Client Thanks & Open a New Year!

Opening a pink grapefruit will recharge you with a sweet flavor & healthy dose of vitamin C!

Client Thanks

To all my nutrition clients, individuals and groups, I thank you for trusting me and for opening your eyes and ears to new possibilities of better personal nutrition. You have not only listened, but you’ve . . . → Read More: Client Thanks & Open a New Year!

A Nutritious Grocery Cart Fill-Up!

It’s shopping day and a healthy cartload takes some careful thought.

A Nutritious Grocery Cart

Some careful thought before, during, and after your grocery trip is a must. Think about it — what goes into your cart also goes into you. Right? So planning ahead, writing a list, slowing down as you walk the . . . → Read More: A Nutritious Grocery Cart Fill-Up!

Meal Planning with a Paper Plate

A tasty and balanced dinner can be planned on a paper plate!

Step 1: Learn the skills of meal planning

A super important set of meal planning skills that I teach to all my clients helps them become more organized and less stressed in their kitchens. And, believe it or not, my lesson to . . . → Read More: Meal Planning with a Paper Plate

Breakfast-for-Dinner

Homemade corn pancakes are one option for dinner.

Is it Breakfast or Is it Dinner?

It’s both! Breakfast means the morning meal. Dinner means the evening meal. So, why not flip the clock and eat breakfast foods for dinner? Breakfast-for-dinner seems to be a well-liked solution for singles, families with kids, and busy professionals . . . → Read More: Breakfast-for-Dinner

3 Easy Ways to Eat Fall Apples!

Fall apples are full of crunch, flavor & fiber.

Apples are Full of Good Nutrition!

Next time you bite into a 3-inch diameter, fresh & crunchy fall apple, here’s what your body will get: 90 calories; 0 fat; 0 sodium; 20-25 grams carbohydrates; 4 grams dietary fiber; 0 protein. But, that’s not all. Antioxidants . . . → Read More: 3 Easy Ways to Eat Fall Apples!

The Smell of Corn & Homemade Corn Pancakes Recipe!

There’s nothing as sweet and satisfying as summer corn-on-the-cob!

The Smell of Fresh Corn!

When I close my eyes, shuck fresh corn-on-the-cob, and take a big whiff — I am transported back to southeastern Pennsylvania where my family used to buy 12 ears for about 3 bucks from a local farm. It’s funny because . . . → Read More: The Smell of Corn & Homemade Corn Pancakes Recipe!

5 Tips for Healthy Back-to-School Lunch!

Kids smile when they open a healthy & tasty lunch from home!

School Success is Linked to Nutrition Success

Parents and kids are getting fired-up for a new school year. There is so much to learn for everyone and, for parents, how to pack up a tasty and kid-pleasing lunch is one top priority. . . . → Read More: 5 Tips for Healthy Back-to-School Lunch!

How to Become a Vegetarian in 5 Easy Steps!

This vegetarian lunch is packed with good nutrition & filling!

How to Become a Vegetarian in 5 Easy Steps!

There’s a lot of talk these days about plant-based eating. Some of it has to do with being environmentally aware, some of it relates to keeping your heart in good shape, and some of it . . . → Read More: How to Become a Vegetarian in 5 Easy Steps!

Trying New Foods & Recipe for Squid Stew!

 

Squid stew is fun to try!

Trying New Foods

Are you a food risk taker? Do you like trying something new? I’m going to put myself into the ‘yes’ column on these questions and I’m going to nudge you to do the same. Making the most of new food experiences, including what you . . . → Read More: Trying New Foods & Recipe for Squid Stew!

Best Deals at the Grocery Store

Do you buy any of these ‘deals’ at the grocery store?

Best Deals at the Grocery Store – A New Way of Thinking about It

If it were up to me, I’d ditch the word ‘deal’ when talking about saving money at the grocery store. Why? Because your personal health is priceless, that’s why. . . . → Read More: Best Deals at the Grocery Store

Easy Mediterranean Style Meals!

