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Tue, Oct 3 8:53am · Pumpkins, Pumpkins, Pumpkins

With the changing of the leaves and cooler temps October ushers in pumpkin flavored EVERYTHING. Desserts, cereals, spreads oh my! Why all the hype?

Pumpkin is low in calories about 80 for 1 cup puree. It’s a good source of fiber, Vitamins A and C and minerals like iron, potassium and manganese. Even the seeds are nutritious being a source of protein, magnesium and zinc.

There are many ways to enjoy pumpkins. It can be blended into oatmeal, applesauce, pancake batter, smoothies or made into a soup or bread.  Or it can simply be cubed and roasted or mashed as a seasonal side dish. Roasted pumpkin seeds can be a garnish to salads, cereals or soups.

Pumpkins can also be used as decorations either carved, used as a planter for your fall mums or a simple table center piece.

Check out our October nutrition corner board featuring pumpkins or join us in the kitchen during our culinary classes for more tips and recipes that incorporate pumpkins.

In health,

Thu, Jul 27 9:16am · Tips for Grilling

Grilling is a great way to enjoy a quick healthy meal this summer.

  • Plan ahead:
    • Thaw foods overnight in the refrigerator – time saver
    • Trim off excess fat, all sliver skin and gristle
    • Cut foods into similar sizes – helps to prevent charring as foods will cook more evenly
  • Seasoning:
    • Try using a low sodium marinade or dry rub
    • Use spices and herbs for flavor
    • Make your own marinade – Use canola oil and an acid such as vinegar, lemon juice, or lime juice as the base
      • Example: oil + lemon juice + garlic + rosemary
    • Add variety by grilling:
      • vegetables – such as peppers, zucchini, tomatoes
      • fruits – such as pineapple, pear, and watermelon
      • pizza – make sure to add lots of veggies
    • Safe Cooking Temperatures:
      • Poultry – 165°F
      • Steaks, Roasts, Chops, Pork – 145°F
      • Fin Fish, Shrimp, Lobster, Crab – 145°F or cook until flesh is opaque
      • Meat Mixtures – 165°F

If you’re looking for more cooking tips, ideas and recipes join us for our next cooking demo!

Enjoy your sizzling summer eats,

Thu, Jan 5 7:10am · Goals in 2017

As the New Year is upon us, many of us begin to think about personal or wellness goals to achieve during the upcoming year.  Like with anything, a well thought out plan can help set you up for success. As you begin to formulate your goals consider the following:

  • Set achievable yet challenging goals.
  • Create a long term goal that is supported by shorter term goals. Depending on the number you have chosen make sure to prioritize.
  • Write your goals down. Place them where you can readily see them for inspiration.
  • Determine how you will monitor progress: electronically or with pen and paper.
  • Acknowledge and celebrate when you have achieved your goals. Preferable choose something that is non-food related.
    • Examples: new running shoes or workout clothes or a massage.

As you work towards your goals remember to be patient and kind to yourself. If you do not achieve a goal refrain from seeing it as a failure but rather see it as an opportunity to learn about what didn’t work. Doing so will allow you to reassess the situation and redefine goals.  Remember take it one step at a time.

Wishing you all the best in 2017,


Oct 17, 2016 · Healthier treats and ideas for Halloween

This year for Halloween consider handing out healthier treats like small boxes of raisins, dried fruit, 100 percent fruit leathers or snacks, baked, unsalted bags of pretzels, mini rice cereal bars, or sugar free gum. Or perhaps consider handing out some candy alternatives like temporary tattoos, stickers, super balls, plastic spider rings, pencils or pens.

With the abundance of candy received get creative with the leftovers. Consider donating candy to our troops, create treat bags for local long term care facilities or future parties, or use the candy to make crafts and fall decor.

Another idea is to treat your family with some quality time together. Visit a local apple orchard or pumpkin patch, make your way through a corn maze, carve or decorate pumpkins or rake leaves into decorative bags. Remember to enjoy all this fall season has to offer.

Check out our October Nutrition Corner Poster for more tips and ideas.

