Nutrition Notes March 2013

By Jane Sylvestre, RD - 3/14/2013

A Spring Thing to Do!


   All I can think is spring, spring, and spring!  I can hear the birds in the morning at my window.  My tulips are starting to peek through the ground.  I can feel slight warmth and the days are getting longer.  Having all the beautiful weather ahead of you is such a wonderful feeling. 

It is definitely time to clean out, get healthy and get moving.  This is a time of year when I send out the reminder of all the great bike paths in the area.  Check one out.  Go for walk, bike or possibly even attempt roller blading on one of these paths.  You can fill a beautiful spring day with a ride on the bike path interrupted by a healthy picnic lunch that you bring along.  I usually take a back pack to bring it or pack in a side bag on my bike. 

  1.  First, here are a list of my favorite bike paths:  CHECK OUT THESE LINKS –you may need to cut & paste

East Bay Bike Path-

Blackstone Valley Bikeway-

Minuteman Bikeway-


  1. What to pack in a healthy picnic?

Choose a protein and at least 2 more options:

  • Low fat or fat free cheese
  • Yogurt
  • Turkey, low sodium ham or roast beef slices
  • Pre cooked chicken
  • Nuts (chew well)
  • Edamame
  • Quinoa salad
  • Tuna or chicken salad
  •  salmon or any other fish (cooked)
  • Shrimp (make sure not over cooked)
  • Natural peanut butter
  • Tofu or alternative soy product
  • Dried beans

Additional options:

Any sort of fruit:

  • Apples, pears (remove the peel)
  • Oranges, clementines, cuties (cautious of membranes)
  • Berries: blueberries, strawberries, raspberries, blackberries…
  • Melons: watermelon, cantaloupe, honeydew
  • Bananas
  • Grapes (be cautious of skin
  • Pineapple (can be challenging for some
  • Mango, papaya, kiwi…

Add some vegetables:

  • Petite carrot sticks
  • Sweet green, red, yellow and orange peppers
  • Raw green beans
  • Broccoli, cauliflower
  • Salad
  • Tomatoes

Grains are OK too if you can tolerate them:

  • Whole grain, low fat crackers (my favorite are Ak Mak)
  • Whole wheat thins to make a sandwich
  • Whole wheat roll ups/flatbread
  • Baked, whole grain chip

I always pack a fat free chocolate pudding too for a little taste of chocolate without all the calories!

I hope you take advantage of the beautiful weather ahead.  Enjoy life and be healthy at the same time. 

My next nutrition class is starting April 3rd- May 8th (omitting school vacation week of April 17th.)  The cost is $60.00.  We have had a great response so far and hope you can join us as well.  To register: e-mail me at  

Get in touch!

(508) 668-4400

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