I find myself having a lot of conversations about food lately.  This isn’t entirely unusual, as it is one of my favorite subjects, but specifically I’ve been thinking about how confusing nutrition has become.  Between diets touting bullet-proof coffee, weight loss plans which sell processed foods, and confusing food packaging there are a lot of mixed messages when it comes to what’s best for our health.

Though I’ve always had an interest in nutrition I also have a a not so desirable habit of avoiding situations where I don’t know what to expect, so I’d never actually taken the time to visit a dietician.  Where does one find a dietician? How much does it cost? What can I expect at my visit? Curiosity got the best of me when I found out I could visit a nutritionist at MARTIN’S.

Here’s what I learned:

1. It’s not expensive. Turns out, you can see a registered dietician for almost free.  It may sound swanky to have a personal consultation with a nutritionist but really there’s no need for insurance, no need for tons of cash.  Visiting a nutritionist at MARTIN’S costs $20 for a one time consultation, but you receive a $20 gift card to MARTIN’S at your visit.  I don’t know many people who don’t need groceries, so this chalks up to a practically free visit in my book.

2. You can start with the basics. Labels confuse you? Serving sizes confusing? What’s good fat, bad fat and is there such a thing as in-between fat? You’re not alone if you’re confused by nutrition labels.  A MARTIN’S nutritionist has the advantage of being able to take you right out on the floor of the grocery store to talk labels and serving sizes of your favorite brands. No judgement coming from them, they’ll start wherever you are.

3. Good eaters can still learn something. Although I like to think I’ve got a better-than-average handle on nutrition, and I’m a pretty healthy eater, I still had holes in my diet (specifically calcium) that I didn’t think about until my nutritionist pointed them out to me.  I also learned that I should be incorporating a little more vitamin c to my morning breakfast as that helps me absorb the iron in the eggs.  I also realized I had slacked in reading nutrition labels, something I had done more diligently in the past. Even if you’re doing pretty well, a free(ish) visit with a professional might help you round out your diet a little better.

4. Good food is really pretty simple.  Somewhere down the line health seemed to get complicated. There are tons of fads out there and not just ones that raise eyebrows (like cricket flour for example).  It can feel very overwhelming.  A visit to a MARTIN’S Nutritionist won’t result in a new regimen of Cricket-Flour-Kale-Wheatgrass-Goji-Berry-Quinoa-Smoothies with a side of essential oils and gluten free, fermented sauerkraut… (sorry to disappoint). It’s not going to require you to spend a ton, or eat anything weird.  It’s good basic nutrition, small changes and healthier choices which can make a big impact on your health.

Here are a few tips for when you go:

1.  Come in with a goal.  Perhaps you hope to lose weight, have more energy, or just find out where you’re lacking and what you’re doing right. The personalized consultation is just that- personalized, a MARTIN’S nutritionist’s only agenda is to help you achieve your personal goals whatever those might be.

2. Track your eating the week before.  You don’t need to get too detailed, but keep an eye out for what you’ve been eating during the week, this will help your nutritionist get a better handle on where to start making better choices.  Same thing with any supplements you might be taking.

3. Write down a couple questions. Just like being at the doctor, you tend to forget your questions once you get there… then you find yourself during the week thinking “I should have asked about that” of course, you can schedule as many appointments as you’d like (and you’ll keep getting those gift cards) but you can make the most of your appointment if you don’t forget to ask about those specifics.

4. Don’t forget the children.  Sure, you might have a nice well rounded salad on the daily… But kids (and sometimes spouses) are notoriously picky eaters.  The MARTIN’S Nutritionists are armed with a few tricks of the trade to help you introduce new foods into their diet, they’ll help you find better alternatives to their pre-packaged favorites, tips on trying new things or meet with the kids for a kid-friendly lesson.

Now if you’ll excuse me, there’s some delicious lemon yogurt calling me…

Not ready to go it alone? Martin’s hosts classes for both kids and adults which you can learn about here.
Interested in making an appointment with a nutritionist at MARTIN’S?

Caroline Roessler, MS, RDN is in-store nutritionist for MARTIN’S in Midlothian VA call 804-794-7074 for an appointment.

