Mar 04 2015

March Is National Nutrition Month

Put on your party hats and buy some balloons!  March is National Nutrition Month and we’re ready to celebrate!

Read “5 Ways To Dive Into National Nutrition Month“.

Join us by playing some games and participate in some quizzes.

Read some activity handouts and tipsheets.

“Like” the Facebook Fan Page for frequent nutrition updates.

Read “You Know Everything About Nutrition. So Why Are You Still Overeating?

Check out The Top 20 Healthy Pantry Must Haves infographic.

Hopefully these resources will help you discover a better and healthier way of eating!

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Feb 13 2015

National Cherry Month

“You can’t pick cherries with your back to the tree.”
-John N. Mitchell

cherry recipesFebruary is National Cherry Month although it seems early to see cherries in the grocery store.  For fans of cherries it is never too early to start celebrating.  Cherries are rich in antioxidants, reduce inflammation and gout and may help recovery after exercise as well as promote better sleep.

There are hundreds or thousands of cherry recipes but we’ve rounded up some of our favorites below:

Montgomery Tart Cherries
Honey Sweetened Cherry Pie
Quinoa Salad With Cherries and Feta
Cherry-Berry Smoothies
Cherry Chicken Spirals
Roasted Cherry Butternut Squash
Puffed Cherry Pancake
Grilled Chicken & Fresh Cherry Salsa
Forbidden Black Rice Salad with Cherries, Massaged Kale and Mint
Gluten Free Fresh Cherry Pavlova
Simple Cherry Green Salad

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Jan 27 2015

National Oatmeal Month

“Once we sowed wild oats, now we cook them in the microwave.”

oatmealJanuary is National Oatmeal Month and we couldn’t be happier to celebrate. Oatmeal has long been one of our favorites but this month we’re going to talk about the health benefits of oatmeal.

The scientific name for oats is Avena sativa. To create oatmeal ground oat groats are de-husked, heated and cooled and then they are milled to create oatmeal. You’ll find steel-cut or rolled oatmeal in just about every grocery store.

The benefits of eating oatmeal include:

  • Oatmeal contains contains fiber that keeps you fuller longer and stabilizes blood sugar.
  • As a whole grain oatmeal can reduce the risk of several diseases like type 2 diabetes, high blood pressure and cardiovascular disease.
  • Some people on a gluten-free diet may tolerate oatmeal well even though it contains a small amount of gluten. For those who can’t tolerate regular oatmeal purchase certified gluten free oatmeal.
  • Want a good source of copper, biotin, vitamin B1, magnesium, dietary fiber, chromium, zinc, and protein? Eat oatmeal.
  • The avenanthramides in oatmeal are an antioxidants that can prevent hardening of the arteries.
  • The beta-gluten fiber in oatmeal increases the immune response to diseases by helping neutrophils get to an infection quickly while helping to eliminate bacterial.

Now that you know the numerous benefits of eating oatmeal you will want to add it to your diet as often as possible. You’ll find many recipes that include oatmeal in cookbooks or online.

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Jan 22 2015

Nielsen Global Survey of Snacking

almondsThe consumer research organization that brings us television ratings also conducts other surveys.  One of them, Nielsen Global Survey of Snacking, polled more than 30,000 consumers in 60 countries between mid-February and mid-March of 2014.

What they learned is fascinating. Americans have a fondness for chips that isn’t shared by many other countries but across the globe it seems that everyone is increasingly snacking rather than having actual meals.  This means the food industry is going to sit up and pay attention to these trends in order to accommodate the needs and wishes of the consumer.

You can read the entire report at

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Jan 20 2015

Do Holiday Food Choices Affect New Year’s Resolutions?

Healthy_Foods_Nutrition_018A December 2014 Food and Brand Lab, Charles H. Dyson School of Applied Economics and Management at Cornell University in Ithaca, New York study delves into how holiday food purchases influences purchase patterns in January and the rest of the year.

Specifically researches are looking to see if people shopped for more healthy food when they made their New Year’s resolution and afterward.  The study found that healthier food purchases increased in January but holiday spending levels on unhealthy food remained about the same.  This increased the overall amount of calories eaten even though purchasers had planned to eat more healthy.

To read the entire study click here.

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Nov 26 2014

Healthy Thanksgiving Leftover Recipes

turkey-23435_640By Thursday afternoon, if you celebrate Thanksgiving, you will be in a food coma thanks to the turkey, stuffing, sweet potatoes, gravy and pie.  The thought of eating leftovers for days yet again this year might make you want to run away until Christmas.

This year try out some of these healthy recipes that use your favorite Thanksgiving leftovers.  You are certain to enjoy the taste and alleviate leftover boredom at the same time!

Turkey and Squash Soup
Turkey and Napa Cabbage Salad with Lime-Ginger Vinaigrette
Leftover Turkey Frittata
White Chili with Roast Turkey or Chicken
Turkey-Broccoli Bake
Open-Faced Turkey Sandwiches With Cranberry Chutney
Turkey Sweet Potato Shepherd’s Pie and Cran-applesauce Sundaes
Bird At The Last Drop
Thanks Benedict on Stuffing Cakes with Sage HollandaiseAvocado Turkey Wraps
Twice Baked Sweet Potatoes

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Oct 31 2014

More Tips For Dealing With Halloween Candy

lose weightIn my last post about Halloween candy “Tricks for Dealing with Halloween Treats” I recommended a few things you could do to minimize the leftover candy after the holiday is over. This year I have discovered advice from others that offer even more options for getting rid of Halloween candy.

