Welcome To The Start of Your Nutritional Journey!

WHAT’S YOUR MOTIVATION?

  • Your relationship with food needs help. You want to eat a more whole food, plant-based food diet, without becoming vegetarian and need help with meal planning.
  • You want to improve athletic performance: energy needs, timing of nutrients.
  • Your physician stated you have insulin resistance/pre-diabetes, or you may have trouble managing your weight and need assistance before you are diagnosed with a chronic disease.

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” – Thomas Edison

Say Hello to our Registered Dietitian/Nutritionist

Susan Cote

Susan Coté

  • 14 years as a Registered Dietitian
  • 10 + years as a private, corporate and yacht chef
  • 8 years as a Clinical Dietitian at Baptist Health/South Miami Hospital
  • Culinary and Nutrition Instructor for Johnson & Wales University
  • Dietitian/Wellness Educator for Florida Blue
  • Favorite workout: Pilates and yoga

EDUCATION & LICENSURE

  • Master’s Degree in Dietetics and Nutrition
  • Licensed in the State of Florida
  • Certificate in Health Coaching from Wellcoaches
  • Certificate in Adult Weight Management Commission on Dietetic Registration
  • Specializes in Holistic & Culinary Nutrition
  • Specializes in Plant-Based/Flexitarian Style Eating
  • Specializes in working with CVD & Pre-Diabetes/Diabetes/Insulin Resistance
  • Specializes in working with Fatty Liver Disease

Nutrition & Weight Loss Services:

REGISTERED DIETICIAN

Nutrition Consultation: one hour  –  $99

45-minute follow up  –  $79

Personalized one-week meal plan  –  $75

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WEIGHT LOSS BUNDLE

Weight Loss Bundle I*  –  $240
Includes one hour consultation with a Registered Dietician, one 45-minute follow up session and one week of personalized meal plans and shopping lists. 

Weight Loss Bundle II*  –  $299
Includes one hour consultation with a Registered Dietician, one 45-minute follow up session plus two weeks of personalized meal plans and shopping lists. 

Weight Loss Bundle III**  –  $359
Includes one hour consultation with a Registered Dietician, two 45-minute follow up sessions plus two weeks of personalized meal plans and shopping lists.

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*Expires 60 days from the purchase date
**Expires 90 days from the purchase date.

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Team Weight Loss Services*:

*This is a six-week, non-refundable program. We offer easy payment terms. You have the option of paying in full at the time of enrollment, pay in 2-3 payments or pay weekly by credit card auto-draft.

TEAM WEIGHT LOSS

  • Two sessions with our Registered Dietician 
  • Personalized meal plan based on your likes/dislikes and includes detailed shopping lists. 
  • First session includes a MyZone® heart rate monitor to help track your daily progress and to help hold you accountable throughout your six-week session. 
  • 12 one-hour training sessions with a nationally certified personal trainer. 
  • You will train two times per week with a small group of 3-6 participants that are on a weight loss journey just like you. 
  • You will also workout in the yellow and green zones on your off days for 45-60 minutes per day. Your progress will be tracked by your trainer through the MyZone® app. 

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Cost: $50 Annual Registration Fee, $83 per week for six weeks*

WEIGHT LOSS PROGRAM

 1:1 Weight Loss includes all of the services listed above in Team Weight Loss, however all training sessions are provided one-on-one with a nationally certified personal trainer. 

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Cost – $50 Annual Registration Fee, $130 per week for six weeks*

SIGN UP TODAY!

MONTHLY TIPS: YOUR CALL-TO-ACTION

EAT FOODS THAT CAN HELP LOWER YOUR CHOLESTEROL

(foods that contain soluble fiber)

Lower Cholesterol

AMOUNT OF SOLUBLE FIBER RECOMMENDED: 5 TO 10 GRAMS PER DAY

OATMEAL – BEST

  • Oat-Based Cereal: Cheerios (1-2 grams of soluble fiber). Add a banana or berries to increase fiber content.

BEANS

  • Excellent source of soluble fiber: 1 cup contains 4.8 grams of soluble fiber
  • Choose whatever beans you like: black-eyed peas, garbanzo beans (chick peas) kidney beans and others

EGGPLANT AND OKRA (not fried)

NUTS

  • Almonds, peanuts, walnuts (if no allergies) can help lower LDL cholesterol

FRUIT

  • Apples, figs, grapes, pears, strawberries, citrus can help lower LDL cholesterol

SOY

  • Tofu and soy milk if consume about 25 grams of soy per day; help lower LDL cholesterol

FATTY FISH

  • Eat 2 to 3 times per week
  • Salmon, Tuna, Trout, provide Omega 3 fatty acids that help reduce triglycerides in the blood; help protect your heart

PSYLLIUM

  • Add 2 teaspoons per day to get about 4 grams of soluble fiber; especially if not eating enough fruit/veggies

