The GI & Bariatric Nutrition Center, LLC July 2012/3Q – SUMMER
Vol. 1 Issue 1
OUR MISSION Our mission is to greatly improve the quality of our patients' lives by empowering patients through extensive cutting edge nutrition education and providing unique tools necessary for long term weight loss success and the
reduction of medical co-morbid conditions. Our primary goal as nutrition experts is to build long term relationships with patients by educating, encouraging, supporting, and leading patients through the journey of permanent lifestyle change.
In this issue: Dining Out: o Learn the Lingo www.nutrition5.com Nancy Lum, RD, LDN has been practicing since 2001 and has been involved in multiple medicinal Disciplines with concentration in GI and Bariatric Nutrition since 2002.
o Eye Spy Healthier Options o Making Better Choices – Examples & Tips
Upcoming Support Group The GI & Bariatric Nutrition Center, LLC
Voicemail: 443-490-1240 EMAIL : nutritiontruth@gmail.com
Website: Facebook : Twitter : YouTube :
www.nutrition5.com https://www.facebook.com/GIBNC https://twitter.com/#!/GIBNC http://www.youtube.com/user/GIBNC5
Meetings Contact Us
The GI & Bariatric Nutrition Center, LLC July 2012/3Q – SUMMER
Vol. 1 Issue 1
EATING OUT = MORE CALORIES CONSUMED USDA: restaurant meals are 20% fattier than home-cooked meals. Assume everything is cooked in oil or butter. Health Focus International Trend Reports: 56% people say it’s hard to eat out healthy. Trend has increased 12% since 1990
Learn the Lingo: Sauces and Preparation terms frequently used:
Statistics determine 1/2 of all the money we spend is on eating out. Surveys say we eat out ~ 5.6 times a week. Breakfasts purchased away from home increased 19.5% over 2004.
Bard - lace with fat. Insert pieces of fat into leaner meat. Beurre - French name for butter. Béarnaise, Maltaise, etc. - “aise” egg based mayonnaise. Béchamel - cream sauce with equal parts butter/flour. Bisque - cream based soup. Silky - sauce made with cream Crispy /pan seared - oil/butter used to crisp the outside. Crusted/Encrusted - coated with nuts, bread crumbs, or potato, and pan fried. Frizzled - often onions or leeks deep-fat fried. Pan-fried - may as well be deep-fat fried.
The GI & Bariatric Nutrition Center, LLC July 2012/3Q – SUMMER
Vol. 1 Issue 1
Eye Spy Healthier Options: • Au Jus – Pan-juices often reduced with no fat added. • Braise - Slow cooked to tenderize meats or fish, with little or no added fat.
• Brodo - Italian for broth. • Broth - Fragrant water-based sauce. • Coulis - Puree of vegetables or fruit, often no fat added. • Flame Seared- Grilled over open fire, fats drained off. • Fumet - A fish stock. • Medallion - Meat cut into small rounds. (smaller portions) • Pan-Roasted - Pan seared in butter or oil and roasted in a pan. • Provencal - South of France style sauce with tomato and other vegetables.
PORTION DISTORTION • Researchers determined that the bigger the portion the more we eat. • The bigger the portion the more calories/ fat/ sugar consumed. • Everything we over consume we store as fat. EXAMPLES
• Relish - savory mix of fruits or vegetables.
• USDA/FDA determined a bagel to be 2 ounces yet the average sized bagel is 5-6 ounces.
• Salsa - Fresh tomatoes, onion, cilantro, and chilies, or made with fruit or black beans.
• 8 ounces for a soda yet they are 23-42 ounces. “Biggie sized” =530 calories and 126 mg caffeine.
Want help at home with our portions? Try:
www.theportionplate.com
PORTION CONTROL IS KEY • Practice measuring actual portion sizes at home so you’ll know what they look like. • Use a bread plate at the restaurant to dish the appropriate serving onto. A FREE wallet size portion control guide available for download from our site www.nutrition5.com under forms/reference.
