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Vegetable Stone Soup (10/20/2017) - Vegetable Stone Soup By Sharon Palmer This modern twist on the classic one-pot features fresh, late-summer vegetables, lentils, barley, and herbs. Vegetables are packed with a variety of nutrients and phytochemicals well studied for their role in lowering cancer risk. AICR recommends basing meals around plant foods and aiming to fill at least two-thirds of […]
Pumpkin Spice Overnight Oats (10/18/2017) - With just five minutes of prep time the night before, you’ll have an easy grab-and-go breakfast that will keep you satisfied all morning. These hearty, pumpkin-spiced oats are packed with fiber, protein and cancer-fighting polyphenols. Whole grains like oats can improve your digestion, aid in weight control, and lower your risk for colorectal cancer. Pumpkin […]
Nutrition for Cancer Survivors (10/16/2017) - With treatment completed, you no doubt want to put cancer behind you and resume a more normal life. Now is the time to take charge of your health, focus on wellness, and swear off unhealthy habits, such as fast foods and a sedentary lifestyle. Research shows that the best formula for staving off another bout […]
A delicious soup that you can make this weekend! (10/13/2017) - Pumpkin Soup I found this recipe and wanted to share it with all of you. As you know I love pumpkin and my husband loves soup. Both are combined in this wonderful recipe. I hope you enjoy it as much as I do. Author: Minimalist Baker Serves: 3-4 2 sugar pumpkins (~2 1/4 cups (450 […]
Colder temperatures means it’s “soup time”! (10/11/2017) -   It’s getting colder outside and that means it’s time to make soup. My husband loves soup!! The past few times that I have gone grocery shopping he has asked me to make him soup. I looked up the history of soup and this is what I found out – Evidence of the existence of […]
Autumn to me includes all things “pumpkin”. (10/9/2017) -   I am a real “pumpkin lover”! I love pumpkin bread, cookies, pancakes, coffee, muffins, and cupcakes. I really have to watch myself during this time of year. Some people might say that I am “addicted’ to all these pumpkin. I believe in everything in moderation. So…. when I read this article from CNN, I […]
Super-Nutritious Broccoli Salad with Apples and Cranberries (10/6/2017) - Super-Nutritious Broccoli Salad with Apples and Cranberries 6 servings This low-GI broccoli salad featuring apples and cranberries is low in calories and low in fat, but loaded with a wide range of nutrients. Ingredients 4 cups fresh broccoli florets 1/2 cup dried cranberries 1/2 cup sunflower seeds 3 organic apples 1/4 cup red onion, chopped […]
Cancer and Diet (10/4/2017) - Cancer and Diet There are no food or dietary supplements that will act as “magic bullets” to prevent breast cancer from returning. National Cancer Institute guidelines for cancer prevention can be used to decrease the chance of a breast cancer recurrence. These guidelines include: Increase intake of fruits, vegetables and whole grains Decrease fat intake to less than […]
Ratatouille is one of my favorite dishes! (9/29/2017) - Ratatouille Serves: 4 | Serving Size: 2 cups Total Time: 100 min | Prep: 10 min | Cook: 90 min Ingredients: 2 tablespoons olive oil 1 onion, chopped 1 shallot, minced 2 cloves garlic, minced 1 tablespoon Italian seasoning pinch rosemary 1 bay leaf black pepper to taste 2 small eggplant, diced large 1 yellow squash, diced large 1 zucchini, diced large 1 cup mushrooms, […]
The Benefits of Beets (9/27/2017) - People have been eating beetroot for its health properties since the Middle Ages. In modern times, however, it’s the liquid version that’s making waves. Scientific studies on beetroot juice claim the elixir can lower blood pressure, increase blood flow, and improve exercise performance. As a result, the ruby red beverage has become a favorite among […]
Diet can help acid reflux! (9/25/2017) - THURSDAY, Sept. 7, 2017 (HealthDay News) — A mostly vegetarian diet may provide relief similar to widely used medications for people with acid reflux, a new study suggests. The study looked at close to 200 patients at one medical center who had been diagnosed with laryngopharyngeal reflux. It’s a condition where stomach acids habitually back […]
7 Tips to Get Your Children to Eat Healthier (9/22/2017) - Do nots! – Do not let them get addicted to sugar! Keep sugary snacks out of the house.                                                                           […]
Are you one of the many in the U.S. addicted to this substance? (9/20/2017) - Is Sugar Really a Form of Food Heroin? The addictive nature of sugar is the stuff of legend. In fact, sugar is often compared to drugs. And frankly, with good reason. That is because eating sugar causes immediate changes in the brain’s chemistry (similar to what is seen with narcotics use) which produces heightened pleasure. For a very long time, the addictive […]
