I always wondered how women nursed in 1860! #clevelandhistorycenter #tbt #breastfeeding

I always wondered how women nursed in 1860! #clevelandhistorycenter #tbt #breastfeeding

www.nutritioncareofrochester.com

Since posting my #wellnesswednesday #atoznutrition posts every week I just have to say, this meme pretty much nailed it. Eat your way to good health people! It should start young and the benefits should last a lifetime. When people are sick and it is recommended that they stick to a bland diet, it irks me a little. We need the good nutrition to aid us back to good health (if you can stomach it of course!) Eat a rainbow everyday, you won't regret it. #rochesterny #registereddietitian #eatyourwaytohealth #healthpromotion #diseaseprevention #itstartsyoung #nutrition

Since posting my #wellnesswednesday #atoznutrition posts every week I just have to say, this meme pretty much nailed it. Eat your way to good health people! It should start young and the benefits should last a lifetime. When people are sick and it is recommended that they stick to a bland diet, it irks me a little. We need the good nutrition to aid us back to good health (if you can stomach it of course!) Eat a rainbow everyday, you won't regret it. #rochesterny #registereddietitian #eatyourwaytohealth #healthpromotion #diseaseprevention #itstartsyoung #nutrition

www.nutritioncareofrochester.com

K is for Kiwi! This small fruit packs a huge punch for vitamin C which makes it an excellent antioxidant to neutralize free radicals to help protect against cancer and inflammation. It is also high in fiber so it protects against heart disease and colon cancer too! Children who eat 5-7 kiwis per week have a lower incidence of wheezing, shortness of breath, nighttime cough, chronic cough, and runny nose compared to children who eat one or less kiwis per week. Good thing they are available all year round and on the Clean 15 list so it doesn’t have to be organic! When you select a kiwi it should give a bit when you squeeze it, that means it is fully ripe and has the most amount of antioxidants. Placing an unripe kiwi in a paper bag with an apple or a banana will help speed the ripening process. Once ripe, they can be stored in the refrigerator or on the counter. To prepare you can eat whole (yes, skins and all!), you can peel and slice, or you can cut it in half and eat it with a spoon. They are high in oxalates so if you have existing or untreated kidney or gallbladder disease, you will want to avoid eating them. If you are allergic to latex, you may notice allergenic symptoms to kiwi. Since kiwis are so high in vitamin C, it would make a great pairing with an iron rich meal! #atoznutrition #wellnesswednesday #kiwi #vitaminc #healthylungs #antioxidant #rochesterny #registereddietitian #nutrition #eatyourwayhealthy #clean15

K is for Kiwi! This small fruit packs a huge punch for vitamin C which makes it an excellent antioxidant to neutralize free radicals to help protect against cancer and inflammation. It is also high in fiber so it protects against heart disease and colon cancer too! Children who eat 5-7 kiwis per week have a lower incidence of wheezing, shortness of breath, nighttime cough, chronic cough, and runny nose compared to children who eat one or less kiwis per week. Good thing they are available all year round and on the Clean 15 list so it doesn’t have to be organic! When you select a kiwi it should give a bit when you squeeze it, that means it is fully ripe and has the most amount of antioxidants. Placing an unripe kiwi in a paper bag with an apple or a banana will help speed the ripening process. Once ripe, they can be stored in the refrigerator or on the counter. To prepare you can eat whole (yes, skins and all!), you can peel and slice, or you can cut it in half and eat it with a spoon. They are high in oxalates so if you have existing or untreated kidney or gallbladder disease, you will want to avoid eating them. If you are allergic to latex, you may notice allergenic symptoms to kiwi. Since kiwis are so high in vitamin C, it would make a great pairing with an iron rich meal! #atoznutrition #wellnesswednesday #kiwi #vitaminc #healthylungs #antioxidant #rochesterny #registereddietitian #nutrition #eatyourwayhealthy #clean15

www.nutritioncareofrochester.com

This infuriates me. Next time you watch cartoons with your kids jot down what commercials show up in a half hour show. It's insane that they are marketing junk food to kids so freely! Use those commercials as a teachable moment, use it to your advantage, it doesn't matter how old they are. #rochesterny #cspi #stopmarketingtokids #realfoodforrealpeople #imnotcoocooforyourcocopuffs

