Tuesday, June 30, 2020


Here is a great, healthier alternative, when your chocolate craving kicks in! Chia seeds are a packed with nutrients. They are an excellent source of omega-3 fatty acids and antioxidants, they also provide fiber, iron and calcium to your diet.  

Monday, June 29, 2020


The best way to succeed at eating healthy is to allow yourself to indulge every now and again. Remember when it comes to nutrition, moderation is key! 

A great middle ground for occasional indulgences is "healthier" swaps for your favorite calorie dense foods! Give these "swaps" a go:

Potato chips 👉 Crispy Kale Chips (Recipe HERE)

Chocolate ice cream 👉 Chocolate Chia Pudding (recipe HERE)

Ice cream 👉 Frozen Yogurt

Peanut butter cookie 👉 Graham Cracker with PB

Crackers 👉 Seasoned Popcorn

High-sugared granola bar 👉 Oatmeal Energy Bites (recipe HERE)

Milkshake 👉 Real Fruit Smoothie

Cookie 👉 Banana Oat no-bake Cookies

Ice cream 👉 Banana Freeze

Brownies 👉 individual Serving Ramekin Brownie (for guaranteed potion control) 

Easy, healthy swaps are a great way to improve calorie intake and prolong healthy eating commitment. Indulge in moderation, and make simple swaps for healthy habits today!


Have a smartphone? Want a FREE simple app to help track progress and encourage healthy eating? Check out this FREE app, designed by the USDA to set nutrition goals and track progress. Studies show tracking and following behavior change produces higher results and improved commitment. 

Start simple and track your progress to a healthier you, today!

Wednesday, June 17, 2020

Creamy Avocado Pasta

In a previous post we discussed the health benefits of avocados (click here for more info). This week our local grocery stores are highlighting avocados as a top sale item, along with other delicious produce choices! 

I couldn't help upload another family favorite! This recipe is bursting with flavor AND all ingredients are on sale through June 23. Missing the meat? Add grilled chicken to complete this entree! 

Bring on summer with this light, healthy dish that your family is sure to love.

Creamy Avocado Pasta

·     8 oz Dry Pasta
·      1 med Tomato (diced)
·     1 Green Onion (chopped)
·     1 lg Ripe Avocado
·     ¼ tsp Garlic (OR 1/8 tsp garlic powder)
·     Juice from ¼ of a Lemon


1.  Bring a pot of salted water to a boil, cook pasta according to the package, and drain (reserve ¼ cup of water).

2.  Mash the avocado in a separate bowl. Stir in the garlic and lemon juice, season with salt and pepper.

3.  Add ¼ c reserved pasta water to the avocado mixture.  

4.  Add pasta, tomatoes, and green onion. Toss until the sauce coats the pasta (if too thick, add water). Enjoy!

Tuesday, June 16, 2020


Have you ever searched smoothie recipes, to find a long list of ingredients you don't have? Or created a smoothie that was anything but delicious, just to be wasted and thrown out? 

Smoothies are a great way to start your day with nutrients to boost your immune system and metabolism. They can be especially convenient if you have shelf stable ingredients on hand. Some fruit has a short shelf life, which can make smoothie creating a hassle. Frozen fruit (and veggies) are a great way to keep nutrient dense foods on hand long-term.

Check out this smoothie recipe. It is insanely versatile. Any fruit on sale or on hand, it'll work! It requires only frozen ingredients (aside from milk and water). It's a great way to keep a nutrient dense breakfast option always available!

Smoothie pro? Check out this recipe guide to create your own masterpiece in 3 easy steps:

Tuesday, June 9, 2020

Avocado Mango Smoothie

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. 

Although most of the calories in an avocado come from fat, you can rest assured these veggies contain healthy fats that our bodies need! 

Here is a great recipe to enjoy avocados this week!

Wednesday, June 3, 2020


Protein is an essential part of a healthy, well balanced diet. Protein makes up the building blocks of organs, muscles, skin and hormones. Your body needs protein to maintain and repair tissues. Children have an increased need for protein, as their bodies are rapidly growing and changing.

Another result of adequate protein intake is reduced appetite and hunger levels. It also improves muscle mass and strength, boosts your metabolism and reduces cravings!

Studies show, eating protein can help you loose weight and belly fat while increasing your muscle mass and strength. The recommended daily intake (RDI) for protein is 46 grams for woman and 56 grams for men. 

Protein can be found in a wide variety of foods and is essential in a healthy diet. High protein foods include: lean chicken, lean pork, tofu, beans, nuts/seeds, fish and eggs. The protein content can be viewed on the dietary nutrition facts label.

Getting adequate protein intake is not difficult! Here are simple, inexpensive high protein snacks that will increase your protein intake and boost weight loss:

1. Jerky
2. Trail Mix
3. Turkey Roll-ups
4. Greek Yogurt
5. Veggies with Yogurt Dip
6. Nuts and Seeds
7. Hard Boiled Eggs

8. Peanut Butter with Apples
9. No Bake Energy Bites (recipe HERE)
10. Cheese Slices
11. Handful of Almonds
12. Roasted Chickpeas
13. Hummus
14. Fruit and Nut Bars
15. Edamame 

These high protein foods are great to have on hand when hunger strikes between meals! They'll keep you full and satisfied and prevent patterns of grazing between meals.