Rice Cake Treat with Blueberry

Not sure how to curb that craving for sweets at night? Share this tasty, nutrient-dense rice cake treat dessert with your family! Ingredients 4 rice cakes 1/4 cup ricotta 2 peaches, sliced 1/4 cup blueberries 2 pinches cinnamon 1/2 cup pistachios Directions Spread ricotta over rice cakes. Top with peach slices and blueberries. Sprinkle with cinnamon and serve with pistachios. Serves 2. …

Chicken tostada recipe

Chicken Tostadas

Need a quick meal? Get these chicken tostadas on the table in less than 15 minutes! Simple, tasty, and quick, a meal your family will love! Ingredients 8 corn tortillas 2 cups rotisserie chicken, shredded 4 teaspoons olive oil 1⁄4 red onion, finely chopped 2 teaspoons cumin 2 cloves garlic, minced 1/2 cup refried black beans 4 cups cabbage, thoroughly rinsed and shredded …

Feeding Toddlers

Feeding Toddlers the Right Portion Size

Are we expecting too much when feeding toddlers during mealtime? Meal Time Picture this…. You’ve planned your weekly meals with your young kiddos in mind. You include all the food groups, it’s healthy, it’s perfect for your toddler, and the recipes say “toddler-friendly”.  You follow that Instagram account that says her little 3 1/2 year …

Avocado hummus sandwich

Avocado Hummus Sandwich

Spruce up your sandwich with this avocado hummus sandwich recipe! Provides a high-fiber, healthy fat, tasty, and filling lunch. Serves: 2 Ingredients 4 slices whole-wheat bread 1 avocado 3⁄8 cup hummus 8 slicestomato 2 handfuls cilantro, chopped 4 leaves lettuce 2 dashes hot sauce (optional) Instructions Grab your bread and lather one side with hummus. Slice up an avocado and put it on …

fiber food list

High Fiber Foods

Fiber is often a forgotten, but important nutrient. It is found in almost everything we eat. From fruits and vegetables to grains, nuts, dried beans, and peas, we eat servings from these foods daily. If you eat these foods daily, you should be getting fiber. But the problem with fiber is that we don’t eat …

Gestational Diabetes

What is gestational diabetes? Gestational Diabetes is an elevated blood sugar level in a pregnant woman that did not previously have a diagnosis of diabetes. These elevated blood sugar during pregnancy occur due to insulin resistance related to increased hormone levels.  It also increases health risks for both mom and baby during pregnancy and after …

Simple Food Swaps

Simple Food Swaps to Help you Reach your Health Goals Faster Did you know there are several easy and simple ways of changing up your diet right now? These things will give a bit of an edge on reaching your health goals faster. It’s simple: switch some everyday food items with something else that is …

Making Breakfast Simple

Breakfast or not? It is common to hear that breakfast is the most important meal of the day. Most of us may agree because breakfast gets us fueled for our busy day. However, a shocking 1 out of every 3 adult Americans actually take the time to eat a meal in the morning, with the …

Eating out on the main line

Eating Out on the Main Line

As a registered dietitian, one thing many of my patients and I discuss is limiting going out to eat. As a general rule, we know that restaurant foods are often less healthy (high in calories, sodium, and fat with little fiber). Many times, restaurants serve huge portion sizes. I promote a balanced, realistic healthy lifestyle …