Homemade Almond Butter

Do you know how easy making your own nut butter can be? I LOVE making my own nut butters because they are so easy to make and you only need one ingredient… your favorite nut! Some suggestions are peanuts, almonds, cashews, etc. The list goes on! All you need is a food processor to blend the nut together for several minutes. They will become hot in the food processor and if the consistency remains thick, you can add a little vegetable oil to it (you don’t need a lot!) What better way to add some nut butter to your sandwich or to enjoy as a dip and you can create your very own jar?


*Picture taken by Danielle Colombo, RD*

Fruit Lady Bugs

lady bugs

This is a great one for the kids! Looking for something creative for your kids to make? Why not make a lady bug? This recipe is easy for anyone to make! All you need is chocolate frosting, a blueberry, and a strawberry! In order to draw in the legs, I used a white paper plate for the background in order to see them clearly. These make excellent snacks and the kids can get involved in making them too!

The US Compared To Other Countries When It Comes To Food

Such a great article I came across on Buzzfeed comparing what we eat here in the United States that are BANNED from other countries. Definitely worth your time reading and definitely an eye opener!
The 8 foods mentioned here are:

  • Artificial food dyes –  have been linked to brain cancer, nerve-cell deterioration, and hyperactivity in children.
  • Olestra – robs your body of its ability to absorb vitamins
  • Brominated vegetable oil – BVO is linked to major organ system damage, birth defects, growth problems, schizophrenia, and hearing loss.
  • Potassium bromate – linked to kidney damage, cancer, and nervous system damage.
  • Azodicarbonamide – known to induce asthma.
  • BHA and BHT –known to cause cancer in rats.
  • Synthetic growth hormones rBGH and rBST – potentially causing infertility, weakened muscle growth, and a whole array of cancers.
  • Arsenic – Used in some chicken feed to make meat appear pinker and fresher, arsenic is poison, which will kill you if you ingest enough.


Check it out here: http://www.buzzfeed.com/ashleyperez/8-foods-we-eat-in-the-us-that-are-banned-in-other-countries

Choose to Feed Disease or Fight It!


Every time you put something into your body think of where your food is coming from. You can either be fighting off disease or feeding it to become worse! NUTRITION is everything. Our moods, emotions, health, thinking, etc. all stem from the nutrients and food we put into our bodies! Remember to eat clean whenever you can! Make it a lifestyle change and you will feel so much better!!!


Japan Highest Life Expectancy In The World

“No one knows whether it’s their great diet, good health care or just great genes, but after two decades Japanese citizens are still the healthiest people in the world!”

Highest Male Healthy Life Expectancy:

  1. Japan
  2. Singapore
  3. Switzerland
  4. Spain
  5. Italy
  6. Australia
  7. Canada
  8. Andorra
  9. Israel
  10. South Korea

Highest Female Healthy Life Expectancy:

  1. Japan
  2. South Korea
  3. Spain
  4. Singapore
  5. Taiwan
  6. Switzerland
  7. Andorra
  8. Italy
  9. Australia
  10. France

Lowest Male:

  1. Burkina Faso
  2. Chad
  3. DRC
  4. Malawi
  5. Zimbabwe
  6. Mozambique
  7. Swaziland
  8. Central African Repbulic
  9. Lesotho
  10. Haiti

Lowest Female:

  1. Liberia
  2. Burundi
  3. Afghanistan
  4. Malawi
  5. Zimbabwe
  6. Mozambique
  7. Swaziland
  8. Lesotho
  9. Central African Republic
  10. Haiti

On average, men live 9.2 years of their life with a disability, while women on average live 11.5 years with one. The world may be living longer, but it is also getting much sicker.


For more information: http://abcnews.go.com/blogs/health/2012/12/13/japan-tops-list-of-healthiest-countries/

Reported by Dr. Lauren Browne


We all have our moments when we are feeling down and need some energy to get us through the day! Here are some healthy ways to boost your energy..

Drink water: Being hydrated is an easy and inexpensive way to increase energy levels. You don’t need vitamin water or sports drinks!

Eat Breakfast: This is the meal that sets the stage for the entire day!

Protein: Not consuming enough protein during the day can be a primary reason for fatigue.

Think smart when it comes to carbs: Pick whole grains and avoid processed sweets.

Snacks: Having healthy snacks handy throughout the day is important. Don’t starve yourself, you will only over-indulge later!

Get up and move: When you’re feeling tired, get up and move around! Continuously sitting throughout the day will only make you more tired.


For more information: http://www.cnn.com/2012/11/26/health/healthy-energy/index.html?hpt=he_c1

Diagram of Portion Control


Calories from grains have jumped 45% since 1970

“In 1970, the average American got 430 calories a day from wheat, corn, oats, rye, and other grains. By 2009, we were up to 620 calories a day.”

An estimated 90% of the grain we eat is refined flour, which is a huge imbalance in diets today… Refined grains are not only consumed in excess, but also tend to be huge carriers of SoFAS (solid fats and added sugars!) what do you think about that?

We also eat too many servings from the meat group, solid fats and added sugars, don’t come close to making half of our grains WHOLE grains and are eating too few of vegetables, low fat dairy and fruits!

Nutrition Action; Still Not Getting It? 10 Messages That Don’t Seem To Stick; June 2012

Summer eating Strategies

Simple strategies to stay healthy during the summer..

  • Eat Breakfast: eating breakfast has been shown to help minimize impulsive, unplanned snacking during the day. Examples:  Greek Yogurt, berries, and whole grain cereal. A whole wheat English Muffin, melted reduced fat cheese and a piece of fruit.
  • Include protein in your meals and snacks: Protein will have the most dramatic effect on satiety or that feeling of fullness.
  • Eat salad before your dinner: Consuming a large, high volume, low calorie salad before a meal can reduce the calories eaten at that meal by over 10-percent.
  • Add fruits or vegetables to all your meals: They will fill you up!
  • Add healthy fats to your meals and snacks: Fat slows the movement of food out of the stomach into the intestines so it will also prolong satiety.

For more information: http://www.necn.com/05/29/12/Summer-slim-down-strategies/landing_health.html?blockID=715824&feedID=4210