Medicare Pays for Nutrition Visits

If you think getting the professional help you need to make healthy changes to your diet is beyond your reach, financially speaking, think again. Many insurance plans, especially those with a focus on preventive care, cover medically necessary dietitian services. 

Medical nutrition therapy (MNT) is a therapeutic approach, led by a registered dietitian, to harnessing the power of the foods you eat to help manage a variety of medical conditions and their symptoms. It includes a professional assessment, the creation of a personalized nutrition plan, and assistance and monitoring of the implementation of that plan. Extensive research has shown that medical nutrition therapy can optimize health, manage symptoms, and reduce the risk of complications due to various conditions.

Better yet: Your insurance may cover 100% of the cost of these services! Check with your health plan administrator to find out what your coverage is. For those on Medicare, you’ll need a referral from your primary care provider and you’ll need to have been diagnosed with diabetes, chronic renal disease, or have had a kidney transplant in the past 3 years.

So, if you have diabetes and are on Medicare (and can get a referral from your primary care provider), you could be looking at entirely free nutrition counseling from a registered dietitian. These sessions could lead to weight loss to manage your condition.

What a Dietitian Can Do for You

Modifying your diet can truly be a game changer. When you are armed with the knowledge needed to make the right kind of changes based on your unique medical history, it can have enormous consequences for your overall health. Why not reach out to the dietary professional who can help you turn your life around? Seeing a registered dietitian can help you with issues such as:  

·       Weight management

·       Chronic disease management for diabetes, heart disease, digestive issues & more

·       Healthy aging strategies

·       Education: help with reading food labels, grocery shopping, cooking healthy

It’s all about managing your food and nutrition – or, how to get the nutrients you need from the food you eat. Sounds simple, right? Well, it’s more complicated than you might imagine. What we need (nutrition) and how we get it (food) don’t always match up. And sometimes you might need help understanding which of the healthy foods you enjoy you should be eating and when.  

Medical nutrition therapy can be provided one-on-one or virtually, using live video telehealth visits on your laptop or cellphone.

Are you ready to transform your life, one meal at a time? Contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786 to get started. With the proper support, change is a lot easier than you think. Insurance and Medicare accepted. Call to find out if Jamie is in-network or a participating provider for your coverage.

Virtual Nutrition Consultations: Transform Your Health from Your Couch!

Have you been wanting to focus on your diet and nutrition, but are just too overwhelmed at the idea of fitting yet another appointment into your already jam-packed schedule? Well, finding “me time” just got a whole lot easier. Consider chatting with a registered dietitian from the convenience of your home (or wherever is convenient for you). Virtual nutrition consultations may be just what the doctor ordered. 

Convenience at Its Best

Imagine sitting in your favorite chair at home, sipping coffee, and discussing your health, nutrition, or weight loss goals with a top-notch dietitian, face-to-face on your laptop. Now picture having to gather up your belongings, get into your car, and battle the usual, chaotic South Florida traffic to visit the very same medical professional in person. Virtual nutrition visits are a game-changer for anyone with a hectic lifestyle, mobility issues, or simply anyone who loves the idea of getting professional guidance without leaving your comfort zone.

Tailored Just for You

Have you ever felt like just another number in a long line of clients? Well, virtual consultations make it easy to turn that notion around. During your virtual nutrition consult, you’ll talk with your dietitian right there on your computer screen, while she’s focused solely on you. You can count on getting the same great nutrition advice and a customized meal plan for weight loss (if that’s what you’re looking for) in a personalized and private online chat. Everything will continue to be designed with your specific health history, dietary preferences, and lifestyle in mind. But, with virtual nutrition consultations, it’ll feel like you’ve got a personal nutrition guru right at your fingertips.

A Support System Like No Other

Staying motivated can be tough, but with a virtual dietitian, you've got an accountability buddy who's just an email, phone call, or video call away. This ongoing support can be a lifeline when you're navigating the ups and downs of changing your lifestyle. There’s no downplaying the importance and psychological comfort of being in your own space. Virtual visits can lead to a more relaxed and honest conversation as we discuss eating habits and health concerns.

Ready to Get Started?

Are you ready to embark on a health journey like no other, all from the comfort of your home? Embrace the convenience, personalization, and cutting-edge approach of virtual nutrition consultations with registered dietitian Jamie Schlifstein.

Jamie strives to make sure you understand your unique nutritional needs and just how empowering it can be to head toward your goals, making informed nutritional choices along the way. After all, who doesn’t want to be the healthiest, most vibrant version of themselves?  

Call Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786 to find out more. Your future self will thank you.

Would you like to meet in person first, before moving to telehealth visits? No problem. Jamie sees clients in-person and online. Schedule your visits how you prefer them. Medicare accepted.

New Year – New You! Healthy Eating & Weight Loss in 2024

Have you ever wanted a fresh start? Well, there’s no time like the present. And, since it’s a brand-new year, there’s no better time than right now.

But don’t worry, you don’t have to do it alone. The best professional to call on for healthy eating and weight loss help is a registered dietitian, an expert in using food and nutrition to improve your overall health – and to help manage a wide range of chronic health conditions, from diabetes and obesity to cardiovascular health, eating disorders, and a wide assortment of digestive issues, like IBS and Crohn’s.

So, what would it take to get you onboard the healthy eating bus? We’ve got a deal for you. For a limited time, you can get an all-inclusive, special introduction to all the benefits a nutritionist can offer you in our 2024 Healthy Eating & Weight Loss Package.

