Nutrition Mission to Serbia
I have had it on my heart for years now to go on a mission trip where I can implement my nutrition knowledge to implement a lifestyle change for low income populations across the world. My church has created a medical & education based mission trip where we will be offering medical assistance in clinics within the Roma communities of Novi Sad, Serbia and Montenegro–all while sharing the good news of Jesus Christ. I specifically will be able to offer nutrition education on how to live the healthiest life possible with the resources available to those in Serbia.
A large monetary cost is associated with executing a mission quite like this. Enter the Nutrition Mission Zumbathon in Cherry Hill NJ, where donations will go directly towards the fundraising costs! These donations will be the vehicle to get me from Florida to Serbia for 9 days to accomplish what I feel I was put on the Earth to do—to be a light to the world wherever I am able. Not in the NJ area? Please take a moment if you can to visit my Serbia site: http://bit.ly/2kpLFPo! We have an opportunity to help others rise above the hand-me-down life given through generational poverty.
Who: Cassandra Golden MS, RD, LDN
What: Medical mission trip with Next Level Church (based in Fort Myers, FL)
Mission Organization: Propel Initiative (http://propelinitiative.org/about-us/the-short-version/)
Where: Serbia and Montenegro
When: June 15, 2017 to June 24, 2017
Nutrition & Mental Health
“Although the determinants of mental health are complex, the compelling evidence for nutrition as a crucial factor in the high prevalence and incidence of mental disorders suggests that diet is as important to psychiatry as it is to cardiology, endocrinology, and gastroenterology”. -Dr. Jerome Sarris, PhD on behalf of The International Society for Nutritional Psychiatry Research
Harvard researchers found that in women, diets high in foods that trigger inflammation (sugar-sweetened or diet soft drinks, refined grains, red meat, and margarine) and fewer foods that prevent inflammation (wine, coffee, olive oil, and green leafy and yellow vegetables) have a greater risk of being diagnosed with depression than those who eat mostly the less inflammatory diet.
In a 2010 study published in the Archives of General Psychiatry, 81 people at extremely high risk of schizophrenia took 1.2 g of omega-3s or a placebo daily for 12 weeks. Almost 30% in the placebo group had developed the disorder compared with 5% in the omega-3s group! The daily dose given was capsules provided 700 mg of EPA , 480 mg of DHA, and 7.6 mg of mixed tocopherol (vitamin E).
In a research review published in the Journal of Clinical Psychiatry in 2011, research showed that omega-3s had a significant effect on bipolar depression but not on bipolar mania.
The researchers compared levels of omega-3 fatty acids of 800 individuals who committed suicide with those of 800 randomly selected controls. They found that all the service members had low omega-3 levels, and that suicide risk was greatest among individuals with the lowest levels of DHA, the major omega-3 fatty acid concentrated in the brain.
Creating an anti-inflammatory meal plan:
I take the Target brand 100% Wild Alaskan fish oil, which has 720mg omega-3s per serving (which is TWO soft gels). This is a cost effective ($4.79) and crustacean shellfish free option with no fishy aftertaste!
Feeling fancy? Try a liquid with passion pineapple or strawberry banana flavor!
Ready for your sparkly new meal plan? Please visit www.CassandraGolden.com to get started on your FREE initial nutrition consultation!
Happy Birthday, Nutrition Nibbles!
One year ago today, Nutrition Nibbles Consulting, LLC was officially established as a small business. With every birthday comes gifts (duh!) and I have two gifts for you…keep reading!
Hands down, the best part of this year has been the relationships I’ve gotten make with people.
Life is all about people. I am in the people business and I couldn’t be more happy!
But wait, there’s more!
Want to know more?! Head over to my website for this birthday gift from me to you!
How choose a weight loss program for 2017
My very first recommendation is to choose a program that focuses on overall health, not just foods allowed and not allowed. Changing your lifestyle is the only way to experience long term weight loss!
1. Has a plan to keep the weight off over long term, which means it lasts longer than a specific number of days (like…21 or 30 for example).
2. There are health professionals available for guidance on how to develop healthier eating and physical activity habits. Downloading a generic list of foods you’re not allowed to eat will not lead to a successful lifestyle change!
3. The program has ongoing monitoring, and support for accountability.
4. Slow and steady weight-loss is recommended (from ½ to 2 pounds per week, although weight loss may be faster at the start of a program). Empty promises of losing 20# in one month is unsafe, ineffective and a waste of money!
· Mindfulness means paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”- From the world-renowned meditation teacher Jon Kabat-Zinn, PhD.
· Research shows how mindfulness benefits patients with cardiovascular disease, depression, chronic pain, and cancer, and studies report decreased stress levels and increased quality of life.
· People who restrict their eating often under-eat because the calorie intake specified by a weight loss program has not been tailored to their specific energy needs.
