On Our Minds...

Each day we hear about the various diets our clients have tried, the latest and greatest work-outs they've signed up for, and the difficulty they have with keeping up with it all. They cycle through the diet and exercise fads only to fall out of them and return to old behaviors weeks or maybe months later. They are sitting with us because they are frustrated and don't understand why they cannot get the results they want. 

When you can't stick with your nutrition plan and exercise routine, it's probably not the right one for you. One important thing to think about is whether the nutrition and exercise plan is sustainable. 

Many people don't think of this when they start something because they are fixated on the end goal and nothing else. Quick fix plans don't account for the unpredictability of life- the last minute Happy Hour, the babysitter getting sick, the wrong food delivery. Life happens! 

The best way to achieve your goals? Slow it down, take it one day at a time, focus on the process of behavior change rather than getting to the end goal as fast as possible, develop realistic expectations and lastly, let us help you develop a plan you can manage over the long haul to be your healthiest self. 
In Good Health,
Lisa Brown & Jennifer Medina   
Lisa Brown & Jen Medina   

Recipe Delivery Services: The Real Deal  
Home cooking is gaining popularity again! There has been a growing trend in home-delivery services that deliver ingredients and recipes so you can prepare your meals yourself. We will run you through some of the most popular services, but here are some general thoughts:

Pros: Ingredient and recipe delivery is a great way to learn how to cook. Meals are less expensive compared to eating out at a restaurant. For most services, ingredients are supplied by local farms and delivery is free. They decrease food waste since you are delivered exactly what you need and nothing more.

Cons: While some services allow you to choose your meals, others do not. Calorie counts can often be high for those looking to lose weight. We also feel like some of the vegetable servings can be smaller than we would recommend. Also, watch out for subscriptions! Don't get stuck in a plan- read the fine print!

Blue Apron: Ingredients are delivered to you, and you get to prepare the meal following their step-by-step directions. Before you choose a meal, they let you know what kitchen tools are required (and even sell them on their site). They have a 2-person plan and a 4-person family plan. While they accommodate many dietary preferences (for example, you can request vegetarian or any protein besides pork), we do not recommend this service if you have a serious food allergy. They claim their meals range from 500-800 calories. Depending on the individual and their needs, this may be too high if you are trying to lose weight. We recommend really reading through the recipes and seeing if any modifications can be made (leaving out the butter etc.).

Hello Fresh: This service also delivers recipes and ingredients so you can prepare the meal yourself. Besides just listing calories, they provide a full nutrition breakdown which makes it easier to plan meals (although most of these will need to be modified for those who want to lose weight). However, you can only choose the meals you like through the "Classic Box". The other boxes are a "surprise". They list potential allergens for each meal and also aim to use farm-fresh ingredients.

Plated: Not a family plan- Plated allows you to cook for two. Like the two mentioned above, this service prides itself on using sustainable ingredients and is very focused on seasonal menu items. You get to choose your meals/recipes, and similar to the last two services, calories range from 600-800 calories. It's tricky to find the nutrition info, but it's there (click on the the "FAQ's" icon on the bottom and you'll eventually find it). We find some of the meals lack balance between carbohydrates, protein, and fat.

All in all, this can be a good tool if you want to learn how to get more creative in the kitchen, but it still requires some research to choose the meals that are best for your needs (and knowing how to modify if necessary/possible).



               Recipe of the Month...  


Mother's Day is around the corner. Make this recipe in advance then put it in the oven in the morning. More time with mom, less time in the kitchen!


       Baked Apple-Cinnamon French Toast 

Serves: 12

  • 3 cups low-fat milk 
  • 2 cups liquid egg whites
  • 3 tablespoons honey
  • 1 1/2 teaspoons vanilla extract
  • 1/4 teaspoon salt
  • 1 loaf whole wheat sliced bread
  • 1 cup chopped dried apples (3 ounces)
  • 1/2 cup raisins
  • 1 1/2 teaspoon cinnamon
  • 1 teaspoon ground nutmeg
  • 1 tablespoon confectioners sugar


1. Whisk milk, egg whites, honey, vanilla and salt in a large bowl.


2. Trim crusts off of 8 slices of bread and set aside. Cut the crusts and remaining bread into 1-inch pieces. Toss with raisins, apples, cinnamon, and nutmeg in another large bowl. 


3. Coat a 9x13-inch baking pan with cooking spray. Transfer the bread mixture to the pan. Lay the reserved crustless slices evenly on top, trimming to fit. Whisk the milk mixture one more time, then pour evenly over the bread. Press the bread down with the back of a wooden spoon, making sure it's evenly moist. Cover with parchment paper, then foil, and refrigerate at least 8 hours or up to 24 hours. 


4. Preheat oven to 350 F. Bake the casserole, covered, for 40 minutes. Uncover and continue baking until puffed, set and lightly browned, about 20 minutes more. Let stand for 10 minutes; dust with confectioners' sugar and serve.  



                               Recipe courtesy of  Eating Well 

We are now on Instagram!



Follow us for inspiration, recipes, and nutrition tips!


On the lighter side....   




Final Thoughts....   


If you're feeling like you need inspiration and motivation, social media may not be the place to look. Recent research shows that when women view health and fitness accounts for inspiration it negatively affects their self-esteem. If you find that some accounts make you feel
worse about yourself and/or make you question your progress, it's probably time to unfollow them. Stay true to you!



Join Our Mailing List




Our Group


Co- Founders


    Lisa Brown        Jennifer Medina



                             Shara Wagowski        Colby Golder        Adena Neglia 
                         (formerly Greenspan)

Managing Director of Services 
Practice Manager

Susan Turkell
Brown & Medina Nutrition

Thank you from Brown & Medina Nutrition

Thank you for viewing our newsletter! 

Please let us know what kinds of articles, workshops, tips or other items you would like to see from us.

Be well,

Lisa & Jennifer  


Brown & Medina Nutrition

120 East 56th Street Suite 540

New York, New York 10022



like and follow us on...


Like us on Facebook    Follow us on Twitter    View our profile on LinkedIn    View our videos on YouTube    null




     Brown & Medina Circle Logo      

Brown & Medina Nutrition | 212.759.6999 | |
120 East 56th Street Suite 540
New York, NY 10022
In This Issue
On Our Minds
Recipe Delivery Services: The Real Deal
Recipe of the Month
Follow Us on Instagram
On the Lighter Side
Final Thoughts
Join Our Mailing List & Our Group
Quote of the Month
Inspirational Thought

 Quote of the Month... 

"Choose your thoughts carefully. Keep what brings you peace, release what brings you suffering, and know that happiness is just a thought away."

 - Nishan Panwar  



Inspirational thought...

"The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience." 

- Eleanor Roosevelt

"Lisa Brown and Jennifer Medina's extensive knowledge of nutrition and truly inviting style make them two of the best nutritionists in New York City."

- Joy Bauer MS, RD
 Television Personality & Author