In health,


Apr 6, 2016 · Nutrition for Healthy Aging

colored cauliflower 2As we age the foods we consume may help to lower the risk of heart disease and cancer while promoting cognitive health. Dietary patterns rich in vegetables, fruits, whole grains, beans, olive oil, nuts, fish and poultry are showing benefits as we age. To transition your diet to this pattern consider the following:

  • Shop for colors: Stock up on fruits and vegetables in a wide variety of colors. Fill half your plate with these at meals.
  • Swap: Try brown rice or wild rice for white rice in recipes.
  • Cook well: Healthier cooking techniques like grilling or poaching are simple ways to cook and include fish at least twice a week.
  • Eat your vegetables: Enjoy a vegetable salad topped with fruit, fish or chicken and a vinaigrette dressing.
  • Curb hunger: Between meals reach for fruit, a small handful of nuts or vegetables with hummus dip.
  • Savor and enjoy: Eat every bite knowing that you’re feeding your mind and body well.

To learn more ways to promote healthy aging join us @thedahlc for Healthy Aging Week– April 25-29. We will have opportunities for you to participate, discover, eat well and get fit all week long.

Jan 5, 2016 · Commitment in 2016

Having recently been married this past December I just embarked on one of the biggest and mostDAHLC-9016 exciting commitments of my life. With two words I now have a permanent co-captain in all life’s decisions, opportunities and adventures.  And with the New Year upon us, I’ve been reflecting on how a commitment such as marriage takes time, effort, patience and love among other things I’m sure I’ll learn along the way. This year what commitments will you make? Will you be getting married, growing your family, starting a new job or perhaps embarking on a wellness journey with a new found commitment to yourself? When focusing on your wellness journey, it’s important to remember that it’s a commitment. You must dedicate time to the gym and your workouts. It will take effort to rearrange your schedule or routine to find time to grocery shop or plan your meals. You will need to have patience as change doesn’t happen overnight. But most importantly you will need to be kind to yourself and love yourself through all the ups and downs along the way. Each day is a new day with new opportunities to recommit to you and your wellness.  Don’t forget that the DAHLC is here to help you stay committed. Seek out a training opportunity, group fitness class, coaching consult or nutrition offering to help get you started and keep you connected.

All the best in 2016,


Oct 2, 2015 · Finding Love at the DAHLC

Two amazing individuals I’m blessed to know and such a lovely story!

Oct 29, 2014 · Fall Nutrition Tips!


If you’re like me a favorite fall pastime is going to one of our local apple orchards to pick apples and stock up on other fall produce like pumpkins and squash. Once you return home are you at a loss for new, creative and delicious ways to use your bounty? Join us monthly for Fit and Flavorful where our Chef will demo healthy and delicious recipes. For October our featured recipes were Apple Dumpling and a Butternut Squash and Apple salad.

Speaking of recipes are you someone who becomes lost in a recipe with the various culinary terms you see listed…stir-frying, poaching, pan searing, Oh my!!!  If you’re looking to learn more on these and other culinary skills look no further than Creative Techniques.  Each month we offer classes that will highlight a various cooking skill and break down the basics steps needed. This month our Chef will teach you all about roasting and use of spices to flavor your foods.

Since we’re on the topic of culinary skills did you know we offer a hands on knife skills class? This class is designed to teach you how to properly and effectively use a chef’s knife to help save time in the kitchen! Who wouldn’t love less time cooking and more time enjoying your meal with family and friends?

Another unique culinary offering we have this month is I am the Chef started October 6. This is a 6 week participation cooking class where you work right alongside the Chef and dietitian to prepare tasty and nutritious meals that are enjoyed together at the end of each class. A past participant, Steve had this to say, “It was a great way to discover foods I wouldn’t have used in the past.” So please join us to discover new foods and skills.

Perhaps you have the perfect recipe on hand but struggle with all the pre-planning and grocery shopping that accompanies meal prep. Join us for our 6 week menu planning class. The DAHLC dietitians will lead you through the skills and steps you will need to effectively plan and stock your kitchen to help save meal prep time during your ever busy week.

Lastly, we offer Nutrition and Fitness classes. This class is geared towards all you dedicated exercisers out there who are working hard in the gym but perhaps not seeing the results you want. The DAHLC dietitians will help you take a look at your nutrition to see if that is the missing link in your wellness journey.

That is just a taste of all the culinary/nutrition offerings this month at the DAHLC. Remember to always look for new and upcoming classes on our website or in the Newsletter and Source. We look forward to seeing you in the future in one of our classes.

Here’s to eating well ~ Kristen