This infuriates me. Next time you watch cartoons with your kids jot down what commercials show up in a half hour show. It's insane that they are marketing junk food to kids so freely! Use those commercials as a teachable moment, use it to your advantage, it doesn't matter how old they are. #rochesterny #cspi #stopmarketingtokids #realfoodforrealpeople #imnotcoocooforyourcocopuffs

www.nutritioncareofrochester.com

This Saturday, March 19th I will be holding the Infant Nutrition Class at 11 am and the Toddler Nutrition Class at 1 pm. Please RSVP by Friday afternoon. Details are also listed on my website. Hope to see you there! #rochesterny #irondequoitny #nutrition #toddler #infant #pickyeatingprevention #knowledgeispower

This Saturday, March 19th I will be holding the Infant Nutrition Class at 11 am and the Toddler Nutrition Class at 1 pm. Please RSVP by Friday afternoon. Details are also listed on my website. Hope to see you there! #rochesterny #irondequoitny #nutrition #toddler #infant #pickyeatingprevention #knowledgeispower

www.nutritioncareofrochester.com

First coconut and it was a hit! #rochesterny #irondequoitny #coconut #yummy

First coconut and it was a hit! #rochesterny #irondequoitny #coconut #yummy

www.nutritioncareofrochester.com

J is for Jicama (hee-kama)! It is a root vegetable native of Mexico that is often peeled, sliced, and served raw (maybe squeeze some lime juice on it and sprinkle with chili powder). It is high in vitamin C and fiber, so it is an excellent antioxidant that is good for our immunity and our heart health. It is actually a great prebiotic (the food that our healthy bacteria like to eat) aiding in weight loss and promoting colon health! To choose a jicama, look for one with dry skin that is not wrinkled. Since it is a root vegetable, storing it in a cool and dark place would be best. Some descriptions of how it tastes include a water chestnut or a savory apple. How would you describe the taste? A great recipe to try from The Vegetable Butcher is Jicama Chips! Peel 1 lb of jicama and cut in half lengthwise, slice the jicama on a mandolin, place on parchment paper and brush on a thin coating of olive oil, sprinkle lightly with salt and pepper, bake at 200°F turning every 20 minutes until crispy, about 90-100 minutes. I can’t wait to try this recipe, I bet my kids will LOVE it! Enjoy! #wellnesswednesday #atoznutrition #jicama #vitaminc #fiber #probiotic #antioxidant #thevegetablebutcher #rochesterny #registereddietitian

J is for Jicama (hee-kama)! It is a root vegetable native of Mexico that is often peeled, sliced, and served raw (maybe squeeze some lime juice on it and sprinkle with chili powder). It is high in vitamin C and fiber, so it is an excellent antioxidant that is good for our immunity and our heart health. It is actually a great prebiotic (the food that our healthy bacteria like to eat) aiding in weight loss and promoting colon health! To choose a jicama, look for one with dry skin that is not wrinkled. Since it is a root vegetable, storing it in a cool and dark place would be best. Some descriptions of how it tastes include a water chestnut or a savory apple. How would you describe the taste? A great recipe to try from The Vegetable Butcher is Jicama Chips! Peel 1 lb of jicama and cut in half lengthwise, slice the jicama on a mandolin, place on parchment paper and brush on a thin coating of olive oil, sprinkle lightly with salt and pepper, bake at 200°F turning every 20 minutes until crispy, about 90-100 minutes. I can’t wait to try this recipe, I bet my kids will LOVE it! Enjoy! #wellnesswednesday #atoznutrition #jicama #vitaminc #fiber #probiotic #antioxidant #thevegetablebutcher #rochesterny #registereddietitian

