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.

December Newsletter

December 4th, 2016

App of the Month:









This app can be used to scan and read product bar codes and find out which products meet your needs based on allergen restrictions, such as dairy, eggs, and gluten or shell fish. The FoodWiz app is a new way to take your anxiety out of shopping if you suffer from food allergies or intolerances. The app tells you all you need to know about the ingredients of a product and which products you should avoid.

Application Features

  1. There is a website available for further information about the app
  2. downside to this app is its inability to scan some of the bar codes
  3. A membership is required to use the app


Breakfast Recipe Ideas








Starting off your day with a healthy breakfast during the winter months is one of the best things you can do for your mind and body. It matters not only that you do eat breakfast but what you eat can impact your mindful and mindless eating habits later in the day.

Starting your day with a healthy breakfast promotes better mood and increased energy throughout the day. Here are a few breakfast ideas to keep in mind.

1. Avocado Toast

  • 2 slices of whole wheat bread
  • 1 boiled egg
  • half of a ripe avocado
  • Sea salt to taste
  • Cumin powder to taste
  • Fresh lime juice

Toast your bread accordingly. In a bowl mix together the avocado, sea salt, cumin and fresh lime juice. Crush all ingredients together to make a paste. Spread the finished paste on the toasted bread, top it with a few slices of the boiled egg and enjoy.

2.Coconut Banana Oatmeal

  • 4 cups, from 2 14-oz cans, light coconut milk
  • 1 cup steel cut oatmeal
  • ½ teaspoon salt
  • 2 very ripe bananas, plus 1 more banana for topping
  • 2-3 tablespoons coconut sugar (or sub brown sugar)
  • ½ cup pecans
  • ½ cup unsweetened coconut flakes (or sub unsweetened shredded coconut)

Preheat oven to 350 degrees. In a medium pot add the coconut milk and bring to a boil, add the steel cut oatmeal along with the salt. Bring the heat to low and cook uncovered for about 20 minutes. Make sure to stir occasionally. Add two bananas to the mix and mash them into the oatmeal. Finally add the coconut sugar and continue cooking for 10 more minutes uncovered.

The pecans and coconut flakes are to be toasted in the oven for about 6 minutes or until they start to turn golden brown. Top the oatmeal with slices of fresh banana, and the toasted pecans and coconut flakes.

3.Winter Kale Breakfast Hash

  • 2 cups kale, de-veined & finely sliced
  • ½ large red onion, sliced
  • 4 large cloves garlic, crushed
  • 1 cup sharp cheddar cheese, shredded
  • 4 eggs
  • 2 tbsp butter
  • 1 tbsp olive oil
  • ¼ tsp sea salt
  • Freshly cracked pepper

Preheat oven to 350 degrees. Heat a 9” skillet to medium heat. Add butter to the pan and sauté chopped vegetables and garlic until soft. With a spoon, create 4 small nests and crack the eggs in them, cover the dish with foil paper and bake for 5-10 minutes. Remove foil and allow cheese to melt before removing from the oven. Serve with whole grain bread or pita.

November Newsletter

November 1st, 2016

App of the Month:


Are these left overs still good?” There’s an app for that








The FoodKeeper App was developed by the USDA’s Food Safety and Inspection Service (FSIS) in partnership with Cornell University and the Food Marketing Institute. The App was developed as a means to reduce food waste through sharing different storage methods that extends the shelf life of foods and beverages in the home.

Each year, billions of pounds of good food in the U.S. go to waste because home cooks are uncertain about the quality or safety of a food item. The USDA estimates that about 21% of the food in the U.S. goes uneaten at the consumer level. This app provides valuable storage advice on over 400 food and beverage items, including dairy products and eggs, meat, poultry, produce, sea food and even various types of baby food.

Application Features

  1. Get cooking tips for cooking methods of meat, poultry and seafood products.
  2. Find specific storage timelines for the refrigerator, freezer and pantry, depending on the nature of the product.
  3. Note in your device’s calendar when the products were purchased and receive notifications nearing the end of their recommended storage date.
  4. Search the application using swipe gestures or voice control and submit a question to USDA using the “ask Karen” feature of the application, which prompts the USDA’s 24/7 virtual representative.
  5. The system provides information on safe food handling and storage, and safe preparation of meat, poultry, and egg products.

Butter VS. Margarine








Making a decision between butter and margarine at the supermarket can be a challenge. Especially when there is little knowledge about the two fats.

Which one of the two should you choose?

When it comes to heart health margarine usually tops butter. Margarine is made from vegetable oils and contains unsaturated “good” fats, polyunsaturated and monounsaturated fats. These types of fats help reduce low-density lipoprotein (LDL), or “bad” cholesterol. On the other hand butter comes from animal fat, which contains more saturated fat.

Not all Margarines are created equal

When choosing margarines we must be cautious because not all margarines are created equal. Some margarines contain trans-fat, which is an artificial fat created in a lab and is a type of fat we want to avoid. Generally, the more solid the margarine, the more trans-fat it contains. So remember that sticks of margarine will usually have more trans-fat than tub margarines do.

Why avoid trans-fat?

Trans-fat increases blood cholesterol levels and the risk of heart disease. Also trans-fat lowers high density lipoprotein (HDL), or “good” cholesterol levels. So next time you visit the supermarket skip the stick margarine and opt for the soft or liquid margarine instead. Your heart will thank you later.

Do your research

The best thing to do when looking for a spread is to read the nutrition fact labels and look for ingredients that are minimally processed and are low in trans-fats. It’s important to remember to limit your consumption of butter and margarine to promote a healthier heart.