Medical-Weight-Loss-NYC-SaraSara Dawn Chandon Feld, MS, RDN RYT is a registered dietitian located in Manhattan with eight years of experience in the academic and clinical settings. She specializes in medical nutrition therapy which includes a wide-range of disease states.

Sara believes proper diet is the long held secret to becoming your healthiest and most energized self, and is a compliment to other treatment protocol provided by your medical doctor. She is also a 300-hour Registered Yoga Teacher, meditation teacher, and Reiki practitioner.

Sara is currently practicing as a nutritionist and is proud to report the completion of her dietetic internship, and will be sitting for the registered dietitian board exam in 2014.

Blog Posts are below:

Dietitians Immune Boosting Daily Power Pack

As fall weather and winter months approach it is important to keep our immune system in tip-top shape in order to stay healthy and avoid things like the common cold and flu. Nutrition is a great component to any immune boosting regimen. Healthy eating, daily exercise, and stress management can boost the immune system significantly.
There is one nutritional recommendation in particular which can be added to any daily health regimen. It will help to strengthen your immune system, provide adequate fiber which can also regulate bowel movement.

What you will need to do is prepare a Ziploc bag of fresh, raw vegetables.

Here’s the plan:

Immune Boosting Daily Power Pack

Eat from the rainbow by creating this immune boosting and detoxifying snack pack. Gather a variety of fresh, raw vegetables in a sandwich size Ziploc bag or 4-6oz container. Raw vegetables will keep better throughout the day under refrigeration and tend to be more nutrient dense when compared to cooking. If you do not have refrigeration, consider investing in a storage container that has a cold-pack built into the lid or store the vegetables with an icepack.

raw-veg-for-weight-loss-nyc

Your goal is to snack on these vegetables throughout the day. Challenge yourself to finish the container of veggies by the time work is over, before dinner, by the end of day, etc. Remember to also stay hydrated by consuming at least 8 glasses of water per day.

The variety of vegetables to pack can include 3-7 different types of the following (vegetables are not limited to this list, eat what you enjoy or have at home):

  • Carrots
  • Bell peppers (red, orange, yellow, green)
  • Broccoli
  • Celery
  • Radish
  • Kale (several leaves)
  • Spinach (small handful or a few leaves)
  • Purple Cabbage (small handful shredded)
  • Button Mushrooms
  • Cucumber
  • Cauliflower
  • Grape/Cherry tomatoes
  • Why eat a bag of raw vegetables?

Raw vegetables provide readily available vitamins and minerals and are rich in enzymes. These naturally occurring enzymes make vegetables easily digested for most people. Different colors of vegetables contain many different nutrients. Some nutrients help to detoxify the system, others help to lower inflammation, improve digestion, and more. Each of these functions help to strength the immune system and prevent illness.

I recommend preparing an extra-large batch of vegetables, cut, dried, and packed on a Sunday so that it is ready for the week. You can prepare 5 Ziploc bags of the vegetables so that all you need to do each morning is grab-and-go.

Disclaimer: If you have been instructed to follow a low fiber diet, discuss any dietary changes with your medical doctor and/or registered dietitian before beginning. If you consume less than the recommended amount of dietary fiber every day (Men: 38 grams per day. Women: 25 grams per day) increase your vegetables consumption gradually to prevent constipation.

Fast Food

medical-nutritionist-nycThe calorie content of the average fast-food meal has changed drastically since the 1960’s when these establishments took off. Rather than bashing the fast-food industry, I aim to provide a fun, but serious fact about fast-food in this day-and-age, as well as, empowering you to more consciously pay attention to the food you select.

In the 1960’s an average fast food meal consisting of a hamburger, fries, and 12-oz cola provided 590 calories and today this same meal is 1,500 calories …or more.
Majority of us require no more than 2,000 calories, per day. 1,500 calories for one meal is a lot when put into perspective! But it’s more than just “calories” it’s what those calories are made of (nutritious vs. non-nutritious).

The super-sized meal is our countries idea of “value” and “savings.” I grew up being “treated” to fast-food a few times a month by my mom or parents of friends. I remember having the kid’s meal, and being SO excited for the toy! Sure this food had no nutritional value, but the experience is what I loved. While it’s the experience of eating food with no nutritional value is something I no longer wish to have, I realize that one day I’d like to encourage my own children to have healthier experiences. Fast-food was HUGE when the baby boomer generation grew up (1946-1964), and there wasn’t much to dislike about it. It was cheap, convenient, innovative, and a social experience among teens, children and families. There were also no signs of heart disease or other health complications associated with this type of food. Many parent-to-child relationships bask/ed in the experience of having a “happy meal” because it connects those from the baby boomer generation, generation X generation Y, and millennials in some way. It evokes wonderful memories of the parents childhood which is then shared in their own child’s upbringing. And this is exactly what the food industry wants you to tap into.

