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5 Tips to Survive the Holidays! (12/13/2017) - {ONE} Plan Ahead Eat an apple, pear or other light snack before parties and festivities to curb hunger. {TWO} Stick to One Drink per Party Resolve to have no more than one alcoholic beverage at a holiday party. If you’re still thirsty after that, try mineral water or seltzer. {THREE} When You Contribute Food, Be […]
Pizza-Roasted Cauliflower (12/11/2017) - This classically-seasoned vegetable adds delicious flavor and color to your table.  1 head cauliflower, with leaves removed, rinsed (leave whole) 1 cup marinara sauce 2 tablespoons Panko bread crumbs Italian seasoning (to taste) 2 cloves chopped garlic 2 tablespoons of fresh basil 1 tablespoon of freshly grated Parmesan cheese Place the cauliflower head in a […]
Do you know how many calories are in those holiday appetizers? (12/8/2017) - Do you know how many calories are in those holiday appetizers? 4 pieces, 533 calories, 33 g fat 4 pieces, 320 calories, 16 g fat 4 pieces, 100 calories, 4.77 g fat This is the time of year for lots of holiday parties which means extra calories that turns into unwanted weight gain. 4 Holiday […]
Here is a perfect salad with cranberries! (12/6/2017) -  Cranberry Broccoli Salad – 8 servings 1/4 cup finely chopped red onion 1/3 cup Light Mayonnaise 3 tablespoons 2% reduced-fat Greek yogurt 1 tablespoon cider vinegar 1 tablespoon honey 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 4 cups coarsely chopped broccoli florets (about 1 bunch) 1/3 cup slivered almonds, toasted 1/3 cup reduced-sugar dried […]
Special Holiday Packages!! (12/4/2017) -   “Special Holiday Packages” Package #1 includes –  1 hour nutrition consult 3 months of the “Recipe Club” (5 standard dinner recipes emailed to you each week along with a grocery list)*** Cost – $140 (worth $165) Package #2 includes –  1 hour nutrition consult 3 months of the “Recipe Club” (5 standard dinner recipes emailed to […]
2017 in review – You Don’t Have to be the “Biggest Loser” (11/29/2017) - You Don’t Have to be the “Biggest Loser”! When you’re overweight or obese, the thought of losing enough pounds to achieve your “ideal” weight can be overwhelming. That’s why it’s important to remember that losing a relatively small amount of weight can have a large impact on your health. The Academy of Nutrition and Dietetics […]
2017 in review – Successful Weight loss with Plants (11/27/2017) - Research suggests that dropping meat from your eating pattern may be useful when it comes to successfully managing your weight. In a 2003 comparison study of over 37,000 Britons of all ages, researchers discovered that the BMIs of men following a vegan diet were lower compared to those who included meat in their diet (22.4 […]
Make these delicious quesadillas with your leftover sweet potatoes! (11/24/2017) - Sweet Potato Quesadillas INGREDIENTS 2 cups baked or steamed sweet potatoes 6 tablespoons nutritional yeast 2 tablespoons Sriracha sauce 1 teaspoon smoked paprika (optional) Salt, to taste 6 large whole grain tortillas PREPARATION Combine the sweet potatoes, nutritional yeast, Sriracha, smoked paprika, and salt in a medium bowl and mash with a fork until smooth. […]
Dairy Free Green Bean Casserole! (11/22/2017) - VEGAN GREEN BEAN CASSEROLE Prep time 10 mins Cook time 20 mins Total time 30 mins 10-ingredient, 30-minute green bean casserole from scratch! Creamy, flavorful, delicious, and entirely vegan. Perfect for the holidays and beyond. Author: Minimalist Baker Recipe type: Side Cuisine: Vegan Serves: 4 1 pound green beans, rinsed, trimmed and cut in half Sea salt and black pepper 2 Tbsp […]
Pumpkin Skillet Cake (11/20/2017) - Pumpkin Skillet Cake Preparation: 5 min Cook Time: 20 min Serves: 8-10 No mixing bowl required for this Pumpkin Skillet Cake! You can make the whole thing right in the skillet. Light, fluffy and easy to make, it’s the perfect fall dessert recipe! Ingredients 6 Tbsp butter 2/3 cup brown sugar 1 tsp vanilla extract […]
Holiday Gifts from Your Kitchen (11/17/2017) - Food gifts are appropriate for just about everyone. Homemade gifts can save time, energy and money as well as provide that personal touch. Food gifts can be tasty and nutritious at the same time. A healthy gift from home is always welcomed. Consider giving the food item in a container that can be used again or add a small gift […]