This light & tasty meal is very Mediterranean!

Do You Need a Sensible Meal Solution?

Stressed about finding time to cook on a weeknight? Concerned about eating well? Confused about making a fresh start this month, and every month? Worried about supporting your busy lifestyle and doing the right thing for your family?

Welcome . . . → Read More: Easy Mediterranean Style Meals!

Sheet Pan Dinners Save Time and CleanUp!

Spice-rubbed lean pork chops with roasted potatoes & root vegetables taste great!

Sheet Pan Dinners Save Time & Fuss

Do you own a sheet pan? If you do, then say hello to Sheet Pan Dinners! With my motto of keeping it simple in the kitchen, this technique of making a quick and tasty dinner . . . → Read More: Sheet Pan Dinners Save Time and CleanUp!

Easy, Creamy Recipe for Butternut Squash Soup

This soup is rich, creamy, filling and packed with tasty nutrition!

Soup is Healthy Comfort Food

In the winter, or anytime, homemade soup is hard to beat. For decades now, I’ve been a lover of soup and have spent many happy hours in my kitchen making soup. Of course, I’ve also spent many meals . . . → Read More: Easy, Creamy Recipe for Butternut Squash Soup

Mediterranean Style Nutrition!

The eggplant is a vegetable with tasty Mediterranean flavor!

Mediterranean Style Nutrition and the Science Behind It

I used to think that foods from the Mediterranean were exotic, hard to find and difficult to cook. Then, I started a personal challenge to learn more, cook more and really get to know these delicious and . . . → Read More: Mediterranean Style Nutrition!

A New Year’s Nudge & 7 Options

Make the grocery store your friend in the New Year!

What’s Your New Year’s Nudge?

Every New Year is a nudge for making ourselves better. For some, it is better at playing the piano; for some it is better at saving money; for some, it is better at managing personal nutrition or trying a . . . → Read More: A New Year’s Nudge & 7 Options

Holidays with Flavor!

Healthy recipe ingredients make flavorful recipes!

Smart Choices for Holidays with Flavor!

The fall & winter holidays are here and coping with all the food occasions can be rough. Here are 3 tips to help you enjoy the season with tons of flavor & without going overboard on rich appetizers, desserts and…stuffing.

Thanksgiving Dinner . . . → Read More: Holidays with Flavor!

Healthify Your Dinner!

This delicious Pumpkin Mac and Cheese bowl-dinner will amaze you! The recipe is below.

This guest blog is by Kaylie Teague. To read Kaylie’s earlier blog, Healthify Your Breakfast, click here. To read Kaylie’s blog, Healthify Your Lunch, click here.

Healthify Your Dinner

Dinner is often difficult to plan or thrown together last minute . . . → Read More: Healthify Your Dinner!

Fish is a Good Fat Food!

Italian Baked Cod is an easy meal to make! The flaky cod is hiding under the sauce.

Good Fat Foods!

Good fats are definitely worth paying attention to. First of all, their flavors are great. Second of all, they are simple foods without additives, and third, they can keep your heart and brain healthy . . . → Read More: Fish is a Good Fat Food!

Celebrate National Whole Grains Month!

Clockwise: whole grain lasagne,whole wheat flour, brown basmati rice, steel cut oats, quinoa

This guest blog is by Danielle Cushing.

 

To celebrate National Whole Grain Month, let’s figure out whole grains, where to find them, and how to use them.

What is a whole grain?

In short, whole grains are more nutrient-rich than . . . → Read More: Celebrate National Whole Grains Month!

Mix Up Your Meals in September!

Foil cooking on the grill is fun & no clean up!

In September Let’s Celebrate:

Fruits and Veggies More Matters Month Eat Chicken Month National Mushroom Month Whole Grains Month

With Meals Like These:

Entrée Salad: Spinach + Soy Beans (Edamame) + Dried Cranberries + Grilled Chicken + Cooked/Chilled Quinoa

Soup & Sandwich: Cup . . . → Read More: Mix Up Your Meals in September!

