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Nutrition Counseling Services
Nutrition Counseling Services offers individual nutrition advice based on the client's needs. We are dedicated to helping individuals reach their goals.
Our Nutrition Counseling can assist in the treatment of:
- Weight Loss/Management
- Sports Nutrition
- Eating Disorders
- Heart Disease
- Adolescent Obesity
- Weight Gain
Please Contact Us with any questions or to set up an appointment.
- Recipe/menu analysis for restaurants
- Nutrition, fitness & wellness information and counseling
RECIPIE OF THE MONTH
WATERMELON & & GOAT CHEESE SALAD WITH CITRUS VINAGRETTE
3 tablespoon extra-virgin olive oil
3 tablespoon orange juice
1 tablespoon red-wine vinegar
1/4 teaspoon salt
Freshly ground pepper, to taste
8 cups watercress, tough stems removed, or mixed salad greens (5 ounces)
4 cups diced seedless watermelon, (about 3 pounds with the rind) (see Tips)
1/4 cup very thinly sliced red onion, (1/4 small)
2 ounces goat cheese, crumbled
1/2 cup chopped hazelnuts, (2 ounces), toasted (see Tips)
Whisk oil, orange juice, vinegar, salt and pepper in a large bowl until well combined. Add watercress, watermelon and red onion; toss to coat. Divide among 5 plates. Top with goat cheese and hazelnuts to serve.
Tips: Melon selection & storage: Look for symmetrical unblemished melons, without flat sides, that have a creamy yellow spot on the bottom indicating ripeness. At 92% water, this fruit should feel heavy when you heft it. Precut melon flesh should be dense, firm and appear moist. Store in the refrigerator for up to a week or keep in a cool, dark spot. Cover the cut surface of melon with plastic wrap and refrigerate.
To toast chopped hazelnuts: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes
HAM, GRUYERE & SHALLOT PIZZA
Serves 6| Hands-On Time: 15m | Total Time: 1hr 15m
- cornmeal for the pan
- 1 pound pizza dough, thawed if frozen
- 2 tablespoons olive oil
- 2 shallots, cut into thin rings and separated
- 12 sprigs fresh thyme
- kosher salt and black pepper
- 1/2 pound thinly sliced deli ham
- 1/2 cup grated Gruyere or Swiss cheese (2 ounces)
- Heat oven to 425º F. Sprinkle a rimmed baking sheet with the cornmeal. Shape the dough into a 14-inch circle and place on the prepared baking sheet.
- Brush the dough with 1 tablespoon of the oil and bake until puffed and golden, 15 to 20 minutes.
- Meanwhile, in a medium bowl, toss the shallots, thyme, the remaining tablespoon of oil, and ¼ teaspoon each salt and pepper.
- Top the partially cooked dough with the ham, shallot mixture, and cheese. Bake until the crust is crisp and the cheese has melted, 12 to 15 minutes.
Mediterranean Chicken Breasts Stuffed with Spinach
I enjoy these recipes because they emphasize lean proteins, vegetables, beans and grains and typically are quick and easy to make from ingredients I usually have in my pantry. The original recipe called for 2 tablespoons of herbed goat cheese, but since I do not like the strong flavor of goat cheese I substituted herbed feta cheese with good results. AICR also has a section on their website titled "Foods That Fight Cancer" based on current research. Check it out!
- 4 (4 oz.) chicken breasts, boneless and skinless
- ½ teaspoon dried Italian herbs (or ¼ tsp. oregano and ¼ tsp. basil) divided
- ½ teaspoon freshly ground black pepper, divided
- 4 teaspoons extra virgin olive oil, divided
- 2 garlic cloves, minced
- ½ cup frozen spinach (thaw and squeeze out extra water)
- 3 tablespoons chopped and drained sun-dried tomatoes (packed in olive oil)
- 2 tablespoons herbed crumbled feta cheese
- 2 tablespoons reduced fat cream cheese
Preheat oven to 400°F. Slice into chicken breast on the side to make a pocket; do not cut all the way through. Season the outside of the chicken breasts with ¼ teaspoon of the Italian herbs and ¼ teaspoon of the pepper. (I like to use more herbs and pepper). Set chicken breasts aside. In a large, oven-proof skillet heat 2 teaspoons of the olive oil over medium heat. Add garlic, stir for a minute - do not let it brown. Add spinach, tomatoes and remaining herbs. Stir well and cook about 3 minutes. Remove from heat and stir in cheeses.
Divide spinach/cheese mixture evenly and fill the "pockets" of the four chicken breasts. Secure each breast with about 4 toothpicks. Remove any remaining cheese in skillet with paper towel and add the remaining 2 teaspoons of olive oil; heat over medium heat for about 2 minutes. Return stuffed chicken breasts to skillet and lightly brown on both sides, turning once. After chicken is browned place skillet in oven and bake for about 15 minutes or until internal temperature is 170°.
Spoon any pan juices over chicken when it is served. Whole grain pasta with bottled marinara sauce and steamed broccoli would make this a meal!
Nutrition Information: Calories: 213 Protein: 58g Fat: 9g Saturated Fat: 2g Sodium: 188mg and a good source of Vitamin A and Niacin!
