If you care about eating enough protein and fiber every day then beans might become your new best friend. Beans are a nutrient rich food that can be overlooked as powerhouses of both protein and fiber. Nowadays, there's a lot of talk about how much protein is enough. At the same time, there's a lot of talk about how much fiber is enough. Well, both protein and fiber are essential and the 'how much do I need' is not a matter of one-size-fits-all. As individuals with unique nutritional needs, each of us has individual needs for every nutrient including protein and fiber. Circling back … [Read more...] about How to Eat More Beans for Protein and Fiber, and 6 Everyday Meal Ideas
Salad Season is Here!
Salad is delightfully flexible: it can start a meal, it can finish a meal, or it can be the entire meal. It's up to you! Salad greens are plentiful in spring from the grocery store, the farmer's market, or your backyard veggie garden. Rinse them well in cool tap water, gently shake off the excess water, pat them dry, and then pile them high as a starting point to your homemade salad. Salad in Layers Layer 1: Greens are a great layer to start with when making a salad. There are so many choices such as Romaine, iceberg, kale, arugula, watercress, or spinach. Layer 2: Colorful, … [Read more...] about Salad Season is Here!
A Lunch that Satisfies with 7 Realistic Menus to Try
How do you roll with lunch? There are many options so be sure to include nutrition that satisfies you. Lunch Options Lunch is the kind of meal that can refresh one's energy and provide a needed 'pause' in a busy day. Please make it a priority to stop around the midday whether your lunch is hot, cold, from a restaurant, from a grocery store, or from home. And try your best to eat lunch without rushing, for better digestion. Lunch Satisfiers Foods that contain protein and/or fiber are especially good 'filler uppers.' They are digested fairly slowly and so they will keep you feeling … [Read more...] about A Lunch that Satisfies with 7 Realistic Menus to Try
Eating Deliciously for a Healthier Heart
Red fruits are one choice for a healthier heart. And, there are so many more. As a registered dietitian, I've spent my career convincing clients and everyone to make food choices that keep their heart healthier. Since one of my favorite sayings is 'We eat with our eyes,' I could describe myself as a rainbow-loving nutrition pro. I challenge you to think about the brilliant colors of food as you design your meals and snacks - and as you do, to enjoy all the benefits of a healthier heart. A Rainbow of Fruits & Veggies to Keep Your Heart Healthier If you're looking for new ideas … [Read more...] about Eating Deliciously for a Healthier Heart
Lentils are a Tasty Plant Protein
Do you cook and eat plant proteins? Lentils are a great choice, and versatile, too. . Lentils are new to some people so it’s time to take away the mystery of this delicious food. Lentils are a meatless alternative to meat, poultry, egg, or dairy protein. They are in the category of pulses which are plant foods that include dry beans, dry peas, and chickpeas. Pulses are grown and harvested for their edible, dry seeds and each 1/2 cup of cooked pulse gives us 8-9 grams protein and 8-9 grams fiber. They truly fit a modern lifestyle because they are inexpensive, quick and easy to prepare, and … [Read more...] about Lentils are a Tasty Plant Protein
The Gathering Season with Easy, Healthier, Homemade Recipes – Greek Potato Salad and Fresh Pear with Broccoli Slaw
If you need some new creative sides for the gathering season and the New Year, try these! Fall gathering season is a chance to create tasty and healthy meals for your favorite people - at home. It's not about cooking for days and days and then feeling exhausted. It's about cooking for fun and keeping it simple with delicious flavors. Getting friends and family to help out is always a good idea. And, don't overlook the younger generation because they are full of energy and desire to pitch in, too. Coming up with easy and healthy recipes is a joy of life for a nutrition … [Read more...] about The Gathering Season with Easy, Healthier, Homemade Recipes – Greek Potato Salad and Fresh Pear with Broccoli Slaw