Isabel Wong, MS, RN, RD is an aesthetic nurse and integrative nutrition consultant who specializes in preventing and/or reversing chronic disease patterns in her Medical Nutrition Program, as well as helping clients to achieve optimal lifetime wellness and their desired beauty goals & body shapes via her Nutrition & Wellness Program and non-invasive treatments.Isabel embraces both eastern and western philosophies to achieve health and wellness. As a functional dietitian, she has a passion for helping men and women of all ages and backgrounds to transform their diet and lifestyle to enhance fitness performance, self-confidence, and overall health. As a beauty nurse, she empowers and supports her clients to meet their aesthetic goals, achieve glowing skin, love their appearances, and feel their best.
✅Turkey and Eggs are both good sources of Selenium- a powerful antioxidant that may lower inflammation and enhance your immunity.
✅Our gut wall is the first line of defense from harmful substances and toxins. Goat cheese provides a great dose of probiotics to support healthy microbiome in your gut to boost your immune system and is easier to digest than cow’s cheese. (See 👩🏻⚕️RD’s Choice Probiotic Below)
✅Served with avocado, mango, and a handful of almonds for an extra boost of antioxidants to support vision, skin, hair, and heart health .
3-Ingredient Immune Boosting Omelette
👩🏻⚕️RD’s Choice
(Is there really a difference between store-grade supplements VS. pharmaceutical-grade, professional-grade supplements? Review this chartand decide.)
February is National Children’s Dental Health Month (NCDHM). According to the Centers for Disease Control and Prevention (CDC), cavities remain the most common chronic disease faced by school-aged children and adolescents. In addition to brushing 💡 at least twice a day and flossing daily, here are 10 ways to maintain good oral health through proper nutrition and lifestyle.
Such as jelly beans, cough drops, caramels, mints, sugary flavored yogurt, sugary cereals, snack bars/pasta sauce/ketchup/salad dressing with added sugar
Avoid frequent snacking
Visit your dentist every 6 months
💡 Make your Homemade Toothpaste by combining:
3 Tablespoons of Coconut Oil
2 Tablespoons of Baking Soda
1 Teaspoon of Peppermint Oil
*? If you have chronic kidney disease (CKD), you may be advised to limit your phosphorus intake. Reach out to me to tailor your diet to meet your specific needs.
Beet is well known as a liver and blood cleanser. Due to its high-antioxidant, anti-inflammatory properties, it has been linked to the prevention of lung, liver, colon cancer and many diseases.
Simple ways to incorporate beet into your diet include:
Make an immune-boosting smoothie with beet, lemon, ginger, and raspberries
Make a healthy side dish with roasted beet
Add grated beetroot into your big salad
Add fresh beet leaves into your big salad
Steam beet, broccoli, cauliflower, tofu together and serve over brown rice or quinoa
Make a beet and carrot soup
Make a Beet Latte with beet juice, almond milk, ginger, and honey/maple syrup
During the cold months, not many brave souls who can choke down a 20 ounces cold smoothie or frosty green juice after a workout. The basic components of recovery meal include a complex carb, lean protein, healthy fat, and veggies. My winter post-workout meal consist of omega-3 fatty acids and antioxidants to help decrease inflammation and aid in muscle recovery. The ingredients can be mixed and matched according to your taste. Read about the benefits of these 6 superfoods and YOU can prepare your next post-workout meal in less than 15 minutes.
Green Tea with Mint, Lemon, and a splash of Apple Cider Vinegar
Replenish fluid lost in exercise
Support weight management
Reduce muscle soreness
Sweet Potatoes
Restore glycogen level
Sustain energy
Support weight management
*Miso Soup with Mushrooms, Celery, and Organic TofuPlus (by @nasoya)
Restore electrolytes
Boost energy
Boost immune system
Promote gut-health
Chia Seeds
Reduce inflammation
Boost energy
Support bone and joint health
Avocados
Prevent muscle cramps
Maintain electrolyte balance
Raw Cacao Nibs
Boost energy
Speed up recovery time
Maintain muscle function
Support weight management
Support muscle growth
*Miso soup is a vital, versatile item at my house. You can add any vegetables and lean protein you have on-hand. Get this 10-minute Green Tea Noodle Bowl Recipe by me.
