Healthy Living

Diane Boyd shares health philosophy, recipe

As a registered dietitian and nutritionist, DIANE BOYD’s goal is to help people achieve their personal best through nutrition and physical activity.

Boyd’s interest in health started when she was young.

“From before I even reached my teenage years, I was intrigued by science, especially health science,” she says. “I loved food, and by the age of eleven, I was already trying to decipher what the healthier options were.”

Her passion for eating well and daily exercise, lead to a strong desire to study nutrition and become a registered dietitian.

“My hope was that I would not only enjoy the benefits of evidence-based nutrition practices but would be able to empower others to achieve optimal health and performance,” she says.

Boyd started Cape Fear Nutrition after working as a clinical dietitian at a hospital for seven years.

“The experience of working with a diverse patient population in a teaching hospital was exceptional,” she says. “With medical nutritional management experience under my belt, I was ready to challenge myself with my lifelong dream of becoming a private practitioner in the wellness arena.”

She is a member of the American Academy of Nutrition and Dietetics and the Sports Cardiovascular and Wellness Nutrition Dietetic Practice Group (SCAN).

“The support I received from SCAN, along with my strong science background, and my MBA from the University of Michigan, allowed me to integrate my fondness for both physical fitness and all things culinary into my private practice, Cape Fear Nutrition,” she says.

Cape Fear Nutrition provides client-centered nutrition counseling.

“Science is my guide for nutrition advice and it’s what influences my practice and care with goals being good outcomes and not adherence to specific philosophies or fads. I value education and am constantly utilizing new knowledge to help others live healthier, happier lives,” she says.

“My approach is holistic, focusing not only on physical health, but also lifestyle, habits, mental health, and personal goals. I emphasize a positive relationship with food as the foundation to obtaining a sustainable, healthy lifestyle.”

One important factor in aging and health is loss of muscle mass, she says.

“The age-related loss of muscle, also known as sarcopenia, is the result of poor nutrition, inactivity and hormonal changes. It begins as early as our 35th birthday,” she says. “Without proper exercise and diet, we will lose 5 to 7 pounds of muscle each decade. While we blame getting older for slowing down, it’s not the case. More than any other single factor, muscle loss is responsible for the frailty and diminished vitality we associate with old age.”

Preventing muscle loss is possible with exercise, including resistance exercise two or three times/week, appropriate fuel before and after training, and understanding the interaction between training and nutrition, she says.

“I should mention that good nutrition not only keeps the body strong and invigorated, but it also has a significant impact on the prevention of the top 3 chronic illnesses in the US: diabetes, heart disease and cancer,” she says.

As someone who cooks daily, Boyd’s healthy recipe are inspired by foodie magazines like Sift and Eating Well. Her go-to resource for flavor combinations is the Vegetarian Flavor Bible by Karen Page.

Boyd shares a recipe for a spinach frittata.

“This low carb frittata makes a delicious addition to a brunch menu, and a lean source of protein at dinner or a post-workout meal,” she says. “Balance your plate with a tossed salad, some fresh fruit, and a whole grain roll.”


SPINACH FRITTATA

Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Category: breakfast
Method: baking

INGREDIENTS

  • 2 tablespoons olive oil
  • one 10-ounce package triple-washed organic spinach
  • 1 cup egg whites
  • 3 whole eggs
  • 1/4 cup crumbled low-fat feta cheese
  •  1/2 cup shredded part-skim mozzarella cheese
  • 1/4 cup sliced roasted red peppers
  • 1/4 teaspoon kosher salt
  • ground pepper to taste

INSTRUCTIONS

  1. Preheat oven to 375 F.
  2. Place a medium sauté pan over medium heat; add olive oil. Sauté spinach until wilted; remove from heat.
  3. In a mixing bowl, whisk eggs and egg whites. Gradually add the remaining ingredients; mix well.
  4. Pour mixture into a 9-inch glass baking pie plate that has been sprayed with cooking spray.
  5. Cover with foil and bake for 20 minutes. When the egg mixture is fairly set, uncover and continue to bake another 5 – 10 minutes.
  6. Cut into triangles and serve.

NUTRITION

Serving Size:1/3 frittata

Calories: 290, Sugar: 2 grams, Sodium: 810 mg, Fat: 20 grams, Saturated Fat: 6 grams, Trans Fat: 0, Carbohydrates: 7 grams, Fiber: 2 grams, Protein: 23 grams, Cholesterol: 205 mg


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Categories: Health