Tuesday, February 28, 2012

Plate Shapes

This is Mary S's,the biking dietitian's, favorite portioned plate. If you can't get out on your bike yet, start working on filling your plate with smaller portions of each food group to work on your new spring shape. This is an example of a portioned plate that works well for keeping portions small and encouraging variety in each section.

March is nutrition month. This is Mary S the Dietitian who plans to celebrate the coming of all the new things in spring with a new plate. A simple change in the size and distribution of your plate can lead to better health and a 5 to 7% weight loss in a year.
Each year the Academy of Nutrition and Dietetics picks a theme to promote. This year it is a simple message that I have found to be very effective. Wheaton Dietitians have been telling patients for years to fill one fourth of an eight inch plate with a different serving of a food group. Serving is a vague term which is why we use food models to demonstrate this concept. Visual comparisons used include: the piece of meat the size of a deck of cards, size of computer mouse for a potato, golf ball for serving of peanut butter or 4 dice for a serving of cheese. Patients look for loopholes such as asking if each serving can be piled 4 inches high. This is not such a “Wheaton Wise” strategy.
This is easy to remember meal planning strategy that helps you get a healthy assortment of protein, fats, carbohydrates, vitamins and minerals. We recognize this is not always easy to do as time and taste preferences can be barriers. Participants in many of our programs remember this simple meal planning strategy and find it produces results without all the measuring and counting.
Companies have started to sell portioned plates to make it easy. I prefer dishes in my own personal favorite color themes and shapes such as polka dots and bicycles. I have attached photos of my favorite plates. The stores are filled with new spring colors so while you are out looking for great food buys check for a new plate.

Sunday, February 26, 2012

Temporary Price Reduction

Welcome to Wheaton Wise, this is Mary S., in addition to being a Registered Dietitian and Diabetes Educator, I am an avid bargain shopper of food and plan to share money saving tips on this site. I have been with Wheaton for 24 years where I continue to learn and share my nutrition knowledge with individual clients, community speaking engagements, support groups and now this blog.
The blog will allow me to feature topics others have asked about or I have learned while researching a presentation or specific client issue. It will also be a great way to share deals, food reviews, cooking gadgets, recipes and address the latest nutrition controversy. The cost of eating healthy is a big concern.
Temporary price reductions are unadvertised sales that occur in some area grocery stores to sell products that are close to their expiration date. Many of these items you could eat in the next few days and there would be no safety or quality issues. Deals will be needed to keep buying healthy fuel for our bodies while faced with more money being spent on fuel for our vehicles. You will see a biking for food plan in later posts.
This week all of my coworkers in Cardiac Rehab were excited about the $1.00 Chobani Greek Yogurt at Fareway. I believe this had ranged from 1.22 to 1.49 in area stores. I am a fan of many brand names of Greek Yogurt as it is a healthy food you can eat in limited time. This is a food that can provide a great source of protein, calcium, potassium and probiotics. Many people like the texture and taste. Like all foods some brands and flavors are preferred over others.

One word of caution, Sometimes these deals are disappointing in the produce aisle. I recently bought the California Mandarins or “cuties’ on a clearance sale for $4.99 but turns out they tasted like lemons. The store did refund my money so remember you can return produce, just keep your receipt. I would recommend calling first to confirm the stores return policy and timeframe on produce rejects before driving it back. In this case, I didn’t have to rush back to the store with the rotten product just a receipt and a note on who I talked to about the issue. We wouldn’t be "Wheaton Wise” if we spend $4.00 in gas to save $4.99 so I waited until my next trip to get the refund.
To find just reduced deals consider adding a 10 minute stroll around a conveniently located store once or twice a week as a way to get a little more activity on cold, snowy or rainy nights. Skip the chip and cookie aisles. Staying in the outer grocery aisles is a smart strategy for finding fresh and healthy food. Foods like dairy, meats, fresh produce can be temporarily price reduced before they reach their sell by date. I have stumbled across 24 oz. cottage cheese for 50 cents and if this happens again I will be sure to post so check back often for deals! If you find deals be sure add your comments.

Wednesday, February 22, 2012


Hi everyone out there in blogger land! Welcome to the first week of the Wheaton Wellness Blog! Each week you will have experts(dare we call ourselves that?!) :)......talk to you about anything and everything that deals with wellness. Since this is our first day together- just wanted to introduce myself. My name is Sheri and I work at Covenant-Kimball Ridge Center in the outpatient rehab and wellness facility. I really enjoy working here and one of the best things about my job is seeing all you hard working peeps out there working so hard to become healthier and more fit in the gym or in the fitness classes! I just wanted to give a big HOO RAH to the RIPT participants who are in week of the program and continue to work their butts off(litterally!) It's fantastic to see you work so hard in class and I know you are seeing and feeling the benefits of working so hard! Hard work definitely pays off...and it can be fun, right?!?! If you are just starting a new wellness/fitness program and need advice or help....don't hesitate to call us or stop in! Remember- it takes about 6 weeks to create a habit- so never give up! Let us know if you have questions out there that we can help you with. In the mean time...keep moving!

Tip of the week: When walking or running on a treadmill, always put it at an slight incline. This helps take tork off your knee(if you have knee issues) and you are running against resisitance. If you keep the treadmill flat- it is PULLING YOU.....the incline will make you work harder and burn more calories. Sheri