Classic chocolate chip cookies made healthier. These cookies are chewy, soft, tangy, easy to made, and only requires 5 ingredients. They are packed with fiber +protein, and just sweet enough to satisfy your sweet tooth. If you don’t have any Kefir on hand, feel free to swap it with 3/4 cup 2% Greek Yogurt plus 1/4 cup water.
Ingredients:
1 cup whole wheat flour
1/2 cup ground flaxseed meal (by #earthlychoice)
1/2 cup peanut butter (by #justins)
1/2 cup semi-sweet chocolate chips
1 cup flavored kefir (by #lifeway organic green kefir)
Instructions:
Preheat the oven to 350ºF.
Mix peanut butter with kefir.
Stir in whole wheat flour, flaxseed meal, and chocolate chips just until combined.
Scoop 2 Tbsp of cookie dough each onto parchment sheet. You can roll it into a disc or cut it with cookie cutter.
Bake at 350ºF for 10-12 minutes until edges are just set (The center may look undercooked).
Allow to cool on the parchment sheet for 5 minutes before removing. If desired, sprinkle with sea salt.
1. Eat Eggs occasionally, but not Egg Beaters
2. Pastured Eggs are ideal (Buy at Fairway Market)
3. Second choice: Organic or Free-Range Eggs
4. Top 5 nutrients in Eggs:
?Sulfur – boost Skin and Joint Health
?Vitamin B12- boost Energy and fight Depression
?Choline- boost Energy and Brain Health
?Vitamin D- boost Immunity and Bone Heath
?Lutein- boost Vision Health
5. Egg yolk contains most of these vitamins and minerals
Understand Egg Label
Photo by The Humane Society of The United States
Read more about eggs and choline in my Eat Eggs blog post.
1 cup organic spelt flour (I used Arrowhead Mills’s. You may also use other whole grain flour)
1 tsp pumpkin pie spice
¼ tsp salt
1 Tbsp ground flaxseed meal + 3 Tbsp of water (Let sit for 5 minutes before adding to your recipe. You may also use 1 whole egg if you don’t have flaxseed meal)
1 cup calcium-fortified almond milk (I used Blue Diamond Almond Cashew Blend)
1/2 cup pumpkin puree (I used 365 100% Pure Pumpkin)
½ tsp almond extract (I used Simply Organic’s. You may also use vanilla extract)
1 Tbsp coconut oil
INSTRUCTIONS
Mix the dry ingredients together in a bowl.
Add wet ingredients into the bowl and stir until well-blended.
Heat cast iron skillet over medium heat. Oil surface with Coconut oil spray.
Pour 1/2 cup batter into skillet. Cook for about 2 minutes on each side.
Serve with mixed berries toppings.
INGREDIENTS- Mixed Berries Sauce
1 cup organic strawberries
1 cup organic wild blueberries
1 Tbsp Raw Honey or Maple Syrup
1 Tbsp water
INSTRUCTIONS
Simmer all ingredients in a small saucepan over low-medium heat for 3-5 minutes.
7 Tips for avoiding over-indulgence at Holiday parties:
Spend time making conversations instead of stuffing yourself with foods/drinks.
Have a 200-350 Kcal snack before you arrive the party (ex. a handful of nuts, a non-fat Greek yogurt with 1 Tbsp of flaxseed/chia seed/fresh chopped berries, a piece of fruit with 1 Tbsp natural Almond Butter).
Suggest guests to bring a healthy dish along with recipes to share with friends and family.
Limit alcohol consumption. Choose wine or straight spirits over mixed drinks or beer. Have at least a glass of water in between drinks.
Eat slowly and enjoy every bite of your meal.
Stick with the 3 bites rule if you want to have cheat foods (ex. high calorie pie).
Have fun and dance off the calories with friends and family.
Holiday Food Choices:
EAT MORE
Vegetable or Fresh Fruit Salad with light dressing (ex. Greek yogurt)
Why do so many of us have chocolate cravings? My patients are wondering if it is due to a vitamin or mineral deficiency. Overall, chocolate is a good source of magnesium and iron. I tried to provide other (magnesium and iron) alternatives such as nuts, seeds, dark leafy greens, lentils & beans, and did not find any reduced cravings of chocolate in my patients. Perhaps it is due to the mood-calming compound in chocolate that release your body’s “feel good” chemical- Dopamine and Serotonin, or just the complex, rich flavor and smell of chocolate ??.
Chocolate craving is not a nutritional concern as long as you are sticking with the less processed forms. In fact, the flavonoids in dark chocolate is beneficial to your skin and heart health. This powerful anti-aging antioxidant can help to reduce blood pressure, the bad cholesterol “LDL”, and keep your skin soft & moist.