Valerie Pulley, RDN is the in-store nutritionist at MARTIN’S in Short Pump on John Rolfe Parkway and Glen Allen. call 804-364-3644

Like this article? Check out these

Are Your Eating Habits a Mess? Here Are 14 Ways To Get On The Right Track

7 lessons I Learned from Going Gluten Free for One Month

Heart Health for the Whole Family

MARTIN’S is a sponsor of Richmondmom

UPDATE from the Fairfax County: The confirmatory test result for the suspected measles case has come back negative. Although this was not a positive case, residents are reminded of the ongoing multi-state measles outbreak and are encouraged to check their vaccination status and contact their healthcare provider if they have questions.

The Fairfax County Health Department has identified a suspected case of measles in a Fairfax County resident.  The case is being investigated and it will take 24 hours for test results to confirm or rule out the disease.

If the case is positive, a press conference will be held Wednesday, Feb 11 with further information.

From the Fairfax County website:

People who have received at least one dose of measles, mumps and rubella (MMR) vaccine in the past are at very low risk of being infected with measles. Measles is easily preventable through safe and effective MMR vaccine. The best protection against future measles cases is the on-time vaccination of all susceptible people.

Measles is a highly contagious illness that is spread through coughing, sneezing and contact with secretions from the nose, mouth and throat of an infected individual. Measles symptoms usually appear in two stages. In the first stage, most people have a fever of greater than 101 degrees, runny nose, watery red eyes and a cough.  The second stage begins around the third to seventh day when a rash begins to appear on the face and spreads over the entire body.

If confirmed, this would be the first case of the measles in Virginia this year.

According to the CDC, 17 states and Washington D.C. have confirmed cases of measles from January 1- February 6, 2015.  85% of the cases are are a result of a large,  multi-state outbreak linked to an outbreak at Disney World.  As of today, the CDC website has yet to update to include Georgia in it’s count which has since confirmed it’s first case of measles in 3 years.

Visit the CDC’s website for more information about the measles outbreak.

“Tis the holiday season and a wonderful time to connect with family and friends! Of course, it’s also the time when we are surrounded by endless amounts of traditional holiday indulgences such as baked goods and sweets. Any party is bound to be brimming with tons of cookies for the cookie swap, cakes of all kinds and festive candy.

Check out these festive holiday ideas for avoiding sugar overload and incorporating some fun, tasty treats that your little ones and yourself are sure to love.

Warm up with festive holiday drinks that are low in sugar.

• HOLIDAY HOT CHOCOLATE – Warm up milk or an unsweetened milk alternative (nut or soy) on the stove or in the microwave. Add unsweetened cocoa powder, vanilla extract and a touch of sweetener (such as Stevia). Great way to warm up on a cold night!

• SPARKLING BEVERAGE – Splash 100% juice in sparkling water and top with orange slices. Serve in a glass or in a pitcher for a party.

• WARM SPICED STEAMER – Mix milk with favorite spices such as cinnamon and nutmeg then warm on the stove or microwave. Add some vanilla extract and enjoy this cozy treat before bed-time.

Serve up fun fruit and veggie treats as appetizers or snacks.

• BANANA STICK SNOWMEN – Slice a banana and slide 3 slices onto a kabob stick. Cut carrot slivers for the noses and use mini chocolate chips for the eyes and buttons. Pretzel sticks make great arms.

• GRINCH FRUIT KABOB – Slide a green grape, a banana slice and one strawberry (with top cut off) onto a toothpick. Top with a mini marshmallow for a hat. Great treat for a snack or party!

• CHRISTMAS TREE VEGGIE PLATTER – Arrange broccoli florets in the shape of a Christmas tree. Decorate with cherry tomatoes and carrot slices as ornaments and slices of red pepper for the garland. Cut celery makes a great stump. Top with a star cut out of a yellow bell pepper.

Decorate sandwiches

• CHRISTMAS TREE PITAS – Cut pita bread into triangle shaped wedges, spread with guacamole and decorate with ornaments using chopped red bell pepper. Place half a thin pretzel stick in the bottom for the trunk.

• SNOWMAN SANDWICH – Use cookie cutters or a drinking glass to cut out circles in the bread. Spread your favorite nut butter and layer with your favorite sliced fruit between two round slices. Decorate the bread to resemble a snowman – use blueberries for the eyes and smile and a sliced carrot for the nose.

