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Houston Family Nutrition

Houston Family Nutrition Expert nutrition and culinary services in Houston. Nutrition counseling via Skype also available. Houston Family Nutrition is a full service nutrition clinic offering a variety of nutrition and culinary services including nutrition counseling (in-office, in-home or via Skype) for patients struggling with diabetes, weight management, and other health issues, grocery tours and cooking classes to help you learn how to shop and eat right, as well as personal chef services.

Moe Schlachter, MS RD LD CDE is a registered dietitian, certified diabetes educator, professor of nutrition and professionally trained chef who has helped dozens of patients achieve their health goals. He uses a combination of Motivational Interviewing and Cognitive Behavioral Therapy to inspire patients to find within themselves, develop and hone the skills they need to eat right and live healthy.

Operating as usual

Hiking is fun, but did you know how great it is for your physical and mental health? Here are some of the reasons hiking...
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!

๐ŸฅพHiking Engages Your Core

Our โ€œcoreโ€ 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.

๐Ÿฅพ 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.

๐Ÿฅพ 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. Itโ€™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?

Dieting causes us to lose sight of the true purpose of eating. Food is not something we should focus on consuming in the...
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! ๐Ÿ˜ฑ)

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

Double tap if you agree!

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In today's episode of , we're introducing you to another of our incredible registered dietitians, Denny Dao. Denny has f...
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 [email protected]! We're seeing all patients virtually right now.

Do you ever find yourself falling into the trap of thinking fewer calories = healthier? When it comes to our nutritional...
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:
โœ”๏ธIncorporate multiple food groups into each meal
โœ”๏ธStart with a portion
โœ”๏ธPay attention to your hunger cues
โœ”๏ธHave some more, or an additional food group if you're still hungry

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Holiday Meal Tips! Do you find yourself skipping meals and then are starving looking to eat everything in sight? Or eati...
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?

For the freshest produce, choose in-season produce. Here's what's in-season in the fall: (Make sure to save this post fo...
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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Have you ever tried a yellow kiwi? Kiwis in general are alright but yellow kiwis? First time I had one it blew my mind. ...
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?

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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...
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 ยฝ-2 lbs. Flank Steak

2 heads bibb lettuce, leaves separated and washed

MARINADE INGREDIENTS

1 cup apple juice

ยฝ cup pineapple juice

ยฝ cup soy sauce

1 white onion, thinly sliced

ยฝ 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

ยฝ 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 400โ„‰. 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 145โ„‰ 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!


#๏ฝ”๏ฝ‡๏ฝ‰๏ฝ† โœŒ๏ธ

Continuing on with our team introductions, today we're introducing Kassi Beasley! Kassi is a Registered Dietitian and Ce...
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!

Ever wonder how dietitians can help you? Well, one way to think about it is, dietitians are your guide along this journe...
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!

So often, when people start to incorporate healthier eating and regular exercise into their lifestyle, the first (and of...
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?

โ™ฅ๏ธ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!

๐ŸŒฌ๏ธ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.

๐Ÿ’ฆBody 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.

๐Ÿ’‰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).

Let's talk about carbs. All over social media I see people talking about wanting to lose weight and other people recomme...
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.
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Please don't:
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1. Listen to nutrition advice from random people on Facebook unless they have nutrition qualifications
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2. Cut carbs
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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.
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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!
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Lots of people avoid pasta like the plague. (Can we use that expression these days??๐Ÿ˜‚) But like tons of other foods, pas...
06/23/2020

Lots of people avoid pasta like the plague. (Can we use that expression these days??๐Ÿ˜‚) 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!



Address

900 Lovett Boulevard
Houston, TX
77006

Opening Hours

Monday 8am - 3:30pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 2:30pm

Telephone

(832) 844-0789

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Houston Family Nutrition is a full service nutrition clinic offering a variety of nutrition and culinary services including nutrition counseling (in-office, in-home or via telehealth) for patients struggling with diabetes, weight management, and other health issues, grocery tours and cooking classes to help you learn how to shop and eat right, as well as personal chef services. Moe Schlachter, MS RD LD CDE, is a registered dietitian, certified diabetes educator, professor of nutrition and professionally trained chef who has helped dozens of patients achieve their health goals. He uses a combination of Motivational Interviewing and Cognitive Behavioral Therapy to inspire patients to find motivation within themselves, develop and hone the skills they need to eat right, and live healthy.

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Thank you to our friends at Texas Beef Council for this amazing recipe. Find recipes like this and more at www.beeflovingtexans.com
Beef Loving Texans and don't forget to follow Moe at Houston Family Nutrition
This Pesach, celebrate your food freedom with healthy Pesach recipes, brought to you by Moe Schlachter, RD and founder of Houston Family Nutrition. ๐Ÿ‘จโ€๐Ÿณ Helping your family make healthy choices over this holiday and all year round!

Ingredients โœ…:
2 Frozen bananas, sliced
3/4 cups of frozen strawberries, sliced
1/8-1/4 c Almond Milk.

Directions โœ…: Put frozen bananas and strawberries in a blender or food processor. Add 1/8-1/4 c of almond milk or milk alternative & process until smooth. Serve like soft serve or allow to freeze in freezer before serving.If frozen, thaw for about 20 minutes before serving for best consistency.

Stay tuned for more recipes! ๐Ÿฆ
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