House Calls

FALL 2016

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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Sarah Coulter, MS, RD, LD Alexis Appel, RD, LD CONTRIBUTORS L I S A L I V I N G S T O N THE FLAW: Would you embark on a cross-country road-trip without a GPS system or a map? Though it'd be possible to eventually make it to your final destination, neglecting to plan ahead would add time, stress, and potential hazards to the excursion. The same goes for embarking on a weight loss plan, says Roper St. Francis affiliated dietitian Alexis Appel. If you find yourself east of the Cooper at lunchtime, stop by The Pickled Palate, which Roper St. Francis affiliated dietitian Sarah Coulter calls "the quintessential spot for thoughtful food." Here, see what she ordered: local best bet Coulter sipped unsweetened black tea with her meal. Research shows that antioxidants in the beverage may protect healthy cells from damage caused by free radicals. In lieu of ciabatta, she requested that the panini be served on nine-grain wheat bread packed with healthy whole grains , of which adults should consume three to five servings per day. Coulter asked that the chef go easy on the sandwich's artichoke mayonnaise . "I got the delicious flavor without adding too many calories," she says. Arugula is rich in folate ; vitamins A, C, and K; and phytonutrients, which studies show may help lower inflammation and reduce one's risk of cancer . An added perk? It's bursting with flavor. TIP: To flavor tea, The Pickled Palate offers accoutrements like lemon wedges and fresh mint sprigs grown on-site. "Opt for these over sugar," says Coulter. "Doing so promotes weight management and good dental health." THE FIX: Mapping out what, how much, and when to eat makes it easier and more convenient to make healthier choices, she says. Try clearing the kitchen of sugary, calorically dense, and processed foods and creating a weekly meal plan and grocery list. Allot one to two hours per week to prep meals and snacks (i.e. cut, cook, measure, and portion out vegetables, fruit, lean protein, and whole grains for the week). Stock your pantry and freezer with easy foods you can use in a pinch, like pre-cut, pre-washed vegetables and no-cook proteins like canned tuna. P H O T O G R A P H B Y R U T A E L V I K Y T E Turkey Special Panini THE PICKLED PALATE 411 Hibben St., Mount Pleasant (843) 388-7813; thepickledpalate.com 16 { fall 2016 } h o u s e c a l l s eating well Forgetting to plan ahead DIET MISTAKE: The side salad was a nutrient-rich mix of leafy greens, grape tomatoes, red onion, cucumbers, and sunflower seeds— offering a healthy dose of vitamin E. "I saved my salad and ate it as a snack later in the day," says Coulter. "The vegetables remained crunchy and the balsamic dressing stayed fresh in a perfectly portioned one-ounce container." (with Swiss cheese, arugula, sprouts, and tomatoes, plus a side salad and locally brewed black tea)

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