Dark chocolate has earned its place in the category of healthy foods and rightfully so. Cacao is rich in plant derived flavanols.  Flavanols are classified as a type of phytochemical. Phytochemicals are popping up in the news more and more because of their proven anti-oxidant power, and other health promoting properties. The only way to…

As a registered dietitian, I encourage my clients to eat less processed foods and more whole foods.  “Choose your foods in the form closest to the ground,” I tell them.  But truth be told, in this society where working moms are constantly on the go, they inevitably turn to some processed food.  Is this good…

Healthy and delicious!  Seeds are rich in fiber, antioxidants and essential fatty acids.  Here’s a run-down of 5 of the top healthiest seeds to boost your nutrition intake. 1. Flax Seeds:  Not a fish eater? No worries.  Many vegetarians and those people who do not eat fish can get some of their omega-3 fatty acids…

Happy New Year!  Its time to ring in the New Year! For years, people have been using this special occasion as a motivator to drop the weight they have been struggling to lose all year round.  As a registered dietitian, I encourage my clients to steer clear of New Year’s resolutions in order to avoid…

Think fruits are just fit for a snack? Think again! Fruits can easily be incorporated into your everyday breakfast, lunch and dinner. Below are some ideas on how to integrate fruit into all your meals. But remember, fruits are just a component of a well-balanced meal. Therefore, throughout the day be sure to get in…

Eating certain foods can help to reduce the risk of cataracts and eye disease. Below are foods that encourage preventative eye care. Fatty Fish:  Fatty fish contains Omega 3 fatty acids such as DHA, which is recommended for dry eyes and which help to restore the structural support of the eye’s membranes. Examples of fatty…

Keep these tips in mind to prevent a case of foodborne illness: From the Store: When you’re food shopping for your BBQ, make sure to buy cold foods right before checking out. When placing meats in your cart, separate raw meat and poultry from other foods. Place every package of raw meat into plastic bags…

It is important to take various precautions when cooking outdoors or traveling with food. Picnic foods can be hazardous for the following reasons:  Foods such as potato salad and hamburger patties are handled often during preparation, thus increasing the risk of contamination from bacteria. If equipment to keep cold foods cold and hot food hot…

Good for the Heart: Heart disease is currently the leading cause of mortality in both men and women in the United States. Maintaining a heart healthy diet can have a substantial impact on this disease. Studies have shown that soy foods positively reduce LDL cholesterol. Along with soy protein, soy contains fiber and phytonutrients that…

If you didn’t reach your fruit and vegetable goal yesterday, here are a few ideas that may help to inspire you for the days ahead: Swap your BLT sandwich for baked beans or grilled mushrooms and tomato on whole grain toast Include vegetables, such as baby spinach, in pasta sauces and risottos. Stir through at…

Regular check-ups with your physician will allow you to keep on top of your current blood pressure.  It is up to you to help reduce your risk of high blood pressure by maintaining a healthy eating plan low in sodium, a healthy body weight and regular exercise. Lowering your Sodium Intake Lowering your intake of…

Berries are a versatile, low calorie treat that pack a big nutritional punch. Enjoy them by themselves, as a flavorful addition to a meal, or puree them and use as an ingredient in your favorite dish. By themselves: To prepare your berries just wash and eat! These tasty little treats can be a great midday…

Thinking Outside of Your Lunchbox: The Reinvention of Brown Bagged Lunch Swap out your white bread for whole wheat. PB & fruit: Instead of the old peanut butter and jelly sandwich; swap out the jelly   for sliced fruit. Snack packs: pack veggies like carrots or celery in a zip lock. Dip your veggies in dips…

Knowing your risk factors for diseases and other health conditions, including breast cancer, is the key to prevention! While many risk factors are modifiable, meaning you can change them, others unfortunately aren’t.  Here are some other risk factors of breast cancer. Age. The highest rates of breast cancer are diagnosed after age 70. Family History….

Overwhelmed at the sight of overflowing baskets of fresh fruits and vegetables at your local farmers market? With a little bit of planning you can shop for your weekly meals and have fun all at the same time! 1. Know what’s fresh! Read up on what grows locally in your area in that given season…

While there is no known cure for irritable bowel syndrome, there are ways in which one can improve symptoms. Always talk to a doctor and registered dietitian before beginning any “diet” aimed at treating IBS. Here are a couple of tips for getting relief: Eat Smaller Meals Consuming large meals can often result in cramping…

Having a pantry that is chock-full of all the basic ingredients you may need will make handling weeknight meals a cinch. With everything on hand, you’ll be prepared for anything! BAKING Flour Granulated sugar Brown sugar Powder sugar Cornstarch Baking powder Baking soda Vanilla extractDRIED GOODS Dried beans Dried fruits NutsRICE Brown rice Wild rice…

What can help: Omega-3 Fatty Acids: Once ingested, omega-3’s convert into compounds that are much more potent than the original fatty acids themselves.  One important type of compound, called resolvin, is effective in signaling the inflammatory response to end. In arthritis and other inflammatory diseases, an overactive immune system causes degradation of body tissues.  Resolvins…

Vitamin D is unique because we can synthesize all of our needs for this vitamin from sunlight. When the ultraviolet rays of the sun hit our skin, the vitamin is then converted into its active form. Even though our bodies synthesize Vitamin D, it is still an essential nutrient that we need to get from…

Added sugars include sugars added to foods during processing, preparation, or at the table. Here are the new recommendations from The American Heart Association. Women: no more than 25 grams, or 6 teaspoons, of added sugar per day. Men: no more than 37 grams, or 9 teaspoons, of added sugar per day. The average American…