www.nutritioncareofrochester.com

Nutrition Care of Rochester is excited to announce that we are now accepting Excellus Blue Cross Blue Shield! Based on your plan and your need, your visit may be completely or partially covered. Examples of covered services include (but are not limited to): a BMI greater than 30 in adults and a BMI above the 85th% for children, diabetes (including Gestational Diabetes), eating disorders, high cholesterol, vitamin and mineral deficiencies, malabsorption disorders such as Celiac disease, GERD, and inflammatory bowel disease, food allergies, malnutrition due to swallowing impairment or dysfunction, and much more. Call for your appointment today! 585-563-9000 or email amanda@nutritioncareofrochester.com

Nutrition Care of Rochester is excited to announce that we are now accepting Excellus Blue Cross Blue Shield! Based on your plan and your need, your visit may be completely or partially covered. Examples of covered services include (but are not limited to): a BMI greater than 30 in adults and a BMI above the 85th% for children, diabetes (including Gestational Diabetes), eating disorders, high cholesterol, vitamin and mineral deficiencies, malabsorption disorders such as Celiac disease, GERD, and inflammatory bowel disease, food allergies, malnutrition due to swallowing impairment or dysfunction, and much more. Call for your appointment today! 585-563-9000 or email amanda@nutritioncareofrochester.com

www.nutritioncareofrochester.com

I just juiced two oranges for a recipe. Next time you pour yourself a big glass of juice, ask yourself if you would eat more than two oranges in one sitting. #rochesterny #portioncontrol

I just juiced two oranges for a recipe. Next time you pour yourself a big glass of juice, ask yourself if you would eat more than two oranges in one sitting. #rochesterny #portioncontrol

www.nutritioncareofrochester.com

Please join us, this Saturday March 19th for the Infant and Toddler Nutrition Class! I will be trying something different by offering both classes in one day. Feel free to sign up for one or both. The infant nutrition class will be from 11-12:30, we will take a half hour break to recharge and jump into toddler nutrition from 1-3. Babies and toddlers are welcome to attend. This class is not limited to parents; caregivers, daycare providers, healthcare professionals and anyone else with an interest in early childhood nutrition may attend. The cost is $25 per class, cash (exact amount please) or check only. We will meet at 809 East Ridge Rd at the Irondequoit Child and Family Wellness Group. Please RSVP as space is limited. 585-563-9000 or email amanda@nutritioncareofrochester.com Hope to see you Saturday!

Please join us, this Saturday March 19th for the Infant and Toddler Nutrition Class! I will be trying something different by offering both classes in one day. Feel free to sign up for one or both. The infant nutrition class will be from 11-12:30, we will take a half hour break to recharge and jump into toddler nutrition from 1-3. Babies and toddlers are welcome to attend. This class is not limited to parents; caregivers, daycare providers, healthcare professionals and anyone else with an interest in early childhood nutrition may attend. The cost is $25 per class, cash (exact amount please) or check only. We will meet at 809 East Ridge Rd at the Irondequoit Child and Family Wellness Group. Please RSVP as space is limited. 585-563-9000 or email amanda@nutritioncareofrochester.com Hope to see you Saturday!

www.nutritioncareofrochester.com

Here is a free study using an app to track your data on sleep and eating. I thought it sounded pretty interesting so I wanted to share! Thanks to the Dietitians in Integrative and Functional Medicine Dietetic Practice Group for listing it in the newsletter! #rochesterny #registereddietitian #mycircadianclock #difm

Here is a free study using an app to track your data on sleep and eating. I thought it sounded pretty interesting so I wanted to share! Thanks to the Dietitians in Integrative and Functional Medicine Dietetic Practice Group for listing it in the newsletter! #rochesterny #registereddietitian #mycircadianclock #difm

www.nutritioncareofrochester.com

Yesterday I attended a Pediatric Feeding Disorders conference presented by the UR and Golisano Children's Hospital. It was amazing! They announced a 20 week parent training research study they will be conducting and I just wanted to spread the word, so if you know anyone that may benefit, please share! # rochesterny #nutrition #pediatrics #autism #strong #golisanochildrenshospital

