Why Rudog is the Right Choice

Why Rudog is the Right Choice

Most of our clients already have a very good understanding of the basics, they just need some help figuring out how to put them into practice or stay focused.

You may be looking for some help understanding and managing:

  • Diabetes or your A1C
  • Hypertension
  • Cholesterol management
  • Inflammatory Bowel or flare ups
  • Anxiety

Maybe you are thinking about bariatric surgery, or are faced with having to do a revision. These are big decisions, and should not be taken lightly. Discipline with your diet is essential to your success. We already work with some of the most respected surgeons in the field of bariatric surgery. We know exactly what you are going through and we have dietitians that specialize in this area. Let us help you experience successful weight loss, healthfully.

Rudog can help you! We take the time to listen to you, answer your questions, and help you understand what to expect. We also take insurance, and many of the conditions listed above are covered by insurance.

If you are looking for supplement recommendations, Rudog is the place to be. We will answer your questions candidly and honestly. We can help you find the right kind of supplements for whatever your unique health or fitness situation is.  We are also your resource for information on CBD supplementation. You probably are curious and we are the perfect place to ask those questions!

For those who are athletes, your Rudog Dietitian will help you understand the significance of your diet to your performance and recovery. You will learn how to adjust your carbs and protein to get the most out of your workouts and minimize injury.  We will also work with you to build a healthy routine of workout, sleep, and recovery.

The Rudog Dietitians are all registered, licensed and clinically trained. They provide customized counseling in many areas including weight loss, diabetes management, post bariatric surgery meal planning, nutrition coaching, menu planning, and more.  We have dietitians that specialize in unique areas such as post bariatric surgery recovery and mixed martial arts.

Thank you for checking us out, we. look forward to working with you. We take many forms of insurance including BCBS, UHC, Cigna, and  some Aetna plans.

Mary Cabral, RD/LD
Owner, Rudog
[email protected]

Omega 3’s are Important

Omega 3’s are Important

 

rudog omega 3 liquid supplement with vitamin D3

Omega 3 Capsule with Vitamin D3.

There is so much to say about Omega 3’s, I am simply going to devote the next several posts to talking about what they are and why they are important.

Omega 3’s are a type of fatty acid that is unsaturated. For the chemistry buffs out there, this means that they have one or more double bonds. In other words, the double bonds means there is more room for more hydrogen. Thus the term “unsaturated”. They ARE NOT saturated with hydrogen.

The number (as in omega 3) indicates where the first double bond occurs. So with an omega 3, the first double bond is 3 carbons from the end of the fatty acid chain. You have probably heard of other types of fatty acids, like omega 6 or omega 9.

When a fatty acid only has 1 double bond present, it is referred to as a MONO (meaning 1) unsaturated fat. When there are several double bonds, they are referred to as POLY unsaturated fats.

Ok, that’s enough chemistry.

Omega 3 fatty acids have studied for their protective effects on the cardiovascular system. The research goes back to the early 70’s, and the body of research since then has continued to affirm these results. Research has also begun showing positive effects of omega 3’s in brain and retinal development. This is why you will see infant formulas supplemented with DHA and EPA. These are the two types of omega 3 fatty acids associated with these benefits.

Additional research is also looking at the role of omega 3’s in Alzheimer’s Disease, depression disorders, chronic inflammation, inflammatory bowel disease, cancer, lupus, and rheumatoid arthritis. The list goes on, but this gives you an idea of how significant these fatty acids can be.

This is absolutely something you should be supplementing on a regular basis. The Rudog Omega is a concentrated liquid filled CAPSULE with NO aftertaste or burping. Taking it every other day is plenty, unless you just never eat fish. If that’s the case, then simply 1/day is sufficient. Each bottle has 60 capsules, so should last you 2-4 months.

Ladies—do you want healthier hair and skin? This is how you get it.  Order some today! Rudog Omega is only $25.

