Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday

Eating fish is a great source of Omega-3 Polyunsaturated Fatty Acids and Vitamin D. Research also tells us regular fish consumption improves sleep quality and improves memory. Aim for 8-ounces of fish per week (or two 4-ounce portions). Fish lowest in mercury include catfish, haddock, salmon, shrimp and freshwater trout. What will you put on your plate this week? #WellnessWednesday

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Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday!

What are your Thanksgiving traditions- do any of them involve physical activity? Start a new tradition this year with a football game or family scavenger hunt in the neighborhood. Not only will this burn off some of your excess calories consumed, it also counts for quality bonding time and an excuse to eat more dessert—talk about triple win! Happy Thanksgiving. #WellnessWednesdaygarlic

Hints & Tips, Recipes

Delicata Squash, have you tried it? 

Delicata Squash is one of those things I’ve heard about from fellow foodies, and have always wanted to try, but have never been able to find it and have been way too intimidated to put in the serious effort anyway. 

But you know me, and i’m all about those vegetables so I finally got over my fears and purchased a delicata Squash from the farmers market. 


Those are herbs in from of the squash. Delicata is a long squash, kinda yellow-cream with green markings. It notably high in potassium and fiber, and it’s easier than some other winter squashes to prepare because you can eat the skin. 

Like other squashes, it can be tough to cut without the right knife. I found the easiest way to cut it is by slicing the bottom so that you can stand the squash straight up, then slicing lengthways. 


Then…


Scoop out the seeds like in the front Squash.  Then slice into 1/4-inch slices (semi-circles.) 

In a bowl, coat slices with olive oil, salt, and pepper. Add 1tsp minced garlic, 2tsp lemon zest, 1/4 cup Parmesan cheese, and 1 TBS fresh thyme and parsley. Coat evenly, then bake at 350 degrees for 25-30 minutes, or until golden brown.


There were NO left overs with this meal!! The squash is creamy and tender, and it’s prepared in a way that’s flavorful but not overbearing! 

Any vegetables out there that YOU want to try but don’t know how to cook? Let me know and we can explore it together! 

Hints & Tips, Recipes

Delicata Squash, have you tried it? 

Delicata Squash is one of those things I’ve heard about from fellow foodies, and have always wanted to try, but have never been able to find it and have been way too intimidated to put in the serious effort anyway. 

But you know me, and i’m all about those vegetables so I finally got over my fears and purchased a delicata Squash from the farmers market. 


Those are herbs in from of the squash. Delicata Squash is a long Squash, kinda yellow-cream with green markings. It notably high in potassium and fiber, and it’s easier than some other winter squashes to prepare because you can eat the skin. 

Like other squashes, it can be tough to cut without the right knife. I found the easier way to cut it is by slicing the bottom so that you can stand the squash straight up, then slicing lengthways. 


Then…


Scoop out the seeds like in the front Squash.  Then slice into 1/4-inch slices (semi-circles.) 

In a bowl, coat slices with olive oil, salt, and pepper. Add 1tsp minced garlic, 2tsp lemon zest, 1/4 cup Parmesan cheese, and 1 TBS fresh thyme and parsley. Coat evenly, then bake at 350 degrees for 25-30 minutes, or until golden brown.


There were NO left overs with this meal!! The squash is creamy and tender, and it’s prepared in a way that’s flavorful but not overbearing! 

Any vegetables out there that YOU want to try but don’t know how to cook? Let me know and we can explore it together! 

Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday!

As you’re getting ready to prepare for the big Turkey day next week, think about adding some herbs and spices to twist things up. Many herbs and spices, such as cayenne pepper, cinnamon, and clove, are said to help reduce inflammation. Herbs and spices are a great way to add flavor without adding extra sodium, and can really help bring your classic dish to the next level. Eat Up! #WellnessWednesday

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Happy Posts, Thoughts of a Dietitian

November is Diabetes Awareness Month


Diabetes comes in all shapes and sizes. And I can promise you, like all chronic diseases, it effects more than just the diabetic individual, it effects friends and family of that person too. It’s a constant struggle of wondering if your blood sugar is rising or dropping?, do you need a small snack or a large snack?, how much insulin do you need to take to cover this food?– and then waiting to see if all your calculations were right. I can tell you from personal experience, managing diabetes is seriously a full time job!!