Here’s what you get:

·       75-minute consult & customized meal plan for weight loss

·       1-hour grocery shopping tour

·       1-hour pantry makeover

·       2 hours cooking in your home

*Times may be adjusted, based on individual needs.

The consultation is a mandatory first step: It’s the exploratory session that allows us to see what you’re dealing with – and to come up with an action plan to turn what you might consider your weaknesses into opportunities to crush and conquer your health and wellness goals. You’ll leave this part of your journey with a customized meal plan designed to help you lose weight.

Next comes the 1-2-3 action plan. This part is also interactive and involves creating solutions designed to fit your life. Which means addressing the triggers you encounter on a daily basis, such as shopping, food storage, and cooking.   

1.      Grocery Tour. We’ll take you on a tour of your local grocery store, helping you decipher food labels along the way – so you’ll be able to tell the fabulous from mere fad. Making the right choices is 80% education and 20% commitment. Would you like savvy tips and tricks you can use to make future shopping a successful excursion? We got you.  

2.      Pantry Makeover. This includes an assessment and help with what foods you keep on hand, at home. We’ll go through your pantry with you, helping to identify what to keep, add, or remove from your usual rotation.

3.      Cooking. To top it off, you’ll get hands-on help in your own kitchen, helping to solidify all you’ve learned, and help you make it a healthy habit going forward. Some experts are all consult. Here, we walk the talk – empowering you with the skills you need to keep moving forward on your health and wellness journey.

All of this should be enough to jump-start your healthy eating and weight loss journey in 2024. Meal planning, coaching, education, and monitoring your progress are the anticipated follow-up to this inspired method to discover a whole new you. Are you excited? We are.

 Who is this service for? Anyone interested in enhancing their energy level, losing weight, improving stamina, and improving their overall health can benefit from this personalized nutrition assistance. Proper nutrition can optimize your body’s ability to perform its very best – no matter where you’re starting from.

 Want to begin? It’s as easy as calling registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786. Don’t put it off any longer. Your health and wellness is our No. 1 priority – and it should be yours, too.

Healthy School Lunch Ideas

If you’re a parent, you know the struggle. You want your children to eat healthy foods – voluntarily, if possible. So, what does it take to achieve that? Mostly, it’s providing food options that are a combination of healthy and tasty – with bright and appealing presentation playing a starring role.

As you plan your child’s school lunches, make sure to focus on key nutrients that growing minds and bodies need, including 

• Protein – to fill bellies and help prevent junk food cravings later

• Grains – for energy and focus

• Dairy – contributes to healthy bones and overall development

• Fresh Fruit & Vegetables – excellent source of fiber, vitamins, and minerals

By doing this, your school lunches provide what they need to concentrate and focus on the rest of the school day. The cherry on top? You’re helping them develop good eating habits that will last a lifetime.

Here are some fun, kid-friendly school lunch options to consider:

Mains

• Sandwich or tortilla wrap – using hummus or smashed avocado (instead of mayo)

• Chicken/turkey meatballs

• Pasta salad

• Chicken noodle soup

• Create a “power bowl” with rice/pasta, protein, veggies, nuts & avocado

Vegetables

• Use skewers, shredders, or a crinkle-cut knife to make eating veggies fun!

• Choose whatever your child likes best: broccoli, cherry tomatoes, cucumbers, celery, bell peppers, carrots, snap peas, etc.

• Make cucumber “sandwiches”: cucumber slices with cream cheese (mixed with everything bagel seasoning) between them

• Crinkle-cut bell peppers as “fries”

• Provide a veggie dip: ranch, hummus, yogurt, peanut butter

Fruits

• Popular choices include grapes, blueberries, cherries (pitted, if you like), bananas, strawberries, oranges, apples, cherry tomatoes, and applesauce

 Snacks

• Hard-boiled egg, cut in half

• Use fun-shaped cookie cutters on cheese & salami; serve with crackers

• Cheese sticks or rounds

• Nuts, Chex Mix, pretzel sticks, animal crackers

 Let your child’s palate be the guide to a healthy school lunch combo that makes you both happy.

For personalized help devising a school lunch food plan that works best for you and the whole family, consult registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786. As a mom herself, Jamie can help make sure you’re feeding your kids in the best way possible.

How to Stick to Your Healthy Eating Goals During the Holidays

It’s hard enough to resist the year-round temptation of unhealthy food. That’s because nothing seems to satisfy like fried food, tasty but highly processed snacks, and desserts heavy on both sugar and fat. When the holidays hit, these cravings can go into overdrive. To maintain your healthy eating habits over the holidays, here are five ways you can continue to eat smart throughout December – and beyond.

1. Reality Check

Don’t make things more difficult than they need to be. The holidays are already full of temptations, so don’t start a new diet or routine now – it’s practically guaranteed to be an uphill climb. Instead, focus on fitting in as much of your usual healthy eating habits as possible into the festivities and feasts to come.

2. Change Your Pregame Routine

One of the easiest ways to help you stay on track with your eating goals is to properly prepare before the next party or holiday gathering. Drink a tall glass of water and have some healthy snacks at home before you leave to help quiet any hunger pangs and keep you from overindulging at the event.  

3. Healthy Options on the Go

Having healthy snacks on hand when running errands is a great strategy to avoid the temptation of fast food. Before you head out, put a small soft-sided cooler or insulated lunch bag in your vehicle. Make sure it has water and some of your favorite snacks in it, such as fresh fruit (apple, banana, grapes), single-serve snacks (trail mix, hummus & pretzels), protein bars, rice cakes, and oatmeal bites.