HEALTHY RECIPES CORNER – THE NUTRITION SOURCE

NUTRITION SOUND BITES – BY SUSAN COTÉ

Sound Bite: Lower Cholesterol

Foods with Soluble Fiber Can Help Lower Your Cholesterol Level

  • Aim for 25 -35 grams of fiber per day with 5 -10 grams from soluble fiber
  • Foods with soluble fiber: oatmeal or an oat-based cereal like Cheerios. Choose one with low sugar
  • Beans are soluble fiber superstars: black, navy, dark red kidney and garbanzo beans contain 4 -5 grams soluble fiber per cup
  • Eat Your Veggies: Brussel Sprouts, sweet potatoes, asparagus and sun chokes have 1.7 – 2 grams of soluble fiber per ½ cup
  • Add fruit as a snack: apples, apricots, oranges and pears
  • One tablespoon of ground flaxseed added to your cereal or smoothie provides 1.1 grams soluble fiber
  • Psyllium: Add 2 teaspoons per day for 4 grams of soluble fiber; especially if you do not get enough fruits and veggies
  • Take psyllium with a full glass of water and drink water throughout the day
  • Take psyllium either 1 hour before your medications or 2 to 4 hours after taking medications
  • Add in fiber gradually to avoid gastrointestinal side effects: bloating, gas, cramps or diarrhea
  • Be sure to drink plenty of fluids (water) to help with the digestion process

IMPORTANT: Due to food allergies, please check your child’s school policy if nut butters are allowed in kids lunches.

Stay Hydrated

  • 60 to 70% of the human body is water
  • Water regulates our internal body temperature by sweating and respiration
  • We lose about a cup of water per day through exhaling
  • Water lubricates your joint and cushions your organs
  • Water helps flush wastes from the body via urination

HOW MUCH WATER DO YOU NEED PER DAY?

  • Experts suggest drinking your body weight divided by 2 in ounces:
    If you weigh 150 pounds then you would drink 75 ounces which is equivalent to 9 glasses per day
  • A way to tell if you are adequately hydrated: check your output (i.e. the color of your urine)
  • If your urine color output is dark, then drink more water
  • The color of your urine should be a pale yellow color

CAN YOU DRINK TOO MUCH WATER?

  • Yes, you can. Drinking excessive amounts of water can overwhelm your kidneys ability to excrete it. This can lower the sodium level in your blood and cause it to be diluted. It is a condition called hyponatremia. It is very dangerous and requires an emergency intervention.
  • What is considered an excessive amount of water? Usually about 2 quarts (8 cups) or 1.9 liters or more in an hour or less.

Plant-Based Primer/Go Flexitarian

  • Plant-Based eating is not a Vegan/Vegetarian diet
  • Focuses mainly on eating whole foods from plants: fruits, veggies, nuts, seeds & whole grains
  • Does not necessarily eliminate animal products
  • Includes plant-based proteins: lentils, beans, quinoa
  • You can still have lean meat, poultry or seafood occasionally
  • You can get enough protein from plant-based foods.

Reasons to Try A Plant-based Diet

  • Plant-based eating has shown benefits of lower blood pressure, cholesterol, and body weight
  • Eating a plant-based diet can help manage type 2 diabetes
  • You don’t have to give up meat; just eat less of it
  • Tend to be lower in saturated fat, higher in fiber, vitamins, minerals and phytochemicals
  • The higher fiber diet provides nourishment for your gut microbiome
  • When you have greater microbial diversity, you have a healthier gut.
  • When your gut is healthy, your whole body benefits
  • Only 1 in 10 American adults get enough fruits & vegetables in their daily diet
  • On average, American adults only consume 10-15 grams of fiber per day.
  • Recommended daily amount of fiber for adults is 25 grams for women and 38 grams for men per day

Reasons Why More People Don’t Eat a Plant-Based Diet

  • It sounds difficult- I don’t know what foods to eat
  • I will miss eating meat at meals
  • My family will not like/try it
  • I’m afraid I won’t get enough protein in my diet

If you are interested in learning more about Flexitarian/Plant-Based Eating make an appointment with our dietitian who is a Flexitarian.

Make Your Child’s Packed Lunch More Nutrient Dense

  • Choose a BPA free and leak proof box for your child’s lunch
  • Easy snacks to pack: Sliced apples with dipping nut butter; dates stuffed with nut butter or cheese, string cheese and grapes halved
  • Easy to eat veggies to pack: avocado bites, carrot sticks, cucumber slices, bell pepper strips, grape tomatoes, zucchini ribbons
  • Choose a healthy protein: hummus, hard-boiled egg, string cheese, nut butter, beans, edamame, almonds or walnuts
  • Easy to eat foods like Pinwheel sandwiches or turkey and cheese roll-ups, consider leaving the bread out
  • Pack a refillable water bottle. To get your child to drink more water, let them choose the fruit to flavor it (pineapple, oranges, strawberries)
  • Avoid packing sugary drinks like soft drinks, juices or milk with added sugar in the lunch
  • Children should consume no more than 6 teaspoons of added sugars/day equivalent to 25 grams of sugar

IMPORTANT: Due to food allergies, please check your child’s school policy if nut butters are allowed in kids lunches.

NEED MORE INFORMATION ON OUR NUTRITION & WEIGHT LOSS SERVICES?

PLEASE CONTACT US!