The point is, times are changing, and when someone says …”Whats really so bad about fast-food?” Maybe we should stop and think about the changing times. I’ll just come out and say it. I don’t think we should feed our youth or ourselves this food because the truth is, times are changing. The way meat is produced for fast-food chains is changing every year, and much of it is becoming nutritionally non-existent, and also pretty toxic. Soda is difficult on the bones, teeth, stomach, blood glucose levels, fat storage, etc., and french fries can become carcinogenic (cancerous) when fillers are added to them and cooked in oil which is from a cheap source and used again and again.

Right now we have access to great food! With healthier food options becoming more in demand, prices are dropping. A little savvy health conscious shopping goes a long way on a budget these days. Ask the dietitian for help getting started if you are interested. Plus, there are so many innovative ideas which sneak in healthier foods and taste great. I open this blog article to you as an opportunity to comment or email me for tips and suggestions.

It blew my mind to see 590 calories, jump to 1,500, for one meal. That’s a 900 calorie increase in fat, carbohydrates, sugar content, for the same meal (much bigger portion)!

Nutrition is a preventative measure to help you enjoy life as a healthy, thriving individual no matter what age or health status. Finding inspiration and feeling empowered to take control of your health is an incredible venture, and small, manageable changes is all it takes. You’ve just got to do your best. We’re not perfect, we are only human, but we do have more options available to us than we might think.

Health and wellness to you,
-Sara DC

Is it true that an athlete can eat whatever they want?

sports nutrition nyc athlete foodIn my nutrition practice, I wear two hats. Almost 50% of my clients are athletes looking for sports nutrition, while the other half are a mix of weight loss, disease management such as cholesterol, diabetes and eating disorders, and those clients who want to “redistribute the trunk region” and lean out.

In this blog, I’d like to highlight the difference between sports nutrition for athletes in training, and the 45 minute athlete. My 45 minute athletes are under the misconception that they can eat whatever they want because that’s the best part about being an athlete. And they get frustrated when they cannot get an athletic build similar to that of their athlete friend (who happens to train 1.5-2 hours daily for triathlons). The frustrating reality is that you will typically burn only about 200 calories doing a 2 mile run. And you can put that 200 right back in by eating 2 TBSP of mayo. But here is the other frustrating reality: those athletes who appear to be eating “whatever they want”, are far more regimented than they lead you to believe. True, they need more calories, but they will not be getting those calories from mayo or other “inefficient”foods. They are fueling their bodies with just the right proportions of protein, carbs, and fat. There is no such thing as a free pass to eat whatever crap you want – this has repercussions for both the 45 min athlete and the full time athlete. The difference is that the athlete’s diet is planned, and leaves room for the occasional crap meal. And this is the great news: as a 45 minute athlete you can plan for this too! It will be your unique plan to suit your activity and your needs. If you want to call yourself an athlete, you have to act like an athlete and embrace the challenge fully. Not just one stand alone part of it, and expect results. Everything is connected. Believe me – if my athlete clients are eating like crap, they are NOT performing their best, and their condition is not where they want to be at.

This is the best part of working with a nutritionist. We do all the planning for you to give you the tools necessary to execute on the body that you’ve always wanted!!

High Cholesterol Diet

If you suffer from high cholesterol, then like many others, you are confused about what type of “cholesterol free” diet you should be adhering to. The most common misconception is that you need to give up any animal product that contains cholesterol; such as eggs, meat, cheese, etc. True, those should be eaten in moderation…

Healthy Snack Ideas

The concept of eating frequently throughout the day to fuel your metabolism is becoming main stream now. You burn most of your daily calories just by “being alive”, so the best way to manage your weight and the calories that you burn is to keep your metabolism constantly burning. Your metabolism is like a flame….

Eating Clean Tips from NYC Nutritionist

  “Eat Clean” – I’m sure that you have heard this term used numerous times. As a nutritionist, I use it far too often (and I don’t mean wash your fruits and vegetables!). Here is what the term ‘eating clean’ really means:   Eat within an hour of waking up, and continue to eat small…

EatFit Nutritionist NYC: What are Complex Carbs?

Complex carbs are rich in fiber which improves your digestion. They provide you with a steady stream of energy, and should account for about half the calories in your diet. They help stabilize your blood sugar and mood, and keep you feeling satiated longer. They are low to moderate on the glycemic index. Some examples of…

Sports Nutrition – POWER TO WEIGHT RATIO

Being a nutritionist in New York City is the best, mainly because I have such a vast cross section of clients, all with specific needs and intelligent questions. New Yorkers know what they want and I love that about us! The look on my sports nutrition clients’ faces is priceless when they discover just how…

Sports Nutrition; Fueling the Athlete’s Body

Nutrition plays a vital role in all activity. After all, food is what fuels all your daily activities. Many of my clients work our everyday and burn hundreds of calories. They spin, run, strength train, but cannot get the lean body they desire and wonder why. Once they realize that the missing link is in…

Managing Menopausal Weight Gain

Menopause can be a wonderful time in a woman’s life. It brings freedom and peace. However, it can also bring with it a host of not so desirable symptoms like insomnia, moodiness, and worst of all – weight gain. During this time, it is important for a woman to understand that her metabolism is slowing…