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Blog

Very Low Carb Eating Plan

January 17, 2022

On a very low carb eating plan, you'll eat 20 to 50 grams total carbohydrate per day.  This is, as named, very low carb compared to the average eating plan.  Other key features of this plan are:

  • Moderate in protein and high in fat compared to average eating plans
  • Hydration is very important and some will need electrolyte drinks
  • Similar to "Atkins" and ketogenic eating plans

Being more of an extreme eating plan, it is important to be aware of your current health and work with a healthcare provider on this plan.  Work with a dietitian/diabetes educator on a very low carb eating plan.

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Vegetarian Eating Plan

January 15, 2022

There are a few types of vegetarian eating plans such as:

  • Lacto vegetarian:  all plant foods, plus dairy products
  • Ovo-vegetarian:  all plant foods, plus eggs
  • Lacto-ovo vegetarian:  all plant foods, plus dairy and eggs
  • Plant-based:  this is not vegetarian but a mostly plant-based diet.  It could still include all types of meat and animal products but in smaller portions, less often.

Any of these plans can be followed indefinitely or could be a stepping stone to a vegan eating plan.  

Get started on a vegetarian eating plan with the help of a registered dietitian.

 

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Taking Care of a Loved One’s Nutrition Needs

January 09, 2022

It’s not something anyone typically plans for, but when the time comes to take care of a loved one, his or her nutrition needs are often a top priority. Whether it’s a parent with type 2 diabetes or a great aunt with celiac disease, we can help you, help them. Click Here to schedule an initial consult with a registered dietitian.

3 Tips for Caregivers and Cooking Healthy for a Loved One

1. Prep proteins and freeze them. This is the part of the meal that tends to get skipped in convenience cooking, yet is so important to those recovering from surgery, illness or who are frail. Keep it simple: bake seasoned chicken breast while you’re in the kitchen making your own dinner. After it’s cooked and cooled for a bit, slice the chicken breasts and portion them into freezer bags or containers. You can freeze in single servings (3 to 4 ounces or the size of a deck of cards) or in larger quantities if that works best for your loved one. Freezing helps lock in the moisture. These can be quickly reheated in the microwave and paired with steamer veggies and a sweet potato for a healthy, balanced meal.

2. Experiment with seasonings. Find a couple of premade, low sodium seasonings your loved one enjoys. Since low sodium is a typical requirement of many eating plans, try Mrs. Dash seasonings and marinades, Lawry’s Salt Free 17, McCormick Salt Free Garlic & Herb, or make your own. These can be used on meat, poultry, fish, vegetables, potatoes, rice, popcorn and more.

3. Enjoy a meal together. It’s always hard being the one told they can’t eat something they want. It’s also hard to be the one doing the telling! Plan to try something new together, like a healthier version of a family favorite recipe. Your dietitian can help you alter recipes to fit your loved one’s health and nutrition needs.

Does your loved one have diabetes? Learn more about the right plan for people with diabetes here.

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Why Work With a Registered Dietitian?

January 06, 2022

Mindy working on a laptop

RDs and RDNs (registered dietitian nutritionist- same things just a newer title) help people understand how food affects their personal health conditions, plus give practical stratgies for healthy eating.  RDs are degreed, clinically trained, board exam certified and must complete 75 hours of continuing education every 5 years to keep their credentials.  

Dietitians help people understand the how and why of good nutrition.  Because sometimes it's not that we don't have an idea of what we should be eating, it's putting a plan in place that's difficult.  

If you are looking for a professional opinion on your current eating habits, but do not think you need one-on-one counseling, try our journal review service.  A dietitian will review your one-week food journal (and blood sugars if you are testing) and give you detailed feedback to align with your health goals and conditions.  After you make some of the suggested changes, you'll do another one-week journal for review and feedback.  Many of the benefits of working with an RD, but less time spent in appointments!

