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The Body Image Continuum & What You Can Do

 As dietitians, we talk with people every day about what they eat and how they live their lives. Ultimately, we hear how they feel about themselves and their bodies. In our society, we are inundated with messages about food and an idealized body type. Chi ...

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Comforting Chicken and Corn Soup

This is a quick dish with essential healing ingredients: bone broth or stock, spices and extra veggies. I was inspired by a recipe (linked here) but made a few changes to boost the nutrient density and deepen the flavors. ...
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Sugar: Time To Get Serious

Do you have a sweet tooth? Chances are that you do. As a survival mechanism humans are programmed to prefer sweetness to other flavors. Couple this inborn preference with the U.S. food supply that provides excessive amounts of sugar, readily-available and in many different forms, and the result is the average person consumes 150-170 pounds of sugar ever year. Nutrition information is always evolving, and as we've learned that inflammation is at the root of all chronic disease, the impact of sugar has come under the microscope. Gone are the days when a spoonful of sugar was a benign treat. Sugar contributes to the development of cancer, heart disease, diabetes and depression in many ways: ...
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Fast Food: Sweet Pork Patties, Mashed Butternut Squash & Broccoli

Fast, delicious and healthy...this is what we are all striving for. Well, maybe not all of us; some of you have the flexibility to take your time in the kitchen, and that is a truly wonderful gift. But for many, fast food is a reality and the goal is to make it delicious for your mind, body and tastebuds. This dinner meal nailed it, and I can proudly tell you that with this recipe I won the "Dinner Wars"! That's right, I made it to the final round and won it all! Okay, okay, so Dinner Wars is not the newest TV cooking show, it is a game my kiddos made up at dinner. In this picture Sara, one of the Dinner Wars' judges, is very carefully tasting her meal ready to provide her critique of the meal. IMG_8986I may not have won a TV cooking show, but I did receive this compliment, "this is the best dinner ever Mom", which is, hands down, one of the greatest things this Mom could hear. ...
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Nourishing Oatmeal

While oatmeal is wholesome and unprocessed, this breakfast staple can spike blood sugar and leave you starving a few hours later. Oatmeal needs a little "help" to make it balanced and delicious. By adding almond flour, egg and spices you cut the sugar, in ...

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Fat Makes You Fit?

Earlier this year the Dietary Guidelines for Americans changed. No longer is there a limitation on the category of fats/oils. This is huge, and long overdue! For many years fat has been a nutrient unnecessarily limited and this has had detrimental health effects on all of us. But where does this leave us? Can you eat as much fat as you want? Are all fat-rich foods equal? ...
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Healing Powers of Spices

The typical American diet is deficient in spices. Is yours? If you aren't including ample amounts of a variety of herbs and spices into your cooking, you are missing out on Nature's gift to us. March is National Nutrition Month, and this year the theme is Savor The Flavor of Eating Right. If you believe that eating right means bland and boring food, read on and reach out. To celebrate Registered Dietitian Day next week, we will be offering discounts on new services. See below. ...
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Countdown to Turkey Time

Thanksgiving in our family is a very big deal. We love to cook and Thanksgiving celebrates these traditions, so this year I am sharing our menu with you. We start planning about a month in advance, debating which family favorites we'll make and which new recipes to. We start cooking the day before and don't stop until there's a beautiful spread to enjoy on Thanksgiving Day. Sometimes it's hard to rein in all of our favorites, for example there are years that we've had three different kinds of stuffing! Thanksgiving is a day when it is both not about the food and all about the food. I love Thanksgiving because it brings back memories of cooking with my Grandma, and now that my kids are cooking with their Grandma, it's a wonderful feeling. I also love Thanksgiving because the foods served are surprisingly good for you! Everyone thinks of Thanksgiving as being terribly overly indulgent, and I suppose it could be, but I prefer to focus on all of the unprocessed, nutrient-dense, colorful and full-of-antioxidants foods that could be included in your Thanksgiving menu. To fully enjoy the coming week, focus on family and friends, enjoy the beautiful day and be grateful for the life and body you have. Our Mindful Holidays Workshop will support you between Thanksgiving and the winter holidays. Click here to learn more and register. For a little Thanksgiving inspiration, I thought it'd be fun to share our Thanksgiving menu. Here's what we will be having: ...
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Chocolate Pumpkin Pancakes (Grain-Free)

Sometimes our made up recipes are the best! We started with the request for pancakes, and so we began to make Elena's Pantry Almond Flour Pancakes. Then we thought, "pumpkin!", after all our Halloween decorations have been up for a week already and pumpkin puree is full of vitamin A and other protective nutrients. Then Dena thought of "chocolate!". And that's how we came up with an absolutely nourishing breakfast. Many people think anything chocolaty is not good for you. Let this be a reminder that cocoa powder is an antioxidant powerhouse! If cocoa powder takes our pancakes from the same-ole, same-ole to an awesome breakfast "treat", so be it. ...
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Meal Plan For The Week

My Ask a Nutritionist column for Fleet Feet Tucson this month focused on one essential change for the New Year and my recommendation is to create a weekly meal plan. This is the key to achieving any food- or health-related goal. From weight loss, to fitness and to managing health concerns, it all begins with thinking ahead to ensure that you have the food available that your body needs. ...
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No Added Sugar Desserts Cookbook

If you follow this blog, you may have noticed I've been a little quiet. The holidays are in full swing and we are doing a lot of cooking and baking in our house! From Thanksgiving to New Year, gathering for holiday meals is important to our family. Desserts are a part of these meals, and I love when the dessert we've prepared is full of good-for-us ingredients. ...
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Nutrition & Thyroid Disease

A friend of mine asked if there was anything that I recommend for thyroid issues. The answer is YES!! Nutrients are involved every step of the way in creating and transforming thyroid hormones, and supporting the use of thyroid hormones in tissues throughout the body. Additionally, nearly all thyroid diseases are autoimmune diseases, however this is rarely discussed in conventional medicine. ...
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No Added Sugar Treats

If you've tried some of the delicious no added sugar treats that I've posted before, you know that "no added sugar" does not mean boring. Challenge yourself to include amazing no added sugar treats into your holiday repertoire. ...
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Celeriac Breakfast Scramble

"Breakfast foods" are typically heavily processed foods containing refined grains, sugar and processed meats. Move away from cereal, toast and conventional bacon and you will feel energized with your appetite in check all day. ...