Halloween Candy Buyback is a genius idea created by a dentist. He wanted to encourage children to give up their excess candy and decided he would pay $1 per pound and donate the candy to our military serving overseas.

10 Creative Ways To Get Rid of Unwanted Halloween Candy by Nicole includes the tip above and a link to Operation Shoebox. The only tip I don’t recommend is sending candy to the office with your spouse. Yes, i will get eaten but not appreciated!

7 Uses for Left-over Halloween Candy from Allwomen includes links to recipes that use leftover candy. If you aren’t on a diet this may be a good way to use some of that candy instead of throwing it away.

Read the book “Switch Witch” (available for Kindle) with your child after Halloween and then put a bag outside.  When your child goes to sleep switch the bag and replace it with a toy.

Donating Halloween Candy: 7 Sweet Ways to Give to Those in Need by Natalie Silverstein includes some tips from above but also has other places where you can donate your candy.

Do you have a budding scientist in the family.  If you do, check out Candy Experiments.  Your little geek can learn about science while getting rid of the candy!

If you are a cupcake freak like so many people are these days try out the recipe “Leftover Halloween Candy Cupcakes“.

healthyeatingsmallIf you would like more tips for healthy eating purchase “The Quick Start Guide to Healthy Eating“.  Save time, save money, and eat better! You can purchase the paperback book from and purchase the e-book at eBookIt.

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Oct 16 2014

Ten Easy Ways To Cut Calories

If you are thinking of cutting back on calories to lose a little weight or to get in fighting shape for your next 5K run then we have some simple tips for you. It doesn’t take much effort to eat healthier if you make some gradual and simple changes like these.

Start by using smaller plates and bowls. You can purchase some inexpensive dinnerware at your local department store.

Don’t skip meals. Study after study has shown that skipping meals drives people to overeat later. Aim to eat three meals a day plus two healthy snacks.

Stop cooking with oil or butter. Use cooking spray instead. For some meals you can use low salt chicken or beef broth to replace oil or butter.

Cut back on sodas, sports drinks, juice and sweetened tea. Switch to unsweetened tea and water with a slice of lemon or lime.

When you eat out have the waiter bring containers so you can cut your portion in half before eating and take the rest home for another meal.

Skip the French fries that normally come with your cheeseburger and opt for the carrots or apple slices that are normally served with a children’s meal.

Turn down creamy soups and opt for soup made with broth like vegetable, wonton, egg drop and minestrone soup.

Start every meal with a salad but go easy on the dressing or use vinegar and oil. Skip the croutons and cheese and add some protein like chopped hard boiled eggs or baked or broiled chicken.

Cut back on alcohol. Yes, some studies suggest that drinking a moderate amount of alcohol a few times a week leads to better health but when you’re trying to cut calories less is more.

Increase the amount of vegetables and fruit you eat. If you can’t get fresh go for frozen so long as no sauces or sugar have been added.

Cutting calories can be easier than you think. Combine these tips along with sensible exercise and a good night’s sleep and you’ll be well on your way to a healthier and happier life!

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Oct 11 2014

The Skinny On Rice Protein

When you think of making a smoothie with protein you’ll most likely reach for whey, soy or egg protein powder first. That would be a mistake if you have allergies, if you are on a gluten-free diet or if you lead a vegan lifestyle.

Rice protein is created from brown rice that is ground into a flour and added to water. To break down and remove carbohydrates natural enzymes are introduced. In order to prevent the denaturing of amino acids the temperature during the process is kept low. At the end of the process you have a hypoallergenic and easily digested protein.

Rice protein is:

  • Very low calorie and low fat.
  • Utilized more easily than soy by the body.
  • Available unflavored or in a vanilla or chocolate flavor.
  • Filled with fiber and B vitamins.
  • An excellent choice for baking or making smoothies or protein shakes.
  • Easy to add to recipes to increase the amount of protein.
  • Filled with the necessary amino acids to help with muscle repair and growth.

If you are looking for an alternative to whey, soy or egg protein powder then rice protein might be a good choice for you.

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Jul 21 2014

How To Prepare Your Fruits And Vegetables

Healthy_Foods_Nutrition_018Eating the right food is key to a healthy lifestyle but even more important is handling food the right way before you start to cook. Nearly 48 million people a year get sick from food contamination according to federal health officials. While most people know how to handle meat they might not know how to prepare fruits and vegetables properly. Following are some essential tips to keep healthy while eating your fruits and veggies!

  • Wash your utensils, counters and dishes that you will use to prepare food.
  • Wash your hands with soap before and after handling any food.
  • Don’t use soap on your fruits and vegetables.
  • Cut away any damaged areas on your fruit or vegetables.
  • Wash and gently scrub your produce under running water before peeling.
  • Leafy vegetables can be pulled apart with outer leaves discarded and soaked in water for a few minutes before being gently dried.
  • If food is labeled as “washed” when you buy it you don’t need to rewash it before eating.
  • If you don’t intend to cook your produce right away keep it in the refrigerator.

The benefits of eating more fruit and vegetables is widely known. Now you know how to handle and prepare produce you’ll have no excuse for not adding more of them to your daily diet.

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