4. Bringing a Dish? Choose Wisely

Forego making your family’s famous mac and cheese or scalloped potatoes. Instead, bring a healthy option so you’ll have at least one nutritious choice at the buffet table. Roasted butternut squash with herbs and a drizzle of honey, veggie/chicken kabobs, or caprese-style skewers arranged to resemble a holiday wreath are a few good examples. Google for options if you’re out of ideas.

5. Cut Yourself Some Slack

The holidays are about coming together with family, friends, and loved ones. While this is typically done over meals, it’s important to remember the reason for the season: love, communion, and togetherness. Focus on that more than the food. You shouldn’t deprive yourself of the foods you enjoy, either. Eat some of your favorite foods – and leave the rest.

 For personalized assistance with conquering your own dietary demons – at any time of year – contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786. She can help you come up with a plan that will work for your specific needs. Happy holidays!

Is the Mediterranean Diet Worth the Hype?

What meal epitomizes the Mediterranean diet? How about this: grilled fish, salad, whole grain bread – even a glass of red wine. Many health practitioners tout a Mediterranean diet as one of the best things you can do for your heart health. But is it really all it’s cracked up to be?

What Is the Mediterranean Diet?

So named after the food preferences of those living in the countries around the Mediterranean Sea, including Greece, Italy, and Spain, the Mediterranean diet has become synonymous with good health and longevity.

There is much to recommend it: the focus of the Mediterranean diet is on high-quality whole foods, mostly plant-based, with a moderate consumption of dairy and lean meats – plus healthy fats from fish, nuts, and olive oil. Fruits and vegetables are front and center, with a good balance of whole grains and lean protein.

Why It’s Good for You

For starters, the Mediterranean diet is more of an eating style than a diet. It’s also not built around meat, which is not to say you can’t eat meat. It’s just eaten much less often than the traditional American meal. Plant foods, rather, are the centerpiece. Unsaturated fats – from nuts, olive oil, beans, seeds, and seafood – are the real star. This is where the heart-healthy aspects of the Mediterranean diet come into focus. Consuming unsaturated fats instead of trans fats (e.g., fried foods, baked pastries) and saturated fats (e.g., butter, cream, hard cheeses, red meat, cream) seems to actively lower cholesterol levels, especially the “bad” LDL variety.

What to Try

Interested in easing into the Mediterranean diet? Start by focusing on fresh and flavorful ingredients – including fruits and vegetables at every meal. A simple accompaniment of tomatoes, cucumbers, and bell peppers, chopped up and mixed with your favorite herbs or spices, or a light dressing of olive oil and lemon juice is a great place to start. Use your favorite veggies to make it especially delightful.

Whole grains are another important choice. Try using barley, farro, or bulgar (the essence of tabbouleh) instead of, say, white rice or pasta. And switch up your seafood choices, such as opting for water-packed tuna, salmon, trout, and herring. Be sure to bake or roast your fish rather than fry it.

And don’t forget to embrace the cultural aspects of the Mediterranean diet: enjoy your meals purposefully and slowly. Ideally, in good company, minus cellphones, with the aim of savoring each delicious morsel.

Would you like help developing a customized diet that will include elements of the Mediterranean diet? So that what you’re eating at each meal is something you love? Contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786 to find out just how delicious being nutritious can be.

Your Gut Microbiome & Your Diet

The human digestive tract contains trillions of microorganisms, which are collectively referred to as your gut microbiome. This includes many different types of bacteria that benefit you in numerous ways. They aid digestion, help regulate hormones and mood, and are believed to boost your heart, brain, and immune system health. These are the healthy bacteria your body has come to rely on to function properly.

But there are also bacteria in your gut that can make you sick. When these bad bacteria are allowed to flourish, it can lead to a host of problems, chief among them digestive issues, such as irritable bowel syndrome, food intolerances, constipation, diarrhea, acid reflux, and bloating. Unhealthy bacteria may also play a role in obesity and autoimmune conditions like thyroid issues, rheumatoid arthritis, lupus, MS, and type 1 diabetes.

While researchers continue to discover more about various strains of bacteria found in the gut, one thing’s a must: maintaining a healthy balance between helpful and hurtful bacteria – so the good guys keep the bad guys in check. One of the easiest ways to do this is through what you eat.

Foods to Restore Your Gut Health

A well-balanced and diverse diet that is rich in fiber can help you build and empower the army of good bacteria in your gut. Foods you’ll want to regularly include in your diet include:

·       Fiber-rich foods: fruits, vegetables, beans, oats, whole grains, brown rice

·       Prebiotics: bananas, asparagus, apples, flaxseed, garlic, seaweed

·       Probiotics: yogurt, sauerkraut, sourdough, pickled vegetables, kombucha, some cheeses

·       Polyphenol-rich foods: green tea, olive oil, dark chocolate, berries, grapes, red wine

 In addition, lean protein like eggs, chicken, turkey, fish, and tofu are easily digestible and shouldn’t irritate or inflame your gut.

 Foods That Decrease Gut Health

No surprises here: all the usual suspects contribute to an imbalance of your gut microbiome, where bad bacteria can quickly overwhelm the good bacteria. Foods to avoid include those high in sugar or saturated fats, highly processed foods, artificial sweeteners, red meat, and alcohol.

 Remember: one of the easiest ways to influence the balance of gut bacteria is through your diet. Choose wisely and your body will reap the rewards. Other lifestyle factors can help, too, such as getting good quality sleep and regular exercise.

 Get the help you need to make sure you’re eating as well as you can. Contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786. She can help devise an eating plan to build and balance your gut microbiome so you can be as healthy as possible.

