Tami Broderick

Tami, a California native, attended California State University Long Beach, where she received her Bachelor of Science degree in Nutrition and Food Administration, with a Minor in Chemistry. Tami’s expertise is in the areas of weight loss, disease management with an emphasis on diabetes care, and sports nutrition. She has been in private practice for over 6 years. Prior to that, she was the dietitian at the Sports Club/LA in Orange County for several years. She has worked with hundreds of high school athletes, and is currently the dietitian for the St. Bonaventure University Athletic Department counseling athletes on all aspects of sports nutrition. She is passionate about helping her clients feel better. A big part of her practice looks at food as it relates to optimal health, and she spends hours researching and educating herself on the most current science and cutting edge research. In addition, she is constantly experimenting with ingredients to find healthy alternatives for her clients with food allergies and sensitivities. Her goal is to teach people how to eat well, feel better, and most importantly how to “Balance Life with Nutrition”. Her professional accreditation is through the Commission on Dietetic Registration. Tami is currently in the process of becoming a board certified specialist in Sports Nutrition as well as a Certified Diabetes Educator.


Cinco de Mayo and Skinny Margarita


May 5, 2014 0 comments Health and Fitness, Nutrition

Cindo de Mayo and Skinny Margarita

By Tami Broderick

Happy Cinco de Mayo!

Most people think of Mexican food as unhealthy, and I admit, there can be quite a few not so healthy items to choose from.  On the flip side, however, are the dishes made with some of the most healthiest of food … tomatoes, onions, garlic, avocado, peppers, lime juice, whole grain corn, whole beans … the list is long.  With that said, here are ways to navigate the menu on this very festive day.

  • Avoid the fried foods … crispy tacos, flautas, chimichangas, taquitos, the big tostada shell, etc., and opt for lean grilled meats, skinless chicken breast or grilled seafood.  Soft chicken, carne asada or grilled fish tacos, chicken mole, and even fajitas can be healthier if you ask for light oil.
  • Opt for corn tortillas instead of flour, and if the tacos come double wrapped, remove one of the tortillas. You can also ask your server to have them made using only one tortilla. The traditional tacos al carbon or the newest “street tacos” are great, just grilled meat, onion, and cilantro on a corn tortilla – perfect!
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Egg Safety Tips by Tami Broderick


April 16, 2014 0 comments Health and Fitness

By Tami Broderick

Spring celebrations are here and so are lots and lots of eggs.  Whether you decorate and hide them on Easter Sunday or cook eggs for your Passover Seder, there are some important safety tips to remember when handling this featured food.

 

  • Always buy eggs from a refrigerated case and make sure the shells are clean and un-cracked.
  • Eggs should be stored at 40 degrees or below.  Keep them in their original carton in the coldest part of your refrigerator, not in the door.
  • Always wash your hands with hot soapy water before and after handling raw eggs.
  • If you’re planning on dying and hiding some eggs, use only food-grade dye, and make sure and hide them in places that are protected from dirt, pets and other sources of bacteria.
  • Keep the eggs refrigerated until the hunt, and make sure they stay at room temperature for no more than two hours.   Put the “found” eggs back in the fridge and discard any that may be discovered later.  If the eggs become cracked during the hunt, throw these away, too.
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March 19, 2014 0 comments Nutrition
Photo credit: Farmers Market by Dennis Larson
Photo credit: Farmers Market by Dennis Larson

By Tami Broderick

Tomorrow we celebrate the Vernal Equinox, better known as the First Day of Spring.  As the weather gets warmer, the annual “Spring Cleaning” of the house begins.  Now is also the perfect time to spring clean your diet, starting with the fridge and pantry.

1.     Eliminate unhealthy and expired foods

February is gone, as should be all of the Girl Scout Cookies.  If not, it’s time for them to go – donate any leftover boxes to your local food kitchen.  Take a look at all of those soup cans and boxed mixes hidden in the back of the pantry. If you can’t remember when you bought them, it’s time for them to go, too.  Don’t forget about your spice rack.  Although spices won’t spoil, they will lose their strength over time.  Always date your spices, and keep for no more than 2 years.

2.     Swap In Healthier Alternatives

Replace high-fat, low-nutrient foods like mayonnaise and ranch dressing for the healthier options like guacamole, Greek yogurt and hummus.  Replace blocks of cheese with light string cheese sticks and try flavored mustards and salsas on sandwiches and wraps.  Keep cans of tuna, salmon and beans on hand for quick-cooking protein options.

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National Nutrition Month by Tami Broderick


March 5, 2014 0 comments Peak Performance

By Tami Broderick

Welcome to National Nutrition Month.  Every March, The Academy of Nutrition and Dietetics (formerly known as the American Dietetic Association) spearheads a campaign to educate and inform the general public about the importance of Registered Dietitians (that’s me!) and of course, nutrition.  The 2012 theme is “Get Your Plate in Shape.”

Okay, so how do you get your plate in shape?  Here are some quick and easy tips:

  • Watch Your Portion Size – Enjoy all foods, but try using a smaller plate and bowl – this will help to avoid oversize portions.  Limit eating out to 1-2 times per week, and then choose the lower calorie menu options.
  • Make half your plate Vegetables – Try to eat a variety of different veggies, especially the ones with the bold colors – look for dark green, red, orange, etc.
  • Vary your protein choices – Eat a variety of protein foods each week, such as poultry, eggs, seafood, beans and lentils.  If eating red meat, switch to the leaner varieties and limit it to one time per week.
  • Reduce sodium – Read labels!  Choose lower sodium options and season foods with citrus, herbs and spices instead of salt.  Avoid salting your food before tasting it.
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Building the Perfect Protein Shake by Tami Broderick


February 26, 2014 0 comments Health and Fitness, Nutrition, Peak Performance

By Tami Broderick

Up at 5:00 am … out the door at 5:30 am … a 1 hour commute … grab a cup of coffee … maybe a piece of fruit as you rush out the door … sound familiar?  Many of us just don’t have the time, or even the desire to spend more than a couple of minutes in the kitchen before heading off to work.  When it comes down to sleep or breakfast, sleep will usually win hands down.

We have all been told that breakfast is the most important meal of the day, and numerous research studies have proven this to be true.  Eating breakfast jump-starts your metabolism, setting the tone for the entire day.  For those of you grab and go individuals, this post is dedicated to you.  My goal here is to get you a healthy, complete meal that can be made in less than 5 minutes.

Shake it Up!
Shake it Up!

Now, some people assume a smoothie and a protein shake are the same thing, but that is not really true.  A smoothie is typically a combination of juice and fruit, and sometimes yogurt, which for some people will cause a too fast rise in blood sugar, followed by a subsequent blood sugar crash.  The perfect protein shake, on the other hand, contains everything you would find on your plate, should you be cooking and eating actual food, i.e., a protein, carbohydrate and fat.

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