Dietitian Digest

Jordan Eichacker

Learn more about the latest diets, nutrition, mindful eating and other information from our Clinical Dietitian, Jordan Eichacker, MS, RDN, LN, on this blog: Dietitian Digest.

Jordan has been working as Madison Regional Health System’s only Clinical Dietitian for one and a half years. She provides nutrition therapy to both inpatients and outpatients of all ages.

"Fast Food": Tips and Strategies for Quick and Hearty Home-Cooked Meals

Is fall a busy time of year for you? Are you on-the-go with kids' activities and fall gatherings? Have family suppers moved to the pizza place instead of your own place? As the temps drop, do you find yourself cooped up indoors, more sedentary, and more likely to indulge in that late-night snack? In lieu of all this, I'd like to offer a few tips and strategies to creating your own "fast food" and eating healthy, heartier meals to curb those late-night cravings. With these helpful hints, you are bound to boost your energy, create healthy habits, and discover that good nutrition in the home is possible even with the busiest of schedules.

  • Use a crockpot. What’s better than coming home to the smell of a fully prepared meal? Perfect for soups and roasts, just add a low sodium base, your choice of veggies and lean meat, and spices. SANTA FE CHICKEN RECIPE - PDF
  • Cook once, eat twice. Prepare twice as much chicken, brown rice/quinoa or veggies for future use. Use leftovers in salads or sandwiches. Grab a yogurt, fruit and take along as a to-go meal. CHICKEN SALAD RECIPE - PDF
  • Be unconventional. Make omelets for supper. Have rice for breakfast with your choice of toppings for a healthy and filling “breakfast bowl.” Move past the social food norms, forget the rules and cook simply. BREAKFAST BOWL RECIPE - PDF
  • Choose fresh, frozen, or canned – all are equally nutritious. In the frozen section, buy Steamables to microwave and eat. Choose canned veggies to open, drain, rinse and eat. Cut up fruits and veggies as soon as you get home for the grocery store and store in containers to refrigerate.
  • Blend and go. There is nothing wrong with throwing together a quick smoothie on the go. Blend fruit, Greek yogurt, flax or chia seeds, leafy greens with some ice, a little water and you’re set! SMOOTHIE RECIPE - PDF
  • Stash small Ziploc bags full of healthy snacks such as homemade granola bars, nuts like almonds, and dried fruit in your car for when you need them.
  • The ultimate go-to. A Rotisserie chicken is convenient because it’s hot and ready to serve. Add a whole grain and veggies for a complete nutritious meal.

Call MRHS at 605-256-6551 how I can assist you in building your own custom nutritional plan.

The Keto Diet: What is it and is it good for weight loss?

The Keto Diet has been around since the early 1900’s as treatment for epilepsy but has recently resurfaced in main-stream media as a weight loss solution.

The term “Keto” originates from the word “ketosis”, a process in which the body does not receive an adequate supply of carbohydrates and as a result enters into a fat-burning state accompanied by rapid weight loss.

When followed religiously, Keto does work. However, because of its restrictive nature, it is not likely to be sustainable for the long term. Carbohydrates from fruits, starchy vegetables, etc. are severely limited (less than 20 grams per day or one medium apple) which puts individuals at risk for nutrient deficiencies. At least 130 grams of carbohydrates are recommended daily to fuel our brain and muscles.

The best weight loss approach is one that encourages a variety of foods and has your food preferences in mind. The key is making small, realistic changes to your current lifestyle. As part of Madison Regional Health System’s weight loss and fitness program, Complete 90, we explore strategies to help you overcome your individual barriers to nutrition in order to assist you along in your weight loss journey.

After all, doesn’t the word “journey” have “you” in it?

Call MRHS at 605-256-6551 to find out more about Complete 90 and other nutrition services offered by me.

Alerts and News

Senior Health and Wellness Expo
Thursday, October 18, 2018

Join us for the FREE Senior Health and Wellness Expo, Monday, October 29 with two sessions available, 2-4 pm and 6-8 pm in the Madison Regional Health System conference rooms. First hour will be a Medicare Seminar by Barb Sample, Senior Health Information and Insurance Education Representative (SHIINE). Second hour will be health and wellness booths by MRHS including massages, dietitian, physical therapy, financial counseling, hearing and speech screens, home care hospice and swing bed, immuniza

Walk-in Flu Shot Clinic - Oct. 30
Monday, October 15, 2018

We have a walk-in flu shot clinic coming up Tuesday, October 30 from 8:30 am to 4:30 pm! No appointment needed on walk-in days. Just bring in your insurance or Medicare card. Cash price available.

Dr. Woolley brings podiatry to MRHS
Tuesday, September 25, 2018

We would like to welcome Dr. Eric Woolley to our team of outreach specialists! Dr. Woolley is a podiatrist from Brown Clinic in Watertown! From routine examinations to advance surgical procedures, he offers a wide variety of podiatry care. Dr. Woolley will be starting his outreach on October 3 and will be here the 1st, 2nd and 4th Wednesday of every month. You can call Brown Clinic at 605-886-8482 for an appointment at MRHS!

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