The MARTIN’S nutritionists wish you all a healthy, happy holiday!

For more healthy tips, visit MARTIN’S online or call to schedule a consultation with Valerie or with Caroline Roessler, in-store nutritionist at MARTIN’S new Midlothian store!

Valerie Pulley, RDN has more than 23 years of experience as a registered dietitian and is currently the Richmond area in-store nutritionist for MARTIN’S Food Markets.  As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

Photo Credit: “Snowman Smile” by Bunches and Bits {Karina} is licensed under CC BY 2.0 photo has been cropped to fit.

Someone cleaned the cut over her eye, and Brittany sat out for a few minutes.  She called her parents to pick her up since she wasn’t feeling well.  Brittany was taken to the doctor, x-rayed, and was told that there was mild bruising.  She was sent home with instructions of 11 warning signs to look out for and be monitored at home.  Two hours later, she exhibited one of these signs (vomiting) and was rushed to the hospital.  What followed was a series of hospitalizations and accompanying diagnoses, ranging from mild concussion to moderate to severe brain injury.  According to the Centers for Disease Control, “…health care professionals often describe concussions as a “mild brain injury” because concussions are not usually life threatening.  However, the effects can be serious. “

As a result, Brittany reported symptoms of one-sided numbness and weakness, memory loss, double vision, impaired balance, headaches, decreased processing speed and attention, impaired speech, and motoric problems.  Brittany’s mother, Melissa, recalled the time that Brittany was playing a board game with her hospital roommate while she watched, stunned that Brittany couldn’t remember when it was her turn, how many spaces to jump or the number on the dice that she had rolled moments earlier.

Brittany has only fleeting memories of this time frame and for one to two years prior to the injury.   She recounted one of those scant memories – trying to work a puzzle with a friend, realizing that the picture on the puzzle just didn’t make any sense and how she had difficulty manipulating the puzzle pieces.

Brittany with her game face on, ready for color guard

Brittany received occupational therapy, physical therapy and speech language therapy.  Alongside these treatments, her doctor ordered “cognitive rest”, where she could not use electronics, read, or even listen to audio books or podcasts while she healed.  She was permitted to talk on the phone (mostly listening) for 30 minutes per day and a friend could visit for no more than 10 minutes.  After she was cleared medically, she began the daunting task of trying to make up months of school work.

Brittany was relieved that she had previously worked ahead in her curriculum.  Brittany’s mother, Melissa, remarked, “Some kids go to summer camp.  Brittany went to summer school.  Not because she had to – because she wanted to”.  Those extra credits came in handy as Brittany struggled to complete school work that had previously come easily.  With those banked credits, she was able to graduate early, despite her difficulties.  Recalling her love of physics, she said, “I used to be a sciency-mathy person.  My favorite class was physics and that was my direction.  Now I am not an academically-based person.  Now I am a personality-based person and I work based off my smile.”

When asked what they would like to share about this experience, Brittany and her mother stated that they both hope for greater knowledge in the community about precautions after an individual has a blow to the head or another type of head injury.  “You can’t overreact – you only have one brain!” Melissa exclaimed.  In fact, according to the Centers for Disease Control, “Concussions can occur in any sport or recreation activity.  So, all coaches, parents, and athletes need to learn concussion signs and symptoms and what to do if a concussion occurs,” according to the Centers for Disease Control.

Brittany advises, “A brain injury is a slow and difficult process.  Don’t rush into getting better. Take your time and listen to the doctors.”  With this comment, Brittany and Melissa shared a chuckle, as there had apparently been some “discussion” over the amount of cognitive rest she was instructed to have without electronics!

So what does the future hold?  Brittany explains, “I’m better, but I’m not the way that I used to be.  I am still good at math.  Numbers are numbers to me.”   She is considering the ways she can incorporate math into her future.  She is able to drive and is working.  She hangs out with friends and lives independently. She reports that she recently started color guard again for an independent college group and she is looking forward to participating in an upcoming competition.

March is Brain Injury Awareness Month.  For information about concussions and other brain injuries, click here. 

For information about legislation, athletes and brain injury, click here.