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Claxton Dietetic Solutions Articles

Vegan Thanksgiving Recipes
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There are 2 types of people in this world. Those that start decorating for Christmas the day after Halloween and those that believe you should wait until after Thanksgiving to start decorating for Christmas. Which one are you? I am 100% the person who believes you should wait until after Thanksgiving to decorate for Christmas. Because after all…the next holiday in line for celebration is THANKSGIVING! No judgement though for those who believe differently. You do you. The fact of the matter is though, we are 2 weeks out from our next holiday, and of all the holidays throughout the year, this holiday is the one where the food is the number one player. The food has the spotlight. The food has priority. The food is the focus. Lots of fore thought goes into this day regarding meal planning, prep time, cook time, etc. And now, more than ever, personal preferences of the guests that are partaking in your meal must be given heavy consideration. A large amount of people these days are on special diets. They may be vegetarian, vegan, gluten free, dairy free, or have multiple food allergies. So how do you create a meal that meets everyone’s needs. Today I am focusing on vegan recipes you can include in your thanksgiving meal that still provide the comfort of typical thanksgiving dishes. See below and pick your favorite. Stuffed Onions: This is filling enough to be used as a main course but can also be used as a side dish if desired. These onion are stuffed with potatoes, garlic, mushrooms and then baked. Mmm….my mouth is watering. Vegan Stuffing: This stuffing (or “dressing” depending on where you are from) uses vegetable broth in place of chicken broth. Sourdough bread is mixed with mushrooms and leeks to create this warm and hearty side dish. Braised Green Beans and Tomatoes: The vegan alternative to green bean casserole, this lighter dish is flavored with onions, tomatoes and pepper. Cranberry- Vanilla Compote: This is a bright and tangy dessert sure to bring a pop of color to your dessert table. It is a frozen dessert featuring orange, vanilla, cranberry and cinnamon flavors! Even though I don’t deem myself a vegan, these recipes sound delicious enough to make me want to incorporate them into my thanksgiving meal! I hope they make you feel the same way. Head on over to the recipe page to view the full recipe for one of these featured dishes. Happy cooking!
Food Drive Fun!
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I would say we have officially entered the season of food drives, especially here in east Tennessee. As Thanksgiving approaches in 3 weeks many organizations and businesses are sponsoring food drives to help those less fortunate than ourselves by providing them with shelf stable food to fill their pantries and plates. And their main need?  Canned foods. Typically, most people go to their cupboards and find those cans that have moved their way to back of the shelf and decide to donate those. And that is completely fine! But how can we provide those less fortunate with the best nutrition? What canned foods provide the most bang for their buck? Below I have outlined a few canned foods that pack a powerful nutrient punch in their convenient long-lasting package.   1)      Beans- Beans, whether black, white, green, kidney or navy, provided plant based protein and fiber to meals. They do lose folate in the canning process but their iron and calcium content is comparable to the dry beans you soak and cook at home. To decrease the sodium content of these beans, rinse them before using (reducing up to 35% of their sodium content!) and don’t add salt to the dish at the table. 2)      Corn—Canned corn delivers the same amount of fiber as fresh at 25% less cost. Canned corn does lose vitamin C during the canning procedure, but the prolonged heating that comes with canning actually boosts antioxidant activity. 3)      Pumpkin—Pumpkin is high carotenoids and these compounds are actually made more available through cooking and canning. Another plus: Canning ups the calcium, iron, magnesium and vitamin K content of pumpkin 4)      Tomatoes- Canned tomatoes have lycopene released through the preservation process. And they come in just about any form you would need them (diced, chopped, whole, etc.) 5)      Tuna (in water)- This is a lean protein option high in omega 3 fatty acids which studies have shown can help relieve depression and anxiety by strengthening the synapse connections between neurotransmitters. 6)      Chick peas- Similar to the bean group, peas are a lean protein source, that are full of fiber. You can use these in soups or even place on top of a salad. Choosing theses canned foods to donate in your local food drive ensures those on the receiving end are getting versatile, healthy food options. You could even go the extra mile (which most dietitians like to do anyways 😊) and tape recipe suggestions to the cans to make meal time even easier for those who get them! You can even use the most recent recipe posted on our recipe page! Happy donating!
Exercising When It's Cold Outside
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As I sit to write this blog post, I am surrounded by Halloween candy. Chocolate, sweet, sour, tart, you name it, someone at my office is trying to hand me candy. And Halloween is just the beginning of the holiday season, soon followed by Thanksgiving and Christmas. That means, my friends, it’s only the beginning of cookies, cakes, treats, etc.  And rightly so! Holidays are for celebrating and celebrating usually involves a treat (or 2 😊). But for some people, especially those on weight loss journeys or even those simply trying to maintain their current weight, the holiday season can be intimidating as it throws many challenges our way. My biggest piece of advice for balancing calorie intake and calorie output is 1) moderation and 2) exercise. Today we are going to talk about the second one, exercise. Now that the weather is cooler and daylight savings time is this weekend (bringing night time around  5:30 PM) exercising outside is not really an option anymore. And the early evening darkness may make it hard for you to find the motivation to leave the house and go to the gym after work. So what do you do? I have highlighted 5 exercise apps below that you can utilize indoors and most of them don’t require any equipment at all. Pricing for these apps is also listed and are very reasonable. Read on for more information. New Apps: TRX: This app offers real-time coaching on a variety of exercises- running, functional training, yoga, suspension training (requires equipment you have to buy ahead of time), or cycling. TRX does offer a 14 day free trial and subscriptions are $4.99 monthly or $39.99 annually. FITON App: This one is FREE and gives you the ability to personalize your profile by choosing how often (how many days) and for how long (duration of exercise) you want to work out and selecting your favorite types of exercise. Prenatal and postnatal exercises are available as well. Some require equipment, others do not. And did I mention it’s free?! Gixo: This app provides live trainers! They are available for 15-, 25-, or 40-minute sessions and guide you through running, walking, HIIT, or strength routines. Gixo offers a 7 day free trial, then subscriptions are 19.99/month or 14.99/month if you sign up for an annual contract. Studio Tone It Up: Who run the world? Girls! This app is geared towards women only. The coaches guide you through workouts like cardio, yoga, barre, boxing, strength training and kettle bell. They offer new classes every week which helps prevent you from burning out. They offer a 7 day free trial and then subscriptions are 12.99 + tax per month. Yoga Wake Up: This app encourages you to start your practice as soon as you wake up by playing calming music that eases you into 10 minutes of morning stretches. This is a great first step for first time exercisers or those who aren’t ready to commit to expending a lot of time or energy. Subscriptions are $9.99/ month, $34.99/6 months, or $53.99/year Any of these sound like great indoor exercise options to me and all are cheaper than a monthly subscription to a gym! Head on over to the recipe page for a no bake pre/post exercise snack option! Happy exercising!