Houston Family Nutrition

08/18/2021

Hiking is fun, but did you know how great it is for your physical and mental health? Here are some of the reasons hiking is so good for you - make sure to save this post for when you need some motivation!

🥾Hiking Engages Your Core

Our “core” is considered those muscles in the midsection that power much of the movement in our body. They provide back support and contribute to our overall strength, balance, and stability. Hiking engages those core muscles because you're walking on an uneven surface and using lateral motion. Having a strong core can mean better balance and more power during activities such as lifting or throwing. It also means that you are less likely to experience a fall or an injury.

🥾 Hiking Provides Stress Relief

Hiking can alleviate stress by simply allowing you to be outside and around nature. The fresh air, sunshine, and great views provide natural stress relief. Studies have repeatedly shown that exposure to greenspace tends to ease our stress levels. Also, while hiking, people tend to focus on the task at hand which can take the focus off the stressors in our daily life. This means less time worrying. An added bonus is the extra boost of vitamin D from the sun which contributes to bone and brain health.

🥾 Hiking Provides That Extra Calorie Burn

Hiking combines the benefits of cardiovascular exercise along with movements that promote muscle building. In a nutshell, hiking is the ultimate workout. It’s more strenuous than just walking, which means a higher calorie burn. High intensity activity causes our heart rate to go up, which leads to burning more calories per hour. Hiking uphill can seem more difficult but those muscle-building benefits are also happening as you go downhill. This makes hiking a great consistent workout.

Do you like to hike? We've linked some of the best Houston hiking trails and nature walks in our bio, so go check those out. And let us know, what's your favorite thing about hiking?

12/08/2020

Dieting causes us to lose sight of the true purpose of eating. Food is not something we should focus on consuming in the smallest possible quantities.

Food is fuel for our bodies. Everything our bodies do requires nutrients (weight loss included! 😱)

You deserve to have the nutrients your body needs. You deserve better than dieting.

Double tap if you agree!

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12/02/2020

In today's episode of , we're introducing you to another of our incredible registered dietitians, Denny Dao.

Denny has felt the desire to help others since he was young and loves helping people transform their health through nutrition. He meets his clients wherever they are on their wellness journey and develops tailored nutrition therapy that's right for each individual client.

When he's not helping clients acheive their nutrition goals, you can find him lavishing attention on his adorable Dachshund-mix, Chip.

To book an appointment with Denny, or any of our registered dietitians, email admin@houstonfamilynutrition! We're seeing all patients virtually right now.

11/30/2020

Do you ever find yourself falling into the trap of thinking fewer calories = healthier? When it comes to our nutritional health it is all about the nutrients - NOT calories.

You may be thinking, but if I'm trying to lose weight, shouldn't I be focused on consuming the fewest calories? The answer is an emphatic NO. In fact, the fat burning process relies on nutrients. If you're not feeding your body adequately, you can't even burn calories - you're just starving yourself.

When choosing foods, focus on getting the most nutrients you can. Make sure to:
✔️Incorporate multiple food groups into each meal
✔️Start with a portion
✔️Pay attention to your hunger cues
✔️Have some more, or an additional food group if you're still hungry

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11/24/2020

Holiday Meal Tips! Do you find yourself skipping meals and then are starving looking to eat everything in sight? Or eating just because it's on your plate and before you know it you're so stuffed you can't move?

With Thanksgiving coming up, this fullness calculator might just come in handy.

The idea behind this scale is that it reminds you to check in with yourself. It's great to enjoy a good meal during the holidays, but eating mindfully is the best way to avoid uncomfortable overeating.

Before Eating: Check in with your hunger. Don't wait til you're a 1 or a 2. Ideally, you should eat something when you get to a 3 or a 4. That means, don't 'save up' for Thanksgiving dinner. Eat regular meals throughout the day.

During Eating: Again, check in with your hunger, or, in this case, fullness. Eat and enjoy your delicious meal and then gauge your hunger or fullness level. Are you around a 6 or 7? Great, you're best off stopping there. If you keep on going, you'll be uncomfortably full.

Hopefully these tips can help you with your holiday meals. What's one food your most excited to eat this Thanksgiving?

11/23/2020

For the freshest produce, choose in-season produce. Here's what's in-season in the fall: (Make sure to save this post for when you go grocery shopping or plan your menu!)

-Apples
-Bananas
-Beets
-Bell peppers
-Broccoli
-Brussel sprouts
-Cabbage
-Carrots
-Cauliflower
-Celery
-Collard Greens
-Cranberries
-Garlic
-Ginger
-Grapes
-Green Beans
-Kale
-Kiwi
-Lemons
-Lettuce
-Limes
-Mangos
-Mushrooms
-Onions
-Parsnips
-Pears
-Peas
-Pineapples
-Potatoes
-Pumpkin
-Radishes
-Raspberries
-Rutabagas
-Spinach
-Sweet potatoes & yams
-Swiss Chard
-Turnips
-Winter Squash

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11/17/2020

Have you ever tried a yellow kiwi? Kiwis in general are alright but yellow kiwis? First time I had one it blew my mind. I might even call it the best fruit out there. Biting into it gives you a burst of sweet, juicy, refreshing deliciousness. Cut it into slices or spears, or eat it whole - either way it's the most delicious treat. Yes, a treat. This fruit rivals any candy out there - honest.

