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 😉 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,…

Which Carbohydrates Should be Eaten Regularly?

I have written about the importance of including carbohydrates in our diet and that we need to limit added sugars. As most people should get about 50% of their calories from carbs you might be wondering which carbohydrates should be included in your diet on a regular basis. I will discuss this question today. It…

Which Carbohydrate Should be Limited?

Carbohydrates are a wonderful source of nutrition. There is however one type of carb that should be limited, and that is added sugars. Added sugars are exactly what they sound like: sugar that is added to foods during processing. The sugars found in milk (lactose) and the sugar from fruits (fructose and glucose) are not considered…

Should You Limit Carbohydrate Intake?

Carbohydrates have a been given a bad reputation because they are known for causing weight gain. While excess carb intake can cause you to gain unwanted pounds, the same is true for eating too much fat or protein because it is the excess calories that cause the weight gain. In general, reducing overall calorie intake…

Which Foods Have Carbohydrates?

I started a blog series on carbohydrates, here’s the first post if you missed it. In this post I am going to address which foods have carbs, and you might be surprised to learn that most foods have carbohydrates. Here’s a quick list: Grains and foods made with grains. This includes rice, quinoa, oats, wheat,…