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Chile slays Tony the Tiger in war against obesity! Should the US do the same? (2/19/2018) - Since the food law was enacted two years ago, it has forced multinational behemoths like Kellogg to remove iconic cartoon characters from sugary cereal boxes and banned the sale of candy like Kinder Surprise that use trinkets to lure young consumers. The law prohibits the sale of junk food like ice cream, chocolate and potato […]
A lot of people are eating this burger? (2/16/2018) - 1. The next time you are in the mood for a burger, consider the vegetarian alternative. 2. One vegetarian burger contains about 120 calories. A meat patty contains almost double that amount and usually contains 16 grams of fat. 3. Vegetarian burgers are already cooked so all you need to do is reheat them. 4. Pile […]
Vegetarian Eating Patterns and Heart Disease (2/14/2018) - Heart disease remains the number one killer in the US, with over 600,000 people dying of heart disease every year (based on recent CDC statistics). While age, sex, and hereditary are not in our control, plant-based diets have consistently been shown to prevent or treat symptoms of chronic diseases including diabetes, obesity, heart disease, and cancer. A diet […]
What Foods Help You Fight the Flu? (2/12/2018) - According to California health officials, this winter’s flu season is one of the worst and deadliest experienced in the past decade. Flu season runs from October through May and its height is typically in February. However, this year more people are getting sick earlier than past years and the death toll is alarming. Experts continue […]
Do You Know ALL the Risk Factors for Heart Disease and Stroke? (2/9/2018) - Heart Disease, Stroke and Research Statistics At-a-Glance From the American Heart Association – Go Red for Women Here are a few key statistics about heart disease, stroke, other cardiovascular diseases and their risk factors, in addition to commonly cited statistics about the American Heart Association’s research program. The source for the health statistics is the association’s 2016 […]
Turn to Dark Chocolate for a Heart Healthy Treat (2/7/2018) - Turn to Dark Chocolate for a Heart-Healthy Treat EN investigates the not so dark side of eating chocolate. By Matthew Kadey, MS, RD The mighty Mayans touted it as the “Food of the Gods,” and ever since millions of palates have been held hostage to the seductive, silky ways of chocolate. Beyond its feel-good factor, […]
The Quality of Your Plant-Based Diet Matters for Heart Disease Risk (2/5/2018) - When it comes to heart disease risk, the quality of a plant-based diet matters, according to new research (http://www.onlinejacc.org/content/70/4/411) published in the Journal of the American College of Cardiology. Diets composed of more healthful plant-based foods were tied to a lower coronary heart disease risk and less healthful plant-based diets were associated with a higher coronary […]
Research Roundup January 2018 (1/31/2018) - Research Roundup: January 2018 Breakfast is Good for the Heart. Skipping breakfast or consuming low-calorie breakfasts is associated with an increased risk of atherosclerosis, according to researchers in Spain. The usual diet of over 4,000 participants free of cardiovascular or chronic kidney disease were divided into those who skipped breakfast (3%), consumed more than 20 percent […]
This vegetable can help reduce the risk of heart disease! (1/29/2018) - Crunch on Cruciferous Vegetables From cabbage to kale, there’s a lot to love about cruciferous vegetables All veggies are good for you, but cruciferous vegetables are in a special category. This group of vegetables is rich in disease-preventing nutrients, including vitamins C, E and K; folate, minerals, and several carotenoids, including beta-carotene, lutein, and zeaxanthin. Broccoli, […]
Avoiding Temptation at the Grocery Store (1/26/2018) - Eat lunch and drink 16 oz. of water before going shopping. – This will help you avoid those unnecessary and tempting snacks. Take your grocery list with you and STICK to the plan! Try to leave the kids at home or go while they are in school or at the babysitters. Shop on the outside […]
What is “Lifestyle Medicine”? (1/24/2018) - The focus on lifestyle choices to prevent and treat chronic diseases, such as obesity, type 2 diabetes, CVD, and multiple types of cancer, has gained momentum in the past decade. And rightly so, as the leading causes of death among adults in the United States are related to lifestyle, including tobacco use, poor diet, physical […]
Healthy plant-based diet linked with substantially lower type 2 diabetes risk (1/22/2018) -     “This study highlights that even moderate dietary changes in the direction of a healthful plant-based diet can play a significant role in the prevention of type 2 diabetes,” said Ambika Satija, postdoctoral fellow in the Department of Nutrition, lead author of the study. “These findings provide further evidence to support current dietary recommendations for chronic […]