Can you prevent the leading cause of death in the U.S.? YES! (9/18/2017) - The leading cause of death in our nation is “Heart Disease”! According to this new study, a plant-based diet can even reverse heart disease. The latest evidence comes from a study published in The Journal of Family Practice last summer led by Dr. Caldwell B. Esselstyn, Jr., another long-time proponent of plant-centric diets. The study, which included […]
Do you need help eating more “whole grains”? (9/15/2017) - Whole Grains Month is a great time for everyone to get on the whole grains bandwagon. Eating better is not an all-or-nothing choice; every little improvement you make in your food helps – in every month. Post this list of “baby-steps” on your fridge, and try as many as possible this month: I’ll buy three […]
September is “National Childhood Obesity Awareness” month (9/13/2017) - Learn about ways to promote healthy growth in children and prevent obesity. About 1 of every 5 (17%) children in the United States has obesity and certain groups of children are more affected than others. While there is no single or simple solution, National Childhood Obesity Awareness Month provides an opportunity for learning about ways […]
“The Nutritional Reversal of Cardiovascular Disease – Fact or Fiction”? (9/11/2017) - FACT!! Read the following case studies to find out how a “Plant-based” diet can reverse heart disease. Case No. 1 – R. M. of New Foundland, Canada is a 74 year old male who had a heart attack at age 42 in 1982 and a mild stroke in 1985. Imaging at that time confirmed a […]
Think it’s too late to “re-invent” yourself?   Think again.  (9/8/2017) - According to Healthy Aging Magazine 10 Tips for Rein­vent­ing Your­self dur­ing Sep­tem­ber Is Healthy Aging Month:  Do not act your age or at least what you think your cur­rent age should act like. What was your best year so far? 28? 40? Now? Pic­ture your­self at that age and be it. Some peo­ple may say this […]
 Do these countries hold the secret to a long and healthy life? (9/6/2017) - People are living longer than ever before. Today, the majority worldwide can safely see themselves living into their sixties, according to the World Health Organization. The country where people live longest — measured as life expectancy at age 60 — is Japan. Coming a close second are a string of countries spanning the Mediterranean and East […]
Healthy Aging Month (9/4/2017) - Healthy Aging Month You have the power to invest in your health today to reduce your risk for cancer, heart disease, type 2 diabetes and other chronic diseases. If you already have these disease, you can still improve your health by making healthy choices every day. #1 Consume more plant-based foods Vegetables, fruits, whole grains […]
Try these “Sliders” at your Labor Day picnic! (8/30/2017) - Hawaiian Turkey Sliders “Grilled pineapple tops flavorful turkey burgers to give this easy slider recipe Hawaiian flair.” Ingredients 1 pound 93%-lean ground turkey or substitute your favorite veggie burger** 2 tablespoons reduced-sodium teriyaki sauce 2 scallions, sliced 1 large garlic, minced ¼-inch-thick fresh pineapple rings 1 small red onion, cut into ¼-inch-thick rings toasted slider […]
Are you setting realistic goals? (8/28/2017) - Now’s a good time to check in on those resolutions and other goals. Are you making progress? Sometimes people stall on the road to reaching their goals because the way the goals are framed makes it hard to achieve them. Here’s a handy guide to setting realistic goals… Unrealistic Goals: First let’s address a few […]
Enjoy this “Southwestern Wrap” for lunch this weekend! (8/25/2017) - Southwestern Veggie Wrap From – Oh My Veggies Smoky Black Beans 1 (15-ounce) can black beans 1 tablespoon olive oil 1 clove garlic, minced 1/4 cup water 1/2 teaspoon ground coriander 1/2 teaspoon ground cumin 1/4 teaspoon smoked paprika 1/4 teaspoon kosher salt Cumin Roasted Sweet Potato Rounds 1 large sweet potato (about 1 pound), […]
Family Meal Planning Tips for Busy Families (8/23/2017) - From the Family Dinner Project – Make the Commitment: The most important thing in our busy world is to make the intentional choice to have dinner together. Some tips: Turn off technology: Cell phones, work, email, TV. Schedule it: Like you schedule the other appointments in your life, put dinner in your calendar. Instead of Skyping […]
Try this “DELICIOUS” sandwich this week! (8/21/2017) - Ingredients ⅓ cup sun-dried tomatoes, (not oil-packed) 1 clove garlic, crushed and peeled ¼ teaspoon salt, plus more to taste – (option – leave this out to decrease sodium content) 2 tablespoons extra-virgin olive oil 1 tablespoon lemon juice ⅛ teaspoon crushed red pepper ¼ cup chopped California Ripe Olives 8 slices sourdough bread, preferably […]
