On January 18th, Lynn Lanza, spent 45 minutes on a local radio show discussing a variety of healthcare topics. She joined Barb Regis on the show “Best of Health”, aired on Phoenix Business Radio. Listen to the entire radio segment here.
Registered Dietitian and Certified Diabetes Educator
Over my career as a Registered Dietitian I’ve often had many patients ask me, “Just tell me what you eat?”, but every person’s dietary needs are different, therefore what I eat is likely not appropriate for many of my patients. Also, my food preferences and food cultural norms are also likely different from my patients.
A few things to get out of the way,
- These are only my meals… If i get physically hungry between meals, I have a small snack 🙂
- I don’t have any food allergies, nor does anyone in my family.
- I’m not vegetarian or vegan, not that there’s anything wrong with this eating pattern.
- I enjoy being extremely active! Therefore, like I mentioned before, everyone’s dietary needs are different.
- Despite what most of my patients think, I do not calculate the nutritional info of everything I eat. I eat whole, real foods, mostly fruits and vegetables, eat when I’m physically hungry and stop when I’m physically satisfied.
Breakfast: 2 eggs, a few tbsp cheddar cheese, 1 high fiber flax carrot muffin, 2 orange slices- left over from lunch the day before 🙂
Lunch: Italian Chicken and Vegetable Pasta Salad
(Whole wheat Rigatoni, diced Grape Tomatoes, Bell Pepper, Zucchini, Kalamata Olives, Garlic and Red Onion, 2 tbsp crumbled Feta Cheese, 2 oz diced grilled chicken breast, dried Oregano, Red Wine Vinegar and Olive Oil all over a bed of diced Romaine)
Dinner: Grilled Salmon, Corn on the Cob and a large Green Salad with Avocado.
Breakfast: “PB and J” smoothie with
(frozen Mixed Berries, Natural Peanut Butter, a few tbsp Whey protein powder, 1 tbsp ground Flax, 1 tbsp Chia Seeds, 1 tbsp PB2, unsweetened, ~1 cup unsweetened vanilla almond milk, 2 cups kale
Lunch: Spring mix with leftover Italian chicken and vegetable pasta salad from Lunch Monday and grilled salmon leftover from dinner Monday.
Dinner: Grilled shrimp with brown rice and an Asian slaw with raw cabbage, shredded carrots, , diced snap peas, i few chopped cashews, diced red onion and garlic, and sesame oil/rice vinegar dressing.
Breakfast: Pomegranate seeds with plain greek yogurt, 1 tbsp ground flax, 1 tbsp chia seeds, 1 tbsp granola
Lunch: Homemade version of Zupas California Protein Cobb salad with: 2-3 cups spring mix, cherry tomatoes, 1/4th cup avocado, 2 oz chicken, 1 hard boiled egg, 2 oz goat cheese, 1/4 cup black olives, 1/4th cup edemame
Dinner: grilled chicken breast with 1 ear of corn and garlic roasted green beans.
Breakfast: 1 slice of Dave’s Killer bread split in half. On one half, 1 over easy egg with 1 tbsp pesto; On the other half, 1 tsp strawberry preserves and 1 over easy egg on the side.
Lunch: Mason jar taco salad
(I LOVE Mason jar salads when I know I’m going to have a busy week and don’t have time to worry about food prep) with lettuce, tomato, red onion, bell pepper, ground turkey and mashed pinto beans, a few tbsp cheddar cheese, black olives, corn, salsa, and a ~1 tbsp good quality ranch (my favorite is Lighthouse farms- when you use a higher quality dressing you don’t have to use as much!)
Dinner: 2 slices homemade pizza with garlic roasted green beans (we clearly bought way too many of these, but they are our absolute favorite!)
Breakfast: “Green machine banana, chocolate and peanut butter smoothie”: 2 cups kale, 1 small banana, 2 tsp unsweetened cocoa powder, 2 tbsp natural peanut butter, 1.5 tbsp unflavored whey protein, 1.5 tbsp PB2 peanut butter protein powder, 1 tbsp ground flax, 1 tbsp chia seeds, ~1 cup unsweetened almond milk + ice
Lunch: 2 slices leftover homemade pizza and 2 cups raw carrots, snap peas and tomatoes
Dinner: Yes, dietitians have “sometimes choices” as well. Friday was my Sushi treat!
To plan your next meal with Lynn, call (480)704-3474 to schedule today.
