Weekly Dietitian Tip: Fun Food Fact – Apples

Besides pumpkins, apples are also popular fruits around this time of the year. All varieties of apples are good sources of Vitamin C, an important nutrient for a strong immune system. Hence the saying, “an apple a day keeps the Doctor away!” Apples are also good sources of fiber, an important nutrient to prevent the […]

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Weekly Dietitian Tip: Pumpkin Pancakes

It’s fun to mix up nutrition throughout the seasons. Pumpkin is a great source of Beta-Carotene, which is an antioxidant that reduces the risk of developing certain cancers and protects against heart disease and some aspects of aging. Visit myplate.gov for “5 ways to Pumpkin”, or keep checking your app each week to see some of those […]

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Weekly Dietitian Tip: Your Daily Five

It’s a good rule of thumb to strive for 5 servings of fruits and vegetables a day. Typically, that means 3 cups of veggies and 2 cups of fruit. This might sound like a lot, but here are a few tips to make it easier: Have 1.5 cups of vegetables at lunch and 1.5 cups […]

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Weekly Dietitian Tip: Fun Food Facts – Potatoes

Fun food fact: You might think that white potatoes are nothing but unhealthy calories, but did you know they actually provide a lot of nutrition? Potatoes are packed with fiber, antioxidants, vitamins, and minerals. When you hear potassium, you might think of bananas. However, potatoes have more potassium than bananas, which is an important nutrient […]

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Weekly Dietitian Tip: Berry Banana Smoothie Recipe

Try this amazing smoothie for a burst of antioxidants and a burst of flavor! Ingredients: -1/2 Carton Banana Premier Protein Shake (individually packaged) -1/2 C. Milk -1/4 C. Orange Juice -1 C. Red grapes -1 C. Frozen Berry mix -1 (best if frozen) Banana Notes: -Frozen Berry mix: blueberry, raspberry, blackberry -Milk: Whatever type you […]

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Weekly Dietitian Tip: Healthy School Lunches

Do you have kids you’re packing school lunches for? Here are some healthy ways to vary it up, keep it appetizing, and continue nourishing those little bodies. Peanut butter and jelly à peanut butter with grapes or blueberries in the middle , with extra on the side Turkey sandwich on whole grain bread à cut into 4 triangle pieces […]

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Weekly Dietitian Tip: Omega 3’s

Omega 3 fatty acids provide anti-inflammatory, cholesterol-lowering, and mental acuity-improving properties. There are three types that are all necessary in the diet: EPA (found in fatty fish like salmon) DHA (found in fatty fish like salmon and in whole eggs) ALA (found in plant foods like canola oil, walnuts, flax seeds, chia seeds, kidney beans, […]

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Weekly Dietitian Tip: A Healthy Plate

Building a healthy plate for each meal is a simple way to help lower your risk for developing chronic diseases like heart disease, diabetes, some types of cancer, and help you manage your weight. Aim to follow these simple steps: Make ½ of your plate Non-starchy vegetables and fruit Make ¼ of your plate starchy […]

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Weekly Dietitian Tip: All About Fats (Part 3 of 3)

​Saturated fats are the type of fat that we do want to limit.   Saturated fats raise cholesterol and contribute towards inflammation. Foods high in saturated fat also tend to be high in sodium, added sugar, and additional calories. Saturated fats are found in foods like whole dairy products, butter, coconut oil, highly processed meats like bacon, sausage, […]

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Weekly Dietitian Tip: All About Fats (Part 2 of 3)

When it comes to fats, we do want unsaturated fats in our diet. Unsaturated fats still play an important role in health and wellbeing, as well as supporting healthy weight loss. Unsaturated fats help lower cholesterol, reduce inflammation, support brain and nerve function, and protect against dry eyes. Look for foods like nuts (walnuts, peanuts, almonds, etc.), […]

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Weekly Dietitian Tip: All About Fats (Part 1 of 3)

