Nutrition

October 29, 2019

It’s Cranberry Season!

By The DAHLC The DAHLC

Pre-heat that oven, these tart berries are ready for baking! Like many berries, cranberries, are a good source of fiber and vitamin C, an anti-oxidant. Additionally, the phytonutrients in cranberries may be anti-inflammatory. All may prove beneficial for better circulation, a healthy heart, and in cancer prevention. Most commonly found in a sauce, dried, or as juice, […]

View full entry

Tags: cranberries, cranberry, Nutrition


August 23, 2019

Apples: Our Top 5 Seasonal Favorites!

By The DAHLC The DAHLC

September is all about apples! Here are a little apple nutritional facts for you… They are naturally low in fat, high in fiber, and are a great source of Vitamin C, Vitamin E, potassium, and magnesium. Research has shown that consuming apples may positively affect lipid metabolism, decrease inflammation, and help with weight management. Apples […]

View full entry


July 24, 2019

Penne Tossed with Cherry Tomatoes, Asparagus, and Goat Cheese

By The DAHLC The DAHLC

Calories: 396 | Protein: 17g | Carbs: 64g | Total Fat: 8g | Fiber: 10g | Sodium: 142mg | Yield: 2 | Serving Size: about 2.5 cups Ingredients ●     1/3 pound whole-wheat penne pasta ●     1/2 cup chopped asparagus, 1-inch pieces ●     1 tablespoon water ●     1/2 cup halved cherry tomatoes ●     1/4 cup chopped fresh basil, plus whole leaves for garnish ●     1 tablespoon minced garlic ●     1/8 teaspoon freshly […]

View full entry

Tags: Eat Well, Nutrition, Penne, vegetables, veggies


April 25, 2019

Black Bean and Avocado Enchilada

By Kate- Dietitian Kate- Dietitian

Calories: 250 | Protein: 6.5g | Carbs: 30g | Total Fat: 12.5g | Fiber: 9g | Sodium: 255mg Yield: 6 | Serving Size: 2 tortilla wraps Ingredients 2 tbsp. canola oil 1 yellow onion, diced 2 Garlic Cloves, Minced ¼ tsp Oregano ½ tsp ground cumin ½ tsp chili powder ¼ tsp ground black pepper 1-1/2 […]

View full entry

Tags: Blog, Dietitian, Eat Well, Food, health, Nutrition, Recipe


March 21, 2019

Kale and Mushroom Rice Bowl

By tjorgenson tjorgenson

Did you now that kale and cabbage share the same “family”? Kale has been around for a long time, being popular in parts of Europe prior to debuting in the United States. There are various types of kale, with the curly dark green being a common type. Kale’s color, like other leafy greens, is an […]

View full entry

Tags: Blog, Eat Well, Fit & Flavorful, Healthy Eating, Nutrition, Nutrition Tip, Recipe, Recipes


March 20, 2019

Spring Greens Are Here!

By tjorgenson tjorgenson

With spring upon us, you may be thinking about planting your garden or attending the farmers market for fresh produce. April’s produce of the month is leafy greens which are packed with nutrients like calcium, folate as well as Vitamins A, C and K. Think beyond kale and spinach and consider trying arugula, Swiss chard, […]

View full entry

Tags: Blog, Eat Well, Food, health, Nutrition, nutrition blog, Nutrition Tip


February 21, 2019

Multi Grain Oatmeal

By The DAHLC The DAHLC

Whole grains are part of a healthy eating pattern providing important nutrients including fiber, vitamins, and minerals. As part of a healthy diet, they may help prevent disease, aid in weight management, and improve bowel function. Although many individuals consume grains, often whole grains are not selected. The Dietary Guidelines for Americans recommends consuming at […]

View full entry

Tags: Blog, Eat Well, Fit & Flavorful, Food, Healthy Eating, Nutrition, Nutrition Tip, Recipe


February 18, 2019

Whole Grains 101 – Why Are They Healthier?

By The DAHLC The DAHLC

By Chris Chargo, St Marys Hospital Dietetic Intern Why are whole grains so important? This is a question that I get asked all of the time. Everyone knows that whole wheat bread is better for you than white bread, but a lot of people don’t understand why that is. Fortunately, it’s not  all that complicated. A […]

View full entry

Tags: Blog, health, Healthy Eating, Nutrition, Nutrition Tip


January 24, 2019

Mmm… Chocolate – It’s Good For My Health?

By The DAHLC The DAHLC

Mmm… Chocolate. We all enjoy eating treats and not feeling guilty about it, right? Well, did you know that small amounts of dark chocolate (1-2 squares) may be good for your heart, increase your mood, decrease your blood pressure and help you live longer? Cacao beans or the powder made from them are an ancient […]

View full entry

Tags: Blog, Fit & Flavorful, Nutrition, Nutrition Tip


January 21, 2019

Multigrain Snack Bar with Chocolate

By The DAHLC The DAHLC

Who doesn’t love chocolate? Fortunately for you, chocolate can be a part of a healthy diet. Like any food, the less processed it is, the better it is. In this case, more cocoa and less added fat and sugar allows us to increase our phytonutrient intake without empty calories. Phytonutrients are natural chemicals produced by plants […]

View full entry

Tags: cooking class, Culinary Classes, Dietitian, Food, health, Nutrition, Recipe