As a Drexel masters graduate I loved seeing this article that highlighted one of my advisors and her 30 day McDonalds challenge. This article highlights so many things that I try to educate my clients on. As much as we would love to meal prep every Sunday for hours it's hard to do that some weeks! We need to be flexible and be educated on making healthy choices. I constantly tell my clients that life events are going to happen but if we have the tools to make the best decisions, we can continue to reach our nutrition related goals regardless of any obstacles that try to get in our way. Fast food isn't going anywhere and sometimes it just makes our lives easier. So how can we incorporate on the go foods and meet our goals?

"Nyree Dardarian, a licensed dietitian and director of the Center for Nutrition and Performance at Drexel University, decided to prove a point to her students: You can eat healthy at a fast-food restaurant even if you do it for 30 days in a row.  She had her blood drawn and measurements taken before and after her experiment. In that month her blood ranges such as her cholesterol remained within the normal ranges and her weight only went up about a pound. She made healthy choices when she went to McDonalds she never had a double cheeseburger or super-sized items." Below are some of the tips from the article on eating on the go from the article!

• Look at the calories they are posted at the restaurants and online — and stay within daily USDA guidelines.
• Don't go for the extra value or biggie meal. Order a la carte.
• Just order a sandwich and water. Avoid sugary sodas and fruit drinks.
• Skip the fries and opt for the side salad. Burger King's garden side is 60 calories (get the fat-free dressin) vs. 380 for fries).
• Order single burger patties, not doubles.
• Let kids order the children's meal, but seek out such options as apple slices and milk over fries and soda.
• Choose a hamburger over chicken nuggets, which are breaded and deep fried. Look for grilled chicken sandwiches. At Wendy's, for instance, you'll save 140 calories that way.
• Let kids order a salad or the hotcakes from the all-day breakfast option.

In my practice, I have seen an overwhelming number of clients that have turned to a lower carbohydrate diet because they are concerned that carbohydrates will make them "fat". Carbohydrates have become the new bad guy as nutrients go. I always try to educate my clients that there are different types of carbohydrates and there are some we should eat more often than others as they are a crucial fuel source for us.

In a meta-analysis study by Seidelmann et al they studied 15,428 adults age 45 to 65 years old over 25 years. They found a U-shaped associated between the percentage of carbohydrate consumed and mortality risk. Both the low carbohydrate consumption group (<40% of calories) and high carbohydrate consumption group (>70% of calories from carbohydrate) had greater mortality risk then the 50-55% range. They also found that the type of nutritional sources were associated with mortality risk. A more plant based diet was shown to have a lower mortality rate then an animal based diet.

​I love when there is a substantial amount of research to provide solid nutritional guidelines! Using this information take a look at your diet and see how you can incorporate whole grains such as Whole grain breads, cereals, rice, pasta, potatoes and legumes to help promote achieving your long-term goals in a realistic manner!

I frequently find myself talking to clients about hanger! For many individuals hanger seems real! This article interviewed Michael Lowe, a psychology professor at Drexel University who discussed the early warning signs of hunger and why being hangry might be an adaptive behavior. This is a great read, going into the science behind hunger! The article examines actual hunger verses cravings and what happens to our biochemistry when we skip meals.

We are all different in our chemical composition. I have clients that are very food motivated and are constantly hungry and some that could care less about eating! One of the key takeaways of this article is that if you are an individual who finds themselves getting to the point of extreme hunger, we should evaluate your day-to-day schedule and look at ways we can incorporate more satisfying foods that will stabilize your blood sugars throughout the day to give you constant energy!​

A new study from the Clean Label Project, (a nonprofit organization that examines labeling safety issues) found that virtually all of the 134 products tested contained detectable levels of at least one heavy metal and 55 percent tested positive for BPA. This article brings awareness to the supplement industry which is unregulated! It is up to us as consumers to read nutrition labels and ask questions! 
 
Heavy metals are linked to brain damage, cancer and reproductive issues! See the Consumers Reports article below to view the top clean protein powders and contaminated protein powders! 
 
So do we really need protein powders to meet our protein needs? Chances are you can meet your protein needs with protein rich foods. Meeting with a registered dietitian can help you determine your protein needs and find ways to meet these needs and keep you fuller throughout the day!
 
Consumer Report on Heavy Metals in Protein Powders. 

This was truly a labor of love and I'm so excited to share it with all of you!
- Kristen

I recently read this article in Women’s Health that truly resonated with me. The biggest mis-conceptions I come across for my weight management clients is that eating as little as possible will get them to their goals much faster! This couldn't be further from the truth! I have clients that are classified as being obese or overweight and 9 times out of 10 these individuals aren't eating enough throughout the day! 

I’m Kristen Kochenour, a Registered Dietitian and Nutritionist in Philadelphia. I received my Master’s degree from Drexel University in Human Nutrition and Dietetics and did my post grad work through the University of Houston.

As a young adult, I was diagnosed with Celiac Disease. Once I discovered changing my diet was the only therapy to manage this disease and all of my symptoms, my whole life changed. I went from feeling sluggish and bloated everyday to feeling energized and good about how overall my body felt.  I then decided to pursue my registered dietitian licensure to help others reach their goals and reach their potential to be able to live life to the fullest.   I am also an endurance athlete who understands the nutritional needs of athletes from not only my education by my personal experience!

My philosophy stems from incorporating healthy eating into your current lifestyle based on scientifically-based guidelines. There is no "quick fix" or "magic pill". Unfortunately, I looked everywhere for those and they don't exist.

As a registered dietitian and nutritionist, what I will give you are the tools for you to be able to decipher what you think your body wants verses what your body actually needs. We will work as a team to create goals and help you achieve your full potential for a happy, healthy lifestyle.

To make an initial appointment call 610-541-2851 or email Kristen@MyHBNC.com I look forward to working with you on your journey to a healthier lifestyle.