National Sandwich Month! (8/18/2017) - A sandwich is a food item made of two or more slices of leavened bread with one or more layers of filling, typically meat or cheese, with the addition of vegetables or salad. The bread can be used as is, or it can be coated with butter, oil, mustard or other condiments to enhance flavor and texture. In North American […]
What is a “Biometric Checkup? Have you had one? (8/16/2017) - If changes in healthcare are on your mind, you’re not alone. The recently proposed healthcare bill will change the way the federal government funds purchases of Medicaid and individual health care plans. It is expected to greatly increase the number of people without health care insurance if the law passes in the Senate and is […]
What are good fats? (8/14/2017) -   Good Fat, Bad Fat, Low Fat Focus on the type of fat, rather than the amount of fat, for good health.The fortunes of dietary fat have not followed a straight line. As a nutrient, it has been vilified, forgiven and, in some cases, even glorified. What we know about this essential nutrient is further complicated by […]
Top 10 ways to enjoy peaches! (8/11/2017) - Top 10 Ways To Enjoy Peaches Peach Salsa! Salsa makes a delicious accompaniment to many different meats and a great dip for tortilla chips. Try a new salsa recipe and spoon it over grilled chicken or fish. Recipe: Peachy Chipotle Salsa.  Beverage Blast. Add an extra flavor surge to your tea or lemonade. Just muddle fresh or frozen […]
Super Fruit Salad! (8/9/2017) - Ingredients 1 (15.25 oz.) can peaches, drained and diced 1 c. low-fat yogurt, apricot OR any fruit flavor 3 oranges, peeled, sectioned and cut into thirds 1 T. honey 1/2 tsp. ground cinnamon 3 apples, cored and cubed 1/4 tsp. ground ginger 2 bananas, sliced Directions In a medium bowl, combine prepared fruit In a […]
Family Meals – FAST, Healthful! (8/7/2017) - You are running in 10 directions! It is 4 p.m. You need to pick up your child at day care, stop at the store, and run several errands. And you need to get ready for an evening meeting. How do you put a healthful supper on the table, too? A few time saving steps can help you prepare an easy […]
The Importance of Family Meal Time (8/4/2017) - The Importance of Family Mealtime Family mealtime is when everyone at home sits down and enjoys a meal together. This can be at breakfast, lunch, and/or dinner. It has been shown that families who eat together are healthier and happier. We encourage families to cook together, eat together, talk together, and make mealtime a family time. […]
Perfect Peach Salsa! (7/31/2017) - Peach Salsa Serves: 6 | Serving Size: 1/2 cup Ingredients: 2 peaches, cored and cubed 1 ripe tomato, cored and cubed 2 tablespoons hot pepper, diced 1/4 cup diced onion 1 teaspoon vinegar Chopped cilantro (optional) Directions: Combine all the ingredients in a large bowl and toss gently. Serve immediately or refrigerate for up to […]
Be a fruit vendor for your family. (7/28/2017) - Fruit is one of the most colorful and beautiful foods, and one of the worst things you can do with it is put it in the refrigerator and forget about it. Cold, shriveled fruit crushed behind leftovers does not lend itself to being easily incorporated into your diet. And worse, when you jam fruit into […]
Closing the fiber gap. (7/26/2017) - Only 1 in 20 Americans consumes enough fiber! This means that 95% of the population is not getting enough fiber to adequately reduce the risks of developing heart disease, type 2 diabetes, and some types of cancer. Fiber is also linked to the prevention of weight gain, greater ease of laxation, and a healthy gut […]
20 Best Calorie Savers (7/24/2017) - Here is a new fat and calorie saver guide that has 20 easy ways to lower the calories you consume by making simple substitutions. It consists of 20 easy swaps that you can make whether you are cooking at home, eating out, or tempted by desserts and other sweet treats. This guide replaces an older one that […]
Potato Success Tips! (7/21/2017) -   I like to serve potatoes as part of a meal. They cook quickly without a lot of fuss and everyone always loves them. You can also fall in love with a potato’s nutrient profile. A small potato contains about 130 calories, features resistant starch, and it has a half day’s supply of vitamin C. It […]
Farmers Market on the Grill! (7/19/2017) - Farmers Market On The Grill Serves: 4 | Serving Size:  Total Time: 25 min | Prep: 5 min | Cook: 20 min Ingredients: 2 chicken breasts, sliced in half horizontally 1 cup spinach leaves 3 potatoes, rinsed and sliced in 1/4″ disks 1 bunch asparagus dash paprika black pepper to taste garlic pepper to taste cooking oil spray Bruschetta: 2 tomatoes, seeded and diced […]