I like the bitterness, woody taste and smooth texture in a piece of dark-chocolate (85% cocoa), a warm cup of unsweetened almond milk with a tablespoon of pure cocoa powder, or a few bits of cacao nibs in my homemade smoothie or oatmeal.
I do not recommend white chocolate, milk chocolate, peanut butter/caramel chocolate candy bars, or chocolate with more than 10g of sugar per 40g serving.
Last year, I posted a recipe of Homemade Protein Chew on my Instagram. I was exploring a caffeine-free version and have created this Vegan, Less Fat, Sugar-Free formula. I replaced the cocoa and honey in the original recipe with Chatfield’s All Natural Carob Powder* (naturally sweet, low in fat).
Photo Credit: Chatfield’s
* While Carob powder is a good substitute of cocoa powder for those who are very sensitive to caffeine or watching their weights, please note that it doesn’t contain the phytochemical flavonoids. However, this product is delicious in warm, almond milk and baked goods.
Recipe:
Raw Vegan Protein Chew
Ingredients:
1 Tbsp of Epic vanilla protein *
3 Tbsp raw shelled #hempseeds (@harvesthemp)
6 Tbsp Chatfield’s All Natural Carob Powder
1 Tbsp #coconutoil
1 Tbsp Apple Cider Vinegar
1/2 cup of Almond Milk
Directions:
1. Mix the first 5 ingredients in a bowl. 2. Add almond milk gradually while mixing the batter.
3. Knead and roll batter into #proteinballs.
4. Place on wax paper and refrigerate for at least an hour.
Enjoy ?
* Reviews of Epic Protein Supplement
Dining out for every meal while you travel can make every bite matters a challenge. Although your nutrition intake won’t be perfect, there are some #nutritiontips that can improve your travel-eating.
Step 1: Bring a healthy snack for flights. I am hooked on the @bramibeans #lupini beans. My favorite is the Chili Lime #brami.
It keeps me full until I arrive my destination.
Other good choices include: Raw nuts & seeds, dried dates, Justin’s Almond Butter packet, Kind bars (with less than 4g of sugar per bar), 80% dark chocolate
KIND Breakfast Peanut Butter- 115 Kcal, 4g Sugar, 2.5g Fiber per Bar
Step 2: Drink water when flying. Aim for at least 8oz per hour of flight. Dehydration often exaggerates jetlag, which can be a real drag to fun travel.
❌Pass on alcohol and soda.
Step 3: During meal time, start with a tall glass of water with lemon. Next, include a #salad in most meals. Leave the dressing on the side.
❌Skip croutons, cheese, raisins, bacon bits, white bread.
Avocado Salad at Vitascope Hall- Simple, Fresh, Delicious
Step 4: Taste everything, Enjoy the local specialty, and Double the veggies.
Love the daily Farm-to-Table 3-course menu at Coquette in the beautiful Garden District
Step 5: Share your food with friends and puppies.
Coquette
Step 6: Refill a few more rounds of water with lemon.
Step 7: Have your King Cake and eat it too. Finish your meal with fresh tasting fruits and maybe a sweet note of local favorite. ???
The King Cake Story
Indulge in every bite of @courtoftwosisters ‘s gourmet selection. ??☘??
Enjoy the great jazz ambience, admire the spectacular Wisteria trees, listen to the running water of the blue fountain
Step 8: Enjoy a glass of drink if you like but limit high-sugar cocktails to 1 glass per day/night.
Sip on a glass of dry red wine, champagne, spritzer, or Ketel One with club soda ??
Vitascope Hall by the Mercedes-Benz Superdome
Step 9: Drink plenty of water to stay hydrated. ?
Step 10: Allow yourself a spurge you would love. The #beignets and dark roasted coffee & chicory at #cafedumonde were worth it ?☕️
Cafe du Monde
Step 11: Dancing and Walking are exercises. Keep moving ???
Oak Alley Plantation
Step 12: Choose healthy snacks such as fresh fruits, baby carrots, coconut water, Kombucha, or legumes & lentils while soaking up the sun and making Vitamin D.
❌ Avoid snacking on candies, chips, pretzels throughout the day. You have too much exotic dishes to explore/taste.
Happy Memorial Day! Summer is officially here. Enjoy the journey! ✈️⛵️
