fruits

National Mediterranean Diet Month

May is National Mediterranean Diet Month!  I absolutely love this “diet” and personally strive to “eat the Mediterranean way” each and every day.  Research has shown that eating meals like the people in the Mediterranean region promotes health and reduces risk of chronic diseases such as heart disease, high blood pressure, diabetes and cancer.   By following meal plans based on the Mediterranean diet principles, you get to enjoy more fruits, veggies, whole grains, nuts, olive oil, fish and poultry.

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By Natalie, ago

Home Cooking Fuels Better Health

In today’s fast paced world of work schedules and kids’ schedules it is hard to find time to do home cooking.  However, I challenge you to start cooking in more and eating out less.  In the spirit of the National Nutrition Month® theme “Go Further with Food”, home cooking is a great way to help you and your family to go further in your journey to improved nutritional health and wellness.

When you take time to do more home cooking you enjoy healthier meals. This is due to your control over three key ingredients: salt, saturated fat and added sugars. Restaurants portion sizes are huge and often high in these ingredients.  When you cook at home, you have better control over your portion sizes and your intakes of salt, saturated fats and added sugars.

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By Natalie, ago

National Nutrition Month 2018

Every March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month®.  This year’s theme is “Go Further with Food” .  The Academy is highlighting how planning meals and snacks with real food ahead of time helps you to eat more healthy.  I can’t agree more.  Meal planning is key to a healthy diet.

In today’s busy world, many people think that the latest cleanse or shake is the way to get healthy.  In my opinion, it is real food that gets you healthy.  When you eat correct portion sizes with balanced combinations of complex carbs (whole grains, fruits, and veggies), lean protein (low-fat dairy, lean meats, fish, shellfish, and beans) and heart healthy fats (oils, nuts, and seeds), you will see a decrease in food cravings for sweets and other junk foods. This is why meal planning is so important. (more…)

By Natalie, ago

Make Super Bowl Menus Healthy

Super Bowl Sunday is one of my favorite Sundays of the year!  Looking for ideas on how to make your menu healthy? Follow some of my tips below so that your food spread will be one that pleases everyone and keeps your waistline happy too!

Display the Colors of the Rainbow: 

Set out big trays of fresh fruits and veggies and pair them with protein rich hummus or my Peanut Butter Honey Yogurt Dip.  These trays not only add a splash of color to your table, but they are the supreme “power snacks” combining high fiber complex carbs with protein and heart healthy fats.  The combo of fiber, protein and fat help you to feel more full on less calories.

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By Natalie, ago

2018’s Top Three Diets

Last week, US News and World Report listed their picks for the best diets for 2018.  The #1 spot was a tie between the DASH Diet and the Mediterranean Diet.  3rd place went to the Flexatarian Diet.   All  top three diets listed by US News and World Report are lifestyle diets.  The top three diets challenge people to plan ahead their meals, cook more at home, and increase their intake of fruits and veggies.  Let’s take a closer look at each of the top three diets.

DASH Diet

The DASH diet stands for Dietary Approaches to Stop Hypertension.   It is a lifelong approach to healthy eating that is designed to help treat and prevent high blood pressure.   It encourages people to reduce their sodium intake by eating more whole grains, fruits, and vegetables and other foods that are rich in nutrients that help to lower high blood pressure such as potassium, calcium, and magnesium. Furthermore, the DASH dietary guidelines are also known to help prevent or reduce the risk of osteoporosis, cancer, heart disease, stroke and diabetes.  Key emphasis is on consumption of veggies, fruits and low-fat dairy with moderate intake of whole grains, fish, poultry and nuts. (more…)

By Natalie, ago

Quick Healthy Meal Prep for 2017

Happy 2017!  What were some of your New Year’s Resolutions?  Did any of them include healthy eating?  The key to healthy eating is quick healthy meal prep.  What does that mean? Make sure that your kitchen is stocked with healthy foods and that you have a plan in place to make meal preparation easy. If you are curious as to some of the things a registered dietitian, like me, does to prep meals for a busy week, read on….. (more…)

By Natalie, ago