May Newsletter

May 1st, 2017

Monday, May 1st, 2017

Meal Kits

At the intersection of convenience and freshness, meal kits are springing up everywhere. Meal kits may vary in health, cost, and flavor, but one thing they all have in common is that it seems they’re here to stay. Here are some pros and cons to using meal kits:

Meal kits have the advantage of being highly customizable; a person can pick a meal kit based on allergies, calorie count, and special diets. This makes it easy and fun to try new things while still meeting individual dietary needs. Another benefit to meal kits is how easy they are to use. No measuring or grocery store trips are required. Users simply open the box and follow the instructions. This helps users try new recipes, learn new cooking skills, and reduce food waste.

Despite all of the advantages of meal kits, there are still some things to consider before trying them. Cost is probably the main concern most people have when it comes to meal kits. They can cost around ten to fifteen dollars per person per meal. That can be expensive for large families or people on a budget. Also, meal kits can prevent people from learning useful food skills, such as meal planning, shopping on a budget, or creating recipes of their own.

Considering both the pros and the cons, meal kits are certainly worth looking into. Many meal kit companies are springing up and it is easy to find one to fit your specific needs. Many companies even give you a free trial so you can see how much you like it before buying.

App of the Month


Foodfully helps you track food purchases you’ve made so that you remember to use up food before it goes bad. It suggests recipes, helps you track spending, and most importantly, reduces food waste.


April Newsletter

April 3rd, 2017

Protein: The Trendy Macronutrient

For the past few years, it seems that the benefits of protein have been touted across the board. From snack foods to protein packed entrees, it seems that retailers and restaurants alike are seizing on the high-protein trend. While protein certainly is an important part of every diet, the constant hype almost makes it seem as though we could never get enough. It is important to realize that in most developed countries diets are varied enough to provide adequate protein. According to the Food and Nutrition Board, the recommended dietary allowance (RDA) for protein is 46 grams per day for women and 56 gram per day for men. Protein needs increase for pregnant and nursing women, as well as for people who are sick or recovering from surgery. Most people get more than enough protein, and this is in part due to the fact that protein is found in so many foods. Dairy and meat are nutrient-dense sources of protein, but plant-based proteins are also abundant.

If someone is a vegetarian or vegan, they can easily get adequate protein from non-meat sources. Protein quality is important and is an indicator of the types of amino acids in a protein. Foods that are “complete proteins” contain all of the essential amino acids required for healthy function. Foods that are on their own “incomplete proteins” can be combined into “complementary proteins” to together provide all the essential amino acids we need. As a rule, combining a grain and a legume is a great way to get all the essential amino acids.









App of the Month


HealthyOut makes it easier to choose healthy options while eating out. Using your location, it can point you to healthy options that are close by. You can also apply various filters to help search for foods that meet specific dietary needs, such as lactose free and vegetarian options. You can also search based on calorie content.






March Newsletter

March 1st, 2017

Benefits of Meal Planning

Meal planning is a great way to set yourself up for success and make healthy eating easy and fun. Although not a new idea, meal planning has resurfaced as a hot topic on health blogs and recipe websites. The term “prep day” is now commonplace. So whether you are a seasoned meal planner or just trying it out, here are some tips for success!

Tip #1: Pick a IMG_4728period of time you want to plan meals for—it can be weekly, bi-weekly, or even monthly. Think about your family’s lifestyle and how often you want to shop at the store. Also keep in mind how long fresh produce will last. A seven day cycle is a great place to start.

Tip #2: Use what food you already have. Your pantry and fridge might have some great ingredients. A “first in, first out” mentality is a great way to prevent food waste and save money.

Tip #3: Technology is your best friend. Use apps and websites to shop deals and find ways to use ingredients you already have on hand. Many grocery store chains have apps that show their weekly sales. This is a great way to save money and time.


App of the month

Handpick Recipes and Ingredients

This app helps users make the most of what they already have in their fridge. From their list of thousands of ingredients, you can select what you already have and it generates recipes. It can also be used to help generate weekly meal plans. Some recipes are also tagged for allergy and dietary needs.


