NSMC Nutrition Counseling January 2019 Meet Nutritionist ​Marianne Heffrin, M.S., R.D., L.D.N.
New year, healthier you! A new year means a fresh start to achieving your health and weight goals. The NSMC weight management program can help you or a loved one obtain the weight you want this year!
Start by making a few adjustments to your eating style
Marianne seeks opportunities to guide others towards better health through exercise and healthy eating. She specializes in obesity management, sports nutrition, cardiovascular health and healthy eating. As a skier and avid runner, Marianne loves to create healthy recipes to improve health and performance.
If you've had one too many holiday desserts or glasses of eggnog, don't despair. You can shed this extra weight without dieting and feeling deprived. A daily deficit of 500 calories either by eating less or exercising more can translate into a loss of one pound a week. Reducing calories can be easy, especially considering you can reduce 100 or even 250 calories just by making slight changes to your everyday meals.
Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients. Call for an appointment 978.573.4444 or email . Learn more here >
Weight Loss Awareness Month: Cutting Calories
100 Calorie (or more) Savings Steam rather than saute your vegetables and then spritz with nonstick cooking spray. Each tablespoon of added fat equates to about 120 calories. Cut your juice intake in half (or altogether) by replacing it with seltzer or flavored water. Lighten up mashed potatoes by using 1/2 cup lowsodium chicken broth or buttermilk instead of heavy cream, per three pounds of potatoes. Use Yukon gold potatoes for a strong buttery flavor. 250 Calorie Savings: Be aware that "crispy" in a salad menu descriptions means "fried in oil". This includes croutons, chicken, noodles and shrimp. Opt for grilled instead, remove the croutons and request dressing on the side. Downsize your muffins by using a mini muffin tin instead of a standard one. Replace the shortening or butter with unsweetened applesauce or prune puree and reduce the liquid by 1/4 cup. Choose soups made with clear liquids or tomato-base rather than those made with cream.
L.E.A.R.N Program LEARN has been used for over 20 years as an effective method for weight loss. This program is designed to help you achieve permanent weight loss results. Upcoming sessions: LEARN program for new students: Tuesday, January 8, 2019 at 5:30 p.m. LEARN follow up program: Tuesday, January 8, 2019 at 5:30 p.m. and 6:45 p.m. Sign up >
Crock Pot Verde Chicken Chili 2 lbs of boneless skinless chicken breasts 1 c. frozen corn
15 oz. can white beans (Cannellini or Great Northern), drained or rinsed 1 c. salsa verde 1 small onion, diced 2 garlic cloves, minced 1 jalapeno seeded and minced 2 c. low sodium chicken broth 1 tsp. cumin 1 tsp. chili powder 1 tsp. hot sauce 1/2 c. fresh cilantro (reserve 1/4 c for garnish) shredded Mozzarella cheese and avocado for garnish (optional) 1. Add chicken breasts, corn, beans, salsa, onion, garlic, jalapeno, chicken broth, cumin, chili powder, hot sauce and cilantro to slow cooker. Stir lightly to combine spices. 2. Cover and cook on low for 9 -10 hours or high for 6- 7 hours. 3. Remove chicken from chili; shred using 2 forks. Place chicken back into slow cooker; stir to combine 4. Serve topped with additional cilantro, shredded mozzarella cheese and avocado if desired Yield: 6 servings Per serving: 244 calories; 2 grams fat; 22 grams carbohydrates; 531 mgs sodium; 41 grams protein
Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling
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