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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 […]
Stir-Fry On The Grill!! (6/16/2017) -   Stir Fry on the Grill Serves: 4 | Serving Size: 1.5 cups Total Time: 18 min | Prep: 10 min | Cook: 8 min Ingredients: 2 small heads of bok choy, rinsed and cut in half 3 large carrots, peeled and sliced thin 2 cloves of garlic, chopped 1 spring onion, sliced thin 1 […]
Try this easy “Vegetable Pizza” recipe for dinner tonight! (6/14/2017) - What fruits and vegetables are in season during the month of June? Beets, Blackberries, carrots, cucumbers, eggplant, green beans, lettuce, May peas,  onions, peaches, peppers, potatoes, radishes, strawberries, sugar snap peas, summer squash, Swiss chard, turnips,  and zucchini Download local food guide – here Technicolor Vegetable Pizzas Preparation time: 20 minutes 3 cups frozen mixed […]
A great salad for lunch – Cherry and Asparagus Salad! (6/12/2017) - Cherry and Asparagus Salad Serves 4 Ingredients 6 c. spring mix lettuce 16 asparagus spears, tough ends removed 1 c. fresh sweet cherries, pitted and sliced in half 1/2 c. whole walnuts 1/2 c. feta cheese, crumbled Cooking spray 1/2 c. sour cream 1/4 c. light brown sugar 1 T. fresh lemon juice 1 T. […]
Top 10 Ways to Cook Fruits and Vegetables! (6/9/2017) - Top 10 Healthy Ways To Cook Fruits & Vegetables Cook It Up the Healthy Way Bake … Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt. Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans. Winter […]
Fruit and Vegetable Storage 101 (6/7/2017) - Fruit & Vegetable Storage 101 Great tasting fruits and vegetables begin with proper storage at home. Just remember the FIFO rule: First In, First Out. Use whatever is oldest first and continually rotate your stock to ensure freshness and reduce waste. The FIFO rule applies to all types of foods—fresh, frozen, canned and dried. Fresh […]
June – Fruit and Vegetable Month! (6/5/2017) - Top 10 Reasons To Eat MORE Fruits & Vegetables Why eat MORE fruits and veggies? Color & Texture. Fruits and veggies add color, texture … and appeal …  to your plate. Convenience. Fruits and veggies are nutritious in any form – fresh, frozen, canned, dried and 100% juice, so they’re ready when you are! Fiber. Fruits […]
A great way to finish “National Salad Month”! (5/31/2017) - Quick and Fancy Salad Serves 6 | Serving Size: 1-1/2 cups Total Time: 10 min | Prep: 10 min | Cook: 0 min This salad uses simple and colorful ingredients, yet presents a different twist on your everyday salad. Ingredients: 8 cups mixed leafy greens 1 cup grape tomatoes 1 diced pear 1/4 cup diced […]
Make this delicious and healthy “Fresh Corn Salad” for your Memorial Day picnic! (5/29/2017) - Fresh Corn Salad Serves 4 | Serving Size: 1 cup Total Time: 15 min | Prep: 15 min | Cook: 0 min This summer salad will disappear quickly. Ingredients: 6 cups dark green lettuce, preferably red leaf 2 ears of corn, shucked and cooked 1 large, ripe tomato 1/2 medium-sized, ripe avocado 1 tablespoon olive […]
Make this “Carrot Cake Salad” for dessert. (5/26/2017) - Carrot Cake Salad Serves 4 | Serving Size: 1 cup Total Time: 5 min | Prep: 5 min | Cook: 0 min This salad tastes just like a carrot cake. It is a fun and creative twist from the old-fashioned grated carrot salad that has mayonnaise and raisins. Ingredients: 3 cups grated carrots 1/4 cup […]
Your family will love this “Macaroni Bean Salad”! (5/24/2017) - Macaroni Bean Salad Serves 4 | Serving Size: 1 cup Total Time: 25 min | Prep: 5 min | Cook: 20 min A fun and tasty salad that uses 2 beans and a zesty dressing to go along with everyone’s favorite shaped pasta. Ingredients: 1 cup dry macaroni 1 cup frozen green beans 1 cup […]
Try this amazing “Vegetarian Carpaccio”! (5/22/2017) - Vegetarian Carpaccio Serves 4 | Serving Size: 1 cup Total Time: 8 min | Prep: 8 min | Cook: 0 min Wikipedia defines carpaccio as an appetizer made from raw meat that is thinly sliced and pounded to make it paper thin. Here is a vegetarian version, which features thinly sliced vegetables. Ingredients: 1 golden […]