Healthy Snacks

Snacking has gotten a bad rap. Once viewed as impulse eating of the worst order (an excuse to indulge in full-fat or empty-calorie treats) – it’s time to reclaim the word and the habit. 

Dietitians everywhere will tell you that eating small amounts between meals can be delicious and nutritious, and help you stick to your meal plan of choice. Snacking can prevent you from overeating at your next meal, provide an immediate energy boost if you’re in a slump, and help stabilize blood sugar levels, among other benefits.

You’re likely snacking on a daily basis already, so you may just need some help determining the best snack choices, times, and amounts based on your health and fitness goals. For that, you’ll need to see a dietitian. When you do, you’ll actually want to build snacking into your eating plan – yes, that means planning to snack! – especially for those times of the day when it will do you the most good.

What Makes a Snack Healthy?  

In general, you’ll want to aim for snacks that are in the 100-200 calorie range and contain a helpful combination of protein, fiber, and healthy fats. Fresh fruits and vegetables are always good choices, but so are whole-grain foods, nuts and seeds, and low-fat dairy.

When developing your meal plan, include snack options that address the types of cravings you tend to get, such as for foods that are crunchy, creamy, sweet, savory, and salty.

Below are examples of what may be considered a healthy snack for most people. These are listed in no particular order, and many are available at your local Publix or other supermarket or can be easily put together at home.

Ready to Eat:

·       Alyssa’s healthy bites (usually found in the bakery area)

·       Pistachios

·       Popcorn

·       Dry-roasted edamame/chickpea snack packs

·       Mini rice cakes

·       Protein bars

·       Trail mix

·       Handful of cereal (choose low-sugar, high-fiber, and high-protein options)

·       Energy balls

·       Frozen yogurt bars/pops (e.g., Yasso)

Some Assembly Required: 

·       Apple slices & peanut butter

·       Hard boiled eggs

·       Greek yogurt with fresh fruit

·       Veggies & hummus

·       Avocado & crackers

·       Grapes & cheese

·       Tuna on celery/avocado/crackers

·       Turkey-veggie rollups

·       Egg salad on a slice of bread

·       Banana-peanut butter rollup

·       Caprese bites / sticks

·       Watermelon, feta & mint salad

·       Sous vide egg bites with veggies

Would you like customized guidance to find the types of satisfying and healthy snacks that will keep you fueled and on track with your healthy eating goals? Call registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786 today to schedule your consult and get snack tips you can use every day.

Diet Myth-Busting

There are an unbelievable variety of diets you might try – and you wouldn’t be alone in doing so. The average American tries a new diet once or twice a year over the course of a lifetime. But, what’s truly remarkable, is that nearly all of these efforts fail.

So, whether you’re considering keto, raw foods, intermittent fasting, Whole30, WW (fka Weight Watchers), cabbage soup, clean eating, Mediterranean, paleo, macrobiotic, Atkins, 80/20, or the Zone, it’s important to remember that any type of weight-loss meal planning needs to have sticking power. Some of these diets have merits. Others can lead to nutritional deficiencies and may even harm your health. Most are hard to maintain.

Ideally, you’d want to work with a nutritional expert, such as a dietitian, to create a customized meal plan you can live with in the long run. In the meantime, here are some facts to counter some of the most popular diet myths today – and what you might consider instead.

MYTH #1: All carbs are bad.

Not true. Your body needs carbohydrates to work the way it should – it’s your main source of fuel. That said, some carbs are better for you than others. Also, consuming carbs in moderation appears to be far healthier than low-carb dieting.

MYTH #2: Skipping meals makes up for overindulging.

It may seem like a quick fix, all right. But regularly skipping meals can cause bodily systems and blood sugar levels to seesaw – and can be counterproductive to long-term weight management. Your resting metabolism will slow, causing you to burn fewer calories and actually gain weight once you resume regular eating.

MYTH #3: Juice cleanses flush toxins from the body.

Drinking your meals – even if it’s fruit or vegetable juice – makes it easy to consume way more calories than you could’ve eaten. You’ll also miss out on necessary nutrients, as well as the fiber found in whole fruits and veggies (without which you’ll be left feeling hungry). Finally, there is no reliable evidence that juice cleanses provide any detox benefits at all.

MYTH #4: Calorie counting is key.

No again. Paying attention to calorie counts is important – but not all calories are created equal. So, as you’re counting calories, make sure you’re choosing foods that provide proper nutrition and leave you feeling full and satisfied. Otherwise, you’ll be more likely to overeat and gain weight in the long term.

Myth #5: I just need to find the perfect diet.

There’s no such thing. The best way to eat will be different for every person. Your body responds to food in a way that’s unique to you, based on things like genetics, metabolism, and more – even the balance of bacteria in your gut.

Forget fad diets! Get customized meal planning that will work for you by calling registered dietitian Jamie Schlifstein at (561) 558-7786. She sees clients at her office in Boca Raton, Florida.

How a Dietitian Can Help with Prediabetes or Diabetes

If you’ve been diagnosed with prediabetes or diabetes, consider it a wake-up call. Without changing what and how you eat, serious health complications may occur.

Your doctor may have mentioned diet, exercise, and the use of insulin or medication to help you keep your condition under control. And, if you’ve been diagnosed with prediabetes, you’re in luck. You may be on the path toward diabetes right now – but there’s still time for you to reverse course. However, it will likely require lifestyle changes. Two of the best things you can do for yourself in these situations is to eat healthy and to move your body!

