3q 2012 newsletter
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GIBNC 3Q 2012 NewsletterTRANSCRIPT
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.
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.
The GI & Bariatric Nutrition Center, LLC
Voicemail: 443-490-1240
EMAIL : [email protected]
Website: www.nutrition5.com Facebook : https://www.facebook.com/GIBNC Twitter : https://twitter.com/#!/GIBNC YouTube : http://www.youtube.com/user/GIBNC5
The GI & Bariatric Nutrition Center, LLC July 2012/3Q – SUMMER
Vol. 1 Issue 1
In this issue:
Dining Out:
o Learn the Lingo
o Eye Spy Healthier Options
o Making Better Choices –
Examples & Tips
Upcoming Support Group
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:
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.
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.
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.
• Relish - savory mix of fruits or vegetables.
• Salsa - Fresh tomatoes, onion, cilantro, and chilies, or
made with fruit or black beans.
The GI & Bariatric Nutrition Center, LLC July 2012/3Q – SUMMER
Vol. 1 Issue 1
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
• USDA/FDA determined a bagel to be 2 ounces yet
the average sized bagel is 5-6 ounces.
• 8 ounces for a soda yet they are 23-42 ounces.
“Biggie sized” =530 calories and 126 mg caffeine.
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.
www.theportionplate.com
Want help at home with our portions? Try:
The GI & Bariatric Nutrition Center, LLC July 2012/3Q – SUMMER
Vol. 1 Issue 1 1, I 1ssue Vol.
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.
Breakfast Eatery Tips:
Small veggie omelet sprinkle a little cheddar cheese
1-2 scrambled eggs (no butter /oil please)
whole wheat toast thinly spread with margarine fresh fruit
Avoid: Cheese omelets,
Hash browns,
Bacon & sausage
Biscuits slathered in butter.
Example: 3 egg-cheese-ham omelet = 500 + calories.
Eating Out Can Be Fun And Healthy!
CHECK OUT THESE WEB SITES:
http://www.foodfacts.info
http://www.Calorieking.com
http://www.fastfood.com/
http://www.foodfacts.info/
http://my.dietpower.com/restaurants.php
http://www.dietfacts.com/fastfood.asp
http://www.cspinet.org/nutritionpolicy/Myth_vs_
Reality_Nutrition_Labeling.pdf
Support Group Meetings
Meeting schedule for the remainder of 2012
Location:
All meetings are located at St. Agnes,
unless otherwise noted.
St. Agnes Hospital, Alagia Auditorium
900 S. Caton Avenue Baltimore, MD
Time: 6-7PM, unless otherwise noted
The GI & Bariatric Nutrition Center, LLC
July 2012/3Q – SUMMER ING
Vol. 1 Issue 1
Street Address, Suite 555
City, State 55555
Contact us:
: 443-490-1240
Place Logo Or
Company Name Here
Office Hours & Locations:
Monday & Wednesday
9am-4pm
700 Geipe Rd., Ste. 203
Catonsville, MD 21228
Thursday
9am-4pm
7625 Maple Lawn Blvd., Ste 145
Fulton, MD 20759
Stay Connected with the GI & Bariatric Nutrition Center
July 16 - Cathy Carr-Dadin teaches
August 6 - Nancy Lum & Dawn O'Meally teach
August 20 - Cathy Carr-Dadin teaches
September 17 - Cathy Carr-Dadin teaches
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.