Unfortunately many of the pumpkin spice items out there right now aren’t high in nutritional value, and are usually packed full of sugar, but I’m here to share a delicious, pumpkin-filled, fall breakfast favorite of mine – Pumpkin Waffles!
Nothing says fall like pumpkin, and the great news is that this squash is that is packed full of things like Fiber, Vitamin A, Potassium, and Vitamin C just new name a few. Now why are these things good for us? Well….
- Fiber helps us feel full, lower cholesterol, protect our heart, and helps to reduce risk of cancer
- Vitamin A helps our eye sight, and strengthen our immune system
- Potassium helps our maintain a consistent blood pressure, while also helping our kidney function
- Vitamin C helps our absorption of iron, boost our immune system, and help our heart
This is a great option that even your kiddo will enjoy, and perfect for meal prep breakfast option.
Spice it up with other toppings like fresh berries, or different kinds of spreads like almond butter! Be sure to share them with us on our Facebook and show us how your family eats them!
Grab your own copy of my pumpkin waffles here and transform your breakfast routine!
for more recipes like this, or to set your own personalized nutrition and health goals call paper cranes healthcare today and set up an appointment with lynn!
stay healthy friends!
Brussels Sprouts have a bad rep, but trust me after reading this you’ll want to give them a chance! Besides being one of nature’s best super foods, Brussels Sprouts provide you with:
- 20 essential vitamins and minerals
- Vitamin K
- dietary fiber
That’s all good news, but what does it really mean?
Well it means that a 1/2 cup serving you’ll get about 48mg of Vitamin C, which is a powerful antioxidant that keeps your body’s cells operating at tip top shape. Plus the Vitamin A supports your healthy eyesight, and 247mg of Potassium can help regulate your blood pressure and fluid balance. If that wasn’t enough Brussels Sprouts are rich in Carotenoids , Isothiocyanates, and Inoles.
“What are those?” you might ask…
well they are phytochemicals that may help prevent cancer by promoting the elimination of potential carcinogens from the body and may also reduce your risk of heart attack!
Phew! That’s a lot of benefits packed into this little vegetable! Check out my recipe for cooking Brussels Sprouts for my family!
Feeling inspired? Check out these delicious recipes GUARANTEED to make your mouth water!
Check out more recipes from Delish here
SHARE YOUR RECIPES AND PICTURES WITH US HERE OR ON OUR FACEBOOK!
FOR MORE INFORMATION, OR TO SET YOUR OWN PERSONALIZED HEALTH GOALS GIVE OUR OFFICE A CALL AND MAKE AN APPOINTMENT WITH LYNN TODAY!
STAY HEALTHY FRIENDS!
Nothing says “Fall” like a bowl of warm Butternut Squash soup on a cloudy day, but this fruit is much more than just a soup staple. It is a great accompaniment to any meal – mashed, roasted, stir fried, the possibilities are endless!
Even more good news is that 1 cup of Butternut Squashhas double the vitamin C of a medium tomato, and has about 55 less calories, 10g less carbohydrates, and 4g more fiber per cooked cup than 1 cup of potatoes! Additionally Butternut Squash gives up a whopping 163% of our daily Vitamin A in just 1 cooked cup!
So with all this new found knowledge about the hidden benefits of this delicious Autumn food, what can you do with it? Well check out how I roasted mine!
still craving more butternut squash RECIPES?
Creamy Roasted Butternut Squash Pasta
Butternut Squash and Spinach Lasagna
Butternut Squash Fries
Share your recipes and pictures with us here or on our facebook!
For more information, or to set your own personalized health goals give our office a call and make an appointment with Lynn today!
Stay healthy friends!
“An apple a day keeps the doctor away”, may have more validity than one might think. Research links apple consumption with decreased risk for certain cancers, cardiovascular disease, asthma, and diabetes. Much of this is related to apples’ high concentration of flavonoids and antioxidant activity. Additionally, apples provide a good source of dietary fiber (4.5g in a medium apple or about 15% of daily fiber needs) and Vitamin C (about 11% of total daily recommendation for women).
This month, I delve a little deeper on this “oh-so-good for us” fruit!
What we currently know from research is that apple consumption is associated with a reduced risk for:
- Cancer: Apple consumption has been linked with reduced risk of lung, oral cavity/pharynx, esophagus, colorectal, larynx, breast, and ovarian cancers.