A dietitian is a food and nutrition expert who can create a plan to make it easy for you to eat healthy – especially if you have a chronic disease like diabetes. By consulting a dietitian, you’ll get a customized meal plan, based on your age, weight, activity level, overall health, appetite, and personal preferences. Your dietitian can also provide the information, motivation, and support you’ll need to make the right food choices going forward.

A Note About Counting Carbs

You’re probably already used to consuming more than 250 grams of carbs a day. To better manage your blood sugar levels, you’ll need to cut this in half, at least (the exact amount will vary from person to person). So, you’ll want to make the carbs you eat count by choosing healthy and tasty options. A dietitian can design a meal plan for you that includes foods you enjoy at times and in portions that are satisfying to you – because coming up with a diet you can live with in the long term is about more than just counting carbs.

5 Healthy Eating Tips if You Have Diabetes / Prediabetes

Here are just a few suggested dietary changes for the newly diagnosed:

1.       Avoid Sugary Drinks

This can be difficult – and not just because these drinks are yummy. Excess sugar is often hidden in unlikely places, including protein shakes, milk products, flavored coffees, and alcohol. Avoid these if you can, make a healthy swap when possible, or limit them if you must.

2. Choose Whole Grain Options

Whole-grain bread, rice, or pasta has much more fiber than processed (white) options. This means it’ll travel through your digestive tract more slowly, and any resulting blood sugar rise should be gradual: less of a spike and more like a low hill.

3. Healthy Fats are Great, in Moderation

These include nuts, avocado, oily fish (herring, salmon), olive oil, chia seeds, and flaxseed.

4. Lean Meats are OK

Your protein choices should include healthy portions of lean meat, such as trimmed, boneless, and skinless chicken or turkey. Shellfish and fish (cod, trout, tuna, lox) are also good protein choices.

5. Find Alternatives to Fried Foods

French fries, chicken nuggets, fish and chips, and other popular fried foods are high in saturated and trans fats – and, thus, are not recommended for anyone with high blood sugar. Baking or roasting is a great alternative to frying. You could use whole grain breadcrumbs, nuts, and your favorite seasonings for chicken tenders or fish, then bake instead of fry. Eat with a dip made of nonsweetened yogurt or other low-carb dressing.

If you have diabetes or prediabetes, you don’t have to go it alone. Consult with registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786. She has a ton of tips and recommendations that can help you enjoy your life, even as you manage a chronic disease like diabetes. You’ll be surprised what a difference having someone on your side can make.

What to Eat and Drink this Flu Season

It’s not too late to protect yourself against the terrible threesome currently making the rounds. We’re talking about COVID, RSV, and the flu. By now, we’re used to seeing these respiratory infections work their way through our communities. But, this winter, it’s particularly bad. That’s because infection rates are surging for all three – at the same time. Coupled with cold temperatures, more time spent indoors with others, and reduced mask-wearing, it’s a recipe for disaster.

Tips to Boost Your Immune System

Every year, some people seem to catch every cold there is, while others appear immune – even after being in contact with someone who is sick. Lots of variables contribute toward whether a particular exposure will result in infection and symptoms. Viral load and your overall health are key. But so, too, is good nutrition. The following tips may be the added protection you need to escape this season’s nastiest infections.

Probiotics:  In addition to helping balance your gut health and relieving common digestive issues like diarrhea, probiotics also influence your body’s immune system. That’s because the good bacteria in probiotics release protective secretions that “turn on” the immune system, which can help prevent viruses from taking hold in your body. Examples: fermented foods, such as yogurt, sauerkraut, and kimchi.

Anti-Inflammatory Foods:  Inflammation occurs in the body for a variety of reasons, including illness, injury, and exposure to toxins. Excess or long-term inflammation in the body increases your risk of developing serious health conditions, such as diabetes, heart disease, and even cancer. Consuming foods with anti-inflammatory properties can help relieve inflammation and pain, strengthen your immune system, as well as reduce the risk of obesity and other chronic health problems. Examples: berries, oranges, apples, tomatoes, green leafy vegetables, broccoli, avocado, green tea, olive oil, mushrooms, and onions.

Omega-3 Fatty Acids:  Well-known to help cellular function throughout your body (plus reduce inflammation), omega-3 fatty acids are an essential nutrient. This means your body doesn’t create it on its own – you must get it from what you consume. Examples: salmon, tuna, walnuts, edamame, and flaxseed.

Hydrate, Hydrate, Hydrate:  Making sure you’re adequately hydrated can help flush toxins from your body. Remember: if you wait until you’re thirsty to drink, you’re probably already dehydrated.

Good Quality Sleep:  One of the best ways to improve your health, mood, and so much more is to make sure you’re getting at least 7 hours of good, quality sleep every night. When you’re well-rested and eating right, you’re better equipped to fight off potential viral infections or experience only very mild symptoms

Get more helpful tips, a nutritional assessment and customized eating plan based on your unique needs and goals by calling registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786.

Holiday Eating Tips You Can Use Year-Round

If you make it through the temptations of the holidays still feeling relatively healthy, consider yourself a winner! Just imagine: You could be enjoying the foods you love and leaving the table feeling energetic and content, instead of feeling bloated and uncomfortable. Here are some healthy eating tips that can help get you there.

Enjoy Yourself – Mindfully

Food can be incredibly pleasurable, so enjoy it! Food shaming helps no one. Also, no food is inherently bad; it’s all a balancing act. Know what your body needs, and what it doesn’t; this will be different for everyone, based on your age, gender, and overall health. Don’t worry about being perfect. But do be mindful about what you’re eating. Making conscious choices and being selective about what you’re putting in your mouth allows you to optimize your body’s performance, so you end up feeling your very best. Because you’re worth it.

