, frozen broccoli and 6 ounces shredded cheese into greased casserole dish. In a bowl, beat eggs with garlic powder, Italian seasoning and salt/pepper. Once mixed, evenly pour egg mixture over sausage, broccoli cheese mix. Top with sliced tomatoes and the rest of the cheese. Bake for 35-45 min or until the mixture sets and the top is lightly browned (if using more eggs, allow for a longer baking time). Allow to cool for 5-10 min before serving. The bake can be kept in the fridge for at least a week and reheated in the microwave.
About the Author
Renell Cronk is a Registered Dietitian with PsyMed, Inc. She helps educate and prepare Nicholson Clinic patients before and after surgery with meal planning, recipe ideas, nutrition education and more. Nothing gives Renell a greater feeling of accomplishment and joy than helping individuals achieve their health, lifestyle and nutrition goals.
Chicken Divan Recipe
By Candace B. Peppers, MA
This is one of my favorite recipes from my childhood, made bariatric-friendly! Enjoy!
Chicken Divan
Ingredients:
• 2 (10 oz) packages chopped frozen broccoli
• 6 cups cooked and shredded chicken
• 1 package cauliflower rice (drained)
• 1 (10 oz) can condensed cream of mushroom soup
• 1 (10 oz) can condensed cream of chicken soup
• 1/2 cup mayonnaise
• 1/2 cup sour cream
• 1 cup grated sharp cheddar cheese
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon celery salt
• 1 handful pork rinds to top(optional)
• to taste salt and freshly ground black pepper
Directions:
In a large mixing bowl, mix all ingredients together, except for the pork rinds.
Place in baking dish and bake at 350 degrees until golden brown and bubbly. You can top with pork rinds for the last few minutes for a yummy crunch.
By Molly Wangsgaard, RDN
The hot summer is almost behind us. Whew! Kids are going back to school. Yay! Building a healthy routine is a must. Absolutely! Getting on a routine to plan and prepare healthy lunches is a great place to start. Not only do many of us need to pack lunch for our kids but taking lunch to work helps avoid one of three inevitable consequences: fast food runs, vending machine grabs or skipping lunch altogether. Here are some tips and tricks for making lunchtime a healthy reality.
- Plan. You’ve heard it before: “fail to plan and you plan to fail.” Take time on the weekend to plan your lunches for the week, grocery shop and prep some items in advance (e.g., roast veggies, grill bison burgers).
- Simplify. Make life easy. Have a theme for the week. This could be a raw veggie week where you eat baby carrots and cucumber slices for a side each day. Maybe it’s a chicken week where you eat chicken breasts in different ways – alone, in a wrap or on a salad. Switch it up the following week.
- Build. I tell my kids, “one food does not make a meal.” Boost the nutrition, satisfaction and the fullness factor by building balanced meals. Make sure there is a good source of protein, some fat and a lot of color (vegetables or fruit).
Think outside the sandwich, and try these easy, healthy and delicious lunch ideas.
Chicken Slaw Salad
- 2 cups cooked, chopped skinless chicken breast
- 16 oz. package broccoli slaw
- 8 oz. can sliced water chestnuts, drained
- 1 cup mandarin orange slices, canned in juice, drained, chopped
- ½ cup scallions, chopped
- ¾ cup low-fat sesame ginger dressing
- 1 to 1 ½ avocados
In a large bowl, combine first six ingredients, stir to mix well. Portion into portable containers for upcoming lunches. Top with ¼ avocado before eating. Makes 4-6 servings.
Savory Cottage Cheese Bowl
- ¾ cup 2% cottage cheese
- ¾ tsp paprika
- 1 Roma tomato, seeded and chopped
- 6 spicy, multigrain chips (e.g., Late July Mild Green Mojo tortilla chips)
- 1 ½ cups raw veggies of choice
Portion cottage cheese, paprika and tomato into a portable bowl; stir together. Portion the six chips and raw veggies into individual sandwich-sized bags or containers. Before eating, place chips in the cottage cheese mixture, chop with a spoon and mix together. Enjoy the spicy bowl with veggies on the side. Makes 1 serving. Tip: Prepare a few on Sunday and have 2-3 lunches ready for the week.
Turkey Taco Salad
- 3 oz. 99% lean ground turkey
- ½ cup black beans, drained and rinsed if canned
- ¼ cup pico de gallo
- 2 Tbsp 2% cheddar cheese, shredded
- ¼ avocado (or Wholly Guacamole snack pack)
- ¼ cup salsa
- 2 cups Romaine lettuce, shredded or chopped
Brown turkey in a skillet and allow time to cool. Combine turkey, beans and pico in a portable bowl and top with cheese. Pack lettuce in a larger, separate container. Keep avocado and salsa separate until lunchtime. Before eating, place the turkey mixture on lettuce and top with avocado and salsa. Makes 1 serving. Tip: Quadruple the recipe; and enjoy four lunches, or freeze half (two servings) for another week.
Tuna Apple Mix
- 6 oz. light tuna, canned in water, drained
- 2 Tbsp stalk celery, finely diced
- 1 Tbsp sweet relish
- 1 small apple, chopped
- ¼ tsp garlic powder
- 2 Tbsp mayonnaise
- 2 large lettuce leaves (Boston bibb and butter lettuce work best)
Combine first five ingredients in a bowl, stir together and chill. Spoon tuna apple mixture in the lettuce wraps before eating. Makes 2 servings. Tip: Mix it up – delight in the mixture on salad greens, with a few crackers or in a whole-grain wrap such as Flatout Foldit 5 Grain Flax.
Greek Yogurt Bowl
- 1 cup nonfat, plain Greek yogurt
- ¾ cup fresh berries (your choice)
- ¼ cup grain-free granola*
Place yogurt and berries in a portable bowl. Measure granola into a small container or snack bag. Before eating top with granola and mix well. Makes 1 serving. Tip: Prepare a few in advance to have 2-3 times that week. It makes a great breakfast too!
*Grain-free granola is typically made from nuts, seeds, coconut and a little honey. Buy on pre-made to save time.
About the Author
Molly Wangsgaard is a Registered Dietitian Nutritionist with PsyMed, Inc. She helps Nicholson Clinic patients achieve their weight loss and wellness goals through education, preparation and behavior change strategies. Molly is passionate about nutrition, fitness, health and wellness and loves helping individuals experience a greater quality of life.
