How to get more vitamin B12 through plant foods.   I Aim to eat a serving of fortified cereal 3 x per week at least or daily.  Here is a list of high B12 cereals that are vegan.

Iron
Try to eat high iron foods with high vitamin C foods to help with absorption.  Here are a few ideas:
  • fortified breakfast cereal (see above) sprinkled with chopped nuts and fresh blueberries or banana
  • lentil and sweet potato soup
  • hummus with carrot and celery sticks
  • tortilla wraps stuffed with refried beans, red pepper and sesame seeds
  • a snack of satsumas (cuties) eaten with a handful of nuts
  • a stir fry of colorful veggies (try yellow pepper, spring greens and asparagus) and cashew nuts sprinkled with sesame seeds
  • a rich chickpea and tomato sauce served with brown rice
  • whole wheat toast spread with peanut butter and topped with apple slices
  • baked potato with beans served with a glass of orange juice.
Avoid coffee or tea.  Caffeine and tannins can inhibit the body’s absorption of iron so it’s best to avoid drinking tea, coffee or soda at meal times. Stick to fruit juice or water instead.
Here is a link to the highest iron fruits and vegetables:
Advice for Eating Year Long Program
This January, we will again be offering the Advice For Eating Year Long Program.The goal is to help you commit to changing your lifestyle, not just a New Year’s Resolution that will quickly fade away. You can sign up for the year long program in the month of January only and for a discounted rate.  New clients and current clients can participate in the Year Long Program. Contact one of our dietitians for details on the program.
Nutrition Reboot Package
Have you been a little off the “healthy eating wagon” lately and need to get refocused? A metabolic rate test and a 1-hour meal planning session is the perfect gift! The metabolic rate test will more accurately target your daily calorie needs. Then you and your dietitian will together plan meals and snacks that meet your nutrient requirements to help reach your wellness goals in 2016!

Accountability Plus Package
4 x 30 minute sessions to help you keep on track and establish new healthy habits. You can use them back to back or spread them out to help you achieve your goals. This is a great gift to help someone get back on track or to add on to someone’s existing plan so they can see continued success.
Fitness and Nutrition Combo
A Complete Nutrition Plan with an AFE dietitian (2 sessions and a diet analysis) paired with a Introduction Package at Acceleration Training Concepts which includes 3 sessions with a personal trainer.
To purchase contact Catherine Kruppa or your personal AFE dietitian.


5380-0614_KSA_5917_colorWatch Catherine Kruppa, MS, RD, CSSD, LD on KPRC Channel 2 News

Holiday Season Doesn’t Mean Holiday Pounds

Eat This, Not That for Dining Out

Healthy Breakfasts for Adults and Kids

Listen to Catherine Kruppa on Houston Matters Houston Public Media News 88.7 FM.  January 22, 2015

Houston Matters – January 22, 2015

Houston Matters – November 30, 2015 Is it Even Possible to Eat Healthy During the Holidays?

5380-0614_KSB_5318_colorWatch Melissa Hawthorne, MS, RD, LD, CDE on FOX  and CW39 News

Your Metabolic Rate and Healthy Snacks

Will a Celebrity Diet work for you?


One Simple Change can have a Big Impact on Your Health
  • Reduce portions- eat 3 bites less at lunch and dinner than you normally would for 365 days.  You will lose 20 lbs.
  • Drink 1/2 your weight in ounces of water or hydrating beverages.
  • Increase your fruits and veggies to a minimum of 5 total per day and strive for 7-10.



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