NSMC Nutrition Counseling December 2019 Pregnancy Nutrition Counseling
Tips to a Healthy Holiday Season In this newsletter, NSMC nutrition experts share their tips for a healthy holiday season.
When Hosting Send your guests home with extras. Create a sparkling water bar as a lowcalorie alternative to an alcohol bar Start with sparking water as a base Add a splash of 100 percent fruit juice, a squeeze of fresh lemon, orange, grapefruit or pomegranate, or 1 teaspoon of vanilla, coconut or peppermint extract Top with raspberries, blueberries, orange, mint or cilantro
NSMC's registered dietitians assist pregnant patients with creating a nutrition plan that promotes appropriate weight gain, addresses heightened nutrient needs and controls blood sugar and blood pressure levels. Our services include management of possible nutrition-related health complications of pregnancy, targeting specific nutritional needs increased during pregnancy and lactation and more. Learn more.
As a Guest Avoid going to parties hungry. Make sure you eat balanced meals with whole grains, lean protein and fruits and/or vegetables to optimize satiety. Bring a dish that you can eat at an event: a vegetable-based salad, whole grain side dish or shrimp cocktail.
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 >
Additional Tips When Cooking... Avoid "grazing" while preparing foods. The calories in "BLTs" (bites, licks and tastes) can add up. Take advantage of healthy recipes available on Cooking Light or Eating Well websites. When Eating... Scan the entire table of food first. Choose a few special dishes to try and enjoy, which will allow you to leave the table feeling satisfied. Downsize portions by using smaller plates and serving utensils. Pour drinks in tall, narrow glasses. Sugar free mints or gum can freshen up your palate and may help curb additional "grazing". Always eat your protein first, followed by fruits and vegetables and starches last. To maintain good overall health... Schedule time to exercise. You still get the benefits of exercise if you break your workouts into a few short fitness sessions. Bring sneakers or walking shoes wherever you go. Walk further distances in parking lots and try to take the stairs over the elevator/escalator. Make sure you take time for yourself. Self-care doesn't have to be expensive - adequate sleep and balanced meals give you the energy to enjoy all that holidays bring.
Massage Therapy Give the gift of relaxation this holiday season by purchasing a one-hour or half-hour massage session for a loved one. We offer therapeutic, deep tissue, prenatal and Swedish massage services. Benefits of massage therapy include deep relaxation, greater vitality and increased flexibility and range of motion. Massage therapy appointments are available on Wednesdays, Thursdays and Saturdays at NSMC Outpatient Services in Danvers. Sign up and learn more >
Eggplant Dip 4 Tbsp extra-virgin olive oil 2 lbs globe eggplants, peeled and cut into 1 inch pieces (about 2 medium eggplants) 4 medium garlic cloves, crushed 3 Tbsp fresh lemon juice (from 1 lemon) 2 tsp honey or agave nectar 1 tsp sea salt (optional) 3/4 tsp smoked paprika 1/2 tsp ground cumin 1/2 tsp black pepper 1/4 c. chopped fresh flat-leaf parsley 1. Heat oil in a medium saucepan over medium-low heat. Stir together eggplants, garlic, lemon juice, honey, salt, paprika, cumin and pepper in the saucepan. 2. Cover and cook, stirring occasionally, until the eggplant becomes very tender (about 25 minutes). 3. Remove from heat. Cover and let stand 10 minutes. 4. Uncover and mash any large pieces of eggplant with a potato masher or using the back of a spoon. Transfer to a medium bowl and top with parsley. 5. Serve with raw vegetables, whole grain pita bread or whole grain crackers. Yield: 8 servings Per 1/3 cup: 104 calories; 6 g fat; 1 g protein; 3 g fiber; 5 g of sugar, 9 g carbohydrate, 244 mg sodium Recipe was adapted from Cooking Light
Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling
Connect with us