Nutritional Counseling

Caroline Eisenberg, RD

Registered Dietitian/Nutritionist

Telehealth and In-office appointments

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3 Easy Meatless Monday Ideas

Dec 14, 2015
1 min

3 Easy Meatless Monday Ideas

More and more research has been driving home the message that meatless meals (and snacks) are the way to go to promote a longer and healthier life. With processed meats and beef linked to increased cancer risks and cardiovascular disease, now may be the perfect time to start extending your meatless Monday into a meatless Tuesday....and beyond. Not sure how to live the vegetarian lifestyle. No problem. Try your hand at a few of the meatless recipes below. Veggie Sandwich Ditch

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A Day of Mood Boosting Meals

Dec 7, 2015
2 min

A Day of Mood Boosting Meals

Whether you are still riding the high of the holiday season, or starting to feel old man winter's fast approah, it's never a bad idea to add some mood bosting nutrition into your diet. New research has shown that proper, and tacticle, nutriton plays a vital role in keeping our mood stable and depression at bay. Read on to see a few of my favorite winter meals packed with mood boosting fats, vitamins and probiotics! Vitmain D. Several studies have found that individuals with l

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The Best Cauliflower Mash Recipe

Oct 16, 2015
1 min

The Best Cauliflower Mash Recipe

I have had zero success making this low cal swap.......until now! I was trolling through my October e-version of Food Network Magazine and stumbled upon a cauliflower mash recipe that looked delish and thought I would give it a go. To my surprise, it came out super smooth (like real mashed potatoes!) and tasty. Not only is cauliflower packed with cancer fighting phytonutrients, but a great source of vitamin C, B vitamins, fiber, and loads of good-for-you minerals. Looking to

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My Fast Food Picks That Won't Kill Your Diet

Oct 1, 2015
3 min

My Fast Food Picks That Won't Kill Your Diet

I would like to preface this blog with my stance on restaurants and fast food in general. I encourage all of my clients to limit eating out as much as possible so that they can have maximum control over their food......but when life happens, I would rather see someone make an informed decision at a fast food joint, than skipping a meal all together. And because I am only human, that applies to me too! Here are my picks for when I am left less than prepared on the road or look

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The "Do it Anywhere, No Excuse" Exercise Routine

Jul 9, 2015
3 min

The "Do it Anywhere, No Excuse" Exercise Routine

If you have ever set foot into my office, you know the rule. 30 minutes of "heart elevating" exercie each day. To make it attainable for every lifestyle and schedule, we have compiled a list of routines that you can bust out during your lunch break, nap time, hotel room, beach or on a rainy day. No excuses! And remember, just 10 minute intervals are effective. Do what you can, when you can. Beginner Exercise: Repeat 3 times High knees: 50, stand straight with feet hip width a

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Summer Fresh Bruschetta Chicken

Jul 2, 2015
1 min

Summer Fresh Bruschetta Chicken

I've yet to meet someone who doesn't like tomatoes (if you happen to be an outlier..please don't burst my bubble and keep it to yourself). It's a shame that we limit this nutrition powerhouse to just a slice or two on our sandwich or burger. With powerful antioxidants and a punch of lycopene, tomatoes are a great way to show your prostate some love all the while protecting your skin from those harmful UV Rays. Talk about food as medicine! I am getting ready to put my very ow

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Easy Overnight Blueberry Bliss Oats

Jun 18, 2015
1 min

Easy Overnight Blueberry Bliss Oats

Looking for a grab and go breakfast that doesn't start with a drive thru window? Try overnight oats. Literally prepped the night...or several nights before and stored in the fridge. Eat it as is or microwave for a hot and wholesome way to start the day. This recipe is just in time for blueberry season and is a nutrition powerhouse packed with cancer fighting phyto-chemicals, vitamin C, vitamin E and the B-complex group responsible for helping our body covert carbohydrates int

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Keeping Your Strawberry Haul Light: Simple and Clean Strawberry Recipes.

Jun 9, 2015
2 min

Keeping Your Strawberry Haul Light: Simple and Clean Strawberry Recipes.

If you are looking for a way to eat healthy and still keep a budget, look no further than your own backyard. I like to practice what I preach, so we spent the weekend at a local farm picking strawberries, cherries, snap peas and beets. We got quite a haul and beacuse nothing gives me anxiety like food waste, I jumped on my "healthy meals" Pinterest page for some inspiration. While I would never slap the wrist of someone snacking on raw berries, I do, however, encourage clien

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The Dietitian's Guide to Napa

Jun 4, 2015
3 min

The Dietitian's Guide to Napa

The stars aligned, the babysitting Gods bestowed upon us and I had the opportunity to tour Napa Valley with my husband and a great group of friends. I am not the most organized traveler, so I am thankful to have responsible girlfriends who took on the role to make sure we hit the best wineries and local restaurants. Napa, and the surrounding valleys, must be one of the most sustainable areas I have traveled to and this resonated in every restaurant and farmer's market.....May

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My Favorite Natural (And Healthy) Sweeteners

May 13, 2015
2 min

My Favorite Natural (And Healthy) Sweeteners

Are you still shaking a pink packet into your coffee like it’s 1989? With studies linking artificial sweeteners to increased sugar cravings and weight gain, it may be time to detox your diet from the fake stuff once and for all. Due to many unpleasant side affects (headaches and bloating are never a good look!); artificial sweeteners may be a habit that is relatively easy to kick so long as you know where they may be lingering in your diet. These nasty sugar alcohols that mak

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Summer Fruit and Quinoa Protein Bars