The GI & Bariatric Nutrition Center, LLC July 2012/3Q – SUMMER
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Making Better Choices - Examples & Tips: Wendy’s : Small Chili=200 calories, 6 g fat, 2.5 sat. fat, 5 g fiber 17 g protein Red Lobster: 1 Live Main Lobster=160 calories, 1 g fat 0 sat fat, ~112 g protein Lobster, Shrimp,& Scallop Scampi (1/4 meal)=218 calories, 8 g fat,1.2 sat fat Olive Garden/ Italian Food: Shrimp Primavera Lunch entree (1/2 meal)= 248calories, 7 g fat , 3.5 g fiber Avoid: Butter sauces Light tomato sauce-(means made with cream hence the lighter color) Fried foods Avoid pasta stuffed with cheese and dishes that contain a lot of cheese (manicotti, lasagna) Taco Bell/ Mexican Food: Soft Taco Fresco Style (no cheese) = 170 calories, 4 g fat,1 g sat fat, 2 g fiber, 12 g protein Soft Chicken Taco = 190 calories, 7 g fat 2.5 g sat fat, 2 g fiber Other Mexican “Do’s”: Chicken enchiladas, Fajitas, Fish tacos / grilled fish, Mexican rice- 1/2 cup contain 150 calories. Soft tacos containing grilled meats Avoid: Chicken quesadilla- (cheese/sour cream) Chimichanga- fried flour tortilla Taco salad- (fried bowl alone over 400 calories) Con queso dip- (50 calories per tbsp.) Boston Market: Seasonal fruit salad = 70 calories; Steamed vegetable medley = 30 calories White Sweet Garlic Rotisserie Chicken 1/4 white no skin = 130 calories, 4 g fat, 1 g sat fat, 33 g protein Sandwich Shop Tips: Each slice of cheese adds 100 calories unless it is low-fat. Use 1 slice of bread rather than 2. Use lettuce, tomatoes, sprouts, pickles, peppers to build sandwich bulk. Try mustards or small amounts of oil and vinegar based dressings for flavor. Avoid the mayonnaise trap. Eating Out Can Be Fun And Healthy! Breakfast Eatery Tips: Small veggie omelet sprinkle a little cheddar cheese CHECK OUT THESE WEB SITES: 1-2 scrambled eggs (no butter /oil please) whole wheat toast thinly spread with margarine fresh fruit http://www.foodfacts.info Avoid: http://www.Calorieking.com Cheese omelets, http://www.fastfood.com/ Hash browns, http://www.foodfacts.info/ Bacon & sausage http://my.dietpower.com/restaurants.php Biscuits slathered in butter. http://www.dietfacts.com/fastfood.asp Example: 3 egg-cheese-ham omelet = 500 + calories. http://www.cspinet.org/nutritionpolicy/Myth_vs_ Reality_Nutrition_Labeling.pdf
The GI & Bariatric Nutrition Center, LLC July 2012/3Q – SUMMER ING
Vol. 1 Issue 1
Support Group Meetings Meeting schedule for the remainder of 2012
Location:
July 16 - Cathy Carr-Dadin teaches
All meetings are located at St. Agnes, unless otherwise noted.
August 6 - Nancy Lum & Dawn O'Meally teach August 20 - Cathy Carr-Dadin teaches
St. Agnes Hospital, Alagia Auditorium 900 S. Caton Avenue Baltimore, MD
September 17 - Cathy Carr-Dadin teaches
Time: 6-7PM, unless otherwise noted
October 1 - Nancy Lum & Dawn O'Meally teach October 15 - Cathy Carr-Dadin teaches November 5 - Nancy Lum & Dawn O'Meally teach November 19 - Dawn O'Meally teaches December 3 - Holiday Party
All support group dates and times can also be found on our website: www.nutrition5.com under the “events” tab.
Stay Connected with the GI & Bariatric Nutrition Center Place Logo Or Office Hours Company Name Here &
Locations:
Street Address, Suite 555
Monday City, State 55555
& Wednesday
9am-4pm 700 Geipe Rd., Ste. 203 Catonsville, MD 21228 Thursday 9am-4pm 7625 Maple Lawn Blvd., Ste 145
Contact us: : 443-490-1240
Fulton, MD 20759
: nutritiontruth@gmail.com