Mary Cabral, RD/LD

Tuna Tataki

This is such an easy recipe and the taste is amazing. To start, you have to purchase some good tuna steaks. Fresh tuna is very expensive right now, but there are certainly frozen varieties that are fine to use. I actually purchase my steaks from Market Street. They have a seafood freezer where they have a great selection of shrimp, scallops, and fish. The tuna is hidden in there :). You can purchase two steaks for roughly $12-$18 dollars.
You only need to partially thaw the tuna before you cook it. I usually let it thaw in cold water (still in its vacuum pack) for about 30 minutes. It should be sort of soft on the outside, but still very firm or partially frozen in the center. Get a large bowl of ice water ready and set aside. While the tuna is thawing, this is a good time to fix your rice. It can be cooking while you are preparing the dressing and the tuna.

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For the Dressing:
4 Tbsp Soy sauce plus 2 tsp
2 Tbsp Rice wine vinegar plus 2 tsp
4 tsp Water
1 tsp Sugar
2 Tbsp Peanut oil plus 1 tsp
2 Tbsp Sesame oil plus 1 tsp

Combine the soy sauce, rice wine vinegar, water and sugar and whisk well. Continue to whisk oils slowly into the soy sauce mixture. You can adjust the ingredients to suit your taste preferences. Set aside until ready to use.

Cooking the tuna:
Remove partially thawed tuna from the packaging and place on a cutting board. Sprinkle kosher salt on both sides and then completely cover with fresh ground pepper on both sides.
Preheat a non-stick skillet to medium high and let it get really hot. Place the tuna in the skillet and let it cook just until the side that is facing down begins to turn solid gray, but only a few millimeters thick. Turn and cook the other side the exact same amount of time, or until the solid color is the same thickness as side one. This happens FAST. You should also begin to see solid juices running out and striations in the fish just start to appear. Take it from the heat and immediately place in ice bath. The ice bath stops the cooking and allows the center of the fish to thaw completely, while keeping it very cold.

Get your choice of greens ready to go in your salad bowl. I usually use mixed greens, but arugula works well,too. Note: arugula is spicy! You might want to mix it with another type of green lettuce.

Take the tuna from the ice bath and pat dry with paper towel. Put back on cleaned cutting board and use a sharp knife to slice the tuna into thin slices. Use the parts of the tuna that won’t slice as a topping for the middle of your salad. I call these “nuggets”.

Lay the tuna slices on top of the salad greens. Drizzle your dressing on top and serve with a side of rice. You can also top with cilantro. Enjoy!

Mary Cabral, RD/LD
www.rudog.com

Get Your Weight Loss on Track!

Get Your Weight Loss on Track!

 

Look familiar?

Look familiar?

Get your weight loss on track?

Yes, yes, yes EVERYONE talks about doing something new at the beginning of each year. And then they talk about it AGAIN as summer approaches. This year will be no different. MILLIONS of dollars will be spent on gym memberships, trainers, bogus supplements, gluten free foods, Fitbits, pedometers, sauna suits, and NEW bathroom scales. (Because we all know the old one must be defective!)

The truth is, deep down inside, people believe that if they spend enough money on something it WILL work. It HAS to. Failure is not an option when your are heavily invested in something.

And yet, most people will fall off the exercise/diet/torture myself bandwagon because it simply isn’t sustainable long term. It’s exhausting and usually puts a person at odds with the realities of every day life.

How about no more bandwagons? No more New Year Restarts? How about learning to make small, significant changes to what you are already doing? How about getting real answers about supplements and taking only what is helpful and rooted in legitimate research? Maybe you need some help understanding your diabetes or your post-bariatric surgery diet. Maybe you just need a little “know how” when it comes to grocery shopping.

That’s what the dietitians at Rudog do. We help by educating you and working with you, where you are right now in your health pursuits. No gimmicks, no magic pills, just the truth.

If you need additional services, like a trainer or blood work done, we can point you in the right direction.

Talk to a real dietitian and get your questions answered today. Waiting changes nothing, calling can change something.

Your choice.

Mary Cabral, Registered Dietitian  (9728808443)

Some visits could be covered by insurance, always ask!

