Monthly Archives: April 2018

An Avocado A Day Keeps the Doctor Away

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Although Avocados can be very fatty, they are an important food to keep in your diet.  They contain many vitamins that are necessary for a healthy diet.

  • Vitamin B1- Thiamine is a dietary supplement.
  • Vitamin B2- Riboflavin can prevent migraines.
  • Vitamin B3- Can treat high cholesterol and can reduce the risk of a heart attack and narrowing arteries.
  • Vitamin B5- Pantothenic acid helps the body convert food into fuel
  • Vitamin B6- Controls metabolism, nerve function, liver function, skin health, eye health, as well as helps boost levels of energy.
  • Vitamin B9- Used to treat certain types of anemia, also beneficial for pregnant women or women trying to get pregnant.
  • Vitamin C- Helps with immunity and cell repair. It is water soluble..this means whatever you don’t use, you will eliminate.
  • Vitamin E- Antioxidant
  • Vitamin K- Helps with blood clotting and healthy blood vessels
  • Calcium- Builds your bones along with the help of Vitamin D
  • Iron- Helps our body transport oxygen
  • Magnesium- Helps prevent cramping and helps with circulation
  • Phosphorus- A mineral that helps keep your bones healthy
  • Sodium- An electrolyte that helps your body retain fluids and helps with metabolic processes
  • Zinc- Helps with immunity and recovery

Avocado Facts

Avocados contain about 14% potassium, which prevents muscle cramping, helps cardiac system and maintain a healthy heart

 ~They contain 23% folate which helps decrease the risk of heart disease

~Avocados helps our eye health

~Avocados are high in fiber and can help with weight loss

~They cleanse the intestines which help with bad breath

Make sure that you are only eating ⅕ of the avocado, a larger portion size can cause you to intake too many calories. Although avocados provide a “healthy” fat, a fat is a fat. Too much fat in your diet can contribute to weight gain.

How can you incorporate Avocado in your everyday diet?cute-happy-strong-smiling-avocado-vector-17337031

Thicken soups or sauces using Avocados

Use Avocado instead of butter or shortening to make frosting

Slice and season Avocado to make some yummy fries

Add some Avocado in your burger or salad

  • Combine Avocado, sugar free maple syrup and cocoa powder for some delicious mousse

    Add some Avocado onto your toast with some salt, pepper, lime and salsa

Recipes    blog36

Green Breakfast Burrito

SERVINGS: 2

1 1/2 Tbsp butter

4 beaten eggs

1 1/2 c chopped fresh spinach

Salt and pepper

1 avocado, sliced

Tomato salsa or salsa verde

Chocolate Avocado Shake

SERVINGS: 2

1/2 ripe Hass avocado

2 Tbsp brown sugar

2 Tbsp cocoa powder

1 tsp vanilla extract

1 1/2 c skim milk

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References:

http://realfarmacy.com/daily-avocado/

Hadley Borkowski, Senior at Allentown High School

Attending Johnson and Wales in the Fall of 2018 majoring in Dietetics and Applied Nutrition

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

No More Turning Back! How to Keep the Weight Off

After hitting the magic number, you never want to see it go up again. You’ve worked so hard to get that number to where it is so you gotta make sure to keep that healthy lifestyle. Keyword is LIFE.

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Only 1/3 of dieters are consistent with their weight loss. This is why you should never become a “dieter”. It has the word “die” in it. You see the point. It’s time to turn those statistics around.

Here are some helpful tips to keep those pounds off:

  • Food journaling: write down all the foods you eat throughout the day. Writing it down will allow you to view your foods and see what exactly you’re eating. If writing isn’t your thing, than take a picture of it! Download these apps: “See how you Eat”, “My Fitness Pal”, “My Plate”
  • Exercise daily: Try something new to upgrade your workouts. Why not burn calories and have fun! Two is better than one; chances are you’ll stick to it if you have a buddy to workout with you. Try finding workouts on Pinterest!
  • Don’t forget the most important meal of the day… Breakfast!!! Start off that metabolism the right way
  • Weigh in regularly, don’t be obsessive but check up on yourself just to make sure you’re on the right track. Weigh no more than twice a week and weigh yourself in the morning.
  • Treat Yo-self!! Remember one of the greatest things in life is all the good food that comes with it. Even if those foods are fattening, just have them in moderation! But don’t ever deprive yourself!

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According to Michele Wroblewski, Registered Dietitian Nutritionist, patients maintain long-term success if they find a lifestyle that works for them. It’s not about elimination, restriction, or starvation.  Instead, it’s about the habit associated with the food, not the food itself.

For example, one cookie is about 70 calories it takes 3,500 calories over your normal caloric needs to gain a pound. So will one cookie make you gain a pound? Noooo, what leads to the pound is if you have 10 cookies.

Just remember that moderation is key.

Questions? Comments? Need help forming a plan to begin that weight loss? Contact us at 609-738-3143 and schedule your appointment with our Registered Dietitian Nutritionist today!

Jenna Lucas

High School Senior

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

References: https://www.webmd.com/diet/obesity/features/how-to-keep-weight-off-forever#1