An easy and healthy “Fresh Bean Salad” recipe. (5/19/2017) - Fresh Bean Salad Serves: 8 | Serving Size: 1 cup Total Time: 40 min | Prep: 10 min | Cook: 30 min This delicious three bean salad looks very nice when it is placed on a bed of leaf lettuce and garnished with fresh wedges of lemon. Ingredients: 1 cup lima beans 3/4 pound green […]
Everyone will enjoy this “Berry Salad” recipe! (5/17/2017) - Berry Salad Serves 4 | Serving Size: 1-1/2 cups Total Time: 10 min | Prep: 10 min | Cook: 0 min Strawberries and kiwi make this a refreshingly fruity salad. Ingredients: 3 cups shredded romaine lettuce 1/4 cup sweet nonfat dressing 1/2 cup jicama or radishes, sliced 1 cup fresh sliced strawberries 2 kiwi fruit, […]
A delicious “Spring Salad” Recipe. ~ Yummy!! (5/15/2017) - Spring Salad with Shaved Carrots and Beets Serves: 2 | Serving Size: 2 and 1/4 cups Ingredients: 4 cups mixed spring greens, rinsed and dried 2 baby carrots, rinsed 2 baby beets, rinsed 2 tsp avocado oil or extra virgin olive oil Flavored vinegar to taste 1/2 avocado, sliced Directions: Toss the greens with the […]
This “Greek Salad” is delicious and easy to make! (5/12/2017) - Greek Pasta Salad Serves 6 | Serving Size: 2 cups Total Time: 10 min | Prep: 10 min | Cook: 0 min This salad is like the Greek classic with a few beans sneaked into it. It is great for lunch or dinner. Ingredients: 3 cups dried spiral pasta 1 cup diced cucumber 1 cup […]
This “Fiesta Salad” is YUMMY!! (5/10/2017) - Fiesta Kale Salad Serves: 4 | Serving Size: 1-2 cups Total Time: 10 min | Prep: 10 min Ingredients: 4 cups baby kale leaves, rinsed and dried 1 lemon 1 lime Dash of hot pepper sauce Dash of dried oregano 2 tsp vegetable oil: canola, olive, or avocado 1 cup diced tomatoes 1 avocado, pitted […]
Everyone loves this “quinoa” salad! (5/8/2017) - Quinoa Salad Serves: 4 | Serving Size: 3 cups   Salad Ingredients:   6 cups ready-to-serve Romaine or another green, leafy lettuce 2 cups of cooked quinoa 2 cups of cooked and diced chicken 1/2 cup sliced carrots 1/2 cup sliced cucumbers 1/2 cup broccoli slaw 1/2 cup sliced green onion 1 cup halved cherry […]
Asian Cabbage Salad (5/5/2017) - Asian Cabbage Salad Serves 4 | Serving Size: 1 cup Total Time: 15 min | Prep: 15 min | Cook: 0 min This tasty salad is sure to be a favorite. It goes especially well with barbecued dishes, stir-frys, and veggie burgers. Ingredients: 1 tablespoon vegetable oil 1 teaspoon sesame oil 3 tablespoon rice vinegar […]
The history behind “salads”? (5/3/2017) - Celebrate National Salad Month with Build a Salad Day. Since earliest times people have harvested wild leafy plants, especially in spring, when they were young and tender. Some of the wild plants available to early foragers were wild celery, chervils, cresses, and parsley. Salads were among the first cultivated plants that people grew in their […]
Why do you want to walk 10,000 steps every day? (4/28/2017) - Even if you don’t have a fitness tracker like a Fitbit, you’ve probably heard that you should strive to take 10,000 steps a day. But where did the 10,000 step recommendation come from? And what happens to your body when you take 10,000 steps? Ten thousand steps was first popularized by Japanese pedometers in the […]
Do you still eat foods with “trans fats”? (4/26/2017) - People living in areas that restrict trans fats in foods had fewer hospitalizations for heart attack and stroke compared to residents in areas without restrictions, according to a study led by a Yale researcher. This finding suggests the benefit of limiting trans fats could have widespread impact as trans fat restrictions are set to expand […]
Brighten Your Plate with “Beet Pickles” (4/24/2017) - Beet Pickles Serves: 10 | Serving Size: 2 Tablespoons Ingredients: 4 small beets, rinsed but not peeled 1/4 red onion, peeled 2 cups water 4 tablespoons red wine vinegar 2 bay leaves Dash of salt Directions: Slice the beets and onion on a mandolin — they should be very thin. Place them in a pot […]