Yesterday I attended a Pediatric Feeding Disorders conference presented by the UR and Golisano Children's Hospital. It was amazing! They announced a 20 week parent training research study they will be conducting and I just wanted to spread the word, so if you know anyone that may benefit, please share! # rochesterny #nutrition #pediatrics #autism #strong #golisanochildrenshospital

www.nutritioncareofrochester.com

Happy Registered Dietitian Nutritionist Day to all of my fellow colleagues and dietitians to be! We all have something unique to contribute to society and that makes me proud to be an RDN! #rdn #rochesterny #eatright

Happy Registered Dietitian Nutritionist Day to all of my fellow colleagues and dietitians to be! We all have something unique to contribute to society and that makes me proud to be an RDN! #rdn #rochesterny #eatright

www.nutritioncareofrochester.com

I is for Iron! No, it’s not a specific food but it’s a mineral found in food that is vital to our health. An infant’s iron stores after birth last until they are around 6 months old. Because of rapid growth, the iron that they need at 6 months old doubles from birth (from .27 mg/day to 11 mg/day). Iron deficiency in children has been linked to decreased cognitive function, may play a role in ADHD, it can affect nerve impulses in the ears and eyes, interferes with neurotransmitter synthesis, and causes impaired immune function. Children who are iron deficient are at an increased risk of lead poisoning. When a baby turns 6 months old, it’s important to start with iron rich foods. To increase iron absorption, pair iron rich foods with foods high in vitamin C (citrus, tomatoes, red/yellow peppers). Avoid serving milk with iron rich meals because the calcium decreases iron absorption. After the first year when children are drinking milk, they only need 16 oz per day. If they drink an excessive amount it can lead to iron deficiency even if they are eating plenty of iron rich foods. Iron can be found in meat, poultry, eggs, fish, seafood, veggies like spinach, sweet potatoes, and broccoli, breads and cereals like oatmeal, fruit like strawberries, raisins, prunes, and dried apricots, beans, lentils, tofu, black strap molasses, and cooking with a cast iron pan. You absorb about 30% of iron from meat, poultry, and fish sources but you only absorb between 2 and 10% of the iron from plant and grain sources so it is really important to include foods rich in Vitamin C to help absorption. Many little ones are also on medication for reflux. If they need to be supplemented with iron, it is important to separate the medication from the iron by 2 hours because the iron will decrease the efficacy of the medication. My favorite fun fact is that many of these iron containing foods also contain zinc, another important mineral that is needed for your taste buds. A diet low in zinc may play a part in picky eating! #rochesterny #iron #zinc #vitaminc #calcium #atoznutrition #wellnesswednesday #meat #beans #grains #veggies #growth #preventpickyeating #nutrition #registereddietitian

I is for Iron! No, it’s not a specific food but it’s a mineral found in food that is vital to our health. An infant’s iron stores after birth last until they are around 6 months old. Because of rapid growth, the iron that they need at 6 months old doubles from birth (from .27 mg/day to 11 mg/day). Iron deficiency in children has been linked to decreased cognitive function, may play a role in ADHD, it can affect nerve impulses in the ears and eyes, interferes with neurotransmitter synthesis, and causes impaired immune function. Children who are iron deficient are at an increased risk of lead poisoning. When a baby turns 6 months old, it’s important to start with iron rich foods. To increase iron absorption, pair iron rich foods with foods high in vitamin C (citrus, tomatoes, red/yellow peppers). Avoid serving milk with iron rich meals because the calcium decreases iron absorption. After the first year when children are drinking milk, they only need 16 oz per day. If they drink an excessive amount it can lead to iron deficiency even if they are eating plenty of iron rich foods. Iron can be found in meat, poultry, eggs, fish, seafood, veggies like spinach, sweet potatoes, and broccoli, breads and cereals like oatmeal, fruit like strawberries, raisins, prunes, and dried apricots, beans, lentils, tofu, black strap molasses, and cooking with a cast iron pan. You absorb about 30% of iron from meat, poultry, and fish sources but you only absorb between 2 and 10% of the iron from plant and grain sources so it is really important to include foods rich in Vitamin C to help absorption. Many little ones are also on medication for reflux. If they need to be supplemented with iron, it is important to separate the medication from the iron by 2 hours because the iron will decrease the efficacy of the medication. My favorite fun fact is that many of these iron containing foods also contain zinc, another important mineral that is needed for your taste buds. A diet low in zinc may play a part in picky eating! #rochesterny #iron #zinc #vitaminc #calcium #atoznutrition #wellnesswednesday #meat #beans #grains #veggies #growth #preventpickyeating #nutrition #registereddietitian