Less Sugary Dessert Ideas!

Do You Like Dessert?

There are very few people I know who don’t like dessert. And, quite often, sweet desserts are a huge issue for my clients. So, what’s the solution? We work together and discuss how to cut back on sugar, one strategy being less sugary dessert ideas. It’s not just my clients, though. . . . → Read More: Less Sugary Dessert Ideas!

Bite Size Foods are Fun & Easy!

Mini oat bran muffins are a perfect size for all appetites!

Bite Size is the Right Size!

When I was a kid, I loved bite size foods. Naturally, they were the same size as my hands and my appetite. Now that I’m an adult, my hands are larger but I still love bite size. . . . → Read More: Bite Size Foods are Fun & Easy!

Healthify Your Breakfast!

Try our 2-ingredient cookie as part of breakfast!

This is a guest blog by Kaylie Chrismon.

Have you ever wondered how healthy your breakfast is and what you can do to make it a better choice? Here are 10 suggestions for swaps and improvements:

Quick, prepackaged oatmeal →overnight oats Sugary cereal →high fiber cereal . . . → Read More: Healthify Your Breakfast!

The Easiest Dinner To Make!

Baking a chicken in the oven is super easy!

The Easiest Dinner to Make

Are you in a time-crunch? Does it stress you out? Do you wish you could figure out how to put a healthy and satisfying dinner on your family’s table, day-after-day? With all the demands of a ‘normal’ day, here . . . → Read More: The Easiest Dinner To Make!

Eggs Make an Easy & Tasty Meal!

Egg fritatta is easy to make on a busy weeknight!

Eggs are Easy!

Eggs make an easy and tasty meal when you add a slice of whole grain toast and a colorful fruit salad. As a kid, I loved to decorate eggs and then find them in my Easter basket. I also loved to . . . → Read More: Eggs Make an Easy & Tasty Meal!

Spring at the Store & 3 Easy Meals!

What’s in your spring grocery basket?

Spring is Coming!

Spring cannot come too soon this year for most of us in the Eastern part of the US. There is much to look forward to: warmer weather; crocus and daffodil shoots poking up from the melting snow; birds singing and frolicking about; neighbors venturing out . . . → Read More: Spring at the Store & 3 Easy Meals!

Eating Seasonally in Winter with Citrus!

These are honey tangerines ~ so juicy and sweet!

Eating Seasonally in Winter with Citrus!

There are quite a few good reasons to eat citrus fruit when it’s ‘in season,’ like the tree-ripened flavors, finding reasonable prices for lots of varieties, and the bonus of vitamin C. If you eat one citrus fruit every . . . → Read More: Eating Seasonally in Winter with Citrus!

Citrus Fruits, Vitamin C & A Fun Recipe!

You can make this tasty citrus parfait in minutes!

Citrus Fruits & Vitamin C!

In the winter, I recommend we all pump-up our intake of vitamin C from citrus fruits. There are so many choices like sweet & seedless Clementines, grapefruit, tangerines, oranges, lemons, limes, and the list goes on. The great thing about . . . → Read More: Citrus Fruits, Vitamin C & A Fun Recipe!

A New Year of Good Nutrition!

Nutritious, delicious, full of what makes and keeps you healthy!

Recapping the Year & Saying Thank-You!

As a busy year ends, I try to take time to reflect on those who have trusted me to help ‘tweak’ their nutrition. Thank you to all my 2014 clients who have inspired me, taught me, and reassured . . . → Read More: A New Year of Good Nutrition!

Corn Casserole Recipe with a Healthy Twist

This is a tasty, savory side.

Corn Casserole = Great Side Dish

Last night at my friend’s dinner party, I tasted corn casserole for the first time. I’ve had plenty of corn muffins and corn-on-the-cob in my life, but never a casserole made with corn. It was so impressive as a side to our . . . → Read More: Corn Casserole Recipe with a Healthy Twist