They're not hard to find either. I get these from every week.

Have you had one? What do you think? If not, what's your favorite, can't-live-without fruit?

🥝

11/06/2020

I don't know about you but I'm so ready for the weekend! If you like to experiment with new recipes on the weekend, here's one for you to try from

Korean Beef Ssam Lettuce Wraps

Ingredients

1 ½-2 lbs. Flank Steak

2 heads bibb lettuce, leaves separated and washed

MARINADE INGREDIENTS

1 cup apple juice

½ cup pineapple juice

½ cup soy sauce

1 white onion, thinly sliced

½ Tbsp. toasted sesame oil

1 Tbsp. honey

SSAMJANG DIPPING SAUCE INGREDIENTS

2 Tbsp. Korean seasoned soybean paste (doenjang) or red miso paste

2 Tbsp. Korean chili paste (gochujang)

1 Tbsp. toasted sesame oil

½ tsp. soy sauce

1/4 tsp. salt

1 Tbsp. honey

1 Tbsp. rice wine vinegar

4 garlic cloves, minced

1 tsp. toasted sesame seeds

SUGGESTED TOPPINGS

Steamed rice

Kimchi

Spicy cucumber salad

Bean sprout salad

Preparation

Combine marinade ingredients in a food safe plastic bag. Add Flank Steak and marinate for 30 minutes to 24 hours.

Preheat gas or charcoal grill to 400℉. Remove meat and discard marinade. Lightly season Flank Steak with salt and pepper. Place steak on oiled grates and grill for approximately 5-6 minutes on each side, flipping only once. Cook until steak reaches an internal temp of 145℉ in the thickest part of the steak. Transfer the steak to a platter and allow to rest for 5-10 minutes before slicing against the grain.

While the steak is resting, whisk all dipping sauce ingredients together adding small amounts of hot water until sauce has reached desired consistency.

Fill bibb lettuce cups with steak and top with ssamjang and desired toppings

Enjoy!


#ｔｇｉｆ ✌️

11/04/2020

Continuing on with our team introductions, today we're introducing Kassi Beasley! Kassi is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She helps clients figure out what will work best for them and supports and motivates clients along their journey!

Kassi has two daughters and loves food. Some of her favorite activities include cooking, eating at new places, and introducing foods she loves to her daughters!

We love having Kassi on the team!

Have a question for one of our dietitians? Feel free to DM!

11/03/2020

Ever wonder how dietitians can help you? Well, one way to think about it is, dietitians are your guide along this journey you're taking.

First we help you figure out where you want to go and what you'll need to do to get there.

Then we guide you along, using our toolkit that has everything you need to get you where you're going, so you're never alone and never in a situation you don't know how to face!

07/21/2020

So often, when people start to incorporate healthier eating and regular exercise into their lifestyle, the first (and often only) thing they look at is the number on the scale. But did you know how many non-scale measures you could be looking at to see the impact of a healthier lifestyle?

♥️As you incorporate more exercise into your routine, your resting heart rate will go down, making for a healthier heart. That's an actual number you can measure - and it's often included on fitbits and other fitness trackers. You'll feel stronger, you won't find your heart beating like crazy after exercise, and you'll have more energy!

🌬️Your VO2 max is another measure of how your new lifestyle is benefitting you. It's a measure of the maximum amount of oxygen a person can use during a workout. The higher your VO2 max, the better your endurance. You'll notice this in your ability to do longer workout, and do things like climb stairs without getting winded. Your VO2 max can be measured to an extent on fitness trackers, or via a test.

💦Body fat percentage is another one that is not tied to the scale. The scale might not budge but you'll be noticing more muscle as you get stronger. That's because less of your body composition is made up of fat, and more of muscle.

💉Lastly, lab tests for things like cholesterol levels will show higher levels of good cholesterol.

All this to say, that number on the scale is just one small, tiny part of the picture. When looking at the impact of a healthy lifestyle, the items mentioned above are what should be measured, and attributed more weight (pun intended).

07/14/2020

Let's talk about carbs. All over social media I see people talking about wanting to lose weight and other people recommending they cut carbs.
Please don't:
1. Listen to nutrition advice from random people on Facebook unless they have nutrition qualifications
2. Cut carbs
Carbs are friends. Carbs are part of a balanced diet. Carbs are a vital macronutrient. Carbs taste good. Carbs literally provide your body with energy.
Cutting entire food groups will rarely result in sustainable weight loss. Instead, focus on giving your body what it needs - ALL the nutrients, from whole foods sources, and don't forget treats when you need them!