 

Creamy Alaska Salmon Pasta

Creamy Alaska Salmon Pasta

This recipe is from the Alaska Seafood Marketing Institute, check out more of their stuff by clicking here.

salmon Pasta

Ingredients:

I pkg      Macaroni or small shell pasta

½ cup    Creamy Garlic Herb or Lemon Dill Mix

1 Tbsp   butter

1              shallot, finely chopped (you can use a regular onion instead)

1 cup     Your favorite vegetable, like peas or mushrooms

1 tsp      lemon juice, preferably fresh

1 can      skinless, boneless salmon

 

Directions:

Cook pasta according to the package instructions and drain.

In a small sauce pan, gently heat the sauce of your choice and set aside.

In a large pan, melt butter and sauté shallot and vegetables until tender. Stir in the warmed sauce. Stir well.

Add the lemon juice, pasta, and salmon to the sauce mixture.  Toss well and serve.

 

 

Kitchen Shears: Get Some!

Kitchen Shears: Get Some!

A must have for the kitchen!

A must have for the kitchen!

Have you ever wondered if you needed kitchen shears? The answer is YES. Almost anything that can be done with a knife can be done with shears more easily, and often more safely. Here is a short list of some kitchen tasks that are perfect for shears:

  • Trimming any kind of meat, like chicken, pork, beef, fish and bacon
  • Cutting meats into pieces or chunks
  • Cutting herbs and salad greens
  • Cutting dried fruit
  • Trimming dough (like pie crusts, cookie dough, or pizzas dough)
  • Cutting whole canned tomatoes
  • Cutting vegetables (like cauliflower, broccoli, and asparagus)
  • Cutting pita bread or quesadillas
  • Cutting fresh noodles
  • Cutting crab claws or legs

I could keep going, but you get the idea. Shears are especially good for use with foods that are slippery, thick, or hard. A good pair of shears will also come apart for easy cleaning and drying. This is important to prevent rust. Many times shears will have additional features, such as bottle openers or shell and nut crackers.

For a good multipurpose shear, you want shears that have a carbon steel blade or stainless steel. Handles may come in various styles and materials, but ideally you want something coated with silicon because it is comfortable to hold. Blades that are serrated and offset are better suited for cutting slippery foods and for cutting at an angle.

There are shears specifically for cutting poultry. These will be more curved, and may also have a blunt tip that can help prevent meat from tearing apart.

Herb shears (or just multipurpose shears) are so much easier and safer to use than trying to snip or cut with a knife. Once you try it this way, you will NEVER go back to chopping again!

A good pair of shears will cost anywhere from $15-$50. You get what you pay for, so don’t be afraid to invest in something that is high quality and will last a while. I also suggest buying more than one pair. There are 4 pairs of shears in my kitchen and there are days where I wish I had one more pair.

(I cook a lot……)

Happy snipping!

Mary

How to evaluate advertising

It’s extremely important to be able to read supplement advertisements with a critical eye. Your health depends on it! With this article you are going to learn how to decide if a supplement is legitimate or not and what kind of questions are good to ask. First, start with common sense. Ask things like:

  • Does this sound too good to be true?
  • Does the add use lots of fancy terms and make big promises?
  • Is it expensive?

If the answer is “yes” to any of those questions, you should be suspicious. Then, ask more questions like the following:

  • What kind of research was done on the product? Was it done by a company NOT owned by the manufacturer? Was it a double blind study?
  • Has more than one study been done? Did any studies show the product NOT effective?
  • Was any of the research published in MAJOR peer-reviewed science journal (Journal of American Medical Association, Journal of Clinical Nutrition)
  • Is this product being promoted primarily by testimonials instead of scientific research?
  • Have there been any risks or side effects identified with use of the product?
  • Were the studies done on animals or people?

If an advertisement references clinical studies that have been done on their product, they are trying to make it sound like hard core, irrefutable studies have been done. You need to find out.  It’s important to know who PAID for the study to be done.  Results are more believable when studies are paid for and conducted by people who aren’t related to the product being studied. This removes the bias.  For example, if I am Gatorade and I have a new product that is supposed to help people run faster, I want to do research that actually yields this result. I am not interested in research that might say it doesn’t work. So I would do the research and studies myself. Hmmmmm….questionable.  However, I could hire a company to test my product for me.  That would be much less questionable. See the difference?

