House Calls

SPR 2019

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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THE FLAW: Consumption of 500 calories less per day for six days a week would equal a weekly deficit of 3,000 calories. But having a "cheat day" filled a few overindulgent meals and drinks can quickly negate this deficit, says Roper St. Francis Healthcare affiliated dietitian Alexis Appel. In addition to jeopardizing weight loss, cheat days contribute to disordered eating behaviors and worsen glycemic control, especially among diabetics. "If you feel the need to 'cheat' on your diet, it's likely your meal plan is too restrictive and unsustainable." It's easy to eat healthfully at Basic Kitchen: the stylish brunch, lunch, and dinner hot spot just off King Street. With a menu boasting whole foods and vegan options aplenty—as well as a quaint back patio and modish interiors—you'll leave feeling satisfied but not stuffed. Here, Roper St. Francis Healthcare affiliated dietitian Jillian Morgan walks us through an order she recently split with a fellow diner: Morgan started with a Tea-Totaler (made of hibiscus, lemon, grapefruit, and mint)— one of the restaurant's many mocktails , or nonalcoholic mixed drinks. "Mocktails are a nice way to enjoy a fun flavor profile without taxing your liver," she says. The Vegan Caesar , which they ordered as an appetizer, contains crispy chickpeas, pine nut "Parmesan," and a dressing made from cashew cream . "These swaps make the salad low in saturated fat and high in unsaturated fat, which is healthier for your heart," says Morgan. Don't let the Basic Bowl's modest name fool you: This fiber-rich dish boasts plenty of flavor along with a nutritional punch—its brown rice, chickpeas, grilled broccoli, and grilled sweet potato are packed with Vitamin C, Vitamin K, and a bevy of antioxidants. To round out the Basic Bowl, Morgan added avocado and salmon. "Both add-ons offer potential cardio-protective benefits," she explains. THE FIX: Before starting a diet, ask yourself if it is truly sustainable, says Appel. If not, chances are you'll feel deprived and inclined to cheat. Instead, make gradual diet and lifestyle changes that are sustainable long term, such as eating off a smaller plate, packing away leftovers before you sit down to eat, or ordering groceries online if you often make impulse buys while at the store. If you're unsure about where to start, schedule an appointment with a dietitian. CONTRIBUTORS P H O T O G R A P H ( B A S I C K I T C H E N M E A L ) B Y C A S S I D Y H U R T 16 { spring 2019 } h o u s e c a l l s eating well Having a "cheat day." DIET MISTAKE: Alexis Appel, RD, LD (left) & Jillian Morgan, RD, LD, CDE A L E E C E K I N G S L E Y - T A Y L O R local best bet The Vegan Caesar and Basic Bowl (with salmon and avocado, plus a Tea Totaler mocktail) BASIC KITCHEN 82 Wentworth St. (843) 789-4568; basickitchen.com TIP: Ordering for one? Add shrimp to make the Caesar a stand-alone meal.

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