Nutrition Blog

Welcome to my Nutrition Blog!

Laura Frese, MMS, PA-C, RD received her bachelor’s degree in science nutrition and dietetics at Saint Louis University in St. Louis. She then finished her physician assistant studies and master’s degree in medical science at Northwestern University in Chicago.

She is a certified physician assistant and registered dietitian who is trained to provide low risk obstetric and gynecological services including prenatal care, pap smears, contraceptive counseling, and STD prevention and treatment.

Laura is uniquely trained to help teach, mentor, and advise women on nutrition and overall health. We are excited to have Laura head up a program where our patients will get more than just the general, “one-size-fits-all” nutritional counseling. For prenatal nutrition, general health, or weight loss, she is an excellent guide for counseling of effective nutritional and lifestyle habits that will assist patients throughout their lives.

She is an active member of the American Academy of Physician Assistants and the Academy of Nutrition and Dietetics.


August is Kids Eat Right month.

I know not all of us are mothers to young children, but even if you are a big sister, an aunt, a grandmother, a babysitter.. you still have an impact on the health and nutrition of children around you!

A recent study from Denmark found that when children have an elevated body mass index (BMI) during childhood, their risk of having strokes early in adulthood increases. This study is just one among many that show us that lifelong health really does begin in childhood.

The best thing we can do for the children in our lives is to be an example of healthy living. When we choose fresh fruits and vegetables, limit our junk food intake, keep an open mind for trying new things, and exercise regularly, we show our kids how to live a healthy and well-balanced lifestyle.

Getting kids involved in food shopping and meal preparation also helps engage them in healthy living. When kids have the opportunity to help build a meal, they are more likely to take ownership of it and be excited about trying the new dish. Make sure to pick tasks that are age-appropriate – whether that is measuring an ingredient, stirring, or chopping things for the older young adults.

 

If you are a mom with kids at home, here are a few great articles for this crazy busy back-to-school time. Read more for fun breakfast ideas and ways to make sure your kids stay active throughout the year ahead:

Best Breakfasts for Your School Crew

What is the best breakfast for kids this school year? It’s the breakfast they will eat, whether than means cereal, eggs or toast, or leftovers, a quesadilla or cheese … click on the list above to read more.

Back to School: Keep Exercise at the Front of the Class

As school returns to session and the days get shorter, it can be more challenging to ensure that your child is engaging in enough daily activity… click on the list above to read more.

For additional information visit: www.eatright.org

 

 


Breakfast of Champions!

If we’ve heard it once, we’ve heard it a million times… “Breakfast is the most important meal of the day.” There is a lot of truth to that statement!

Breakfast boasts lots of benefits! It…

  • kick-starts your metabolism every morning so your body can be a calorie-burning machine all day.
  • gives you a boost of energy so you feel sharper and ready to take on the day.
  • helps nix the morning grumpiness and grogginess you might otherwise feel.
  • adds in important nutrients you might miss completely if you skipped the AM meal.
  • can help you lose weight and maintain that weight loss over the long-run.

Many nutritionists even believe that we should make breakfast not only the most important meal of our day, but the biggest meal too! The saying goes, “Eat like a queen at breakfast, a princess at lunch, and a peasant at dinner.” By eating our biggest meal in the morning, we give our bodies time to really use that fuel and burn those calories throughout the day…which we don’t do when we eat a big dinner at 7 p.m. and go to sleep a few hours later!

 

Even if you’re not ready to make breakfast your feast meal, try starting your day with SOMETHING in your stomach. A perfect breakfast combines fiber, protein and a little simple carbohydrate. This winning combo will give you a little quick energy (from the simple carb) that also has lasting power (from the protein + fiber) that will help power you through to lunchtime.

 

Here’s a few great ideas that are quick, easy, well-balanced and tasty too!

  • 1 slice of whole grain bread + 1 tbsp. peanut butter + 1/2 sliced banana
  • smoothie made with 4 oz. greek yogurt, 1 c. berries, 1 tbsp. flax seed
  • overnight oats made with 1/2 c. oatmeal, 1/2 c. yogurt, 1/2 c. almond milk, 1/2 c. berries
  • 1 slice of sprouted grain bread + 1/4 mashed avocado + 1 poached egg
  • grab-n-go egg muffins (scramble raw eggs and bake in muffin tins with veggies and low-fat cheese)
  • breakfast burrito, made with whole grain tortilla, 1 scrambled egg, 2 tbsp. salsa, 1/4 c. chopped pepper, 1/4 avocado

And these websites have a lot more yummy ideas to try!

http://www.goodhousekeeping.com/food-recipes/easy/g871/quick-breakfasts/?thumbnails&slide=1

 

http://www.delish.com/cooking/nutrition/g1412/quick-healthy-breakfast-recipes/?thumbnails&slide=1

 

http://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/breakfast-to-go/view-all

 

Happy breakfasting!

 

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