Club Nutritionist

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Nutrition Counseling Session Package
THREE ½ hour sessions JUST $99
Contact Susan McCarron - 240-832-6220

Susan H. McCarron, RD, LDN

Fueled by a deep commitment to AHC members, Susan provides the compassion and motivation people need to create a positive change. These counseling sessions are tailored to the member’s specific requests and nutritional needs to meet their personal fitness goals.

Susan will develop individual meal plans, provide sample menus and conduct recipe modification to assist members in adapting healthy eating habits, to promote weight normalization and/or improvement of metabolic disorders.

Susan believes in a collaborative approach with the members to help them develop and achieve well-balanced nutrition for a lifetime.

Package Prices
1 1/2-hour Session $40
1 1-hour $70

AHC Nutrition and Recipe Corner

A Healthy Plate is a Happy Plate!
How to Plan Quick, Healthy, Cost-Effective Meals
Muscle Cramps – Bananas and water are not the only solution!
Snack Attack!
Vitamins and Minerals: Nature’s Defense to Aging
Whole Grains

A Healthy Plate is a Happy Plate! By: Susan H. McCarron, RD, LDN

Did you know that in the 1980’s many plate manufacturers increased the diameter of their dinner plates? Did you also know that from 1984 to 1994 Americans packed on a billion pounds collectively? Hmm … correlation or coincidence?! Well, the plate is a great tool to help achieve and maintain a healthy waistline and weight. To overcome portion distortion and to downsize your helpings, try these tips:

1) Always eat from a plate rather than from a package.
2) Use smaller dishes (9 inch), such as lunch plates for dinner, so less looks like more on your plate.
3) Eat slowly and chew thoroughly. It takes 20 minutes for your stomach to signal your brain that you are full.
4) Portion your plate:

• ¼ Plate Starches: For lunch and dinner, fi ll one fourth of the plate with whole grain (whole grain pasta, brown / long grain rice, and quinoa). The choices keep you feeling full longer and are good for your heart. While yams, peas, potatoes, and corn are vegetables they are high in starch and should be placed in this part of the plate. The portion size of these foods should be about the thickness of your finger (which is about ½ inch).

• ¼ Plate Proteins: Next, fill one fourth of the plate with a serving of protein. The best choices are lean meats (tenderloin, flank steak, ground round or ground chuck), fish and poultry. Bake, broil or grill your way to a delicious and healthy meal. Other meat alternatives that count as a protein source are lower fat cheeses (usually the white cheeses such as mozzarella, Swiss, provolone) and beans, peas and lentils. If you want peanut butter as your protein source, limit the serving to two tablespoons.

• ½ Plate Non-Starchy Vegetables: Fill the remaining half of the plate with a colorful assortment of non-starchy vegetables such as green leafy vegetables (spinach, turnip or collard greens), or other low- carbohydrate vegetables such as carrots, tomatoes, zucchini, green beans, and broccoli. These foods are low in carbohydrates high in vitamins and minerals and full of taste to please your palate.

These tips for filling a healthy plate will help you be more aware of how many servings are on your plate and encourage you to eat a variety of food. A Healthy Plate is a Happy Plate!

How to Plan Quick, Healthy, Cost-Effective Meals

By: Susan H. McCarron, RD, LDN

As we all know, tough economic times are upon us. In some instances in which adults in households are working more than one job — leaving no time for healthy meal preparation. In many cases, the dependence on convenience or fast foods appears to be the only option – which then becomes a concern in the area of fats, calories, sodium and obesity.

Here are some ideas to help keep cost down, nutrition up and to maximize efficiency as you shop:

• Make and stick to a grocery list and don’t ever go grocery shopping when you are hungry. Close your eyes and think about the layout of a grocery store.
• As you enter, the first items you come upon are the beautiful fruits and veggies. How tempting is it to just “drop” a few in your into your cart. This a great if you are in need of them, but if not, be smart, don’t get food you will not use.
• The most common items we shop for are in the back of the store: milk, bread…think about all of the tempting items that you had to pass to get to these staples.
• Look at the end of the aisles with all of those “bargains.” How many times you purchased something you did not need, but because it was on sale you bought it?
• Look high and low on shelves – the most expensive items are at eye level.
• If you take a shopping list with you, there is a less likelihood to pick up items that are not needed!

More Ways to Cut Costs:

• Use coupons – but don’t buy items that you won’t use! Use coupon sites on the Internet such as www.smartsource.com or www.thegrocerygame.com (monthly fee applies after 28-day free trial)
• Use “generic” foods – less costly, same nutritional value.
• Use fewer processed and ready to eat foods.
• Reduce the quantity of more expensive ingredients in a recipe and/or substitute with a less costly (example – use canned crab instead of fresh, frozen or low sodium canned veggies instead of raw).
• Serve “breakfast” foods for dinner. Items such as pancakes, omelets, French toast can be popular dinner items.
• Only purchase enough to prevent waste or purchase bulk and freeze extra future meals.

