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How to Choose the Best Nut Butter without Going Nuts!

Posted by Dawn Heeke, RD, LD on Nov 3, 2017 9:37:00 AM

It seems like every day more and more nut butters are filling up the grocery store shelves, and selecting the healthiest option can be quite confusing. Compared to many other convenient foods, most nut butters are nutritious. Although some are better than others, all nut butters range from good to excellent sources of healthy fats, protein, fiber, copper, magnesium, chromium, manganese, zinc, some B vitamins, some fat soluble vitamins, and phytochemicals. In fact, eating 1-2 tablespoons of nut butter at least four times per week may lower your risk of coronary heart disease by 35% according to a pooled analysis of four U.S. epidemiological studies.1

Here’s my personal criteria that you can follow to choose the best nut butters on the market and reduce your risk for heart disease.

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Topics: Health and Wellness

Getting Healthy is a Family Affair

Posted by Erin Langbein, RD, LD on Oct 27, 2017 9:37:00 AM

As parents, we want our kids to be happy and healthy. At times, that may mean we put our own health on the backburner. But, it is important to remember that you are the biggest influence in your child’s life. When you make smart choices about food, exercise, and stress management, you set a great example. Start with these simple family health tips to set goals you and your family can enjoy reaching together.

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Topics: Health and Wellness

In the Kitchen with Caitlin—Chickpea Creations

Posted by Caitlin Quinn Dunn, MS, RD, LDN on Oct 20, 2017 12:09:00 PM

Hi Everyone!  Welcome back to In the Kitchen with Caitlin, a blog series where I feature some lesser known ingredients and highlight ways to use them in delicious and healthy recipes. Today, I am going to show you how to make two delicious snack recipes that use the same ingredient in two very different ways. The featured ingredient is the garbanzo bean. You may already be familiar with garbanzo beans, but perhaps you aren’t aware of the many different ways you could use them. 

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Topics: Health and Wellness

Power Up with Plant Protein: Fresh Ideas for Eating Plant Based

Posted by Caroline Hoffman, MS, RD, CDE on Oct 13, 2017 8:48:00 AM

Not so long ago, you would not have been able to find items such as tofu, veggie burgers or plant-based milks on supermarket shelves. With a move toward plant-based eating, these products are now widely available. Why the shift? A growing body of research supporting the replacement of animal proteins with plant-based options for health has fueled this change.  Plant-based diets have been linked to lower risks of heart disease, high blood pressure, type 2 diabetes, and certain cancers.1 In addition, food sustainability benefits have also been well documented.2  

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Topics: Health and Wellness

Vegetarianism and How to Get Started

Posted by Jan Kulikowski RD, MA, LDN on Oct 6, 2017 9:15:00 AM

Thinking of becoming a vegetarian? October is Vegetarian Awareness month and a good time to learn about what it takes to become vegetarian and why you might want to consider it. Read on to learn about various levels of vegetarian diets, the benefits of going meatless and ways to ease into eating vegetarian.

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Topics: Health and Wellness

Fueling for your First 5k

Posted by Stephanie Ballesteros MS, RD, LDN on Sep 29, 2017 10:12:00 AM

You've spent a lot of time debating if you had it in you to conquer your first 5K race but you've decided to accept the challenge! Now that you've signed up, you may have started to log your miles and your race day is quickly approaching. As you're getting started, you may have several concerns on your mind like "Where do I start?”

Before starting a running plan, there are many aspects of this sport to consider like:

  • Do you have a training plan that works with your schedule?

  • Do you have the proper attire for running?

  • Do you have a good support team in place?

And the most important question that is often overlooked;

  • Have you thought about how you will fuel your body?
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Topics: Health and Wellness

What’s New about the New Nutrition Facts Food Label?

Posted by Caroline Hoffman, MS, RD, CDE on Sep 22, 2017 10:37:00 AM

As a nutritionist and a diabetes expert, I am very pleased that the Food and Drug Administration (FDA) is making a welcomed change to the nutrition facts label. Some companies have already started implementing the changes, so now is a good time to point out what’s new and improved on the label. I’ve highlighted some of the major changes below.

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Topics: Health and Wellness

In the Kitchen with Caitlin—Batch Cooking Part 2

Posted by Caitlin Quinn Dunn, MS, RD, LDN on Sep 15, 2017 11:07:00 AM

For those of you unfamiliar with the process, roasting vegetables is when you take your favorite variety of vegetables, spread them in a single layer on a baking sheet, lightly drizzle them with oil, and season to taste. The roasting process brings out the natural flavors of the vegetables and makes them slightly crispy on the outside but tender on the inside. (A great mouth-feel!) I have yet to come across a vegetable I haven’t enjoyed roasted. From root veggies like sweet potatoes and parsnip to summer veggies like zucchini and tomatoes; you really can’t go wrong. Because there are so many options, an added bonus to roasting vegetables is that is can be pretty economical. You can purchase what’s on sale and be confident that you’ll enjoy the taste. 

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Topics: Health and Wellness

In the Kitchen with Caitlin—Batch Cooking

Posted by Caitlin Quinn Dunn, MS, RD, LDN on Sep 8, 2017 12:15:00 PM

Like most people, I need every minute I can spare, and batch cooking allows me to significantly cut down on the time it takes to prepare meals.  Instead of dinner prep taking anywhere from 30 minutes to an hour, I can have a nutritious and delicious dinner on the table in 15 minutes or less!  Batch cooking can also help you to stay on track with your health goals.

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Topics: Health and Wellness

Five Meditation Apps to Calm your Mind

Posted by Tayler Bessette on Sep 1, 2017 10:03:00 AM


Meditation is often viewed as a lengthy session of sitting silently, legs crossed, eyes closed with arms and hands extended, but more often than not, it is emotional and dynamic.

To meditate, as defined in the Merriam-Webster dictionary is “to engage in contemplation or reflection” or “to engage in mental exercise (such as concentration on one's breathing or repetition of a mantra) for the purpose of reaching a heightened level of spiritual awareness.”

Meditation practice has been proven to help reduce anxiety and stress, improve focus and mood, and help with sleep problems. If you are not sure how to meditate or are just curious about how to get started, there are many apps available for smartphones that can help guide you.

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Topics: Health and Wellness