06/23/2020

Lots of people avoid pasta like the plague. (Can we use that expression these days??😂) But like tons of other foods, pasta can (and should, if you like it!l) be part of a balanced diet!
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I like to use whole grain pasta and combine with other foods, like spinach and egg in this pic, to create a filling, healthy, balanced meal!

06/17/2020

Is smaller better? When it comes to your greens, it might be! According to some studies, microgreens can have as much as 40x more nutrients than mature greens. Plus they instantly up to aesthetics of any dish!

was kind enough to gift us some Texan-grown microgreens to try out and they did not disappoint!

Here, our intern topped a slice of toast with tomato, avocado and a mix of arugula and amaranth, with aside of egg and some blackberries for a delicious (and really good-looking 😎) meal.

🌱 🌈

06/15/2020

HFN is celebrating our third anniversary! We are so grateful to all our clients, team members, care partners, and supporters for helping us further our mission to improve the health and well-being of Houstonians and the broader teleconnected Texas community. Thank you for being a part of our mission for the past three years - we look forward to sharing with you amazing things to come!

05/25/2020

Happy Memorial Day! Remembering the brave men and women who gave their lives for their country. We are forever in their debt.

05/21/2020

Have you ever made pasta from scratch?
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One of the things I believe in is if you're going to indulge, do it right! I tend not to keep prepackaged treats in the pantry - if I want one, I will make it from scratch.
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It makes the experience a mindful one, where I decide that I'm going to have something I really want and take the time to prepare and enjoy it, rather than mindlessly grabbing it from the pantry.
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In case you're wondering, this became an amazing fettuccini Alfredo 😋😋
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05/20/2020

Is it possible to get greens in every dish? Challenge accepted! 😂
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Pizza on lavash bread topped with spinach, sauteed kale, and spinach salmon patties - easy, nutritious, and delicious.
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These salmon spinach patties are a great kid-friendly combo food. I mixed a can of salmon with a can of spinach, an egg, some bread crumbs, salt, pepper, garlic, lime juice, and my secret ingredient - mild salsa!

05/19/2020

Hydration! Everything our bodies do relies on proper hydration. Without it, we can experience, fatigue, constipation, headaches, brain fog, and so much more.
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How much should you be drinking? There's no set amount and everyone is different and different days might be different depending on your activity level but on a general basis your urine should be clear - that will indicate that you are well hydrated.
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Not a fan of plain water? Add lemon, a little bit of grape or cranberry juice. Lots of fruits have high water content as well. I love making this refreshing watermelon cooler - frozen watermelon ( or fresh and just add ice), lemon juice, a bit of grape juice and a drizzle of maple syrup. Perfect for a hot sunny day! (Or should I just say, everyday for the next 5 months here in Houston 😂)

05/04/2020

Doubling down on greens these days. This salad is a delicious combo of spinach, chickpeas, diced bell peppers and cucumbers 🥒, sun-dried tomatoes,🍅 feta cheese, avocado 🥑 and a hard-boiled egg🥚
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Salads are a great way to get in lots of greens and veggies, but not the only way! Steamed or roasted veggies, smoothies, and soups are other delicious ways to up your veggie intake.

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The best way to get more veggies in is the way that works best for you. Not a salad person?🤷‍♂️ Forcing yourself to eat salad isn't sustainable or enjoyable. Look at other ways to get your vegetables in, or other creative salad recipes you may not have tried before!

04/27/2020

We love getting pictures of the food our clients start making when they start working with us. This client was excited to use a new air fryer and made these delicious looking wings! 😋😋😋

04/22/2020

Which plate has more food on it?
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Actually, they both have the same amount! The larger plate size makes it look like there's less food, because there's more white space. Your brain looks at the big plate and says, wow that's rather empty. It looks at the small plate and says, look at that nice full plate. It's called the Delboeuf Illusion.
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So if you find yourself overeating, one of the easiest fixes is just start eating off a smaller plate. You'll automatically take less, without feeling restricted. And, of course, if you REALLY are hungry, you can always take seconds, but you won't be eating more just because that's what's on your plate.

04/19/2020

Good news! Your quarantine just got upgraded! The HFN Healthy @ Home program is a FREE guide with fun activities + easy-to-follow videos for the whole family 🙂 Fitness has never been easier!

Share with your family and friends - and click below to download the free guide!

HFN Healthy @ HomeHouston Family Nutrition cares deeply about the health and wellbeing of our fellow Houstonians and Texans. We know the current situation can take its toll on both our mental and physical health, and we want to help. That’s why we created a program to keep you and your loved ones ...