Have you ever considered a low-fat diet to lose weight? In theory, it makes sense to eat less fat to lose fat off your body. However, that’s not always the case! There are 2 main types of fats. One is chalked full of health benefits, while the other harms your health. In short, unsaturated fat […]

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Weekly Dietitian Tip: Meal Prepping (Part 2 of 2)

​2 Ways to Meal Prep: Full and Partial Full: Prepare & portion into containers ahead of time to easily pull from the fridge.  (Example: Prepare 5 containers of chicken, rice, & veggies per person.) Partial: Prepare INGREDIENTS of meals ahead of time that you can easily turn into various meals.  (Example: Prepare a large amount […]

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Weekly Dietitian Tip: Meal Prepping Part 1

5 ways meal prepping can help your health and fitness: Make healthier choices in busy moments Save time in deciding what to eat & cooking from scratch Save money from not going out to eat Prevent symptoms like lack of focus, fatigue, shaky hands, and irritability from getting too hungry Prevent overeating after being too […]

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Weekly Dietitian Tip: Watch Your Sodium Intake

The recommendation for daily sodium intake is 1500-2300 mg. Those with certain heart conditions should adhere to 1500 mg a day, while generally healthy adults should get no more than 2300 mg a day. According to the CDC (2021), most Americans get more than 3400 mg a day! What’s more, 71% of our sodium intake […]

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Weekly Dietitian Tip: 4th of July Cookout Tips

4th of July Cookout tips: Pick, Portion, & Pair Pick out the 1 or 2 yummy sides that sound most appetizing to you Portion them out according to the suggested serving size or smaller (usually a ½ cup) Pair with healthier options that are just as easy and tasty to serve like mixed fruit, grilled pineapple, […]

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Dietitian Tip of the Week: Summer Sweets

Do you crave cool summer treats, or something sweet from time to time? Try these fun ideas! Snack on a bag of frozen blueberries (buy frozen, or buy fresh and freeze) Snack on a bag of frozen grapes (buy fresh and freeze) Peel and chop a banana, top with peanut butter and a little chocolate […]

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Trainer Tip (Dietitian): Sleep & Your Weight Part 3

Nutrition tips for getting a good night’s sleep: Try to avoid alcoholic drinks before bed. It may help you feel sleepy, but it prevents you from reaching deep, restorative sleep. Feel free to have a light snack before bed but try to avoid large meals as it may cause indigestion which can interrupt sleep. While […]

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Trainer Tip (Dietitian): Sleep & Your Weight (Part 2)

Research shows the less you sleep, the more likely you are to gain weight and consume high-calorie and sugary foods. You will be much more likely to maintain a healthy weight from sleeping 7-8 hours a night compared to 5 hours a night, whereas the latter are more likely to experience significant weight gain. ~Kaylee […]

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Trainer Tip Tuesday (Dietitian): Spring Sips

Once spring arrives most people start to refocus on drinking more water. If you’re looking for a few ways to get variety, try these recipes! Watermelon & Basil water Cucumber, Lime & Mint water Grapefruit & Rosemary water Click the link for the recipes: Herbal Beverage Card

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Trainer Tip Tuesday (Dietitian): Spring Clean Your Pantry

Spring is here! Time to spring clean your pantry.  Check the expiration dates of snack foods like chips, cookies, granola bars, oatmeal packets, pretzels, nuts, and treats to make room for fresh picks. Hint: the terms, “best by,” “use by,” and “sell by,” are NOT an expiration date. Those are manufacturer estimates regarding food quality, […]

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Trainer Tip Tuesday (Dietitian): Food & Culture

Challenge: try a new meal from a different culture! Of course, food is important in our health, but it is also important in culture. Visit these links to get healthy meal ideas for various cultures such as Asian, Indian, Chinese, Filipino, Latin American, and Middle Eastern. Personalize Your Plate Tip Sheet_AsianIndian_Final Personalize Your Plate Tip […]

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