Try these timesavers:

• Use the crock pot – this is a safe, time-effective way to prepare healthy meals.
• Plan your menu in advance. Cook items and freeze for week during scheduled days off.
• Ask family members to help with meal planning, grocery shopping and meal preparation.

Some healthful ideas:

• Looks at recipes and read labels. If a serving size for the entrée part of the meal is less than 150 calories, then this is insufficient in calories and more calories may be needed to prevent getting hungry quickly.
• Be resourceful – think about “out of the box” ideas such as peanut butter on celery, cheese and crackers, eggs, cheese, beans, etc. to provide dense nutrition at a low cost.

Muscle Cramps – Bananas and water are not the only solution!

By: Susan H. McCarron, RD, LDN

During this time of the sports season or the extreme heat we have been experiencing lately, hydration is a hot topic. What do you do if you are hydrating at proper levels but still are experiencing muscle cramps? Are you drinking more water or increasing your banana intake because you believe the fluids and potassium will resolve the issue? If you are, you have the wrong information to solve this problem.

Muscle cramps are caused by a combination of inadequate hydration, large sweat rates and higher sodium loses through sweat.

Active people and athletes loose fluids and sodium at different rates. So who are more at risk for muscle cramping? Individuals that exhibit salty sweat, salt rings around shirts and hats, eyes or open wounds burn when sweat gets in these areas, feel dizzy when standing up, large sweat rates and lower blood pressure in the morning.

Preventing Muscle Cramping

If you fit the characteristics stated above then you:

• Must stay hydrated along with proper sodium intake--Water is not enough!
• Sports drink with adequate sodium--At least 100mg Sodium/8oz or 200mg sodium/8oz (Gatorade Endurance Formula)
• Have foods and salty beverages available, ie pretzels, V-8 Juice, low fat crackers, salted peanuts, brothy soups, tomato based products
• Salt foods unless restricted
• During practice/event keep fluid records--Do your best to maintain weight
• Follow NATA (National Athletic Association) hydration guidelines. To ensure proper pre-exercise hydration, healthy individuals should consume approximately 17-20oz of water or a sports drink 2 to 3 hours before exercise (during extreme heat) and 7-10oz of water or a sports drink 10 to 20 minutes before exercise. Fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight reduction. This generally requires 7-10oz every 10-20 minutes. If you are concerns about calories in the sports drink choose the low calorie versions.
• For every one pound lost during practice/match/exercise drink 20-24oz of fluids and 200-300mg of sodium
• Measure blood pressure in morning

If you are still experiencing muscle cramps after following the suggestions above, consult your physician and make an appointment with me for additional guidance. (Remember everyone loses fluids and sodium levels differently so DO NOT USE a cookie cutter approach in solving this issue!)

Institute of medicine (2004). Dietary Reference Intakes for water, potassium, sodium, chloride, and sulfate. Washington, DC: The National Academies Press, in press. (www.ion.edu/report.asp?id=18495)

Snack Attack!

Snacking doesn’t have to be such a bad thing. There are many easy to grab unhealthy snacks available, but there are even more healthy foods we may include in our snacking routine. Choosing healthy snacks gives our bodies an energy boost between meals. It may also increase our intake of certain vitamins and minerals which can help us meet our daily requirements. Having small snacks between meals may also help us to stay full, control portion sizes and maintain weight. Snacks are easy to take with you when you are on the go and can be easy to prepare!

Follow these Smart-Snacking tips for a healthier you!

• Choose foods from the MyPyramid food groups
• Snack only when you feel hungry- Try not to nibble when you are bored or frustrated!
• Don’t forget portion size- Pack your snacks ahead of time based on portion size on the package or choose single serving snacks.
• Keep ready to eat snacks on hand, so that choosing healthier items is easy.
• Try to keep snacks between 200-300 calories to avoid overspending your daily calorie budget.

For more healthy eating tips, check out www.eatright.org

Popcorn Delight - an easy, healthy snack recipe! Makes 1 serving

• 3 cups popped fat-free unsalted popcorn
• 1 tablespoon sliced almonds
• 2 tablespoons raisins or other dried fruit such as cranberries, apricots or dates
• ½ teaspoon ground cinnamon
• 1 teaspoon sugar
• In a medium bowl, combine the ingredients and toss well

Nutrition Facts per Serving: Calories: 230; Fat: 7g;Saturated fat: 1g; Carbohydrates: 39g; Fiber: 6g; Protein: 6g; Sodium: 274mg (From the American Dietetic Association)

From the American Dietetic Association

Here are a few more, simple snack recipes. Enjoy!

Small baked potato topped with salsa and 1 ounce low-fat cheese

Fruit smoothie: Blend 1 cup fat-free milk, ½ cup frozen strawberries and ½ banana

One 6-inch flour tortilla with ¼ cup black beans and 2 tablespoons fresh salsa

Vitamins and Minerals: Nature’s Defense to Aging

Susan H. McCarron, RD, LDN

Yes, the use of anti-aging cream or cosmetic surgery can help diminish the signs of aging, but did you know that the human body is extremely efficient in defending its precious resources, cell membranes, to slow the aging process? Cell membranes are the area in greatest need of protection because they are what give all cells structure and strength to stand tall and strong. While wrinkles and other signs of aging are inevitable, proper cell membrane protection can slow and / or minimize the entire process. Cells packed full of nutrients are the one that have the best chance of surviving the negative and harmful effect of time and free radicals. Free radicals are the rival in the aging game because they take bites out of the cells causing major cell damage and destruction.

