Happy 4th!

This weekend is known for parties which could also mean that some of us may overeat on some of our favorite barbecue treats! Today, I have a healthy snack that you can bring with you to your next party. Not only is it very fast, but it’s also very simple to make! Bring it to a party for not only you, but your families, friends, coworkers, etc. Why not make something sweet and enjoyable for everyone to enjoy, even children! This is a sweet treat to make made from nature’s very own candy.. fruit! In the following recipe you will need toothpicks, raspberries, blueberries, and mini marshmallows. You can always substitute for other red fruits. Instead of using marshmallows you can also try to use bananas, however they might brown very quickly after slicing them.

The great thing about these little snacks is that you can enjoy them on Memorial Day, the Fourth of July, or any other patriotic holiday to celebrate the USA! Happy 4th everybody! Enjoy the day and be safe!

*Pictures were taken by Danielle Colombo, RD*


Dark Chocolate Peppermint Bark

dark chocolatePerfect for the holiday season: This delicious recipe is not only simple, but delicious and filled with antioxidants! If you are a chocolate and mint lover, this combination is fantastic.

Makes 16 servings


  • 10 oz. dark chocolate chopped or 1 1/4 cup bittersweet chocolate chips
  • 4 candy canes, crushed


  1. Melt chocolate in the microwave or over a double broiler
  2. Once the chocolate is melted, mix until the chocolate is smooth
  3. Pour the chocolate onto a sheet of wax or parchment paper. Spread into a thin layer
  4. Sprinkle the crushed candy canes on top of the chocolate and press in lightly
  5. Refrigerate the bark for 20-30 minutes to let harden
  6. Break the bark into 15-20 uneven pieces. Keep refrigerated before ready to serve


Beware of Food Labels

When you look at a food label, it is easy to be persuaded to think a food product is healthy, when it really isn’t. For example, many grains on the grocery shelves might sound healthy, but are really not so nutritious. Terms on a label that do not mean anything when it comes to grains include:

  • 7-grain
  • multigrain
  • wheatberry
  • cracked wheat
  • wheat
  • stoneground
  • rye
  • oatmeal
  • sprouted wheat
  • with whole wheat

The only reliable label is when you read the ingredients on the back of the product and on the ingredients list is stated “100% whole wheat or whole grain.” Unless a bread or cereal says 100% on the ingredient list, do not believe anything on the front label. Always turn the package over and look at the nutritional panel and ingredient list on the back before even looking at the front! Look for 5 grams of fiber per serving for cereals and 2 grams per slice of bread or serving of rice, pasta, and any other packaged grain.

Your daily goal is at least 30 grams of fiber from whole grains, vegetables, fruits, nuts, and legumes!

Boost Your Metabolism

By eating these foods you can boost your metabolism naturally:

  • Egg whites
  • Lean meat
  • Water
  • Chili peppers
  • Coffee
  • Tea
  • Milk
  • Whole grains
  • Lentils
  • Nuts and seeds
  • Herbs and spices
  • Non-starchy vegetables




Photo credit: bowloffun.com

Healthy Shopping Tips

  1. Remember: Healthy foods don’t stay fresh for long– if it can be left out on the counter for long periods of time and it doesn’t go bad then it probably isn’t very healthy.
  2. Shop the Grocery Store’s “Perimeter” for the Healthiest Choices
  3. Check Food Labels for Fiber
  4. Look for Products Without Added Salt
  5. Use Herbs
  6. Choose Quality Over Quantity
  7. Trans fats are not healthy, but there are also other fats to avoid like partially hydrogenated and hydrogenated fats
  8. Adding sugar adds calories without nutritional value
  9. Look for Healthy Protein Substitutes — not just meat!
  10. Healthy recipes and healthy cooking can be fun, experiment with new foods!

These are all very helpful tips found by Ann-Marie Hedberg, MS, RD. For more information visit: http://www.ardmoreite.com/news/x1266607297/Healthy-Minute-10-things-every-foodie-should-know?zc_p=0