NSMC Nutrition Counseling June 2019 Nutrition Counseling changed Blanca's life and can change yours, too!
​It's All About A Brain-Healthy Diet! The MIND diet is a plant-based eating style that focuses on overall healthy eating versus two or three superfoods and can help keep your brain sharp and focused. The MIND diet combines the best of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. It may slow the mental decline associated with aging and Alzheimer's disease by boosting brain protective antioxidants which reduces inflammation. It can also lower blood pressure and the risk of heart attack or stroke.
When Blanca Rodriguez started Nutrition Counseling sessions, her goal was to lose 40 pounds. With help from Marianne, her registered dietitian, Blanca was able to transform her diet and lose 29 pounds in only seven months! She's learned how to manage her diet and now feels better and has more selfconfidence!
The MIND diet The primary goal of the MIND diet is to prevent dementia, however, weight loss can also be achieved since it limits foods that are high in calories and fat. Portion control may be needed as well to shed extra pounds, per individual goals. For more information on the Mediterranean Diet, Cultural Food and Tradition Diets (focuses on unprocessed whole foods) as well as plant-based eating styles, please visit Oldways. Learn more about the DASH diet here.
Outpatient Appointments We create complete nutrition assessments and personalized nutrition plans for our patients in one-on-one counseling sessions. Call for an appointment 978.573.4444 or email . Learn more here >
The Mind Diet focuses on 10 healthy foods: Foods to eat daily Green Leafy Vegetables: 1-2 servings (1 serving = 1 c of raw or 1/2 c of cooked vegetables Other vegetables: 1-2 servings (1 serving = 1 c of raw or 1/2 c of cooked vegetables Nuts: 1 daily serving Whole Grains: 3 servings (1 serving = 1 slice of bread, 1/2 c of brown rice, quinoa or oatmeal) Optional - Alcoholic Beverage: 1 drink (1 drink = 5 oz of wine, 12 oz of beer and 1 1/2 oz of liquor)
Foods to eat weekly Berries: 4-5 servings (1 serving = 1/2 c) Olive oil as primary oil in moderation (all oils are high in calories): Olive and canola oils, fish, avocados, flax, soybeans and eggs are great sources for omega-3 fatty acids. Lentils and Beans: 4-5 servings (1 serving = 1/2 c) Fish: At least 2 servings (1 serving = 3 oz cooked) Poultry Meats: At least 3 servings (1 serving = 3 oz cooked) Foods to limit daily Butter Margarine: less than one pat Foods to limit weekly Cheese: Less than one ounce Pastries/sweets: Less than five servings Fast/fried foods: Less than one serving Red/processed meats: Less than four servings
Yogalates This 75-minute class combines yoga and pilates, and includes meditation, stretching and posture, alignment, balance and core strengthening exercises. Friday, June 14, 5 - 6:15 p.m. at NSMC Union Hospital Atrium Sign up >
Strawberry Banana Oat Smoothie Ingredients: 1 c unsweetened almond milk or 1% 1/2 c fat free plain Greek yogurt 2 c (9 oz) frozen strawberries 1 1/2 ripe medium bananas 1/2 c quick oats or old fashioned oats 1 Tbsp honey or agave nectar 1/2 tsp vanilla extract 1. Add all ingredients into a blender; cover and blend until smooth. Serve immediately. Yield: 2 serving Nutrition listed based on using almond milk. Per serving: 275 calories; 3 g fat; 54 g carbohydrates; 7 g protein; 7 g fiber Source: US News Best Diets/MIND Diet: Recipes
Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling
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