Set Your Hunger on Cruise Control

Rather than delivering fuel to your body constantly or hardly ever – aim for regularity when it comes to how often you eat and how much. Hunger can enhance a good meal (it can even make so-so meals surprisingly good), but you don’t want to be so hungry you inhale your food. The key is not to skip meals. Build in snack times between meals, so you only ever go 3-4 hours without eating. If a holiday meal is scheduled for a time later than you usually eat, have a snack at your usual time, and plan to eat a little less during the dinner. Regular mealtimes, including built-in snack periods, can really help prevent overeating.

Snack Times!

Expect to snack – every day. This may take a little planning. You’ll want to stock up on healthy, easy snacks, preferably containing the magic combo of protein, fiber, and carbs. Consumed together, these components can give your snack (or meal) sticking power, sustaining you for a long while, and help protect against post-meal blood sugar spikes.

Don’t Eat Your Feelings

Emotional triggers abound, and the holidays are full of them. Whether it's your in-laws, the stress of preparing the perfect meal, or feeling sad or lonely (the holidays aren't all goodness and light), prepare now by having a coping strategy at the ready that isn’t food. Try journaling, a nap, bath, massage, or a stroll outside. Even 10 minutes engaging in an activity you enjoy can be enough to reset your attitude – and help you resist using food as an emotional comfort.

Sneaky Substitutes

While you're out and about this holiday season, try mixing up your healthy and not-so choices. At a party, you could start with a cocktail then switch to sipping on a fizzy club soda and lime. Use a small plate, if possible, and fill most of it with veggies, fruits, then protein – go for the carbs last. Choosing the healthy option can be relative: pumpkin pie, for example, has far less sugar than cherry or pecan pie.

Move After Eating

Take a walk with your loved ones after a meal. This applies to the holidays or anytime, really. Not only does this aid digestion, but it also offsets rising blood sugar levels after eating. A brief post-meal walk is a wonderful opportunity to be healthy and continue to connect with friends and family.

You Got This!

Would you like to enjoy your meals this holiday season – and beyond – while staying healthy? Registered dietitian Jamie Schlifstein in Boca Raton, Florida, can help. Call (561) 558-7786 for your own personalized healthy eating plan.  

Stop Bloating in Its Tracks

Is your belly swollen? Are your clothes tighter than usual -- or perhaps your pants won't zip up all the way? Feeling a bit gassy and uncomfortable? Chances are you're bloated (but you knew that). Here’s how it happens and, better yet, how you can prevent it.

Why You Get Bloated

Bloating occurs when there is too much air or gas – or both – within your digestive tract.

It can be caused by a number of things, including the foods you're eating, whether you're lactose intolerant or have other food sensitivities, or from swallowing air while smoking, eating, drinking through a straw, or chewing gum. Bloating is common just before and during menstrual periods, as well as in people suffering from Crohn's disease, acid reflux, pelvic inflammatory disease, and other medical conditions.

Keeping a symptom diary can help you identify what triggers your bloating. Then, where possible, you can avoid those triggers. You can also offset the tendency to bloat by taking the following proactive steps.

How to Reduce Bloating, Naturally

These things can help reduce bloating:

Increase the amount of fiber in your diet. You should get ample amounts of soluble and insoluble fiber every day – but focus on upping the insoluble fiber because it helps clear out your GI tract.

Eat small portions, slowly. Eating too quickly or too much can contribute to bloating. It’s much better to eat smaller portions throughout the day, rather than one big meal.

Stay hydrated. Make sure you’re getting enough water throughout the day. Don’t drink while you’re chewing (which increases air consumption).

Relax. Stress and anxiety are associated with increased bloating.

Exercise regularly. Aim for 30 minutes each day. A brief stroll after eating can help alleviate bloating as well as help you avoid big blood sugar spikes after meals.

Probiotics may help. It can sometimes be difficult to tell if the probiotic you’ve selected is working for you. So, pick one type, perhaps with input from your dietitian, and use it for at least a month before determining whether it's helpful for you or not. Natural probiotics include yogurt, sauerkraut, kimchi, and tempeh.

Try herbal teas. Examples include peppermint, chamomile, ginger, and turmeric tea. These may aid digestion and help you process the gas in your gut.

Why Fiber Is Your New Best Friend (Part 2): Resistant Starch

In the last post, we discussed how increasing the amount of fiber in your diet can help lower cholesterol levels, reduce your risk of diabetes, and provide you with a surprisingly effective weight-loss assist. Fiber, those undigestible carbs in what you eat, are beneficial for just about everyone.

In addition, some fiber contains what is called resistant starch. These foods pass through the small intestine undigested – just like regular fiber – but then begin to break down and ferment in the large intestine, creating a prebiotic effect in the body. This means the good bacteria in your gut are fueled by the fermented starch.

In addition to helping to balance your gut microbiome, resistant starch is associated with improving your ability to:

·       Absorb minerals, such as calcium and magnesium

·       Regulate blood sugar levels

·       Feel full for longer periods of time after eating

 So, what foods contain the most resistant starch? Some of the most popular whole foods that are naturally high in resistant starch include rice, potatoes, oats, beans, and green plantains.

This Type of Fiber is Best When Chill

Often, foods naturally high in resistant starch become less so with cooking. However, it is possible to increase resistant starch levels with the simple addition of time.

