fiber

Carrot Lentil Coconut Stew

Americans do not get enough fiber and this could be one contributing factor of the alarming rate of heart disease in our country. Fiber protects the heart! One type of fiber is soluble; this type of fiber is found in beans, lentils, peas, oats, oat bran, and apples. Research has shown that fiber can lower [...]
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Fall in Love with Apples

New York is one of the largest apple-producing states in the country, growing an average of 30 million bushels of apples annually on over 55,000 acres.  This year, we are expecting around 32 million bushels. Apple production is the legacy of more than 600 family-owned and -farmed orchards, who pass down time-honored farming practices from [...]
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Three Quick Dishes: Mexican-inspired, heart protection recipes

Do you love Mexican food as much as I do? I’m not talking Taco Bell- Mexican or even Chipotle-Mexican; I’m talking authentic Mexican food. I’ve taken some heart healthy foods like beans (hello fiber) and quinoa (as a rice substitute) and avocado (hello heart-healthy fat) to make three quick dishes this week. Enjoy them on [...]
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The diabetes-heart-disease connection

While February is heart health month, I educate clients about heart health almost daily because many people have h eart disease risk factors such as high blood pressure, high cholesterol or being overweight. In this blog entry, I am going to write about a risk factor you may not hear talked about as much DIABETES! [...]
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Healthy Habit 2020: More whole grains, less processed food

You’ve all heard moms and experts say, “Eat your vegetables.” I wholeheartedly agree with them, but you’ll also hear me say, “Did you have your whole grains today?” Sadly, so many people answer this question with a gigantic “NO!” Some people have banned grains from their lives, and some just feel like they don’t have [...]
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Shroomy Quinoa Stuffed Butternut Squash

Looking for a last-minute healthy option for a Thanksgiving side or a main dish for vegetarian or those focusing on a plant-based diet? Look no further! This dish is jam-packed with ample protein, an abundance of fiber, and tons of antioxidants! Ingredients: 2 medium butternut squashes halved, and seeds removed -¾ cups of quinoa well [...]
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Why I’m Bananas over Dates

Yes, dating your loved one is healthy for your health, but I am talking about the wrinkly little dried fruit that is oh so sweet! We’re right smack in the middle of the holiday season and this is the time of year that people are hooked on sugar and it’s so hard to get off […]

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Celebrate National Peanut Day with Peanut Butter Energy Balls

Today is National Peanut Day and this food is definitely deserving of a day for itself! Peanuts aren’t actually a nut, they’re a legume. They flower above ground but grow below ground. Peanuts have fat and fat is bad. WHAT?! If someone ever tells you this, tell them they’re WRONG! Not all fats are created […]

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Strawberry Bliss

It’s strawberry season in Central New York! I love strawberries-they’re one of the best sources of vitamin C around! And I have good news for diabetics…these incredibly sweet treats are low in sugar! Strawberries are a great choice if you have a sweet tooth, but are trying to control your sugar intake. In addition to […]

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Heal your gut, reduce your stress

April was Stress Awareness Month, but stress is a part of our everyday life! If left unchecked, stress can be deadly. In fact, stress is often referred to as the silent killer because although its effects are not immediately apparent, it can lead to several serious health problems such as high blood pressure and heart […]

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Fuel your energy with fiber, healthy fats and protein

Depletion. Fatigue. Lack of motivation. These are three tell-tale signs that your nutrition needs a checkup. Let’s talk about three nutrients that can tackle these feelings: fiber, healthy fats, and protein. I will share examples of each. And for those of you with busy lifestyles, I will recommend a healthy treat with all three of […]

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Real food first

We live in a convenience society and because of this, we have turned to eating processed food and we are destroying our health in the process. This blog is all about choosing real food first! It may be a hard step to make at first, but once it becomes routine, it becomes second nature. You […]

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Welcome whole grains

I know, I know, you are going to tell me that you are trying the ketogenic diet, or paleo, Atkins, South Beach, or some other diet that “bans” carbs! I think each diet has merit to some degree or another, but I am actually going to tell you why you would want whole grains! First […]

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