Aging Well: Spotlight on Omega-3s (4/21/2017) - Omega-3 fatty acids, a type of fat found primarily in cold-water ocean fish, can be a big part of your healthful aging diet because this type of fat helps decrease the risk of cardiovascular disease, reduce the internal inflammation that is an important component of type 2 diabetes, arthritis, and some types of cancer, and […]
Ten a Day! (4/19/2017) - You’ve likely heard the recommendation to eat at least 5 fruits and vegetables daily for best health. New advice is leaning more towards eating 5 servings of each. After analyzing over 95 studies that examined the health benefits of fruits and vegetables, London researchers concluded that 800 grams of daily fruits and vegetables (roughly equivalent […]
A Fresh Start For Spring (4/17/2017) - Spring is in high gear and what better time is there to do a quick bit of “spring cleaning” when it comes to your health and habits? Changing old habits can be hard, but not impossible. The need for self-improvement comes from caring about you. Be open to the idea of change and stay focused […]
What you need to know about “Easter Eggs” (4/14/2017) - Easter Eggs: What You Need to Know Eggs are a fun and traditional Easter staple. Did you know that at one time they were banned during Lent and became a treat to eat on Easter? Eggs also symbolize fertility and renewal. They are associated with the end of winter and the coming of spring. Here’s […]
2017 Clean 15 – (4/12/2017) - 2017 Clean Fifteen Sweet Corn Avocados Pineapples Cabbage Onions Sweet Peas (Frozen) Papayas Asparagus Mangos Eggplant Honeydew Melon Kiwi Cantaloupe Cauliflower Grapefruit Read more from the Environmental Working Group here Look over this list and find the foods you frequently consume. Try to purchase these items at your local farmers markets and ask if the […]
2017 Dirty Dozen – (4/10/2017) - Dirty Dozen – 2017 Strawberries Spinach Nectarines Apples Peaches Pears Cherries Grapes Celery Tomatoes Sweet Bell Peppers Potatoes Read more from the Environmental Working Group here Look over this list and find the foods you frequently consume. Try to purchase these items at your local farmers markets and ask if the farmer is an organic […]
Everyone is using these tips to go “green”. (4/7/2017) - 1. Embrace Meatless Monday According to a United Nations report, raising livestock and bringing meat to market generates a significant amount of greenhouse gases. “Choosing healthy meatless options, such as lentils, beans, or tofu more often provides high-quality protein with fewer environmental pitfalls of animal-based proteins,” says Chris Vogliano, MS, RDN. Studies show this eating […]
Are you eating these “popular” foods? (4/5/2017) - Unsurprisingly, avocado is at the top of the list—it seems this trend is here to stay. According to their data, the fruit is the most popular healthy food in more than 16 cities across the country. Kale has dropped to number 8 on the list, making way for poke (a Hawaiian raw fish salad), edamame, […]
25 Million People Suffer From This Disorder (3/31/2017) - April is – Irritable Bowel Syndrome Awareness Month Definition & Facts for Irritable Bowel Syndrome IBS affects between 25 and 45 million people in the United States. About 2 in 3 IBS sufferers are female. About 1 in 3 IBS sufferers are male. IBS affects people of all ages, even children. Worldwide it’s estimated that […]
Do you get “HANGRY”? (3/29/2017) - You know what it feels like to be “hangry” if you’ve ever snapped at someone a few hours after your last meal. “Hunger is a human instinct in response to the body’s need to find food and stay alive,” said Chrisanne Urban, a Marshfield Clinic registered dietitian. Hangry, a mixture of the words hungry and angry, […]
Eat Right with Less Salt (3/27/2017) - Eating Right with Less Salt Most Americans are getting too much sodium from the foods they eat. And, the sodium in salt plays a role in high blood pressure, which is also known as hypertension. (Salt is the common name for sodium chloride.) The 2015-2020 Dietary Guidelines for Americans recommends that adults and children ages […]