6 Easy Ways to Lower Calories on Your Dessert Table (11/15/2017) - 1. Lighten ingredients in your desserts Use Splenda brand sweetener in place of all or part of the sugar. Splenda is a non-nutritive sweetener that measures just like sugar. Splenda works great in pie fillings, puddings, cranberries, etc. Splenda is not recommended for crisp cookies or cakes where sugar is needed for structure. Save 652 calories per cup compared to […]
Black Friday Can Launch Fitness! (11/13/2017) - BLACKFRIDAYHANDOUT Black Friday is the single biggest shopping day of the year in the United States. Before the celebration dishes are even cool, shoppers are headed out the door at midnight or up shopping online for all sorts of sales and deals to kick off the holiday season. Most stores maintain the sales through “Cyber Monday” […]
Holiday Eating Without the Weight (11/10/2017) - 10 Holiday Survival Tips 1. Eat an apple, pear or other light snack before parties and festivities to curb hunger. 2. Plan, plan, plan! As in plan to have no more than one alcoholic beverage at a party followed by mineral water. 3. Bring a low-fat holiday dish to the party. Better still, go home empty-handed! 4. Only buy enough goodies to fill […]
Quiz – Are you ready for the holidays? (11/8/2017) - A study suggests that Americans probably gain only about a pound during the winter holiday season– but this extra weight accumulates through the years and may be a major contributor to obesity later in life. This finding runs contrary to the popular belief that most people gain from 5 to 10 pounds between Thanksgiving and New Year’s Day. This is the conclusion […]
Top 5 Herbs and Spices (11/6/2017) - Food. We all need it. We all eat it. However, eating the same tired recipes can get monotonous. There’s an entire world of flavors out there! What are you waiting for? Keeping a stock of various herbs, spices, and seasonings will help you mix it up in the kitchen. You can spend an entire day […]
Tips for the Holidays (11/3/2017) - Almost half of Americans will put on weight during the holiday season. Here are shopping and eating tips – • Add chopped apples, unpeeled orange segments and raisins to prepare a delicious cranberry sauce and to increase fiber, vitamins A & C and iron. It is okay to reduce the sugar by 25%-50%, too. • For an edible […]
Little known ways to boost your immune system. (10/30/2017) -   Phytochemicals: The Cancer Fighters in the Foods We Eat Phytochemicals are naturally occurring plant chemicals (phyto means plant in Greek). They provide plants with color, odor and flavor. Once we eat them, however, research shows they can influence the chemical processes inside our bodies in helpful ways. Findings from laboratory studies have shown that […]
Have you heard of a “flexitarian diet”? (10/27/2017) - Overview The aim: Weight loss and optimal health. The claim: Flexitarians weigh 15 percent less than their more carnivorous counterparts; have a lower rate of heart disease, diabetes and cancer; and live an average of 3.6 years longer. The theory: Flexitarian is a marriage of two words: flexible and vegetarian. The term was coined more than a decade ago, […]
8 Tips to Master Portion Control (10/25/2017) - 8 Tips to Master Portion Control These science-based tips can help you gain control over portion size. By Matthew Kadey, MS, RD From restaurants to packaged foods to home cooking, portion sizes have ballooned in past decades. Many health experts link the rise in obesity rates with our tendency towards portion distortion—a mismatch between our […]
Celebrate Vegetarian Awareness Month (10/23/2017) - From Meatless Monday to consumer questions about vegetarianism for children, general health or medical conditions, and an ever-increasing rate of veggie-based foods on menus at restaurants, hospitals and facilities, dietitians need to feel comfortable working with this type of cuisine. Whether already committed or veggie-curious, join the celebration of Vegetarian Awareness Month, which kicked off with World […]
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 […]

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