Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday

As you’re thinking about your New Year’s Resolution, did you know burning 3500 calories equals 1 pound of fat lost? For sustained weight loss, experts recommend creating a 500-calorie deficit per day (eat less + exercise more) to burn 1 pound of fat per week. Slow weight loss is more sustainable and typically results in long lasting results. #WellnessWednesday

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Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday

Be mindful of portion sizes this week. In general, protein foods (turkey, ham) should be the size of a deck of cards, grain products (rice, stuffing) should be the size of a tennis ball, and fats (buttery, gravy) should be the size of a golf ball. Drink plenty of water in between bites and enjoy time with family and loved ones. All foods fit in moderation! Happy Holidays. #WellnessWednesday

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Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday!

The holidays are officially upon us and while it might be the most wonderful time of the year, it’s also the most stressful time of the year! Take care of your body by making sure you’re getting enough sleep each night. Lack of sleep can lead to anything from poor food choices and weight gain, to cognitive impairment and moodiness. Give yourself the gift of health this holiday season by nourishing your body properly and getting adequate sleep each night. Happy Holidays. #WellnessWednesday

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Hints & Tips, Thoughts of a Dietitian

Wellness Wednesday

Start everyday with a smile—and breakfast! Did you know people who eat breakfast tend to have a healthier weight? An ideal breakfast needs to contain some form of fiber plus protein to keep you energized throughout the day. Think oatmeal with nuts mixed in, or yogurt and berry parfait. Avoid simple carbohydrates and sugar first thing in the morning, which will leave you feeling tired soon after you eat. #WellnessWednesday

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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 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, 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, 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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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!