Shakes & Recepies
A HEALTHY BEVERAGE!
Pumpkin Pie in a Glass
- 1 ½ cups skim milk
- 1 box (1 oz) instant butterscotch pudding mix
- 1 cup pure canned pumpkin
- ½ tsp pumpkin pie spice
- ¼ tsp ground ginger
- 1 ½ cups fat free whipped topping
- 4 oz gingersnap cookies, crushed
- 8 cinnamon sticks, optional
- 24 pomegranate seeds, optional
In a medium bowl, beat milk and pudding mix with a handheld mixer for 2 minutes. Add pumpkin and beat for another minute. Add pumpkin pie spice and ground ginger, and beat for 10 more seconds. Using a spatula, fold in 1 cup of the whipped topping.
In each of 8 shallow dessert cups, place 2 tablespoons of the gingersnap crumbs and top with ½ cup of the pumpkin mixture. Top each with a dollop of whipped topping, and garnish with any remaining gingersnap crumbs. Garnish with cinnamon sticks and pomegranate seeds, if desired.
Yield: 8 servings
Nutrition Facts (per serving): Calories: 123; Fat: 1g; Saturated Fat: 0; Cholesterol: 1mg; Sodium: 142mg; Carbohydrates: 24g; Fiber: 3g; Protein: 2g
BANANA MILK SHAKE
This is a refreshing summer beverage that is quick to prepare. Also, keep this in mind for an after school snack when the kids go back to school in September. This recipe also works well in diabetic menus.
Take advantage of bananas on sale and freeze to have several on hand for this recipe. Use frozen bananas to give an ice cream–like texture. Start with fresh bananas and freeze them in the peel. The frozen peel will turn black but the inside will remain a creamy white. Let them set out at room temperature about 10 minutes for easier peeling.
- 1/2 small banana
- 1/2 cup fat-free milk
- 1/4 teaspoon almond extract
- 2 ice cubes (optional)
- sweetener to taste: 1 teaspoon sugar or the equivalent in artificial sweetener
Process the first four ingredients in a blender until smooth. Sweeten to taste.
A HEALTHY MEAL CHOICE
1 Chicken Breast boneless skinless all fat removed
1/2 cup Simply Orange 100% Orange Juice - Grove Made
2 tbsp Extra Virgin Olive Oil
1/2 tsp Ginger, ground
1 tsp Oregano, ground
1/2 tsp Sage, ground
1 tsp Sea Salt
1 tsp Dill weed, dried
1/4 tsp Nutmeg, ground
Onions, raw, 1 medium sliced thinly
Carrots, raw, 1 cup, strips
Garlic, 5 cloves
1 cup baby spinach leaves fresh
1/2 medium Green Peppers (bell peppers),
Place all ingredients into a glass baking pan. Preheat oven 300 degrees. Cover with lid or alluminum foil. Bake 1 hour, uncover and bake 10 more minutes at 400 degrees.
This pre-workout shake actually helps to promote body fat loss and weight loss. Drink this shake 30 minutes before you work out:
1 scoop of low glycemic carb controlled/low sugar protien powder
1 tsp. Glutamine powder
1 tsp. Bcaa powder
1 tbsp. L carnitine
1/2 tbsp flax seed oil
1 cup frozen spinach
1 cup frozen berries
A HEALTHY MEAL CHOICE
Grilled Salmon with Ginger Soy Butter
2 Tbsp unsalted butter, softened
½ Tbsp minced chives
½ Tbsp grated fresh ginger
Juice of 1 lemon
½ Tbsp low sodium soy sauce
4 salmon fillets (4-6 oz each)
Salt and black pepper to taste
1 Tbsp olive oil
Around 390 calories (4 Servings)
1). Mix the butter, chives, ginger, lemon juice, and soy sauce, Set aside.
2). Preheat a grill or grill pan. Season the salmon with salt and pepper and rub with oil. Wipe the grill grates clean and rub with a paper towel dipped in oil. Add the salmon skin side down and cook for 4 to 5 min, until the skin is lightly charred and crisp.
3). Flip the fish and cook for another 2 to 3 min on flesh side, until the flesh flakes with gentle pressure from your finger but is still slightly translucent in the middle. (We believe salmon is best served medium, but if u want yours completely cooked, leave it on for another 2 to 3 min.)
Chicken Quesadilla - 396 Calories
4-oz. Boneless, skinless chicken breast
1 6-in. Whole wheat low carb tortilla
1/2 cup diced tomato
2 romaine lettuce leaves,shredded
1/4 cup reduced fat cheddar cheese, shredded
1/4 cup salsa
Taco seasoning to taste
Cilantro to taste
Season chicken with taco seasoning and grill or broil on both sides until cooked through. Cut chicken into strips and pile the chicken, tomatoes, lettuce,cheese, and salsa onto tortilla and wrap. Garnish with fresh cilantro, if desired.
Fruit Protien Salad
1 package of pre cooked chicken
1 cup pre cut Green apples
1/2 cup of crushed almonds
1 cup of fat free yogurt
1 dash of lemon juice