Pre-breakfast Breakfast Snack Lunch Snack Dinner Day 1 8-10 oz hot water w/ fresh squeezed juice from ½ lemon 1 cup plain Greek-style yogurt + 1 cup berries + ¼ cup walnuts 1 cup baby carrots 3 cups romaine lettuce + 1 sliced grilled chicken breast + 1 cup black beans +…
Happy, Healthy Holiday Eating Allison Marshall, MS RD CDN CDE With plenty of holiday parties and tempting office treats around every corner, this month can be a challenging time to eat right. While it may not be the best time of year to start a new weight loss plan, you can follow some tried and…
FRUIT Apple Orange Strawberries or blueberries or blackberries (fresh or frozen) Grapefruit Cantaloupe or Honeydew Pear Kiwis Green grapes Plum Bananas Lemons Watermelon Avocado STARCHY VEGETABLES AND LEGUMES Black beans Sweet potato Walnuts Peanut butter (no sugar added) Almond butter (no sugar added) Almonds PROTEIN Chicken breasts Salmon Light chunk tuna Firm Tofu Trout, Tilapia…
GLUTEN SHOPPING LIST Author: Jessica P. Cooper HHC, AADP With over three million Americans suffering from celiac disease and another 20 million estimated to be gluten intolerant, gluten free is all the rage. Gluten can cause digestive distress and malnourishment to someone who is sensitive. To explain the process on a micro-level, there are villi…
Eating Well During and After Cancer Treatment Allison Marshall, MS RD CDN CDE Nutrition During Treatment… Nutrition can play an important role in your cancer treatment: choosing healthy foods and consuming enough of them can provide the nutrients you need to stay strong and feel better. During treatment however, this may be a challenging task,…
Create Your Plate In The New Year Allison Marshall, MS RD CDN CDE This past summer, the US Department of Agriculture introduced a new nutrition guide to replace the longstanding food pyramid. The plate and cup icon, which is divided into the five food groups, highlights the importance of balanced meals that include lean protein,…
Conquering High Cholesterol Allison Marshall, MS RD CDN CDE The numbers are in: you have high cholesterol. While your first reaction may be visions of a fat-free diet and giving up your eggs for breakfast, think again! Newer research suggests that heart-healthy fats and even eggs can be included in a nutritious and delicious, cholesterol-lowering…
The Healthy Lunchbox: Back to School Nutrition Tips Allison Marshall, MS RD CDN CDE With the warm summer days behind us, it’s time to think about nutritious, fun, and delicious lunches to pack for your kids. Sound like an overwhelming task? Not anymore! Here are some quick and easy tips and simple recipes to help…