Navigating A Night Out

Anne Rollins MS CSSD RD LDN

Summer is full of beach days, get-togethers and perhaps a bit more eating and drinking than usual.  This week I had a few extras: hours at work, extra days of work, a few extra hours on customer service calls, and a few extra hours of training, and the few extra added up.  After my long run yesterday, I sent out the ‘who’s available tonight because I’ll not be able to manage much more than sitting around chatting’ text, (and that may be weird and challenging by myself).

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I can’t eat another burger…

Excerpt from a blog post by Jamie Burgess, Boston University Dietetic Intern
Fun, flavorful and festive – Part 1 Appetizer With the start of summer and July 4th right around the corner, you may find yourself with an abundance of cookouts to attend and beach days to plan…but what can you bring that will please the crowds, provide a nutritious punch and be ready in less than 30 minutes all at the same time? 

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Party Night Day Plan

So you’ve crushed your nutrition all week, you’re feeling great, and you’re totally in a groove, wIth this sort of momentum, combined with increased energy, and visible results nothing could go wrong…right?  But then comes Saturday night and that cocktail party, or kids birthday, or nieces wedding, or any one of a million possible events that you’ve had on the calendar for weeks or months and you know you will have little to no control over food choices while attending.  

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MCT Bullet Coffee


Medium chain triglycerides (MCTs) are fatty acids that are shorter than LCTs (long chain triglycerides), making them easier to digest and break down for energy. There are four types of MCTs: caproic acid, capric acid, lauric acid and caprylic acid. Caprylic acid has been shown to be beneficial on its own, so you’ll sometime see it sold as an oil or supplement that can be consumed the same way as MCT oil.

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Vegetarian Fed v Grass Fed

Red meat and US raised meats are something I try to avoid unless they are labelled grass fed, lot free, hormone free from a reputable farm.  This evening, I was looking forward to trying a new ground beef labelled hormone free, vegetarian fed beef.  I wasn’t paying attention when I purchased the beef and fell for all the things I would typically warn against.  The smaller package in the high end section of the meats was packaged in the same shape, size and similar labelling as a grass fed, lot free beef that I usually buy.  I didn’t give it a second thought until I went to prepare it this evening and read the package again. Vegetarian Fed?  Ugh.  

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Should I eat beets?

Are beets good for me?
Beets and beet juices have recently jumped to the forefront of the superfoods list, and sometimes the sound bytes “sound” good, but frequently we don’t really understand the science behind the claim. Beets contain a compound called nitrate that is converted to nitric oxide (NO) by the time it reaches the stomach.  This process begins in the mouth saliva, and researchers have found that mouthwash can actually negate the beneficial effects. (Sidenote, try to remember when someone offers you a shortcut, that you often miss a critical step of the journey!)

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Eat Fresh and Local

After too many food industry documentaries this last month, I walked down to the farmers market on my lunch break.  I love the Farmers Market, but I hate to admit that I have under utilized the resource for way too long.  I will occasionally stop by when I remember the hours, but I haven’t made this a regular routine.   As a dietitian who is always promoting local, farm fresh foods (and constantly referring to a calendar/schedule) I had to wonder why I didn’t have this recurring event on my weekly calendar.


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