Happy National Nutrition Month® !

The 2017 National Nutrition Month® theme is “Put Your Best Fork Forward”.

Find more information at






February Newsletter

February 1st, 2017

App of the month


Seafood Watch (Monterey Bay Aquarium)






This app helps consumer get the latest recommendations for seafood and sushi. Consumers can learn more about the seafood they eat and locate or share businesses that serve sustainable seafood.


  • Get free, up-to-date seafood recommendations
  • Search for seafood quickly and easily by common market name
  • Search for sushi by Japanese name as well as common market name
  • Find restaurants and stores near you that serve ocean-friendly seafood
  • Access in-depth conservation notes and reports

Omega 3 Fatty Acids and its Benefits

Cooked fish





When it comes to fats, omega-3 fatty acids are one type you don’t want to cut back on. The two most important types are EPA and DHA. These fatty acids are mostly found in fish. ALA (Alpha Linolenic acids) which is another type of omega 3 fatty acid, can be found in plant sources such as nuts and seeds. These fatty acids are required for your body to function and they also deliver some great health benefits.

How they help your health

Blood Fat (triglycerides)- Fish oil can help lower elevated triglyceride levels. High levels of this blood fat can put people at risk for heart disease.

Rheumatoid arthritis- EPA+DHA can help alleviate stiffness and joint pain. Also aids in inflammation.

Baby development- DHA is important for visual and neurological development in infants.

Alzheimer’s disease and dementia- Omega-3s may also help protect against Alzheimer’s disease and dementia.

Where to find Omega-3?

It’s best to try and get omega-3 fatty acids from foods rather than supplements. Aim to eat fish high in DHA and EPA omega-3, two to three times a week.

Fish high in DHA and EPA:

  • Anchovies
  • Bluefish
  • Tuna
  • Herring
  • Sardines
  • Salmon

Foods high in ALA:

  • Walnuts
  • Flaxseed and flaxseed oil
  • Canola oil
  • Soybean oil

January Newsletter

January 6th, 2017

App of the monthFind me Gluten Free







The app lists restaurants ratings and reviews on how gluten-friendly the businesses in the area are. This helps people suffering from celiac disease and gluten intolerance find places with gluten-free menus and restaurants. This app is especially good for travelers looking for restaurants who carry complete gluten-free menu, gluten-free ingredients or restaurants that will cater to gluten-free customers.


-App is organized with tabs that lead to chain restaurant menus

-Good for travelers

-Can search for restaurants by address or location.

-Contains a variety of local and chain restaurants.

Lactose Intolerance and Dairy allergy






Food intolerance and food allergies can often produce similar symptoms, but they aren’t the same. Either condition may cause for people to feel gassy, bloated or cause diarrhea or nausea due to the consumption of dairy products.

People with a milk or dairy allergy experience symptoms due to their immune system reacting to the milk protein consumed. A few of the symptoms are feelings of bloating and diarrhea. In addition to developing hives, wheezing, vomiting, cramps, and skin rashes.

Although lactose intolerance can cause a lot of discomfort; it’s not a life threatening condition, however milk allergy can be.

Lactose intolerance varies in different people. For some, consuming any amount of dairy product can cause symptoms. Others are able to consume yogurt, ice cream or an occasional glass of milk without developing symptoms.

The best way to approach dealing with lactose intolerance is to avoid all dairy products. For the milk lovers who are lactose intolerant, try and experiment with small amount of dairy. Foods that are easier to tolerate are yogurt, cheese, and sour cream due to their lower lactose content.

There are also a variety of supplements in the market that contain enzymes produced by lactose-digesting bacteria, which can be taken in tablet form or added to foods.

When it comes to lactose intolerance, what works for one individual is highly dependant on the amount of lactase that their body produces and the type of intestinal bacteria that inhabit their colon. Trial and error can be an approach to finding what works for each person.