National Baked Bean Month! (7/17/2017) - Beans and peas are nutrition powerhouses. Here are some of the top nutrients in these foods… • Beans and peas are fantastic sources of folate. For example, a single cup of cooked lentils has 90% of the daily value for folate. Folate is a B vitamin that is vital for the creation of healthy new […]
Does your brain need a boost? (7/14/2017) - Berries on the Brain Eating berries regularly may help keep your brain working at its best. By Judith C. Thalheimer, RD Americans are eating more berries, and that’s a good idea. Besides being packed with vitamins, minerals and fiber, berries are rich in flavonoids like anthocyanins and flavanols. “Berries are colorful because of bioactive compounds like these,” […]
Turning this off during dinner helps you lose weight! (7/12/2017) - Eating Home-Cooked Meals Without TV On Significantly Lowers Obesity Risk, Study Finds There’s no shortage of studies linking too much television consumption to various delays and disadvantages. Similarly, research also shows that eating out too much can adversely affect one’s health. Now a new study finds that having family, home-cooked meals and keeping the TV off while eating “significantly” decreases the […]
Is your food safe to eat? (7/10/2017) - Summer and Vacations Click image to view full infographic Due to a variety of factors, including warmer temperatures, foodborne illness increases in summer. Stay healthy and safe during warmer months by following these food safety recommendations: When bringing food to a picnic or cookout: Use an insulated cooler filled with ice or frozen gel packs.  […]
Blueberry and Butternut Squash Couscous Salad! (7/7/2017) - 1 pound butternut squash, peeled, seeded and cubed 5 tablespoons olive oil, divided 1-1/4 cups chicken broth 1 cup raw couscous* 3 tablespoons lemon juice 3/4 teaspoon salt 1/4 teaspoon pepper 4 scallions, thinly sliced 1-1/2 cups blueberries 3/4 cup crumbled feta cheese 3 cups baby arugula Instructions Preheat oven to 450°F. In a large […]
July is “Blueberry Month”! (7/5/2017) - Do you need help with menu planning? Contact us today and we will do it for you. We will even include your weekly shopping list! Get off the diet roller coaster and start developing a long-term healthy lifestyle today! It will be the best investment you made for 2017! Cathy Bowers, RD 757-288-2195 cbowers@nutritionforalifetime.biz www.nutritionforalifetime.biz […]
Kid and adult friendly snack! (6/30/2017) - Banana In A Blanket Preparation time:5 minutes   1 (6 inch) whole wheat tortilla 1 tablespoon reduced-fat smooth peanut butter 1 medium banana 1 teaspoon maple syrup or honey 1 tablespoon crunchy, nutty nugget cereal   Instructions: Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over peanut butter. Peel and […]
Try this delicious “Purple Cow Smoothie” (6/28/2017) - Berry Facts Packed with Nutrients: Did you know that blueberries have 26% of your daily value (DV) of manganese in a single cup? They’re also loaded with vitamin C, vitamin K, and fiber! Speaking of vitamin C, blackberries have tons of it — 50% DV in a one cup serving, along with 47% DV manganese, […]
Tips to sneak in veggies for those picky eaters. (6/26/2017) - 1. Match up the colors: • Orange – carrots, winter squash; add pureed orange veggies to cheesy dishes like cheese dip, macaroni and cheese or casseroles. • Red – tomatoes, beets; add red pureed veggies to chili, pasta, meatloaf, stews and casseroles • Yellow/white – cauliflower; add pureed cauliflower to mashed potatoes, cream soups • […]
Make the most of fresh peaches! (6/23/2017) - Peach Compote Serves: 4 | Serving Size: 3/4 cup Ingredients: 5 ripe peaches, cut into wedges 1/4 teaspoon cinnamon 1/2 cup apple juice 1 tablespoon sugar Directions: Place ingredients in a medium saucepan and bring to a boil. Reduce to a simmer and cook for 5 or 10 minutes, until peaches become very soft. Cool […]
Added Sugars and Your Health! (6/21/2017) - We’re all familiar with the Dietary Guidelines for Americans’ advice to reduce the amount of added sugars in our eating patterns. Keeping them to less than 10% of our daily calories has been a topic of much discussion here on the blog, and today I want to talk about why that recommendation exists. What is […]
The “NEW” Nutrition Label! (6/19/2017) - The latest version of this food label will include new daily values for dietary fiber, sodium, and vitamin D. This update will bring those numbers to the new standards set forward by the IOM and the Dietary Guidelines for Americans. The new label will also feature actual grams of vitamin D and potassium, in addition […]

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