Tenley Mirza

12/04/2024

Hello Massachusetts PTs! If you are looking to incorporate more nutrition counseling into your clinical practices, check out my new APTA-MA approved course, Nutrition for Pain and Joint Health for PTs.

This comprehensive course includes an overview of the mechanisms of action whereby nutrition can impact pain and joint health, with osteoarthritis as the featured example. It includes many practical takeaways which you can use in your practice, along with a downloadable screening tool and a free helpful handout for your patients.

The course is online, easy to follow, and go-at-your-own pace. And you get 2 APTA-MA approved continuing education credits!

If you’re interested in learning more, it can be purchased from my website: southshorenutrition.com/courses

Nutritionally yours,

Tenley Mirza MS CNS LDN

08/16/2024

This healthy summer grilled fish recipe couldn’t be simpler.

Preheat grill.

Prepare wild salmon fillets by brushing the skin with avocado oil and brushing the tops with honey mustard and dried chives.

Turn off the middle burner and turn down the side burners to medium.

Place fish, skin side down, in the center of the grill.

Cover and cook for approximately 20 minutes, or until fish reaches a temperature of 145 degrees.

Enjoy!

Nutritionally yours,
❤️Tenley

P.S. This method of cooking leaves the fish moist and tender AND limits the formation of unhealthy AGEs. Also, unlike some other fish recipes, this salmon tastes GREAT as leftovers. So remember to make extra for tomorrow’s lunch!

08/07/2024

Here is a recipe for a healthy, quick & savory breakfast using.... mackerel! Let me know if you try it!

Ingredients:

1 4.05 oz tin mackerel, drained

4 cherry tomatoes, chopped

1 small handful of parsley, chopped

1/2 cup cucumber, chopped

1/4 avocado, chopped

1 TBL pickled jalapeno (I like Rio Luna organic)

1 tsp mustard

Directions: Mix and enjoy!

Nutritional highlights: 26 grams protein, 10 grams fiber, 1.3 grams omega-3 fats, rich in vitamins A, D and C; great source of B vitamins including almost 100% DV for B12! Also rich in minerals including selenium, magnesium and calcium.

For this and more recipes visit: Substack.com/

Nutritionally yours,
❤️Tenley

08/07/2024

See latest Instagram post for a healthy savory breakfast option that's a bit out-of-the-box! (Or tin, wink wink).
Nutritionally yours,
Tenley

07/11/2024

Make this vibrant berry cake for your next summer gathering. It's gluten, dairy AND refined sugar free! The only make-ahead part is to remember to put the cans of coconut milk in the fridge to chill the night before. (Recipe on Substack.com/)

(serves 12-14)

Cake Ingredients:

3 cups blanched almond flour

1 cup tapioca flour

1 tsp baking soda

1/2 tsp salt

zest from 1 large lemon

4 eggs

2 tsp vanilla

1/2 cup olive or avocado oil

2/3 cup maple syrup

juice from 1 large lemon

Frosting Ingredients:

2 cans simple coconut milk (refrigerated overnight)

1 TBL maple syrup

1 tsp vanilla

Instructions for cake: Preheat oven to 350. Grease a 9X13 glass baking dish. In large mixing bowl, combine dry ingredients (almond flour through zest). In medium mixing bowl, whisk together wet ingredient (eggs through lemon juice). Add the wet ingredients to the dry, and stir to combine. Bake for approximately 30 minutes or until done. Cool completely before frosting.

Instructions for frosting: Scoop the solid portion of the coconut milk from each can and put into a chilled mixing bowl. (Leave behind the watery liquid for another use). Using a handheld mixing, beat until the coconut cream begins to thicken. Add maple syrup and vanilla and continue to beat until the right texture for whipped frosting is achieved.

Top cake with frosting and berries, and enjoy!

Nutritional Highlights: 3 grams fiber, 8 grams protein, high in minerals like zinc and magnesium and vitamins like vitamin E, riboflavin and choline.

Nutritionally yours,
❤️Tenley

07/11/2024

06/28/2024

Gluten-free, Dairy-free, Paleo, Whole 30, Low FODMAPs, Nut-free, Keto

06/27/2024

06/16/2024

South Shore Nutrition is happy to celebrate Father's Day with a discount of 25% off an Initial Visit (or 25% off a Follow-up Visit, for existing clients).

Consider giving the gift of health to a special father in your life. Or, perhaps, to YOURSELF! 🥰👏🎉😊

Nutritionally yours,
❤️Tenley


*One-time purchase discount valid through June 30, 2024

06/12/2024

The study, published in April 2024 in the Scandinavian Journal of Medicine & Science in Sports, found that short, frequent movement breaks which use the quads or glutes are associated with better blood sugar control than a single, longer period of physical activity.

More specifically, the researchers looked at individuals who sat for 8.5 hours stretches and found that doing 10 body weight squats or a 3-minute walk EVERY 45 MINUTES was better for post-meal blood sugar control than doing a single 30-minute walk.

The takeaway? If you have a desk job, set your watch to beep every 45 minutes! Get up, do some squats. Or go up and down the stairs several times. Maybe take a quick walk to the mailbox. Making this a habit could have a measurable effect on your health!

Nutritionally yours,
❤️Tenley



P.S. Here is the link to the study: https://pubmed.ncbi.nlm.nih.gov/38629807/

05/21/2024

One of the most foundational nutrition strategies we can use to support mental health is to ensure that we are getting enough protein. Most people think of protein as being important for building muscle mass. And it is! But it is also vitally important for the production of neurotransmitters. In fact, the building blocks of protein, called amino acids, are used as precursors for neurotransmitters like serotonin and GABA.

Indirectly, protein also helps us maintain stable blood sugar, which is important for mood and focus, and protein-rich foods are often sources of micronutrients like iron and B12, which are also used in the production of neurotransmitters.

Nutritionally yours,
❤️Tenley

05/11/2024

South Shore Nutrition is honored to nurture the nurturers with a special Mother’s Day discount of 25% off an Initial Visit (or 25% off a Follow-up Visit, for existing clients).

Consider giving the gift of health to a special mother in your life. Orrrrr… to YOURSELF! 🥰

Nutritionally yours,
❤️Tenley


*One-time purchase discount valid through May 31, 2024