· When under eating takes place, the hormone ghrelin increases over this time period. This can lead to ravenous hunger. Eventually, in response to this hunger, these individuals will “fail the diet” by overeating and even food binging. In response to intense hunger, people may also eat more quickly, which doesn’t allow certain hormones to signal fullness cues. Conversely, mindful eating relies on hunger and fullness cues and does and avoids “off limits” foods.
· For more information on my personal journey with mindful eating, please visit http://cassandragolden.com/cassandras-story.php
I can help! I would be more than happy to answer each one of these questions for you to learn about the long term weight loss programs offered by Nutrition Nibbles Consulting, LLC! Please don’t hesitate to message me through the website, Facebook, Instagram or through NutritionNibbles@gmail.com!
Mocha Iced Latte “without the Moo!”
To say that I am obsessed with iced coffee is an understatement. There is just something about the crisp, refreshing taste of a cold cup of iced coffee that just jolts me into excitement. It is my pleasure to announce the award winning (at least in my household!) Mocha Iced Latte “without the “Moo”!
What is “without the moo”, you ask? Great question! It simply means no dairy. I order my “moo-less” milks from I’m Simply Nutty, LLC! They’re made locally in my own backyard with no artificial ingredients, preservatives, or fillers. Five simple ingredients is all it takes for a delicious glass of mocha almond milk. Just add coffee and you’re on your way to a fabulous day!
You see, using almond milk reaps many benefits. It is low in calories, contains no saturated fat or cholesterol, and it is a good source of vitamin A and D. Nut milks are naturally lactose free, making it a great choice for those who have sensitivities to lactose or who are lactose intolerant!
1 cup raw almonds
3 cups filtered water
1 tablespoon raw cocoa powder
2 medjool dates
A pinch of sea salt
1. Soak almonds in three cups water for at least 8 hours or overnight.
2. Drain water.
3. Pour almonds into a fresh bowl and add in 3.5 cups water. Slowly ladle the almonds and water into a juicer until all almonds are juiced.
4. Transfer the almond milk to a blender.
5. Add the cocoa, dates, and salt to the blender. Blend on high for 1-2 minutes until smooth and creamy.
6. Pour into glasses or a pitcher and serve. Refrigerate leftovers and shake or stir vigorously before re-serving as the solids will separate out from the water.
Have leftovers? Pour milk in an ice cube tray and freeze - TADA! Now you have Chocolate Almond Milk Ice Cubes. Add to your coffee instead of ice. This will eliminate watering down your coffee
1 cup Cold Brew Coffee
½ cup Chocolate Almond Milk (see recipe above) frozen in iced cube tray
Add all ingredients to your favorite cup - sip - and ENJOY!
What does a Dietitian eat for the holidays?
There is a cloud of uncertainty surrounding what a dietitian eats. I’d love to address this inquiry. Before you do anything, check out my website for many more recipes that I implement in my own diet! I’m going to first suggest something that contains the color green..because i’m a dietitian and that’s what we do. We suggest greens. Enter stage left: my favorite red & green salad.
When I named this dish the Red & Green Salad, it reminded me of when my sister would name my dog’s dog toys. The names were so terrible it was funny. Here are some examples: Red Dog Toy, Brown Bear, Yellow Dog Toy, etc. I’m happy she now has assistance when naming my nephews toys. They’ve upgraded to Rodney, Toby, green blankie (still needs work), Christmas Penguin (there’s an entire story on this “kids” toy that is for another day!). Nonetheless, this salad is descriptively named, perfect for a holiday gathering, and is nutritiously delicious. If you or your guests are apprehensive of tofu, it can be replaced with chickpeas, shredded low fat mozzarella cheese or grilled chicken.
My favorite recipe for the holidays came from my very first
coworker when I moved back to Florida. Her name is Adriana and she is on her
way to being a fancy physician’s assistant. We call them Turkey Balls. These spheres
of lean meat are filled with granny smith apples, fresh sage, cranberry &
orange zest. I use the recipe From Erin,
who is the dazzling owner of Well Plated. Click here for the recipe!
What kind of a young person would I be without adding a “healthier” holiday drink option? Please note my recent blog post on the dangers of holiday drinks! I also have free handouts on Healthier Holiday Drinks and Healthy Living Through the Holidays!
Autumn Apple Sangria: (6 servings)
2 cups diet ginger ale
1 bottle (750mL) Pinot Grigio
1 bottle (16oz) Nantucket Nectar’s pressed 100% apple juice
1 Chopped apple
1 Chopped pear
2 branches of red grapes (how do you measure grapes anyways?!) cut in half.
6 cinnamon sticks
2 tsp ground cinnamon
½ cup caramel apple vodka (optional)
Combine fruit and add to a pitcher. Sprinkle with cinnamon. Add white wine (and optional caramel vodka) on top of fruit. Soak for 4 to 8 hours. Add ginger ale and apple juice. Garnish each glass with a cinnamon stick. Enjoy responsibly!
