Getting Into The Fall Spirit With Food

Healthy, Fall foods can provide a boost to our immune systems to prepare us for the cold season. Here are some Fall favorites full of antioxidants and other great nutrients!

  • Pomegranates – Pomegranates are high in antioxidants, vitamin C and folic acid, a B vitamin.
  • Dates – Naturally sweet, dates contain tannins, which are antioxidants that help prevent illness, as well as potassium, magnesium and copper.
  • Apples – high in fiber and contains the active ingredient quercetin, a natural antihistamine to combat seasonal allergies and clear up colds.
  • Pears – Great source of fiber
  • Acorn squash – Excellent source of Vitamin A
  • Brussels sprouts – Great source of Vitamin K and folate
  • Kale –  Full of natural flavonoids that help protect against several types of cancers.
  • Kiwi -High in Vitamin C
  • Pumpkin – Rich in vitamin A, beta-carotene and vitamin E


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Thanks to Joan Endyke, who is a registered dietitian with a master’s degree in food and nutrition.

Grocery Shopping When We’re Hungry=No, No, No!

Grocery shopping when we’re hungry is not a healthy way to approach food shopping and will most likely result in buying foods that we weren’t aiming to buy in the first place– wasting MONEY, CALORIES, and TIME! (I’m guilty of this!)

Eating a light snack before grocery shopping or after eating a larger meal such as breakfast, lunch, or dinner is key. We will see numbers go up on the scale from buying foods we were tempted to eat when we were hungrier (and these foods are most likely not healthy options!) Keep it simple, stick to a list, aim for FRESH foods!

It’s extremely important to have a list with us at all times and ONLY buy what is on that list.  We should all get into a habit of writing down foods during the week that our families can agree on and only stick to those foods. Aim for a time in the day that works best to go grocery shopping– when we are relaxed and our tummies are feeling full!


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Do you have any suggestions/tips/comments on grocery shopping?

Get The Energy You & Your Family Need

We all have heard that eating breakfast is the best way to start our days and get our metabolisms going. But what should our plates look like in the morning to give us the most energy and brain power? The answer is protein and fiber.

Protein and fiber helps us feel full longer, but remember it’s all about having a balanced plate. We all have different appetites and taste buds in the morning, so here are some great options to choose from!

Eggs are a great source of protein, calcium and vitamin D. And don’t forget to add some fiber-rich vegetables to your eggs as well! It’s helpful to add whole grains to our breakfasts such as whole grain toast, whole grain cereal, whole grain pancakes, etc. Low-fat dairy products (as well as soy based products) are also a plus in the morning. Using fresh fruit to put into plain low-fat yogurt is an excellent way to incorporate fruit (another excellent source of fiber) into the diet while getting protein from dairy products. Adding granola, nuts, or seeds to breakfast foods is also a way to get more protein and help us get the energy we need throughout the day! So let’s stop feeling sluggish, and feed our bodies the nutrients it needs!

**These are also great energy snacks to keep in mind for your work days/school days/everyday days!


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Turkey For You, Turkey For Me!

Americans will devour 675 million pounds of turkey on Thanksgiving Day! Here are some tips to live a healthier day…

  • Go light on the dressings, gravies, sauces etc. They can be loaded with fat, sugars, calories and tons of sodium. The smaller amount, the better!
  • Remove the skin: the skin contains extra calories and fat – and is usually coated in butter. Remove as much as possible!
  • Eat before going to your big dinner: A healthy lunch before a big dinner will help you eat less!
  • Drink water: It helps you feel full through the day and will help boost your metabolism
  • Be happy and talk with your friends and family on this day rather than focusing on the food. If you indulge, don’t feel guilty about it. Tomorrow is a new day and Thanksgiving only comes around one time a year. However, don’t just say you will change tomorrow– you have to actually do it!


Eating together as a family, makes a healthier family

1. Your kids will be more likely to eat their fruit and veggies

2. You could help prevent your kids from developing an eating disorder.

3. Your kids will be more likely to maintain a healthy body weight.

4. Communication and Well-Being

5. Model Manners

6. Expand Their World…One Food at a Time

7. Prevent Destructive Behaviors

8. Save Money

The bottom line: In a world where being hyper-scheduled is now the norm, it is not surprising the family meal has fallen by the wayside. But our children may be suffering, to one extent or another, socially, behaviorally and nutritionally for it. Try it out, aim for small goals and work your way to eating as a family a couple days a week.

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Levels Of Arsenic In Organic Baby Food?

Arsenic has been discovered in brown rice syrup, an ingredient that is commonly used to sweeten cereals. This toxic element is a chemical linked to cancer, chronic diseases, as well as developmental effects according to a study done by Dartmouth University.

Organic brown rice syrup is often used as a substitute for high fructose corn syrup in prepared organic foods. One of the infant formulas tested contained twice the inorganic arsenic allowed in drinking water, according to Environmental Protection Agency standards. The researchers tested 17 infant formulas, 29 cereal bars and three types of energy shot drinks. Two infant formulas –- one dairy based and the other soy based – listed organic brown rice syrup as their primary ingredient. They both contained arsenic levels 20 times higher than the other formulas made without organic brown rice syrup.

While organic foods are generally seen as healthier, Dr. Mehmet Oz told TODAY Thursday that organic doesn’t necessarily mean safe. Even foods that are organic may absorb arsenic through a natural process, he said. Rice seems to take up arsenic from the soil and different varieties take up different amounts of arsenic, according to the article.

It’s true, many of us view anything organic as safe. But this is not always true. This is a scary thought, but in order to reduce your chances of something happening to you or someone close to you…be sure to read labels, do your research, and don’t always trust what people are selling you.

For more information Click Here.