A Dietitian’s Staple Foods List (get ready for a read!)

Staples Why Grains Quinoa ·         My favorite carbohydrate side dish that you can pair with just about anything! (Example: one pot skillet meal – quinoa, chicken, and veggies with your choice of sauce or seasoning). ·         Quinoa is a complete protein and a great source of B vitamins, iron, magnesium, phosphorous, zinc, and potassium. ·         … Continue reading A Dietitian’s Staple Foods List (get ready for a read!)

Whole Grains? Whole Wheat? Sprouted Grains? What Should You Choose?

One of the top questions I get in my job is related to the many different varieties of grains and which one you should choose (aka which is the healthiest option). The nutrition labeling with bread can definitely be classified as confusing as well as difficult for customers to decipher. I am hoping this blog … Continue reading Whole Grains? Whole Wheat? Sprouted Grains? What Should You Choose?

Cheesy Whole Wheat Gnocchi Bake

Cheesy Whole Wheat Gnocchi Bake Printable Version: Cheesy Whole Wheat Gnocchi Bake 45 minutes and its on the table, cheesy and oh-so-filling  Gnocchi bake. You can add all kinds of veggies to the mix to amp up the fiber and nutrients. I unfortunately didn't have any on hand at the time to add in but it would … Continue reading Cheesy Whole Wheat Gnocchi Bake

Best Resources for Healthy Recipes and Nutrition Education

Research on food and nutrition is constantly expanding and growing, guidelines are changing daily and new fad diets + "superfoods" are becoming trends everyday. As dietitians, our job is to keep up-to-date on nutrition information so that we can counsel our clients and patients appropriately with research based evidence (not just reading a web article and believing everything we … Continue reading Best Resources for Healthy Recipes and Nutrition Education

Lets Talk About Flax-seeds

Continuing with my trend on the health benefits of seeds, today I am discussing flaxseeds and all the goodies they contain as well as why they are a great addition to your daily intake! Flax comes in multiple forms that include flaxseed oil and ground flaxseed. The ground version is recommended by many experts due … Continue reading Lets Talk About Flax-seeds

Healthy Turkey and Veggies, One-Pot Skillet Meal

This is one of my favorite one-pot skillet meals to make on a busy week-day night. Chris and I both work full time so sometimes its a struggle to keep enough healthy food in the fridge for us to bring meals to work + have hot meals on the table every night. This meal is … Continue reading Healthy Turkey and Veggies, One-Pot Skillet Meal

Sweet Potato, Brussel Sprouts, and Chicken Casserole

Sweet Potato, Brussel Sprouts, and Chicken Casserole Original Recipe Credit: Healthy Chicken Casserole Adapted Recipe Below Printable Version Click Here: Healthy Chicken Casserole Recipe Ingredients 2 1/2 c. wild rice, cooked according to package instructions (I used my rice cooker) 4 tbsp. olive oil 1/4 onion, chopped 5 small sweet potatoes, peeled and cut into small cubes 1.5 lb. … Continue reading Sweet Potato, Brussel Sprouts, and Chicken Casserole

The Bulletproof Coffee Trend

What is it? Created by Dave Asprey (a technology entrepreneur and businessmen) Bulletproof Coffee, which contains three ingredients: unsalted grass-fed butter, Brain Octane oil (extracted from coconut and palm kernels), and coffee made with mold-free, lab-tested beans, has health claims that include curbing hunger, burning more fat, weight loss, and optimizing brain function. Asprey Claims: The … Continue reading The Bulletproof Coffee Trend

Why I Switched from Coffee to Tea

I was a complete coffee addict, I HAD to have it every morning and if I did not drink my cup of coffee than I was grumpy, irritable, and most likely I had a killer headache. Although coffee has proven health benefits that I will list below, I didn't like the attachment I had to … Continue reading Why I Switched from Coffee to Tea

Fertility and Nutrition

Recent studies and articles have piqued my interest in nutrition and the affects it has on male and females in regards to fertility. I have taken the most up-to-date research based evidence to give a list of foods and nutrients that have been shown to provide benefits while attempting to become pregnant if included in … Continue reading Fertility and Nutrition

My Christmas Feast and Holiday Recipes to Share

 I am so sad the holidays are over! This was my first year to host Christmas Eve Dinner for my family and it was quite the production. I was able to feed 14 people and I only burnt the macaroni and cheese a little bit. I was catering to 12 non-restrictive eaters and 2 vegan's … Continue reading My Christmas Feast and Holiday Recipes to Share

What About Cholesterol

Cholesterol: a wax consistency, fat-like substance found in all cells in the body Where does it come from? some cholesterol is made in your body by your liver, other sources of cholesterol come from the food you eat. The cholesterol that comes from food is referred to as dietary cholesterol. Cholesterol cannot dissolve in the blood so … Continue reading What About Cholesterol