What Counts as Exercise?

This is one of my favorite questions to answer as many people assume that all exercise needs to be vigorous like running. Exercise also includes walking, swimming, bike riding, skateboarding, gardening, weight lifting, yoga, pilates, rollerblading, canoeing, kayaking, paddle boarding, hiking, dancing and participating in sports such as basketball, gymnastics, tennis etc. For children, playing…

Exercise Guidelines

The many benefits you may gain from exercise include: Reduced risk for depression Decreased risk for cognitive decline in older age It is a major contributor to reaching and/or maintaining a healthy body weight Decreased blood pressure and triglycerides Increased HDL (your good cholesterol) Overall reduced risk of developing cardiovascular disease Decreased risk of developing…

1 Big Salad

Almost a year ago I wrote about a board book for kids that roots for vegetables (all puns intended!). Recently I found another great book about vegetables for kids; this one is a picture book called 1 Big Salad, a delicious counting book written by Juana Medina. Not only does the book help your little…

How to Eat More Vegetables

It might sound daunting or like a lot of work to try and add more vegetables into your diet, but it doesn’t have to be. I am willing to spend a little more time cooking the main dish for our meals at home, so I’ve found that I’m more likely to eat vegetables if I…

Caprese Grilled Cheese

One of my favorite go-to sandwiches for lunch is a Caprese grilled cheese sandwich. Its simple, has¬†a lot of fresh ingredients and is very flavorful. I like to use Italian bread, which isn’t usually high in fiber but that can be made up for the rest of the day ūüėČ To make a Caprese grilled…

Artificially Sweetened Soft Drinks and Risk of Stroke and Dementia

This month a fascinating article, “Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia” was published in an American Heart Association journal called Stroke.¬†Researchers used data from the Framingham Heart Study to see if consumption of¬†sugar sweetened or artificially sweetened beverages were associated with stroke or dementia. Researchers chose to pursue…

Guess that Produce

Can anyone guess which fruit this is? Its insides remind me of intestinal villi! Update: These wiggly insides belong to a cantaloupe! One cup of cubed cantaloupe is an excellent source of vitamins A and C, providing 108% daily value of vitamin A and 97% daily value of vitamin C. I like to serve cantaloupe…

Oat Flour

Have you ever bought oat flour from the grocery store? Try making your own at home by putting regular oats in a food processor. You can pay $8-$10 for 22 oz of oat flour or you can pay under $4 for 42 oz of whole oats and processing them into a fine flour¬†by yourself. Here…

Dietitian Blunder #1

Hi folks. I haven’t blogged in awhile but I’m glad to be back after a much needed break from social media. I thought it would be fun to start sharing some personal blunders as a dietitian. Dietitians are often assumed to eat perfectly, or we are sometimes judged for the days we don’t eat perfectly!…

A Happy and Healthy Thanksgiving to You!

Hi there, happy Thanksgiving! Here are some tips on how to enjoy Thanksgiving while keeping health and nutrition in mind. If you are not hosting this year offer to bring a dish or two. Choosing to bring a healthy dish will ensure that you have a healthy option to choose from. Consider making a wild…

Dutch Oven

Hi there, I am excited to share that I received a Dutch oven in the mail last night! The cool thing is that I was given this lovely prize from the¬†Food and Nutrition magazine; I submitted a comment that was published and they thanked me with this great piece of kitchen ware. I’ve wanted a…

Increasing Fiber Intake

Increasing your fiber intake has many benefits including improved blood sugars, lowered cholesterol, promotion of regular bowel movements, increased satiety (feeling full after eating) which may decrease total calorie intake, decreased risk of diverticular disease¬†and possible decreased risk of colon¬†cancer! In the last blog post I wrote I encouraged eating whole grains, fruits and vegetables,…