May 5, 2015
2 min

Summer Fruit and Quinoa Protein Bars

I have major Goldilocks syndrome when searching for a wholesome and nutritious granola bar. Too much sugar, not enough protein, too many processed ingredients or not enough fiber. See what I mean? Not to say I don't pop a manufactured bar into my diaper bad from time to time, but when the logistics and ingredients line up, I try to whip up my own homemade bars for an easy snack option for the family. I like use either PB2 or quinoa for my protein rather than a processed prote

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Sweet and Spicy Shrimp Over Couscous

Apr 10, 2015
2 min

Sweet and Spicy Shrimp Over Couscous

This gloomy spring weather really inspires me to get into the kitchen and cook a hot meal. I finally re-stocked my freezer with some wild caught shrimp…one of my fav ways to add lean protein to meals….and pretend to be fancy… so I figured I would build my meal around these guys. I simply place the frozen shrimp under running cold water and it is ready to cook in minutes. I recently saw a recipe for sriracha shrimp and quinoa and it got my wheels turning. I never really pai

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The Eggs Are Dyed, Now What? Leftover Easter Egg Meal and Snack Creations.

Apr 3, 2015
2 min

The Eggs Are Dyed, Now What? Leftover Easter Egg Meal and Snack Creations.

Now that I am a full grown adult (boring) paying for my own food (boring), with my hard-ish earned cash, I make it a priority not to waste a crumb... and the holidays are no exception. We stuck to the traditional christian/jewish family tradition of dying brown, cage-free eggs (with all natural rice vinegar of course...what do you expect to find in a dietitian’s kitchen?) and now we have tons of eggs (and green finger nails) to use up for the week. The thought of a seven day

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A Few More of My Favorite Food Finds

Mar 24, 2015
2 min

A Few More of My Favorite Food Finds

If you haven't noticed, this is an on going blog theme. I love sharing the foods I not only recommend you buy, but buy myself. Yes, we have more control in what we put into our bodies when we prepare food from scratch, but unfortunately our environment and hectic schedules get in the way of adhering to this philosophy 100% of the time. Luckily there are brands out there that cater to the struggle and offer options that are ready in the matter of minutes and without the scary

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Poached Egg on Avocado Toast

Mar 16, 2015
1 min

Poached Egg on Avocado Toast

What you will need: -1 fresh egg -1/2 mashed avocado -crushed red pepper -salt -roasted garlich -1 slice of bread from a French loaf Is there anything better than a homemade breakfast on a Saturday morning? I love to relax, drink waaaaaay too much coffee and really enjoy my food. Without a doubt, breakfast is my most favorite meal of the day. I have finally perfected the poached egg and have been pairing it with everything from toast to salads and even in soups. If you are a

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The Only Guilt Free Snack (That I Know Of)

Mar 6, 2015
1 min

The Only Guilt Free Snack (That I Know Of)

Did you guess veggies? Lame. What about chips? Less Lame. Put them together for a guilt free snack that will add fiber, nutrients and satiety to your late night snack attack. You can finally have your cake (errr.....veggie chip) and it too. I usually tell my clients that there is no restriction or tracking required for veggies. At 35 calories per cup, sky is the limit. I used zucchini this time because that was in my fridge and on borrowed time. Any veggie can be used. Sweet

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A Few of My New(ish) Food Faves

Feb 21, 2015
1 min

A Few of My New(ish) Food Faves

Stonewall Kitchen Watermelon Mojito Mixer: I found this at a local family owned grocery store that happens to have a pretty cool wine and beer section. Unlike most sugary mixers, this one is all natural and only 35 calories per ounce. This can also be mixed with club soda for a nice virgin refreshment....but I prefer vodka:) Oikos Greek Nonfat Yogurt: I am well aware that Greek yogurt has been trending for years, but this is still a staple in my house even though I never real

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Nothing Says Love Like A Heart Healthy Brunch

Feb 13, 2015
1 min

Nothing Says Love Like A Heart Healthy Brunch

For the record, I also think that shoes, chocolate, vacations and flowers are a nice way to say, “I love you", but if you are looking for a nice DIY approach, try one of the following mindfully decadent brunch options. Banana split: A twist on the traditional creamery favorite. Cut the banana in half long ways and top with light yogurt, nuts, fruit salsa and slivers of dark chocolate for an antioxidant kick. Turkey bacon.....but in a heart. Because every brunch needs bacon..

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Panko Crusted Chicken Stuffed with Ricotta, Spinach, Tomatoes, and Basil

Feb 5, 2015
2 min

Panko Crusted Chicken Stuffed with Ricotta, Spinach, Tomatoes, and Basil

I was trolling Pinterest recently looking for some DASH diet recipes and gracefully stumbled upon a few winners. The DASH diet (dietary approaches to stop hypertension) seems to be making a comeback in a BIG way....like wide leg pants and crop tops....and was voted one of the top diets of the year. I had completely forgotten about this widely successful diet which first gained popularity in the 90's (don't quote me on the decade). Anyways, it lacks any kind of quirky gimmic (

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Roasted Vanilla Walnuts: The Perfect Snowy Day Snack

Jan 26, 2015
2 min

Roasted Vanilla Walnuts: The Perfect Snowy Day Snack

I love baking on snowy days. There is nothing like that cozy feeling of something sweet radiating from the oven. Naturally, I try to keep my baking adventures practical and healthy. After reading an inspiring article about the cardiovascular benefits of snacking on nuts (Sound nerdy? I can also be found binge watching a decent amount of Bravo on days like these. Did I redeem myself?), I decided to reinvent the remaining bag of walnuts left over in my pantry from the holidays.

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