Type 1 Diabetes, previously called juvenile diabetes, is an autoimmune disease with no known cause or cure.

On the other hand, Type 2 Diabetes, previously adult-onset diabetes, is directly connected to your lifestyle. And considering there isn’t a cure for Type 2 Diabetes either, the best thing you can do is PREVENT IT! Take care of your body with proper diet and exercise. Take action to get yourself to a healthy weight. Don’t leave your health up to chance, be proactive and start making small changes today!

As we finish out the rest of November, make it your goal to become more aware. Be mindful of the daily struggles of someone who has diabetes or is caring for a loved one with diabetes. Be mindful of what YOU can do to reduce your risk of developing diabetes.

And finally, join me in celebrating World Diabetes Day, today November 14th, and wear blue to show your support for all the diabetics you know in your life!

Hints & Tips, Thoughts of a Dietitian

GIY- GROW it yourself!

Over the past few weeks I’ve been working on growing an avocado from a pit (seed). I feel like avocados have gained a lot of popularity over the past few years, and probably for good reasons. This wonderful FRUIT (yes, it’s another one of those things that’s really a fruit) is packed full of so much nutrition.

Did you know… avocados have more potassium than bananas! Potassium is important for healthy blood pressure, and preventing heart attacks, stroke, and kidney failure.

Did you know… avocados are high in the same monounsaturated fat as olive oil! Monounsaturated fats, specifically the oleic acid found in avocados, has been shown to reduce inflammation and have beneficial effects on genes linked to cancer.

Did you know… half of an avocado has 7 grams of fiber, which is 25% of the daily recommended amount of fiber. (We recommend 25-35g daily.) Most of the fiber is insoluble, which is so important for gut health.

So if you’re craving some guacamole or avocados on toast, let me tell you how to get started growing your own avocado plant.

You’ll need a pit, 3 tooth picks, and a jar. Clean and dry the avocado pit, then press 3 tooth picks into the seed (gently) in such a way that the seed can suspend in water. The blunt end needs to be in the water (roots) and then pointier end needs to face up (stem.) And yes, you want the blunt end soaking in water at all times.


Be patient. Root will begin to sprout in several weeks. It’s best to store the jar somewhere warm, but out of direct sunlight. Once you stem gets to be several inches long, plant in soil.

I have awhile to go before I get any fruit from my tree, but it’s such an awesome feeling to grow your own food!

Anyone else ever try growing an avocado tree? Let me know your tips and tricks below!

Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday!

Ever notice how much a walnut looks like a brain? That’s because walnuts are one of the BEST foods for your brain because they are packed full of DHA, a type of Omega-3 Polyunsaturated Fatty Acid. DHA has been shown to improve cognitive performance in adults, and can ameliorate age-related cognitive decline. Do the smart thing and add some walnuts to your diet this weekend. #WellnessWednesday

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Recipes

Cheesy Mashed Cauliflower 

I am always looking for new and creative ways to increase the amount of vegetables in my diet. Today’s recipe makes a great side that can replace mashed potatoes for those looking to lower their carbohydrate intake. 

To make mashed cauliflower you will need:

  • 1 head cauliflower 
  • 2 TBS milk
  • Manchego Cheese, about 1/3 cup grated
  • Salt and Pepper to taste

Simply boil the cauliflower until fork tender. For me, this took about 10-12 minutes. Drain the florets, place in a food processor and blend with milk and cheese. THAT’S IT! 

I apologize for not having a “final” picture, but it looks just like mashed potatoes. We served ours with pork chops, and topped with gravy. 

Do you like cauliflower? Cauliflower has been gaining popularity with the new cauliflower rice craze– have you tried it yet? Let me know your favorite way to prepare cauliflower! 

Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday!

Research tells us most American’s consume 20 teaspoons of added sugar per day, which translates into 65 pounds of sugar consumed per person per year! (Yikes!) Expects recommend woman limit sugar consumption to 6 teaspoons per day, and men to 9 teaspoons daily. As we move into the holiday season be mindful of how quickly the added sugar can add up, and turn into unwanted pounds. #WellnessWednesdaygarlic