The design of the study contributes to the validity of the results. It’s important to point out that studies done on animals is cheaper and less complicated than using people. Usually, products have to be tested on animals before they can test on humans.  The bigger the study, the more complicated, the longer, the more control, the better. These are more expensive, though, and take much more time.  A random trial, or study, is preferred. This means the people in the study receiving the product were picked randomly and not pre-selected. Even better is a double blind study.  A double blind study means that the people in the study do not know if they are actually being given the product being tested, as well as the people conducting the study do not know who is being given the actual product. This is the best, but much more complicated and difficult to implement.

When a product has been well tested and has nothing to “hide”, it will be published in scientific journals. Not just magazines, but highly respected journals that are peer reviewed. This is important, because a journal that is peer-reviewed means that very strict criteria have been met by the article before it can be published. It has been reviewed, or looked at, by other professionals and has been thoroughly critiqued. This means the professionals have asked questions about the design of the study and the interpretation of the results. The author(s) of the article have to defend it. Once it is satisfactorily defended, only then will the peer group recommend it for publication. This is really, really important. Journals that do this are probably not ones that you read, but that you have heard of. JAMA, or Journal of the American Medical Association, is one. JCN, or Journal of Clinical Nutrition, is another. Popular magazines do NOT do this.  So, just because you read about something in a muscle or health magazine doesn’t necessarily mean you should accept it as fact. It means you should look for more information to back up what you have read.

Perhaps most importantly, you need to find out if the studies that were done showed any side effects (or death!!)  to use of the product.  Many times studies will say that no serious side effects were experienced after 6 weeks, or 6 months. But it is extremely important to know if there were any side effects after 1 yr, 5 yrs, 10 yrs, and 20 yrs! That means they have to study it for a really long time and spend a LOT of money to do it. That’s why many of the products in the supplement industry are questionable. They have not put the time and money into showing the safety of the product over a long period of time and at variable dosages.

So, based on what you have read here, you should have a pretty good comfort level with being able to assess whether or not a supplement is worth considering.   A few easy ones to start with:

  • Is this too good to be true?
  • Has it been independently studied? On animals or people?
  • How long was it studied for ?
  • What journals has it been published in?
  • Side effects?

When products can show that they have been independently researched, well published, and that the studies have produced consistent results, then you can start to consider them seriously.  Everybody wants a quick answer, but quick is rarely wise.

Chicken with Turmeric and Cumin

Chicken with Turmeric and Cumin

Spiced ChickenThis is a Rudog original recipe. This is a GREAT way to get some turmeric and cumin (superfoods!) into your diet!

I actually use frozen thighs, so my cooking time takes around 20 minutes. Obviously fresh or thawed chicken will cook more quickly. You can use breasts, but they aren’t as tender. No recipe is ever set in stone, so feel free to adapt it how you like it!

Check out this link to learn more benefits about turmeric!

 

  • 6 chicken thighs (boneless and skinless)
  • 1 can diced tomatoes
  • 1-2 cups chicken broth, could be more…..
  • 1 can green peas
  • 1-2 tsp cumin
  • 1-2 tsp turmeric

In a large skillet, pour the chicken broth over the chicken thighs. It doesn’t have to completely cover them,  but it should be deep enough to  bathe them. Add the tomatoes, undrained, and as much of the canned peas as you like. You can actually save half the can to add to some rice later….your choice. Season with a little salt if you want, and then cumin and turmeric. Start with a tsp of each, and then add more if you decide you like it stronger.

Let simmer on low to medium  heat until the chicken is completely cooked. Probably around 15 minutes. I like to cover this in the beginning, and then uncover it for the last few minutes of cooking to thicken up a little bit. The chicken will be tender and easy to cut when it is ready.

This is fantastic when it is served with basmati rice. Cook the rice in chicken broth instead of water for a little more flavor. Toss in some of those peas at the end (if you saved any) and serve!

This is a well balanced meal that has carbs, protein, and a little fat. Perfect.

You can schedule your ZOOM Bariatric Nutrition Class by clicking HERE  

Classes are offered at 2:00 EVERY Monday and Wednesday. We can't wait for you to join us!