Advice For Eating Newsletter

AFE Packages
Grocery Store Tour
Are you Keeping it Heart Healthy?
Lose 70 pounds and Run a Marathon
Chicken Bulgur Salad
Advice for Eating
Year Long Program
We are again offering the Advice For Eating Year Long Program.The goal is to help you commit to changing your lifestyle, not just a New Year's Resolution that will quickly fade away. You can sign up for the year long program in the month of January/February only and save 20%!  New clients and current clients can participate in the Year Long Program. Contact one of our dietitians for details on the program.

Nutrition Reboot Package
Have you been a little off the "healthy eating wagon" lately and need to get refocused? A metabolic rate test and a 1-hour meal planning session is the perfect gift! The metabolic rate test will more accurately target your daily calorie needs. Then you and your dietitian will together plan meals and snacks that meet your nutrient requirements to help reach your wellness goals in 2016!

Accountability Plus Package
4 x 30 minute sessions to help you keep on track and establish new healthy habits.  You can use them back to back or spread them out to help you achieve your goals. This is a great gift to help someone get back on track or to add on to someone's existing plan so they can see continued success.

Fitness and Nutrition Combo
A Complete Nutrition Plan with an AFE dietitian (2 sessions and a diet analysis) paired with a Introduction Package at Acceleration Training Concepts which includes 3 sessions with a personal trainer.

To purchase contact Catherine Kruppa or your personal AFE dietitian.
February Grocery Store Tour
Thursday, Feburary 25th
HEB on Dunlavy
$30 per person

Dietitian, Monica Martinez, will show you around the store highlighting heart healthy and easy must have's that will help keep grocery shopping easy and fast.
Advice for Eating 
Favorite Products 

When you are in a hurry and need a lean protein, look no further than Applegate grilled chicken breast strips. You can warm them up quickly and they will add 170 lean calories with 1 g of fat and 24 g of protein. This product can be found at Whole Foods or Kroger stores. 

This is Kashi's first 100% sprouted grain cereal. Each serving has 6 g of fiber and 6 g of protein to help make a balanced breakfast when you add milk or yogurt and a piece of fruit. This product is currently found at Target and Kroger stores. 

A new product from Lite House, which can be added to your next party vegetable tray or chicken wrap. It contains only 50 calories for 2 tablespoons and 2 g of protein. This product can currently be found in Randalls and  Kroger stores. 
People who started a meal with garlic bread (or just water) ate more than those who had a salad as an appetizer.  Researchers think the healthy taste of the greens act as a healthy eating reminder, helping you to resist the temptation to polish off your entire main course. 
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Issue: #61
February 2016 

This month the focus is heart health.  Most of us know which foods are not good for our hearts, as well as, other diseases such as cancer and diabetes, but that is only half of the equation when it comes to preventing disease.
In February, we would like to challenge you to add a food or foods that are healthy into your regular routine.  Instead of focusing on the foods you should avoid, focus on the foods that will help fight these diseases. The article below will help you come up with specific foods or types of food to incorporate.


Thank you to all of our clients!  We appreciate each and every one of you.
Don't miss Greg Orphanides amazing testimonial.  It can inspire anyone to set a goal and reach it!
February is your last month to sign up for the year long program.  Don't miss it!  The details are listed to the side.
The dietitians at Advice for Eating would love to assist you meet your goals in 2016.  Do more of what makes you healthy this year!
For more information on Advice for Eating services go to 
If you would like to schedule an appointment please call or email Catherine at, Monica at , or Melissa at .
Are you Keeping it Heart Healthy?

February is American Heart Month. Currently, one in four or about 610,000 Americans die each year from heart disease. This continues to be the leading cause of death. Are you doing your part to keep your heart healthy?  Here is a check list that can help you determine if you are doing everything you can to prevent heart disease. 

1) Are you eating more fruits and vegetables in your diet? 
The American Heart Association recommends that half of your plate be fruits and vegetables.  This will help you get your daily recommended intake, which is 2-3 servings of fruit (1/2 cup each) per day and 5-6 servings of vegetables (1/2 cup each). Fruits and vegetables don't have to be fresh, you can still receive benefits from canned and frozen fruits and vegetables. 

2) Are you limiting saturated fat intake? 
Over the years, we've heard conflicting information on fat and how much we should have in our diet. Fat is an essential nutrient, therefore we shouldn't eliminate it!  We actually need to choose healthier fats such as almonds, avocado, canola oil, olive oil and salmon, which are highly concentrated in poly and mono-unsaturated fats. Saturated fats are found in higher concentrations in animal products, especially red meats and pork.  

