NSMC Nutrition Counseling September 2020

NSMC Nutrition Counseling August 2020 Health Tip: Energy Boosters

Embrace breakfast "Breakfast" literally means breaking the overnight fast, since you most likely haven't eaten in several hours.While it's not uncommon to wake up and not feel hungry, your body still needs to fuel to start your day.

A healthy, balanced breakfast is the best way to jump start your daily routine.

Protein-based breakfasts provide energy by stabilizing blood sugar and insulin levels while reducing the likelihood of overeating later on in the day.

Your body needs to work harder to metabolize protein than carbohydrates and fats, and burns more calories in the process.

Hunger Hormones There are two main hunger hormones: ghrelin and leptin. Ghrelin stimulates hunger while leptin tells us to stop eating.

According to Today’s Dietitian (July 2015), “People who say they aren't hungry for breakfast often will notice a shift to experiencing morning hunger relatively soon after they adopt a breakfast habit. A rise in morning ghrelin is part of that shift, and eating breakfast helps stabilize hunger for the entire day, Nolan Cohn says. Protein reduces ghrelin levels best, and generally increases leptin activity.”

​Virtual Nutrition Counseling Appointments To protect the health of our patients and staff, we are offering virtual appointments. Please call NSMC Central Scheduling at 978-3544900 to schedule an appointment with us.

Protein-filled breakfast foods Eggs: One whole egg (prepared in any way) has 20 grams high-quality protein.

Additional benefits: Yolks contain antioxidants lutein and zeaxanthin that help prevent eye-related disorders. They also have choline, a nutrient important for brain and liver health.

Greek yogurt: Straining yogurt results in a thicker consistency than traditional yogurt and a higher amount of protein.

Additional benefits: Dairy products increase hormones in the body that contribute to feelings of fullness. Even the full fat yogurt options offer a weight loss benefit along with possibly of reducing the risk of breast cancer.

Opt for brands of yogurt with beneficial probiotics for digestive health.

Oatmeal: One cup prepared as directed has only 6 grams protein but you can increase the protein by adding milk, nuts, nut butter or serving with side of eggs. Chose Old Fashioned Oats when possible and read the labels carefully for “Certified gluten free� brands.

Additional benefits: The fiber in oats (betaglucan) can help lower blood cholesterol levels.

Like dairy products, oatmeal increases hormone levels in the body that create a feeling of fullness. Oats also contain inflammationfighting antioxidants Chia Seeds: A one ounce serving (2 Tbsp) only has 4 grams protein so it’s best combined with a high protein cereal, yogurt or used as ingredient in smoothie Additional benefits: This same serving has 11 grams of fiber, a large percentage of which is water-soluble, meaning it absorbs water and swells in the gastrointestinal tract causing feeling of fullness and promoting regularity.

Nutritional and Wellness Webinars The NSMC Weight Management program offers free weekly seminars on topics relating

to healthy eating. Get information here and learn about the next seminar and register.

You can also watch previous seminars here.

Apple Cinnamon Quinoa Breakfast Bake Yield: 6 servings Ingredients 1 c uncooked quinoa 1 1/2 tsp cinnamon 1/2 tsp nutmeg 1/8 tsp ground cloves 2 apples, peeled, diced 1/4 c raisins 2 eggs 2 c vanilla soy milk 1/4 c maple syrup 1/3 c almonds, chopped 1-2 Tbsp of Greek Yogurt (optional) To prepare: 1. Preheat the oven to 350°F. Lightly grease a 7-by-11-inch or 8-by-8 inch baking dish.

2. In a small bowl, mix the uncooked quinoa with the spices. Pour into baking dish.

3. Sprinkle the apple and raisins on top of the quinoa.

4. In that same small bowl, beat the eggs. Whisk in the soy milk and maple syrup.

5. Pour the egg and milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.

6. Bake for one hour or until the casserole is mostly set with only a small amount of liquid left.

7. Allow to cool, and then cover and refrigerate. In the morning, cut a square, microwave it on a plate, and enjoy alone or top with 1-2 Tbsp Greek yogurt.

Amount per serving: 269 calories; 7g total fat; 44g carbohydrate, 9g protein, 56mgs sodium, Adapted from: Popsugar Fitness

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

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