Health & Wellness 29
How To Overcome Skimping On Fruits And Vegetables
smoothies or fruit salads , you bowl from Wendy’s. And you
are likely to be inspired to eat can order side-salads from almost Spinach Egg Omelet
fruits and veggies. any fast food restaurant. Just Canola cooking spray
Excuse #2 I don’t like fruits order it with low fat dressing and 1 cup loose frozen chopped spinach
maybe only use half the packet ½ cup egg whites or egg beaters
and vegetables. Fresh ground pepper
to keep the calories down. If you
Some people say they don’t Pinch of oregano flakes
are ordering a wrap or grilled
eat the fruits and vegetables 1 ounce thin sliced low fat shredded cheese of your choice
chicken sandwich, ask for extra
because they simply aren’t inter- ½ whole tomato, thin sliced or chopped
lettuce and tomatoes. Every little
ested. It’s more fun to eat French Start heating a 9-inch non-stick fry pan or omelet pan over
fries and nachos. My clients med-high heat. Coat the inside of the pan with canola cooking
Choose restaurants that offer
often anticipate that vegetables spray. Spread the spinach out evenly in the bottom of the pan
appetizing options. If you find
will be bland in taste. and let it heat up for 1 minute. Stir and continue cooking for 1
a restaurant that has delicious
How to overcome the excuse: grilled vegetables, flavorful fruit minute more.
Get out of a fruit and vegeta- salads, or interesting entrees Spread spinach out evenly in the bottom of the pan, then
ble rut and try new options. No loaded with fruits and veggies, our a half a cup of egg whites or egg beaters over the spinach
one likes the same veggies day in visit that place more often. to form an omelet. Sprinkle pepper and oregano over the top.
Written By: Nancy Adler, and day out. Stop at a smoothie shop. When the bottom is nicely brown. Flip omelet over and cook on
C.F.T., S.S.N., S.S.C. Add fruits and vegetables to Smoothies offer an opportunity the other side.
Specializing in Nutrition & the foods you do like. Add fruit to get a couple of servings of Lay cheese over the top of half the omelet. When bottom is
Weight Control to yogurt, oatmeal, and pan- fruit into your day. Choose the cooked and cheese melted, fold one half of omelet over the half
cakes, as well as to, French toast flavors with lots of fruits added. topped with cheese. Garnish and top with fresh tomato.
What’s your excuse? and cottage cheese. Add veg- Be sure there is no “added” sug- You may find more healthy recipes in “Nancy’s Recipes for Life”
We all know that fruits etables to chili, stew, casseroles, ars or sweeteners. cookbook. Available at Nancy’s office in December.
pasta, pasta salads, omelets and
and vegetables can
improve our health in a
pizza. You can also dip raw veg- Excuse #4 Fresh fruit
positive way. But we seem
gies in your lite salad dressing.
Serve a green salad with din-
spoils before I eat it. Nancy Adler C.F.T., S.S.N., S.S.C.
How many times have Specializing In Nutrition & Weight Control
to keep coming up with ner. This is a standard practice you thrown out blackened
reasons why we can’t eat in many cultures. Why not do it bananas, broccoli that
a few times a week? Make it fun Be Please be good to yourself and enjoy our
Good to yourself andSpecial our
more of them. turned yellow and wilted or January and February
by changing the embellishments shriveled up oranges? “ Use November/december 2010 special
So why can’t we eat
Save $ 25.00
(say, from mandarin oranges and Initial consultation and start up fee
it or lose it” is the situation Save $ 25.00
more of them? pecans to cucumber and avoca- here. In my experience (with oN your iNitial coNsultatioN.
do). Also change up the types of the exception of apples kept Its Time to be a New Healthier You
Excuse #1 It’s not convenient dressings you use. It will give the in the crisper) you are more
this New Year!
to eat fruits and vegetables. salads a whole new flavor. likely to use fresh produce
‘Out of sight out of mind’ is the Buy or make fruit salad often. within two to three days.
key here. If fruits and vegetables No one can resist a beautiful After that you either forget Understanding how to read food labels
• Understanding how to read food labels
Learn how plan weekly food menus for your family
• Learn how to to plan weeklyfood menus for your family
aren’t in front of us while we are fresh fruit salad. There is some- it or it goes bad. • Poor Digestion Problems
• Poor Digestion Problems
eating, or choosing what to eat, thing really appetizing about the • Slow Metabolism
• Slow Metabolism
we are less likely to have them. How to overcome the excuse: • Acne Control
assortment of fruit in different • Acne Control
Dried fruit is ready when • Fatigue and low energy concerns
• Fatigue and low energy concerns
How to overcome the excuse: shapes, sizes and colors all tossed • Understanding Vitamins and
you are. It doesn’t go bad • Understanding Vitamins and supplements
Keep fruit ready to eat where you together. • Child Nutrition
and dried fruit isn’t all about • Child Nutrition
can see it. Keep whole fruit on Excuse #3 I eat out a lot.
• nutrition for the athlete
Specific sports • Specific sports nutrition for the athlete
raisins anymore. You can • Bloating, heartburn and constipation issues constipation issues
• Bloating, heartburn and
the kitchen counter. Put cut fruit Another barrier that comes up a select dried mango, blueber- • Headaches • Headaches
front and center in the refrigera- lot is not knowing how to make ries, strawberries, apricots • Abnormal food•cravings
Abnormal food cravings
tor so you can see them as soon healthy selections when eating and peaches. Remember *Private and one on one sessions
*Private and confidential confidential one on one sessions
as you open the door. out. there is also sugar in dried
Go places where you are
reminded to eat fruits and veg-
How to overcome the excuse: fruit and because it’s faster 609.677.5599 We are located at:
Cornerstone Commerce Center, 1201 New Road, Suite 111-A,
“Always order fruits and to eat, you may consume too email@example.com
etables. If you go to restaurants Linwood N.J 08221
vegetables, even at fast food many calories from sugar.
that feature vegetarian dishes restaurants. You can order apple Remember, 1/4 cup equals Fire road, suite B7 • egg HarBor townsHip
2511 609-653-4900 • NaNcea2@comcast.Net n.J
or cafes that serve awesome slices at McDonalds or a fruit one serving of fruit. www.NaNcyadlerNutritioN.com
Nancy Adler C.F.T., S.S.N., S.S.C. Nancy is a certified nutritionist specializing in nutrition and weight control. She owns a nutrition consulting business in Linwood where she
counsels people in making permanent healthier lifestyle changes. She currently holds three ofa the highest accredited certifications through I.S.S.A.: C.F.T (Certified Fitness Trainer),
S.S.N. (Specialist in Sports Nutrition), and S.S.C. (Specialist in Sports Conditioning). Nancy has competed in running events for charity. She often lectures groups about nutrition
and wellness at women’s organizations, schools, and professional establishments throughout the county. She may be heard on local radio and seen on television spreading the good word
of health and fitness. You may read Nancy’s thoughts on nutrition and fitness in the T.V Atlantic magazine weekly and in Ed Hitzel’s Restaurant magazine.
You may also see Nancy on Television Friday mornings on “Better Living with Adrienne” on NBC-TV40 at 10:25 A.M. discussing health and nutrition topics.
NaNcy adler NutritioN has moved. She is pleased to be a part of South Jersey Spinal Care Center with
Dr. Christopher J. De Polis Jr. D.C.,C.C.S.P, Cornerstone Commerce Center, 1201 New Road, Suite 111-A, Linwood N.J 08221
609 653-4900 • NaNcea2@comcast.Net • www.NaNcyadlerNutritioN.com
The County Woman Magazine www.TheCountyWoman.com November/December 2010