3) Are you choosing more whole grains versus refined starches? 
Whole grains are great sources of dietary fiber and contain more fiber than most refined starches. Studies have found that including whole grains in your diet can help lower cholesterol, which can help lower your risk for heart disease. 

4) Are you choosing lean proteins? 
More chicken, fish and beans oh my! Choosing to have more chicken, fish and beans in your diet will mean less saturated fat in your diet. Research now suggests that saturated fat intake has a bigger impact on heart prevention than your dietary cholesterol intake. Saturated fat intake is going to be found primarily in your animal products, which is why is better to choose low fat dairy products and lean meats like chicken. You can also incorporate a meatless option once per week with beans, legumes and whole grains. One example is black bean burgers, high protein, fiber and low saturated fat. 

5) Are you watching your sodium intake?
We can not eliminate sodium because it is an essential nutrient; however, you can monitor your intake. Many say  "I don't add any salt to my food,"  which is great! However, 75% of our sodium intake does not come from the salt shaker, but rather processed and restaurant foods. Look for no salt added canned and frozen goods, ask for sauces and dressings on the side and keep the salt shaker off the table to jump start a lower sodium intake.  

6) Are you exercising regularly? 
There is no argument, exercise can help keep our blood pressure down, lose weight or maintain weight, lower triglycerides and cholesterol. Find something you enjoy so it will become a part of your routine. If you don't enjoy your workout you're less likely to continue it.  It is recommended to exercise with moderate intensity for 150 minutes per week or vigorous intensity for 75 minutes per week.  

7) Are you watching your weight?
Being overweight or obese is one of the leading risk factors for heart disease. Your risk can be determined based on your BMI (body mass index) or by measuring your waist circumference. If you're overweight, you're also at risk for higher blood pressure and higher cholesterol levels which are additional risk factors for heart disease. Studies have found that if you're overweight,  just lowering your weight 5-10% can lower your risk. Think about if it's time to talk to a dietitian about losing weight or getting a handle on your nutrition. 

You may be asking, but what about dietary cholesterol? The most recent research states that saturated fat intake, weight, and exercise have more of an impact on your cholesterol levels than the cholesterol in food. Overall, the key to heart disease prevention is eating a balanced diet with regular exercise and maintaining a healthy weight.  
Lose 70 Pounds and Run a Marathon... 
All in One Year
Greg Orphanides

"Today I did one of the craziest things I've ever done, I ran the Houston marathon. It was a perfect day to run and I know a lot of people went best times, my ha ts off to everyone. Although not the fastest of runners I'm really happy with my time and my result. I couldn't have done it without my training crew CorrieDavidJasonKim, Dani and Catherine, you guys are amazing!! I didn't have the best preparation for the race but I made the most of the limited training time I had, I didn't make excuses and I got it done. I definitely wouldn't have finished without the help from Catherine Kruppa, RD in losing 70 pounds since May. I feel a lot better and will always be grateful. Special shout out to Kelly, my amazing wife, who has supported me throughout and even got up early to help me prepare which is huge for her! Running that far, you learn a lot about yourself and gain a new respect for others. When I hit the wall at mile 15 my inspiration was my amazing mother which pushed me through despite excruciating pain and self doubt, I finished that race today without walking a single step. Well done everyone who raced today and thank you to all those that volunteered and cheered us on." 
-Greg Orphanides
Chicken Bulgur Salad  
1 cup of water 
1/2 cup uncooked quick cooking bulgur
1 1/2 cups cooked chicken breast (about 8 oz) 
1 cup finely cut fresh parsley
1 can (14 oz) quartered artichokes in water, drained and chopped
1 cup grape tomatoes, halved 
1/3 cup light Italian salad dressing (Ken's Steakhouse Lite)
2 tablespoons lemon juice  

Bring 1 cup water to a boil in a medium saucepan; stir in bulgur. Return to a boil; reduce heat, cover, and simmer for 8 minutes or until liquid is absorbed. Drain bulgur, and rinse with cold water; drain well.

Combine   chicken and remaining ingredients in a large bowl, tossing to coat. Add bulgur; toss gently to coat.

Servings: 4 (1 1/2 cups per serving)  
Calories: 228, Carbohydrates: 23 g, Protein: 21 g , Fat: 6 g

Recipe provided by Cooking Light Magazine:



Catherine Kruppa, MS, RD, CSSD, LD

Registered Dietitian
Board Certified Specialist in Sports Dietetics
Wellness Coach
Monica Martinez, MPH, RD, LD
Registered Dietitian

Melissa Hawthorne, MS, RD, LD, CDE
Registered Dietitian
Certified Diabetes Educator
Wellness Coach

Advice for Eating - Nutrition and Wellness Consulting 
1622 West Alabama
Houston, TX  77006
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