Keeping Your Nutrition on Track

From the Show: HER
Summary: Did you resolve to get your nutrition on track in the new year? Make lasting changes with these tips.
Air Date: 3/6/17
Duration: 27:38
Host: Michelle King Robson and Pam Peeke, MD
Guest Bio: Abbie Gellman, MS, RD
Abbie GellmanAbbie Gellman, MS, RD, is a professionally-trained chef and Registered Dietitian. Abbie has over 10 years of hospitality and food and beverage consulting experience and nearly 10 years of nutrition-related experience.

She received a Master of Science degree in Nutrition from Teachers College, Columbia University and completed a dietetic internship at New York – Presbyterian Hospital in NYC. Abbie holds a Bachelor of Science degree from Cornell University's School of Hotel Administration and earned her Culinary Degree from Peter Kump's New York Cooking School (now known as ICE).

In addition to working with a wide variety of food service operators, Abbie also counsels and educates patients and groups in a private practice setting and cooks privately for individual clients.
Keeping Your Nutrition on Track
You resolved to change your dietary habits for the new year. How is that going for you?

Did you get sidetracked? Did you drop the ball? It’s okay. You can get the show on the road now.

You need to be positive. Don’t try to do too much. Don’t expect big results immediately. Start out simply. Try adding one thing, like fruit or veggies at a meal, before you try subtracting things from your diet.

Smoothie Recipe
1 protein component (kefir or yogurt)
Fruit (frozen or fresh)
Vegetables (spinach has very little flavor, cucumber brightens)
Omega-3s (kashi, chia seeds or nuts)

Anti-Juicing Cleanse
If you drink all of your calories in juice form, you miss out on the fiber in your fruits and vegetables. You also miss out on essential fats and protein. You’re starving yourself. 

If you want to cleanse, eat fork-friendly foods that assist your liver. Brussels sprouts, cauliflower and broccoli are good for detoxification.

You should also cut out allergens and inflammatory foods. Cut out wheat, meat, sweets and dairy for a few days. Focus on foods that offer fewer carbohydrates and starches. You need more vitamins and minerals to boost your liver.

Consider wild fish and farm-raised eggs for your protein. Vegetarians can try hemp protein. Be sure you give your body plenty of protein.

Fats are important during your cleanse. Extra virgin olive oil, avocado oil and walnut oil are tasty and great for you. Walnuts have a higher level of omega-3s than other nuts.

Consider quinoa for your grains. Black rice is anti-inflammatory as well.

Use these components for stir fry and smoothies. Your cleanse can last from three to seven days. Add things back into your diet slowly. Try to eat as many fruits and vegetables as you did on the cleanse.

Keep your nutrition on track by making your goals specific and reasonable. Add one goal per week. After you’ve succeeded with that goal, you can add another new goal. There are lots of options to make your changes easier. Think about getting pre-cut fruits or vegetables or trying a meal-preparation subscription.

Listen as chef Abbie Gellman joins Dr. Pamela Peeke to share how to get your nutrition back on track.


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