 For example, cooked oatmeal, rice, or potatoes that have cooled contain more resistant starch than if consumed immediately after cooking. This is yet another reason to enjoy those overnight oats! Cooking a batch of rice for the week serves double duty: it involves less cooking time over the course of a week, plus a bigger health benefit (in the form of more resistant starch) when it's been allowed to cool over time. Sushi contains more resistant starch than hot rice. And uncooked potato starch – available in powder form, similar to flour – may be added to smoothies or yogurt for an added prebiotic boost to your day.  

 Would you like to know more about how to easily incorporate resistant starch and other forms of fiber into your diet? Contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, by calling (561) 558-7786 for more helpful information.

Probiotics: What You Need to Know

There are an enormous quantity of bacteria living on and in us. In fact, bacterial cells vastly outnumber bodily cells – and yet these bacteria are critical to our day-to-day functioning.

 Bacteria, especially the good bacteria that live within the digestive system, play an important role in regulating health, mood, and behavior. When your gut microbiome is out of balance, it can result in all types of problems, including difficulty regulating blood sugar levels, absorbing needed nutrients, and signaling when you're full.

There are numerous reasons the balance of good vs. bad bacteria in your gut may become unbalanced. This includes mostly inevitable challenges, such as aging, antibiotics use, toxin exposure, and more. 

The easiest way to keep your gut bacterial levels in balance are with lifestyle changes. There are two main ways to do this:

·       Consuming foods that fuel our existing gut bacteria (prebiotics)

·       Consuming foods that add living microbes to our existing gut bacteria (probiotics)

In our last post, we discussed how resistant starches act as a prebiotic to fuel good bacteria in the gut. Now, we'll discuss adding probiotics to our system.

Probiotics can easily be consumed as supplements or foods. Yogurt is probably the most common probiotic foot. Other common probiotic foods include:

·       Buttermilk

·       Cottage cheese

·       Kefir

·       Kimchi

·       Kombucha

·       Miso

·       Pickles

·       Sauerkraut

·       Sourdough bread

·       Tempeh

However, not all foods marketed as probiotics are created equal. Choosing the right probiotics for you will depend on the quality of the probiotic, as well as your overall health and any immediate symptoms or concerns you may have.

The good news is you don’t have to go it alone or simply rely on trial and error. A registered dietitian, like Jamie Schlifstein in Boca Raton, Florida, can expertly guide you toward the type of probiotic most beneficial for you. Call Jamie today to find out more: (561) 558-7786.

Fiber: Why You're Probably Not Getting Enough

Are you paying attention to how much fiber you're consuming? 

It's important because fiber – the indigestible carbs in the foods we eat – is important not just for digestive health but your overall health as well.

Fiber can: 

·       Lower cholesterol levels

·       Aid weight loss (by slowing digestion to help you feel full for longer, thereby reducing your appetite)

·       Reduce the risk of diabetes (by regulating blood sugar levels & insulin production in the body)

·       Encourage healthy gut bacteria

·       Promote regular bowel movements (by bulking up and softening stool to keep things moving and reduce the time waste remains in the intestines)

·       Help you live longer

Perhaps you've heard the myths? That fiber causes diarrhea or constipation? That a bowl of cereal in the morning fulfills your daily quota? Or that all fiber is the same? Not true.

Here are the facts.

Fiber is naturally found in most plant foods. Fiber may also be consumed as a supplement (gummies, powder) or may be added to processed foods, such as snack bars. However, when consumed in whole foods like fruits or vegetables, for example, you also get antioxidants and nutrients your body needs.

Ideally, most adults should be consuming 25 grams of fiber a day (for women), and 38 grams/day (for men). Sadly, most of us don’t even get half that amount.

To increase your fiber intake, try consuming:

·       5 servings of fruit/vegetables a day

·       Whole grains (instead of refined or processed)

·       Beans – at least once a week

·       Nuts, popcorn, or oatmeal bites when reaching for a snack

Eating the right amount of fiber is believed to help guard against diabetes, heart disease, and even cancer. Numerous studies have shown that an increase in fiber consumption is associated with lower levels of these all-too-common diseases.

Also worth mentioning is a little something called resistant starch. Considered a type of dietary fiber, these carbs can have enormous health benefits. We'll cover this topic in the next blog post, so stay tuned!

Could you use some guidance on how best to fit more fiber in your diet? Registered dietitian Jamie Schlifstein in Boca Raton, Florida, can help! Call (561) 558-7786 to get started.

Fruits & Veggies: You Ask, I Answer!

So many of us want to do better when it comes to eating fruits and vegetables. Below are some common questions and answers that may help you work more of these delicious, nutritious foods into every meal.

Q: Should I be concerned about the sugar that's in fruit?

A: With all the possible things to worry about in the world today, there is no need to worry about the sugar contained in whole fruit. This is true for three main reasons: (1) the amount of sugar is minimal, especially compared to processed sweets; (2) fruit contains vitamins, minerals, and fiber that are good for you; and (3) it's difficult to overdo it on fruit. The same is not true of fruit juice, however – which is why you want to keep an eye on the amount of fruit juice you drink. Choosing fresh whole fruit is not only tasty but can help fill you up.

Q: Is fresh better than frozen when it comes to fruits & vegetables?

A: You may be surprised to hear the nutritional content of frozen produce is similar to that of fresh. So, feel free to stock up on frozen fruits and veggies if it means you'll be more likely to incorporate it into your daily meals. When buying frozen or canned fruits or vegetables, avoid those with added sugar or fat.

Q: How can I add more fruit/veg into my diet?