3 Rules For “Healthier” Holiday Drinks
“I’ll just have one hot buttered rum”. FAMOUS LAST WORDS. Easily 459 calories later (that’s no exaggeration and found in just ONE serving!)…this may be the reason behind popping that top pants button, you know what I mean?
With descriptions like “it tastes like you’re drinking a cinnamon roll!” these drinks sell themselves! These festive holiday drinks easily can easily contain our allowance of saturated fat and sugar for the entire day!
Perhaps hot buttered rum isn’t your “cup of tea” (see what I did there?!). How about some peppermint eggnog punch, registering at just 688 calories, 95 grams of sugar and 343 milligrams of cholesterol PER SERVING. Fan of the nog? Check out this lineup: egg yolk, sugar, whole milk, yellow food coloring, heavy cream…and of course spiced rum.
You may be asking yourself…so what should I order? Nothing. Just kidding! If hot buttered rum and peppermint eggnog punch are your favorite holiday drinks, the key is to be aware of how much of it you’re drinking. I see nothing wrong with getting a taste for these delicacies, enjoying it immensely, and moving on to something less intense. There are surely better for-you holiday drinks that will raise your spirits without raising your pants size! Included below are 3 simple rules:
Red wine comes with powerful antioxidants: flavonoids and resveratrol. Research suggests these nutrients have positive anti-inflammatory effects that could help slow the progression of Alzheimer’s disease & can help reduce the risk of developing macular degeneration (the leading cause of blindness in people over the age of 55!).
Tip: Add some festiveness (and extra nutrients!) to your wine by combining cranberries, pomegranates, apples and oranges, along with cinnamon sticks, mint, rosemary sprigs for garnish! Or, tried a mulled wine with spices and raisins.
Gravitate toward those with club soda or diet soda as the base. Try out a fun new holiday flavored vodka such as pumpkin pie, peppermint bark or salted caramel and mix with club soda!
Tip: Skip the simple syrup, chocolate or caramel syrups. Add in some holiday cheer with fruit, muddled mint or cucumber, ginger, or cinnamon sticks. Create your own drink rather than ordering off the fancy drink menu.
Aim for 8 ounces of water for every alcoholic drink consumed. This helps prevent dehydration, which can result from a night of holiday drinking. Pacing yourself with water can also prevent overeating due to the satiety effect (feeling full) that is accompanied by a glass of water.
Tip: Doctor up a glass of sparkling water with a splash of grenadine or throw some fruit in there to make it look fancy. No one has to know your libation is for hydration and overeating prevention only!
Heavenly Pecan Pie
Mix ingredients in a shaker with ice, and strain into a martini glass. (130 calories)
Orange Mango Pumpkin Martini
Featured in Women’s Health Magazine
Mix all ingredients in a shaker with ice, and strain into a chilled martini glass. Garnish with an orange peel. (120 calories per serving)
Disclaimer: Be advised that soda and diet soda aren’t being deemed as “healthy” by any means. Comparatively speaking, these options are a better choice than a glass full of heavy cream and egg yolks. Likewise, I am not suggesting that drinking alcohol is a healthy activity either. I remain firm in the recommendation of up to one drink per day for women and up to two drinks per day for men, as stated by the CDC.
In this edition of Dietitian Tells All...
I’m glad you asked! As a food lover, I can’t get enough of everything that breakfast has to offer. This is my favorite meal of the day and it could have something to do with that I’m an unashamed “morning person”. That’s right, I jump out of bed–turn music on and I immediately feel like i’m in a music video. I could go on but that’s for a whole different blog post!
Every morning begins with French pressed iced coffee. This is a non negotiable. Recently I’ve added a splash of silk-nog because I just love the nog. I also add a sprinkle of cinnamon when I’m feeling fancy. From there, it’s a toss up between whole wheat pancakes, a Greek omelet, and overnight oatmeal- which are my most recent obsessions.
I use Silk Nog, which is the soy milk version of eggnog. There are many other alternatives to the heavy stuff (regular eggnog). Here are other options:
There’s something about pancakes that I never get sick of. I think it’s the versatility that draws me in. Try out my whole wheat pumpkin pancakes which are always a crowd pleaser!
…I grab one of my favorites in addition to a piece of fruit:
Rx Bar, Quest Bar, Lara Bar, or a KIND bar.
Looking for a delicious vanilla protein & granola pancake recipe or Mediterranean egg white cups? Look no further than my website, where you will find my favorite recipes i’ve been recently creating!
Cheers to October Resolutions
The holidays. Do those two words bring warm fuzzy memories of family & fun? For some, it brings thoughts of stress coupled with emotional eating & peer pressure to consume every chocolate covered delicacy that enters the office. Unfortunately for many, the holidays bring pounds of unwanted weight gain that typically don’t vanish with the start of the new year.