Are you tired of yo-yo dieting? (3/24/2017) - By Dennis Thompson HealthDay Reporter MONDAY, Feb. 20, 2017 (HealthDay News) — Anyone who has been on a diet knows the real challenge comes later, when you’ve got to fight tooth and nail to keep from regaining the lost weight. Now, a new trial finds that regular “diet coaching” may help keep the weight off. […]
10 Common Food Safety Mistakes (3/22/2017) - Don’t be one of the 48 million Americans sickened by food poisoning each year. Avoid these 10 common yet dangerous food safety mistakes. Mistake #1: Tasting food to see if it’s still good Never taste your food to check if it has spoiled. You can’t taste, see or even smell the bacteria that causes food […]
Here is why people still eat family meals together (3/20/2017) - Adults who never watch TV during family meals and eat mostly home-cooked food are much less likely than others to be obese, according to a recent U.S. study. Past research has suggested that more frequent family meals are linked to lower obesity, but in the current study of more than 12,000 Ohio residents, eating at […]
Power Up With Breakfast! (3/17/2017) - Power Up with Breakfast     Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas. Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped  walnuts. Layer low-fat plain yogurt with […]
People are eating more of this and living longer…. (3/15/2017) - 10 Daily Servings of Fruits, Veggies a Recipe for Longevity Reductions seen in risk of heart disease, stroke, cancer and early death Article by HealthDay THURSDAY, Feb. 23, 2017 (HealthDay News) — If you want to add years to your life, 10 daily servings of fruits and vegetables may be the best recipe you can […]
You don’t want to miss this nutrition clinic!! (3/13/2017) - “Plan, Prep, Portion, and Pack” This nutrition clinic has been cancelled. We will reschedule it soon. Stay tuned for future events by subscribing to our blog and newsletter. Be prepared! The key to successful weight loss and maintenance is planning. We will give you the tools and teach you how to apply them so you […]
Color Your Plate with Salad (3/10/2017) - Eat More Salad Pack more nutrition into your day with a colorful main dish or side salad. Keep basic ingredients on hand for a quick addition to any meal. Encourage kids to eat more vegetables by setting out ingredients to make their own salad creations. Or, let them choose individual items with salad dressing as a […]
Top 10 Reasons to Consult with an RD (3/8/2017) - Top 10 Reasons to Consult with an RD You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition. You are thinking of having or have had gastric bypass surgery. Since your stomach […]
Ways to add more fruits and veggies to your day. (3/6/2017) - Ways to add more fruits and veggies! Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla. Try crunchy […]
10 Ways to Save Time and Money at the Grocery Store (3/3/2017) - There is more variety on today’s grocery store shelves than ever before. With so many choices, it is easy to get overwhelmed. Make shopping easier by following these 10 guidelines. Don’t shop when you’re hungry. You’re more likely to make impulse purchases on less nutritious items that cost more. Make a shopping list and stick […]
The benefits of “olive oil” (2/27/2017) - (Reuters Health) – A traditional Mediterranean diet with added olive oil may be tied to a lower risk of heart disease at least in part because it helps maintain healthy blood flow and clear debris from arteries, a Spanish study suggests. “A Mediterranean diet rich in virgin olive oil improves the function of high-density lipoproteins, […]
Healthy Heart Prescription: The Portfolio Eating Plan (2/24/2017) - Healthy Heart Prescription: The Portfolio Eating Plan Research shows that creating a “portfolio” of healthful food choices can help protect your heart. There is no shortage of recommendations for foods you should eat to keep your heart healthy: Olive oil, almonds, oat bran, green tea, tofu, and kombucha are top of the list. But one […]

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