A: Your options are endless: Toss in berries, banana, peaches, and other favorite fruits into your morning cereal, oatmeal, or yogurt. Add your favorite fruits or raw vegetables into a salad. Experiment with pasta made out of butternut squash, zucchini, or sweet potato – or rice made out of cauliflower and broccoli (in the frozen foods grocery aisle). Use whatever cooked or leftover veggies you have on hand in scrambled eggs, spaghetti sauce, or soup. Roll fresh veggies and avocado into spring roll wrappers, along with your protein of choice. Snack on raw carrots, celery, and more with hummus or peanut butter. Your imagination is the limit!

Protein Shakes Pack a High-Calorie Punch

 Everyone sings the praises of protein – and it's no wonder. Protein is an important component of a healthy diet and should be a part of every meal you eat. Protein helps build and repair tissue throughout the body and can help with muscle recovery.

Protein shakes and smoothies, then, seem to offer an easy way to get your nutrition on the go, lose weight, and recharge your body before or after a workout. It doesn't hurt that these drinks are usually tasty, quick, and packed with nutrients your body needs.

But protein shakes often fall short of their promise.

The biggest drawback is how high-calorie they tend to be. To improve taste – and sales – these shakes are often packed with hidden indulgences that quickly add up and push you over your calorie intake goals. This is especially true when you purchase prepared, ready-to-drink shakes. As a liquid, shakes and smoothies are also digested quickly, so is less likely to keep you satisfied for very long.

To lower the calorie count in your next protein shake, try this:

·       Make it at home, where you can control the ingredients

·       Use water instead of dairy for the liquid base

·       Use 1/2 scoop of protein powder (instead of a full scoop)

·       If using fruit, use less – say, half a banana or just a handful of strawberries

·       Use PB2 (a low-calorie, low-fat powdered peanut butter alternative) instead of nut butters

You have numerous choices when it comes to protein shakes and smoothies. Your best bet is to whip one up at home, using a protein powder that doesn't include a long list of ingredients – and, importantly, lists a type of protein as its first ingredient. And avoid those with artificial sweeteners.

Would you like more dietary tips like these? Contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, by calling (561) 558-7786.

Meal Size Matters

If you take one dietary tip with you into the holidays and beyond, let it be about portion control.

Ensuring you're eating an appropriate amount at each meal is not a punishment and it's not a diet. In fact, portion control can be absolutely rewarding. For example, eating appropriately sized portions of food can: 

·       Provide variety

·       Satisfy your tastebuds

·       Eliminate hunger pangs between meals

·       Give you more energy

·       Fuel your body in a balanced way

And if you slim down in the process, well, that's just the cherry on top, isn't it?

So, What Is the Right Portion Size?

Most of us have been conditioned to overeat. Healthy eating begins with learning what an appropriate meal portion size is.

The latest recommendation from the USDA involves making half the food you're consuming at any one meal fruits and vegetables. After that, it's grains, protein, and dairy, in descending amounts. But how do you know how much is too much, and how much is just right? Here are some tips:

·       Grains. The amount of rice, oatmeal, pasta, etc. you could fit into a cupped hand equals one serving of grains for women. Two cupped handfuls is a man’s serving size.  

·       Protein. For women, one serving of protein should roughly be the size of your palm. For men, one serving will be two palm-sized portions. This is your meat, fish, poultry, and beans.

·       High-Fat Foods. These foods provide essential fatty acids that your body doesn't make itself. However, just a thumb-sized portion is about right (two for men). High-fat foods include butter, cream, oil, nuts. 

Wouldn't you like to feel more energized by food than dragged down by it? Portion control is key to helping your body more efficiently use the food you eat.

 Registered dietitian Jamie Schlifstein in Boca Raton, Florida, offers her clients the educational tools and guidance needed to navigate all the ins and outs of healthy eating – including how to best incorporate proper portion control into your life. Call (561) 558-7786 to schedule a consultation.

How Not to Hate Yourself the Day After Thanksgiving

It's that time of year again. And whether you're getting ready to host or attend a gathering big or small, it's possible to enjoy yourself without going overboard. A few smart choices can mean entering December and the upcoming holiday season still being able to fit into your clothes and looking and feeling good. 

A few things to remember for the first big eating event of the holiday season:

Portion control is key. The enemy here isn't the pumpkin or pecan pie; it’s perfectly OK to have dessert. It's not the wine or champagne, either. What you want to avoid at any time, especially during the holidays, is the tendency to overdo it and overeat or overdrink past the point of enjoyment.

Focus on what you love. An easy trick to making it through Thanksgiving still feeling good is to get a lay of the land, food-wise, and identify those indulgences you love versus the more obligatory foods on the table. By choosing just your favorites, you get enjoy the best of the holiday food, without consuming extra calories you don’t really enjoy anyway.

Substitute where possible. If you're preparing food, substitute healthy choices where possible. Fat-free or low-fat yogurt is often a good substitute for sour cream. Applesauce can replace oil in some baked recipes, and there are many substitutes for heavy cream.

Allow the splurge – for a single day. When faced with a table full of delectable treats in an environment full of friends and family and good cheer, go ahead and enjoy yourself. But try to keep the extravagance to the feast day itself – don’t let it go for days on end. If you're hosting, make sure your guests all take plates to go. And if you're a guest, enjoy yourself but leave the food there.

Thanksgiving is a great time to reconnect with loved ones over food and drink. Just make sure you're doing it in a way that keeps you happy and healthy in the long term.

Discover how the guidance of a registered dietitian like Jamie Schlifstein can help you keep living your best life. Call (561) 558-7786 to schedule your initial consult with Jamie at her office in West Palm Beach or Boca Raton, Florida.