The Huffington Post said it best: holiday gatherings require strategic planning, NOT abstinence from your favorite foods. Authors of ‘Intuitive Eating’ also said it best when they advised readers to allow an unconditional permission to eat, which prevents uncontrollable cravings and eventually food binges. This result can be accompanied by guilt, shame, and discouragement. The most wonderful time of the year should NOT be accompanied by such feelings! And it truly doesn’t have to.
Just like anything in life, preparation is key. Equipping yourself with a game plan going into the holiday season sets yourself up for success (also known as preventing holiday weight gain!). I have designed a three-month package that specifically for this time of the year…specifically to get you from October to January.
This isn’t a “fix” or “cleanse”. In my opinion nothing is fixed or cleansed if you continue to have to fix it and cleanse it. This is a jump start. This is me providing you with everything you need to know to confidently saunter into that holiday party. This is me cheering you on as you grab your life by the horns and really rock it out. This is me telling you what has worked for me and my clients long term. It’s not a diet plan. It’s not a fad. It’s not a last minute desperate plea before fitting into that New Year’s dress (or suit) kind of thing. No magic potions, no special procedures. Just research based recommendations, organized in a timely manner from a Licensed Dietitian Nutritionist.
It’s time to put the wonderful back into the most wonderful time of the year. Click here if you’re ready to have the best holiday season you’ve ever had!
For more info about my services, visit my website! www.CassandraGolden.com
To read the full article from The Huffington Post titled, Digging into the Truth About Holiday Weight Gain: http://www.huffingtonpost.com/albert-einstein-college-of-medicine/digging-into-the-truth-ab_b_8639956.html
10 things to know about this Dietitian
Hi. My name is Cassandra. I am a Registered Dietitian. I say um a lot. I lose my train of thought. I’m not a boot camp dietitian. I am a self love dietitian. I discourage forbidden foods & diet labels. I’m affectionately known as “Cassandra the Dietitian”, with an emphasis on “sondra”. This is my current day, humor-inspired (because, why not?), life altering guide for all things nutrition. Let’s proceed to the 10 things not many people know about this Dietitian.
Before you decide whether or not you want to read my future blog posts…
Now that you know me very well…we can proceed. First things first: I bet you didn’t know I can cook. The first recipe i’m sharing with you isn’t cooking or baking, actually. It’s mixing. I think we can all mix. A nice mix is always good.
Dietitian Approved Ingredients:
1 ½ cup steel cut oats (uncooked) (i didn’t actually mean to buy steel cut)
⅓ cup pumpkin puree
½ tsp cinnamon
½ tsp pumpkin pie spice
4 tbsp homemade pumpkin spice chunky almond butter (imsimplynutty.com)
⅓ cup lite maple syrup plus one tablespoon
Dietitian Approved Directions:
1. Thoroughly mix oats, pumpkin pie spice and cinnamon. Set aside.
2. In a separate bowl, add Simply Nutty homemade almond butter and lite maple syrup together and heat in microwave for about 25 seconds. Add the pumpkin to this mixture and let cool.
3. Combine the almond butter/maple syrup mixture to the oats/pumpkin pie spice/cinnamon mixture. Form a dough ball and chill in the fridge for about 15 minutes.
4. Remove from fridge and form small spherical bites (about 1 inch).
5. Enjoy! Store in the fridge in an airtight container.
First of all I didn’t mean to buy steel cut oats. It was a beginner’s mistake on my part as I somehow got caught up in the “steel cut oats” hype. If anyone is wondering the difference in nutrients between steel cut and rolled oats: there isn’t any. Click here to learn more. http://www.prevention.com/content/whats-healthier-steel-cut-oats-or-rolled-oats.
Now that my beautiful friend Gabrielle creates homemade almond butter, peanut butter, & cashew butter along with making raw almond & cashew milks I will never buy it in the store. I have luckily been able to be her taste tester! Imagine a homemade maple crunchy almond butter and a glass of unsweetened almond milk only 3 ingredients or less! You will thank me later: http://www.imsimplynutty.com/nutty-milks. Ask about her specialty flavors (pumpkin spice, maple)! Today I got to taste her new recipe: pumpkin spice almond milk and pumpkin spice cashew milk. She really uses pumpkin puree in the recipe…not a pumpkin pie spice!
Be well. Be blessed.
Just two Dietitian’s on a Mission, delivering knowledge on the Christian Television Network! This pose was unplanned yet perfectly portrays our personalities. You can catch the show ‘Dietician on a Mission’ live from anywhere worldwide on CTN.com or locally (SWFL) on channel 10 tomorrow at 10am! The topic is on the changes coming to our beloved food label! #DietitianOnaMission #Channel10 (at Punta Gorda, Florida)