- Cardio Vascular Disease: A study shows that subjects ingesting the highest amounts of flavonoids had a 35% reduction in risk of cardiovascular events.
- Asthma: Apple and Orange consumption is linked to reduced Asthma incidence.
- Diabetes: apple intake showed a reduced risk of Type II Diabetes. It appears that eating the apple peel provides the most benefit due to a phytochemical present in peel, Quercetin
Given their ease of eating apples make the perfect convenient snack for the person on the go, and as Fall begins to greet Arizona apples are in season!
- Toss one in your bag and add to your lunch or to calm that growling stomach before dinner.
- Pair with a few tablespoons of nuts for a perfectly balanced snack that doesn’t require refrigeration or preparation!
Adding apples to your regular snack routine is an easy way to do some GOOD for your body!
Check out the these references for more information from these great sources, or come set your own personalized nutrition goals and with me, lynn lanza, the registered dietitian at the chandler location.
Stay healthy friends, and don’t miss the next September Harvest of the month!
Ever thought to yourself, “I’m going to order a salad because I want to eat healthy”? Well this might not actually be the case depending upon where you go out to eat. So here is my best advice on how to ensure you actually get a nutritious salad instead of an unhealthy restaurant meal disguised as a salad:
1. Skip the shell:
Taco salads are notorious for coming in a fried shell, which can pack on an extra 400 calories, over 20g fat and over 40g carbohydrates. For some folks, this is the equivalent of a meal before you even add the fillings.
2. Max out the vegetables:
For many salads you order at a restaurant, the word “salad” should be taken lightly. For example, many pasta salads have very little vegetables at all and are mostly starch based. When ordering your salad, make sure at least 50% of the entree is actually vegetables. An easy way to do this is reading the ingredient and looking for at least 4 different non-starchy vegetables- think lettuce, tomatoes, cucumbers, bell peppers, onions, etc. Some restaurants will swap out more vegetables in place of heavier ingredients if asked.
Restaurants want your food to taste REALLY REALLY good so you keep coming back so, they load on the fat, salt, and sugar. Moderate this by asking for ingredients like cheese and dressing on the side. This way you get to decide how much you want to add.
All restaurants with 20 or more locations must, by law, have their nutritional information available to their customers and many add this information online. Take the time to look ahead online and you’ll save yourself the guesswork while dining.
Recipe for Lynn’s Homemade Cobb Salad: Eat This or That Cobb Salad
Stay healthy friends and keep an eye out for more healthy snacks like this here on the Paper Cranes Wellness Blog!
Here you can find the nutritional information for the Cheesecake Cobb Salad I referenced in the video: http://www.cheesecakefactorynutrition.com/restaurant-nutrition-chart.php.
Lynn Lanza, Registered Dietitian and Certified Diabetes Educator, wrote part 1 of this series a few weeks ago. Look for the post in our previous blog post section where she explains how to interpret the A1C and Fasting Blood Sugar numbers, and what is happening in the body when prediabetes is diagnosed.
What does Prediabetes mean for you?
When your provider broke the news to you that your blood sugar was elevated, you were probably also told to eat better, lose weight, exercise and then sent on your way. What you might not have been told is that this is an extremely vital point that will significantly affect the future of your health. Once your fasting blood sugar exceeds 125mg/dL or your Hemoglobin A1C exceeds 6.4%, it is likely that there has been extensive damage to the part of your pancreas that produces insulin. Therefore, you will likely never make enough insulin in the future to have healthy blood sugar control without the use of medication. Based on the Diabetes Prevention Program (Research article here), people who make no changes to their lifestyle have about a 30% chance of developing diabetes in the next 5 years.
What can you do about it?
The good news I always tell my patients is that they can reduce their risk of developing diabetes by 60% by making significant lasting lifestyle change. In fact, lifestyle change had an almost double lowering effect than even starting a medication to reduce blood sugar! Even more good news is if you’re over the age of 60, there was over a 70% reduction in risk of diabetes with lifestyle change! So if you are one of the 86 million Americans who has Prediabetes, it might have felt like very bad news when you received the diagnosis. However, the good news is that you are in the 10% of folks that know you have it, and there is a lot you can do to prevent the development of diabetes in the future.
What specific lifestyle changes should I make?