Some insurances cover your dietitian visits!  If you have questions about this, please email info@wellmyway.com

 

Taking care of a loved one’s nutrition needs

It’s not something anyone typically plans for, but when the time comes to take care of a loved one, his or her nutrition needs are often a top priority.  Whether it’s a parent with type 2 diabetes or a great aunt with celiac disease, we can help you, help them.  Click Here to schedule an initial consult with a registered dietitian.

3 Tips for Caregivers and Cooking Healthy for a Loved One

  1. Prep proteins and freeze them. This is the part of the meal that tends to get skipped in convenience cooking, yet is so important to those recovering from surgery, illness or who are frail.  Keep it simple:  bake seasoned chicken breast while you’re in the kitchen making your own dinner.  After it’s cooked and cooled for a bit, slice the chicken breasts and portion them into freezer bags or containers.  You can freeze in single servings (3 to 4 ounces or the size of a deck of cards) or in larger quantities if that works best for your loved one.  Freezing helps lock in the moisture.  These can be quickly reheated in the microwave and paired with steamer veggies and a sweet potato for a healthy, balanced meal.

  2. Experiment with seasonings. Find a couple of premade, low sodium seasonings your loved one enjoys.  Since low sodium is a typical requirement of many eating plans, try Mrs. Dash seasonings and marinades, Lawry’s Salt Free 17, McCormick Salt Free Garlic & Herb, or make your own.  These can be used on meat, poultry, fish, vegetables, potatoes, rice, popcorn and more.

  3. Enjoy a meal together. It’s always hard being the one told they can’t eat something they want.  It’s also hard to be the one doing the telling!  Plan to try something new together, like a healthier version of a family favorite recipe.  Your dietitian can help you alter recipes to fit your loved one’s health and nutrition needs.  
Does your loved one have diabetes?  Learn more about the right plan for people with diabetes here.

Continue Reading

What Is a CDCES?

January 06, 2022

Think of them as your super-supporter for all things diabetes.  A CDCES is highly specialized certification for diabetes care.  A CDCES is a health professional, like a dietitian or physician, who specializes in educating and supporting people with diabetes to better optimize their care and health outcomes. 

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Food in Session Podcast becomes Curious ME

January 06, 2022

Mindy holding a cell phone
In 2016, Mindy and cohost Emily Frisella started Food in Session Podcast, a top podcast week after week in the health category.  In 2021, they expanded the show to include more topics with the Curious ME podcast.  Subscribe for free wherever you listen to podcasts.

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Meet Melinda Musselman, Dietitian, Diabetes Educator

January 06, 2022

Mindy sitting down

A Midwest, donut-loving, Chiefs-cheering, island-dreaming woman found often at the grocery store aka, her study.

Melinda "Mindy" has been a registered dietitian nutritionist for 15 years and a certified diabetes care and education specialist for 9 years. She has worked in primary care with patients one-on-one and in group settings, both in-person and online, for the last 10 years. Prior to that, she worked as a retail dietitian, with Women, Infants and Children and in a federally qualified health center working with patients of all ages and backgrounds.

From Mindy:
“Like many of you, diabetes runs in my family. When I learned that there was a profession that specialized in helping people eat to cure or prevent disease, my family’s medical history came to mind. I always liked cooking, trying new foods and learning how food changes the body. I didn’t initially dream of a career in nutrition. I pictured myself in an art field but one disappointing semester as an art major and a chance encounter with a dietetics professor led me to a career in nutrition. You could say it was love at first sight when Professor Piland described the life of a dietitian!

My love of food, cooking and nutrition was unintentionally instilled by my mom and my grandma. They both just happened to make healthy, family meals a priority but never pushed any certain foods as “good” or “bad”. I also credit Rachel Ray’s $40 a Day and 30 Minute Meals; she totally spoke to me and broadened my culinary skills! Thank you Mom, Grandma, and Ray Ray!

I believe in balance- a simple word that can be hard to achieve when it comes to nutrition. My goal is to help you achieve that balance in your life, and be energized and encouraged in the process.”

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The Best and Worst Things 2021 Did for Our Health and Wellness

January 05, 2022

Even in a year like 2021, we can find some positives.  Read on for the best and worst things that 2021 did for our health and wellness.

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