A diet abundant in fruits, vegetable, grains (pasta, bread, cereal, rice, oats and corn) and legumes (beans, and lentils) provides the vitamins and minerals needed for cell protection. Some vitamins and minerals go to work in the cell membranes -- while others go to battle in the bloodstream -- but both are always on the prowl for free radicals. When we breathe, sleep and eat, free radicals are constantly trying to age us. Major cell protectors (free radical scavengers) are found in the local grocery stores, farmers markets and home gardens. Let’s talk about four nutritional allies!!!

Selenium: guards the cell membrane, neutralizes free radicals, and stops the destructive chain that has already started. Consuming plenty of whole grains every day makes it easy to get the recommended 50 to 200 micrograms of selenium a day. Whole grain bread provides more selenium than white bread (four slices of whole wheat bread provides 50 micrograms compares to the 28 micrograms in four slices of white bread). So make sure that your grains are whole grains to maximize the health benefits.

Vitamin E: a very potent antioxidant that is housed within the cell membrane always on the watch for free radicals. The free radicals will attack and eat the Vitamin E rather than attack the cells. Vitamin E is found in the natural oils of fruits, vegetable, beans, nuts and even whole grains. Excellent sources: sweet potatoes, wheat germ, soybeans, brown rice, corn kernels, chick peas, almonds, avocado, brazil nuts, and soybeans. The great thing about Vitamin E is that it recycles itself and is constantly working.

Carotenoids: Along with their ally Vitamin E, carotenoids take up their post in the cell membranes where they act as a protective layer, allowing the cells to live longer. Beta carotene, a well-known member of this family, is abundant in carrots, sweet potatoes, pumpkins and other orange and yellow vegetables. Lycopene, another carotenoid, provides the red color of tomatoes and powerfully neutralizes free radicals! Actually, Lycopene is the most abundant carotenoid in the body.

Vitamin C: The first thought that comes to mind when drinking a glass of orange juice is its cold fighting power, but there is a whole lot more health benefits to Vitamin C. This powerful nutrient helps guard against aging by making the collagen in muscles, bones and skin and assisting in the regulation of mood and psychological function. Vitamin C is the number one free radical scavenger in the blood stream, moving in and out of cells, joints, muscles, eyes and the spinal cord, day and night. Excellent sources: broccoli, brussels sprouts, grapefruits, strawberries, oranges and other citrus fruits.

So make sure to include brightly colored fruits and vegetables and whole grain breads and cereals on your next grocery list. These foods will ensure that you and your loved ones get the selenium, Vitamin E, beta-carotene, and Lycopene necessary to go to work in the cell membrane and Vitamin C to patrol the blood stream where they will take care of those free radicals that have harmful effects on the body. These vitamins and minerals are a natural and economical defense to the aging process.

Whole Grains

By: Susan H. McCarron, RD, LDN

MyPyramid recommends that you make half your grains whole but, what exactly makes your grains whole? A whole grain food is made from the entire grain seed, or kernel, consisting of the bran, germ and endosperm. Each part of the kernel contains important nutrients that are lost in the refining process. When grains are refined, the bran and endosperm are removed taking with them fiber and essential vitamins and minerals, leaving only the germ. After refining, many vitamins and minerals are added back into the grain but, fiber is not.

Fiber from whole grain products is a key part of a healthy diet. Dietary fiber helps to:

• Regulate blood sugar
• Reduce cholesterol levels and heart disease risk
• Regulate bowel function and reduce constipation
• Keep you feeling fuller, longer with less calories aiding weight management

It is recommended that women consume 25 grams of fiber per day and men consume 38 grams of fiber per day. However, most Americans only consume about 15 grams per day. Excellent sources of fiber include fruits, vegetables and whole grains.

These days, it’s easy to find whole grain products at the store. Bread, pasta, pitas, English muffins, tortillas and much more all come in high fiber, whole grain varieties. When choosing a product, it is important to read the Nutrition Facts Label and ensure that the first ingredient is a whole grain. For example when purchasing whole wheat bread, “whole wheat flour” should be the first ingredient listed. Depending on age and gender, most people should be consuming six to eight ounces of grains a day, with three to four ounces coming from whole grains. So what does one ounce of grain look like? Here are some examples:

• 1 slice of bread
• ½ of an English muffin
• ½ cup of cooked oatmeal
• 3 cups popped popcorn
• ½ cup cooked rice or pasta
• 1 small tortilla (6” diameter)

It is easy to make small changes in lifestyle to incorporate more whole grains into you and your family’s diet that can have major health benefits. Remember, choose whole over refined, read the Nutrition Facts Label on products at the grocery store and make half your grains whole!