The 3 main interventions cited in this trial included: weight loss, increased exercise and dietary changes that were reinforced by frequent visits with a Registered Dietitians
- Weight loss: If this is appropriate, a 7% loss in body weight has been shown to help reduce insulin resistance and significantly lower blood sugar. For every 2.2lbs of weight loss, you reduce your risk of developing diabetes by 16%
- Increased Exercise: Engaging in 150 minutes of exercise per week is the current recommendation for all American adults. To get the most benefit, this amount of exercise is spread out throughout the week so we’re not going more than 2 consecutive days without exercise. The moment you engage in exercise, you reduce insulin resistance in the body! Find exercise you enjoy and get moving today!
- Dietary changes: This is often the hardest part! According to research out of Cornell University, the average American makes about 221 food and beverage decisions every single day. The increased amount of decisions being made often contributes to a perceived decrease in importance of each one of these decisions. For example, having a can of soda or 12 fl oz of fruit juice each day might not seem that concerning to some. However if this decision is made consistently, day after day, one would consume 36 pounds of sugar in 1 year! Because long-term dietary changes are difficult, participants in the Diabetes Prevention Program met with coaches and dietitians regularly for both individual sessions along with classes to equip them with the tools necessary to create lasting lifestyle behavior change.
Get started with these changes today by scheduling your appointment with our Registered Dietitian.
Looking to get started right now? The Harvard Healthy Plate is a great first resource: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
At Paper Cranes Healthcare we believe meeting with a dietitian regularly is one of the best ways you can make lasting improvements to your eating habits and health. Contact us at 480-704-3474 to schedule your appointment today!
Prediabetes: What it means and what you can do about it? (part 1 of 2)
by Lynn Lanza, Registered Dietitian and Certified Diabetes Educator
Have you been told by your medical provider that you have Prediabetes or High Blood Sugar? Well, you’re not alone — 86 million American adults have Prediabetes. Look around in your office, doctor’s waiting room or church — statically speaking, 1 out of 3 people sitting next to you likely have Prediabetes. And what’s even more surprising is that roughly 90% of them don’t know they have it! So, let’s answer a few questions about Prediabetes.
- What is Prediabetes?
Prediabetes is when your blood sugar level is higher than normal but not high enough to be diagnosed with type 2 diabetes. In diagnosing terms, we generally use 2 measures to diagnose: Fasting blood sugar and Hemoglobin A1C.
So, let’s break down what each one of these means:
a) Fasting blood sugar: this is the measure of the sugar level in your blood after an 8 hour fast without food or calorie yielding beverages. In someone without diabetes, one could expect this reading to be less than 99 mg/dL. Diabetes is suspected if one’s fasting blood sugar is 126 mg/dL or greater. Prediabetes is in the middle of these 2 numbers: 100-125 mg/dL
b) Hemoglobin A1C: In our blood we have red blood cells. Think of these doughnut shaped structures as very sticky, kind of like doughnuts. The higher our blood sugar, the more sugar we find stuck to our red blood cells, which naturally die and reproduce about every 3 months. Therefore, Hemoglobin A1C is a measure of average blood sugar for the last 3 months. In someone without diabetes, one can expect this reading to be about 4.8-5.6%. Diabetes is suspected when readings exceed 6.5%. Again, Prediabetes is diagnosed somewhere in the middle with readings from 5.7-6.4%.
2. Why does blood sugar get elevated in the first place?
In order to understand what goes wrong in diabetes and prediabetes, we have to have a good understanding of normal blood sugar control: Let’s say I eat a delicious apple, which contains carbohydrates. Through digestion, the apple gets broken down into glucose. This then gets absorbed from my small intestines into my blood, causing my blood sugar to rise. My pancreas sees this and releases the hormone insulin, which acts as a key to unlock the door to my cells to allow sugar to move from my bloodstream into my cells. Without insulin, the cells in my muscles, brain and other parts of my body are essentially locked, preventing the uptake of needed glucose.
Prediabetes: So what those slightly elevated fasting blood sugar and Hemoglobin A1C readings tell your provider is that some of your cells have “changed the locks” and the insulin “key” is not working in the same fashion it was before. Therefore your blood sugar levels are slightly more elevated than they have been in the past. You may have heard the term “Insulin Resistance” before — well this is essentially some of your cells “changing the locks” and this is why your blood sugar is slightly elevated. There are other things occurring in different parts of the body as well, however this is the most essential.
Look for the article next week (part 2), where Registered Dietitian and Certified Diabetes Educator, Lynn Lanza, discusses what actions you can take when presented with a prediabetes diagnosis.