04/01/2020

I hope y'all are weathering the current situation ok! We're counting our blessings for what we have and hoping this all passes soon. Enjoying lots of fresh fruits and veggies for snacks these days, like these juicy citrus fruits!
What are your go-to snacks during this trying time?

03/27/2020

In times like these, it can feel like the world has stopped turning. Like everything we've known has changed, and we don't know what the world will look like when this is all over. Taking a walk the other day, I came across this log and it was oddly reassuring to see that while everything has changed, nothing has changed. Nature is still at work, and there's growth and rebirth happening in the wild, even while humanity's activities have come to a screeching halt. But this too shall pass, and humanity will have its own rebirth soon, and my hope is that the messages and lessons we've learned during this time will stick with us, and make us all the better for it.

03/25/2020

We're all looking to make sure our immune system is operating at peak efficiency. Here are some ways to help you boost your immune system naturally.

How to Boost Your Immune System NaturallyWhen viruses are going around, the best thing we can do is ensure our immune system is working at maximum efficiency. There are many ways to boost your immune system naturally. Here are just a few.Nourish NaturallyMake sure to get plenty of essential amino ac...

03/13/2020

We are here for you, even if you can't be here. Contact us to learn about our options.

03/12/2020

Next up for are

There are actually 8 B vitamins, which help various enzymes do their jobs - like releasing energy from food, and transporting oxygen and nutrients around the body. Pretty important jobs!

Luckily, these vitamins are present in a lot of the food we eat everyday, like:

Beans
Chicken
Fish
Nuts
Oranges
Avocado
Spinach
Milk
Yogurt
Cheese
Eggs
Meat
Peas

So the next time you sit down to a meal with any of these foods, try to picture the good you're doing your body by providing it with this vital nutrient!

03/11/2020

Happy RD Day!


Academy of Nutrition and Dietetics
Texas Academy of Nutrition and Dietetics

03/09/2020

Meal prep on steroids! While it's not always realistic to spend hours and hours on meal prep on the weekends, here are some tips to help meal prep go quicker. After all, we want to make healthy eating as convenient as possible! (For more tips check out our blog post on meal prep - link in bio)

✔️ Your oven is your friend - eliminate foods that require you to watch them, stir them, etc
✔️ Frozen vegetable mixes are a great way to avoid spending lots of time chopping vegetables
✔️ Have a slow cooker? Package raw ingredients + spices together and freeze them for later in the week. Then pull it out one morning and dump into the slow cooker before you go to work.
✔️ Try to prep ingredients you can use in a variety of different ways. For example, I like to prep quinoa that can be a side dish on its own, added to a salad, made into cheesy bites, etc.

What are your best meal prep hacks?

@ Houston, Texas

03/05/2020

March is ! We're celebrating by going back to basics all month long, with our series. There are lots of opinions about what food is or isn't but at its core, FOOD IS FUEL!

Every time we eat we have the opportunity to provide our bodies with the vitamins and minerals it needs to perform all its functions and keep us healthy. This series will take a look at some of the vitamins and minerals our body needs and where to find them!

Up first, ! People usually associate vitamin A with carrots, but actually the foods with the highest concentrations of vitamin A are liver and fish oils.

Vitamin A is important for normal vision, our immune system, reproduction, and to help out hearts, lungs, kidneys and other organs work properly.

Stay tuned for more info!

03/02/2020

Since the is on everyone's mind, we've compiled a helpful page to help track the outbreak, as well as helpful tips on keeping yourself healthy. (Please note, outbreak map works best on desktop)

World health officials are taking the current coronavirus threat seriously. While there are at present no confirmed cases of the coronavirus in Houston,

02/27/2020

A big thanks to for having me on her podcast! It was great to be able to chat and reflect back on my journey so far.

Conversation 158:  The Story, Journey and Passion of Moe Schlachter MS, RD, LD, CDE “The beauty of our profession is sometimes we’re talking about really serious illnesses and diseases and the mood in the room can be a little grim - but sometimes we get to connect with our clients and back ...

02/25/2020

To me as a dietitian, this is the best marker of success I can hear from a client. "I don't worry about food anymore."

How powerful is that? How FREEING? Most of us don't even realize how much of our time and attention we devote to food. "Should I eat that?" "I wish I hadn't eaten that." "I wish I could eat that."

But when we start healing our relationship with food, it no longer becomes something to obsess over. We have our healthy habits down pat and we may eat 'that' or not, but we regain all the mental energy we used to expend on deliberating over our food decisions.




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02/20/2020

This just in! Registered Dietitian Nutritionists, like the pros at Houston Family Nutrition, are scientifically proven to help you reach your health goals, beating out:
- That plan your friend is trying
- MLM health products
- Social media influencers
- 'Superfoods'
- Kim Kardashian's latest diet

A new study found patients had the most successful weight loss when they worked with a registered dietitian. Would you give it a shot?