www.nutritioncareofrochester.com

These breakfast muffins are a hit, so easy to make, and help for a quick grab and go bite to eat! 2 cups mashed banana 2 cups dry whole oats 2 eggs 1 cup frozen organic blueberries 2 tsp vanilla 2 tsp baking powder Bake at 425 for 5 minutes and 375 for 15 minutes for 1 dozen muffins. The soluble fiber from the oats help with cholesterol and good bowel health! The antioxidants in the berries can't be beat and are a fun treat for the kids to find in each bite :) Enjoy!

These breakfast muffins are a hit, so easy to make, and help for a quick grab and go bite to eat! 2 cups mashed banana 2 cups dry whole oats 2 eggs 1 cup frozen organic blueberries 2 tsp vanilla 2 tsp baking powder Bake at 425 for 5 minutes and 375 for 15 minutes for 1 dozen muffins. The soluble fiber from the oats help with cholesterol and good bowel health! The antioxidants in the berries can't be beat and are a fun treat for the kids to find in each bite :) Enjoy!

www.nutritioncareofrochester.com

Please join us this Saturday, March 5th at noon for the rescheduled Infant Nutrition Class! If you carry Aetna insurance, this class may be reimbursable depending on your plan! All interested in learning about Infant Nutrition are welcome to attend. Please call 563-9000 or email amanda@nutritioncareofrochester.com to RSVP as space is limited. Hope to see you Saturday!

Please join us this Saturday, March 5th at noon for the rescheduled Infant Nutrition Class! If you carry Aetna insurance, this class may be reimbursable depending on your plan! All interested in learning about Infant Nutrition are welcome to attend. Please call 563-9000 or email amanda@nutritioncareofrochester.com to RSVP as space is limited. Hope to see you Saturday!

www.nutritioncareofrochester.com

H is for Honey! Giving 1/2 to 2 teaspoons of honey at bed time can significantly reduce nighttime cough frequency and severity, and improves sleep. It also aids in would healing when applied as a dressing. There are stories that eating local honey will improve allergies but this is not backed up by science as a fact. Experts say that the pollen that causes allergies are smaller windblown pollens that aren't found in honey. That doesn't mean you shouldn't buy local to support your community! Did you know that infants 1 year of age and younger should not have any honey products because they are susceptible to the Clostridium botulinum spore that may be present in honey. It is a rare but serious disease that affects the nervous system. #wellnesswednesday #honey #allergies #cough #healing #atoznutrition #rochesterny #registereddietitian

H is for Honey! Giving 1/2 to 2 teaspoons of honey at bed time can significantly reduce nighttime cough frequency and severity, and improves sleep. It also aids in would healing when applied as a dressing. There are stories that eating local honey will improve allergies but this is not backed up by science as a fact. Experts say that the pollen that causes allergies are smaller windblown pollens that aren't found in honey. That doesn't mean you shouldn't buy local to support your community! Did you know that infants 1 year of age and younger should not have any honey products because they are susceptible to the Clostridium botulinum spore that may be present in honey. It is a rare but serious disease that affects the nervous system. #wellnesswednesday #honey #allergies #cough #healing #atoznutrition #rochesterny #registereddietitian

www.nutritioncareofrochester.com