Tuesday, January 16, 2018

Make the Most Out of Your Resolution

With it being the beginning of a new year, many people are trying different resolutions for health reasons. Eating healthfully and losing weight can be much easier if there is an easy process to follow. First, certain behaviors need to be identified to determine the main health problems. Eating, drinking, and exercising habits are a few things to keep track of. Next, make small goals. Sometimes, when a goal is big and takes a while to achieve, it becomes lost. It is easier to achieve smaller goals than bigger goals due to an increased motivation to accomplish more. After the goals are made and the process has been started to achieve them, keep track of your progress about every week.  Doing this assures that the goal is reachable. Finally, if more help is needed for goals that have to do with nutrition, seeking to meet with a registered dietitian is always a good idea. A registered dietitian can help plan goals and give advice regarding eating habits. Nutritional goals are a great way to start off the new year, and there are many different ways to make these goals achievable. 

Friday, January 12, 2018

Mediterranean Diet Could Reduce Frailty in the Elderly

Research recently published in the Journal of the American Geriatrics Society links the consumption of a Mediterranean diet with that of reduced frailty in the elderly population.  This conclusion was reached through the meta-analysis of four large studies, including more than 5500 people in total.  In fact, the results of their analysis revealed that those following the Mediterranean diet the most were more than 50% less at risk of frailty over the next 4 years compared to those that followed the diet the least.  Although more research must be done to further assess the connection between the Mediterranean diet and a reduction in frailty, this is an important step taken in the direction of less falls, fractures, and muscle loss, along with an increased quality of life, for the aging population.

Thursday, January 4, 2018

Roasted Brussels Sprouts with Apple and Cranberries Recipe

Packed with antioxidants, vitamins and fiber, Brussels sprouts are sometimes called “mini cabbages.” These vegetables are easy to cook and tasty when combined with fruit, herbs, and nuts. Try this recipe today!
1 pound Brussels sprouts, trimmed and quartered
1 medium sweet (e.g. Gala, Fuji) apple, cored and diced
1/2 cup dried cranberries
1/2 cup apple or orange juice
2 teaspoons canola oil
1 teaspoon minced fresh tarragon
1/4 teaspoon salt, or to taste
1/8 teaspoon freshly-ground black pepper
1/4 cup chopped toasted pecans*
1.   Preheat oven to 375ºF.
2.   Combine Brussels sprouts, apple and cranberries in a large bowl. Set aside.
3.   Blend apple or orange juice, oil, tarragon, salt and pepper in a small bowl; add to Brussels   sprouts mixture; toss until well coated.
4.   Arrange the Brussels sprouts mixture in a 9-by-9-inch baking dish. Bake for 25 to 30 minutes until the Brussels sprouts are fork tender.
5.   To serve, top with toasted pecans.

Wednesday, January 3, 2018

Benefits Associated with Swapping Animal Proteins for Plant Proteins

A new study suggests that swapping one to two servings of animal proteins for plant proteins a day could lower three key cholesterol markers which may help in cardiovascular disease prevention. The three cholesterol markers studied here are low-density lipoprotein, which contributes to fatty buildups in arteries, non-high density lipoprotein, which is the total cholesterol minus high-density lipoprotein, and apolipoprotein B, which is the protein within low-density lipoprotein that contributes to clogged arteries. Some good sources of plant proteins include soy, nuts, beans, and lentils. Cholesterol lowering effects may be even greater if these plant proteins are combined with other cholesterol-lowering foods such as oats, barley, and plant sterols. People in North America typically consume little plant protein, so, based on this study, there is great potential for preventing some cardiovascular disease occurrences. 

Thursday, December 28, 2017

Healthy Holiday Parties

‘Tis the holiday season, a time for festive parties and the gathering of friends and family around numerous seasonal dishes. Here are some tips to try to mindfully enjoy all of the celebratory foods:

· When making dishes trying swapping out ingredients to lighten up the dish without sacrificing taste
o Ex: Substitute applesauce for oil in quick breads or use sliced almonds as a crunchy topping instead of fried onions.
· Prepare for the party by eating a snack beforehand so you are not tempted to overeat.
· Settle into the party and socialize with the other guests before you eat. 
· Only serve yourself controlled portions from the dishes you enjoy, and pass over those you know are not of your liking. 
· Enjoy leftover turkey in a lettuce salad with apples, pears and cranberries.

Savor all the tastes of the most wonderful time of the year by preparing beforehand and being aware of the food that surrounds you to avoid eating simply because the food is there.  

Tuesday, December 26, 2017

Kale Artichoke Dip Recipe

Try a twist on this popular holiday dish!  Enjoy the same, classic flavor with less fat, as yogurt replaces some cream cheese, and by pairing this dip with raw veggies or tortilla chips. 


  • 2 1/2 cups frozen chopped kale (12 ounces) or 2 1/4 cups frozen chopped spinach, thawed
  • 2 cups frozen artichoke hearts (9 ounces), thawed and chopped
  • 8 ounces reduced-fat cream cheese, at room temperature
  • 1/2 cup nonfat plain yogurt
  • 2 tablespoons minced shallot
  • 2 large cloves garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground pepper
  • 1/4 teaspoon cayenne pepper (optional)
  • 1/3 cup grated Parmesan cheese


1)  Preheat oven to 425°F. Coat an 8-inch-square baking dish with cooking spray.
2)  Combine kale (or spinach), artichoke hearts, cream cheese, yogurt, shallot, garlic, salt, pepper and cayenne (if using) in a large bowl. Transfer the mixture to the prepared baking dish. 
3)  Sprinkle with Parmesan.
4)  Bake until starting to brown and bubble, 25 to 30 minutes.
5)  Let stand for 5 minutes before serving.

Monday, December 11, 2017

Holiday Health

With Christmas right around the corner, desserts are becoming very popular. Many people think that desserts are extremely bad for you and that you shouldn’t eat them. However, desserts are not going to kill you, and there are many ways that you can make eating desserts healthier. One of the ways to do this is by controlling your portion size. It is much easier to incorporate desserts into your lifestyle if you watch the amount that you eat. Another way that to make desserts healthier is by changing up some of the ingredients. Add some shredded or pureed fruits and vegetables to replace butter or oil, use a whole-grain flour instead of all-purpose flour, incorporate different kinds of flours (such as almond flour) to add more nutrients, and use low-fat dairy products. One more way to make desserts healthier is by reducing saturated fats and added sugars. You can do this by swapping butter for a heart-healthy oil, and by cutting out about twenty-five percent of the sugar in a recipe. Dessert can still be enjoyable as long as you pay attention to your portion size and ingredients in the dessert.