NSMC Nutrition Counseling March 2020

NSMC Nutrition Counseling March 2020 It's Trivia Time!

Fill in the blank.

​Happy National Nutrition Month!

This year’s theme is “Eat Right, Bite by Bite” and reminds us that healthy eating is manageable and even the smallest diet changes are steps in the right direction.

What do experts say about weight management?

Most experts agree that that it is best to weigh yourself only ____ times per week. a. 3-4 b. 0-1 c. 1- 2 The answer appears at the bottom of the newsletter.

According to MarBeth Sherrin, author ofMy Hungry Head, weight management is a skill to be learned and practiced, not a temporary fix.

We experience weight fluctuations daily so the scale is not always a reliable or a positive measure of our weight management efforts. According to Sherrin, focus more on making lifestyle changes that contributes to weight loss, as opposed to solely focusing on your actual weight.

Do you need to make a healthy shopping list, do more meal preparation or make time in your schedule for exercise? Recording your food intake and exercise through a journal or phone app is one of the most effective ways to evaluate change.

Make SMART Goals

​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 >

Traditional Goal Setting Typically, the January New Year’s resolutions for weight loss and nutritional makeovers are long forgotten by March. This is often due to setting lofty goals that are difficult to achieve and a lack of planning. For example, pledging to “eat healthier” or “lose 10 pounds” is too vague.

SMART Goal Setting Experts recommend using the SMART technique to make goals:

Specific – be clear and specific Measurable – break your goal down into measurable elements

Attainable – your goals should be reasonably accomplished within a certain time frame to keep you motivated and focused

Relevant – your goals should be important to your life

Time-oriented – a deadline encourages accountability A revised goal to eating healthier includes: "I will reduce my portion sizes in half by using a smaller plate at dinner" A revised goal to "losing 10 pounds" includes: "I want to lose 10 pounds in two months to reduce my diabetes risk. I will weigh myself once a week and will re-evaluate once I reach my goal"

Weight Loss Surgery Information Session The NSMC Surgical Weight Management Program offers free information sessions for anyone interested in learning about bariatric surgery options, qualifications for surgery, our prep-operative process and our post-operative follow-up program. Participants are able to meet our surgeons and schedule an initial consultation.

The next seminar is on Monday, March 23, 3 - 4:30 p.m. at NSMC Salem Hospital, in the Davenport 102B conference room.

Sign up and learn more >

Pear and Jicama Salad 1/2 c non-fat plain Greek Yogurt 2 Tbsp lime juice 1 tsp agave nectar 1/4 tsp ground pepper 1 1/2 c diced pears (about 1/2 of a medium pear) 1 1/2 c peeled and julienned jicama 1/2 c seedless red grapes 1/2 c chopped celery 1/3 c chopped walnuts toasted* 1 Tbsp fresh mint 1. Stir together yogurt, lime juice, agave nectar and pepper in small bowl and set aside.

2. Toss together diced pear, jicama, grapes, celery, walnuts and mint. Add dressing and toss with fruit. Serve immediately. *To toast nuts, spread in a shallow baking pan lined with parchment paper. Bake in 350 degree oven for five to ten minutes or until golden. Shake pan once or twice.

Yield: 6 servings Per 3/4 cup serving: Amount per serving: 103 calories; 4.4 g fat; 8 g of sugar, 14.7 g carbohydrate, 16 mg sodium; exchanges: 1 fat, 1 fruit Source: Eating Well

Trivia Answer: C, 1-2

Call for an appointment: 978.573.4444 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling

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