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recipes and cooking

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

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

Neily’s Rockin’ Health Trail Mix – You’ll love it!

It’s time to update a post from a few years ago about my homemade trail mix. I’ve been making this for years and if you’re a client (or friend or family member) or if you have attended a talk I’ve given, you likely received a bag (or three) of Neily’s Rockin’ Health Trail Mix. I came up with the idea at the request of a client looking for a healthier afternoon snack, something other than plain nuts. Continue reading

DASH Diet for Dummies® – an interview with the authors Rosanne Rust and Cindy Kleckner


It’s time for another Neily on Nutrition book series post together with Kristine James, featuring a book co-authored by my colleagues Cindy Kleckner, RDN, LD, FAND and Rosanne Rust, MS, RDN, LDN—DASH Diet for Dummies.

Rosanne is co-author of several books in the John Wiley & Sons For Dummies® series, including DASH Diet for Dummies, Hypertension Cookbook for Dummies, Glycemic Index Cookbook For Dummies®, Calorie Counter Journal for Dummies®, and a chapter about Diet Quality and Sweeteners in the textbook Sucrose, Fructose, High Fructose Corn Syrup, and Health.

Cindy has co-authored What’s Cooking at the Cooper Clinic and contributed nutrition chapters for Dr. Kenneth H. Cooper’s Overcoming Hypertension, Preventing Osteoporosis, and The New Aerobics for Women. She also co-authored (with Rosanne) Hypertension Cookbook for Dummies and developed recipes for the second edition of the Gluten Free Cooking for Dummies®.

Here is Kristine’s interview! Continue reading

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