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food and nutrition

6 Super Foods to Keep on Hand (and you might already have them!)

Why is this topic of super foods important?

In this time of physical distancing, what are you doing to stay in good health? Exercising, getting good sleep, limiting alcohol, and not smoking are obvious ways to boost health. So is a nutrient-rich plant-based diet. Let’s focus though on super foods. These great foods are super for health. Continue reading

How to Make Overnight Oats – 4 ways

Do you get enough protein at breakfast? Challenged with ideas? For most people, getting adequate amounts of protein for lunch and dinner is not a problem—breakfast is another story. In this post, I’m highlighting how to make overnight oats.

Thanks to my Texas Health Resources Presby Dallas intern Madison Brown for creating the video and recipe ideas!

Here are four key factors for these recipe ideas. And here are other high protein breakfast ideas.

  • Protein – on average 20 grams per meal. The protein is important for long-lasting hunger control. Protein is also an important nutrient for our immune system!
  • Fiber – Fiber helps with hunger control also. For women, the recommendation is 25 grams per day (men 38g). Most of these have about 15g per serving – 60 percent of the daily value.
  • Simplicity – 5 or fewer ingredients per meal. Easy prep.
  • Choice of milk – if substituting non-dairy milk for cow’s milk, I recommend substituting with soymilk as it has more protein than any other plant-based milk.

Continue reading

Blueberries – the blue jewel! It’s National Blueberry Month!

Red, white and blue – our nation’s colors. Two of those colors are the color of my favorite fruits! What’s better than strawberries and blueberries? Not much in my book. That’s why I celebrate National Blueberry Month taking the opportunity to use them in one of my fave, light and easy desserts. Strawberry/Blueberry Shortcake with Whipped Topping. Continue reading

If Avocados are Fruit, is Guacamole a Smoothie?

Once shunned due to its high-fat content, the avocado is now an *it* food and for good reason. Packed with nearly 20 vitamins, minerals, and phytonutrients, avocados are a nutrient-rich food.

One-third of an average size avocado has about 80 calories and is sodium and cholesterol-free. Over 80 percent of the fats in avocados are monounsaturated and polyunsaturated fats giving a boost to the heart. Continue reading

Carbs: Why do people think they’re bad?

Carbohydrates. What comes to your mind when you read that? This nutrient receives an undeservedly negative reputation through no fault of its own. They’re so misunderstood.

[ctt template=”6″ link=”P6e4e” via=”yes” ]Many people avoid carbs. They have the idea that they’re bad. They’re not.[/ctt] Nearly 100 percent of carbs break down to glucose in the body. That’s a good thing because glucose gives us energy.  All macronutrients—carbs, fats, proteins—give us energy because they have calories. Carbs though are very efficient at providing fuel—glucose, needed by every cell.  And it’s the preferred energy source for our brain, central nervous system, and red blood cells. Continue reading

Nutrition: How much do you know?

Every March we celebrate National Nutrition Month and registered dietitian nutritionists (RD/RDNs) come out like wildfire spreading the good word of nutrition. This year’s theme is Put Your Best Fork Forward. A great theme for certain.

My intent wasn’t to do the same ole same ole but provide education. With so much misinformation on the internet I wonder how much people know. Being an adjunct professor teaching the principles of nutrition for almost 20 years I’ve kept up with basic nutrition knowledge and often scratch my head at what I see, read, and hear.

Consumers are confused. How can they put their best fork forward if there is not a solid foundation of basic nutrition concepts?

I made a commitment to post a daily video starting with a quiz March 1. Here are the first eight videos and their summaries. Continue reading

National Blueberry Month – a month to celebrate the blue gems

Can you believe it’s July? It’s also National Blueberry Month. As a confessed and proud blueberry addict, I’m here to show you a couple of ways to celebrate. If you follow me you know I write about these little blue gems every year. (Blueberries – the blue jewel and Confessions of a blueberry addict—where I bought 34 pints for $40)

They’re in season now so don’t miss the chance to get them at a great price. I’ve been buying amazing blueberries for several years from Aldi. At the time of this writing, $1.19 per pint. Wow. (That’s up from the price they were a few weeks ago, 99 cents!) Continue reading

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