Potassium is important for your blood pressure! (1/19/2018) - The American College of Cardiology (ACC) and American Heart Association (AHA) recently released the first comprehensive, updated guidelines for detecting, preventing, managing and treating high blood pressure since 2003. The big story in this update is the lower definition of high blood pressure to prevent complications and encourage earlier intervention to reduce health risk. High […]
Have you felt “butterflies” in your stomach? (1/17/2018) - If you’ve ever felt the sensation of “butterflies” in your stomach or had a “gut feeling” about a situation, you’ve experienced the connection of the brain and the gut. This two-way communication between the nervous system and digestive tract goes beyond emotional response; it has been implicated in numerous health conditions. Interventions involving the gut-brain axis […]
Resolve to eat more plants in 2018! (1/15/2018) - Sometimes the month-long holiday season seems like the perfect set-up for making New Year’s resolutions that emphasize the word “no.” No more sugar! No more snacks! Cut out all fat! No carbs! There’s something about January that makes us want to re-group and renew. It might be motivational to put strict food rules in place, but […]
Have you tried this great snack? (1/12/2018) - Our snack-friendly culture has embraced edamame, a Japanese bean often eaten like unshelled Southern boiled peanuts. A type of shell bean, edamame contains immature soy beans within each pod that can be served whole and squeezed from one end to release slippery, crisp beans. Product labels typically designate both whole and shelled forms as edamame, although […]
Dietitians Predict Fermented Foods Will Gain Popularity In 2018 (1/10/2018) - With a record-breaking 2,050 registered dietitian nutritionists (RDNs) responding, Today’s Dietitian‘s “What’s Trending in Nutrition” national survey finds that consumers will be “going with their gut” in the coming year by seeking out foods that improve health and overall well-being. What’s changed for next year is the rise of “fermented foods” to the top spot. RDNs […]
Do you know which foods are in the “dirty dozen” the “clean fifteen? (1/8/2018) - The Environmental Working Group analyzes pesticide residue testing data from the USDA and the FDA to develop an annual list of the 12 fruits and vegetables that are most likely to be contaminated with pesticide residues that may be harmful to health. That’s the dirty dozen. They also have a list of the “clean fifteen,” which are […]
Are you confused about meal timing and frequency (1/5/2018) -   In the early 1970s, meals made up 82% of adult calorie intake and snacks contributed 18%. Fast-forward to today, and meals make up 77% of calories while snacks contribute 23%. We’re eating more frequently throughout the day, and in fact a recent study showed that healthy, non-shift-working adults eat an average of 4.2 to […]
Happy New Year! (1/1/2018) -
A Delicious New Years dessert ~ Apple Strudel! (12/29/2017) - Apple Strudel Serves: 12 | Serving Size: 2 inch slice Total Time: 60 min | Prep: 10 min | Cook: 50 min Ingredients: 16 phyllo dough sheets, about 1 package, thawed 2 tablespoons olive oil 1 tablespoon melted butter 4 apples, peeled, cored, and sliced thinly, about 4 cups 1 lemon, juice and zest 4 tablespoons sugar 1 teaspoon ground cinnamon 1/2 teaspoon ground ginger […]
Winter Aromatic Salad (12/27/2017) - Winter Aromatic Salad Serves: 4 | Serving Size: 3 cups each serving Ingredients: 1 head of red leaf lettuce 2 cups of raw arugula 1 carrot, sliced thin on mandolin 1 golden beet, sliced thin on mandolin 1/4 cup green onion, sliced thin 1 tablespoon fresh grated ginger 1 small red pepper, sliced thin 2 […]
Merry Christmas!! (12/25/2017) -
Spice Up the Holidays! (12/22/2017) - Cinnamon: Whether you’re mulling cider or baking snickerdoodles, cinnamon is a key to many holiday foods. But how can it improve your health? Well, cinnamon may have anti-inflammatory properties, aiding your body’s resistance to both bacterial and fungal infections. It’s even been useful in battling yeast infections. Plus, according to Diabetics Care, cinnamon may help improve your blood […]
Give the Gift of Health this Holiday Season! (12/20/2017) - “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 you […]
Holiday Portion Survival Guide! (12/18/2017) - The holidays can be crazy, but don’t let all the festivities derail your journey to good health. Try these strategies for successful portion control during the holidays. Portion Control Tip #1: Get Online If you’re having a holiday gathering at a restaurant or coffee shop, check out the website. Lots of these places have made […]
The “Instapot” is a great gift for anyone this holiday season! (12/15/2017) - Instant Pot is a popular pressure cooker brand in the United States and Canada. The company started with a first generation product that utilized a mechanical timer to adjust pressure and temperature settings. Today, the third generation of pressure cookers offers smart programming that allows you to tailor the heating intensity, temperature, pressure, and cooking […]
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 […]

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