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Going Beyond the Calories

by Katie Lehn, RD This time of year sparks a mindset of new beginnings. Unfortunately, resolutions often dwindle before we’re able to fully commit to them. This year, consider committing yourself to not only diet change, but to lifestyle transformation. Sign-on to not just one resolution, but a life aimed towards nourishing your body. In this sense, nourishment is not exclusive to food but encompasses our mind, body and spirit. ...
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Cultivating a Mindful Holiday

As Halloween passes we are in full steam ahead to the holiday season. One must tread lightly; Halloween candy is on sale and this is only the beginning of many temptations to come. Take a moment to think back on your last holiday season. You may notice that health was not at the forefront, and you’re not alone! It’s easy to get distracted by all the ribbons, bows and sparkle of the holidays, but it’s not fair to use this as an excuse. ...
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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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Cool Summer Treats

Summer time in Tucson, Arizona (or anyplace for that matter) can be a challenging time for any ice cream fanatic, myself included. While I fully support the mentality of moderation, as the heat rises we may find ourselves being a little less strict on what really qualifies as moderation. It may go from 1 scoop per week to 1 scoop per day and even 1 scoop per meal! When we find ourselves start to slip, a substitution may be our best way out of the deep end. Deprivation is not a healthy way to live, so go ahead, have your ice cream and eat it too! Learn how in our next free class. ...
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No Oven Required Cooking

As the temperature climbs I am noticing myself starting to sweat in the kitchen. Which means it’s time to break out recipes that don’t require the oven heating up the kitchen. Don’t let the desert heat get in the way of preparing flavorful and nourishing meals! Learn to love summer cooking by getting creative and staying cool in the kitchen. ...