By Janyce Gately MS, RD, LDN, HC

This year for Valentine’s Day, why not try an alternative to store bought boxed chocolate? There are many reasons to choose dark chocolate over the more traditional milk chocolate. Dark chocolate with 70-85% cocao is a good source of powerful antioxidants called flavonoids that provide heart protective benefits.  What’s more, the higher the percentage of cocao in dark chocolate, the lower the sugar content, and you’ll find an increase in the minerals zinc, magnesium, calcium and copper.  Dip a variety of fruit in this chocolate recipe and you’ll have additional vitamins and minerals as well as fiber from the produce you choose.  No guilt included!

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By: Janyce Gately MS, RD, LDN, HC

If you find yourself rushing out of the house in the morning without time to eat breakfast, here is a nutritious breakfast idea that you can make ahead of time and take with you.  These bake up soft and chewy, full of protein and fiber.  They also make a great afternoon snack.

 

 

 

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By Jessica Roy MS RD LDN, Waverley Oaks Registered Dietitian

Superbowl usually means lots of snacking and sitting. Try to enjoy the game with healthy snack alternatives thrown into the typical game day food. Actively cheer on your team (that jumping and shouting does burn calories) to balance out the indulgent intake.

Potato and tortilla chips have a funny way of disappearing while simultaneously making you feel like you haven’t eaten anything. Try this recipe for Greek bell pepper nachos* that saves the calories from the chip and keeps all the tantalizing toppings.

Nutrition: 1/4th of recipe (6 loaded nachos): 114 calories, 6g total fat (3g sat fat), 353mg sodium, 8g carbs, 1.5g fiber, 4.5g sugars, 7.5g protein

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By Jessica Roy MS RD LDN

How do you feel about food these days? Are you confused on how to plan and enjoy healthy meals? Are you torn between all the fad diets out there? I want to reassure you that healthy eating and weight management really comes down to the quality and the quantity of your food intake. That means controlling calories to an appropriate amount for your body’s needs, and choosing a variety of nutrient rich foods (eat the rainbow!) with planned indulgences thrown in. Part of the fun in life is eating, and eating should be fun!

There are no magic foods to eat that will lead to weight loss or forbidden foods to avoid that will cause weight gain. The overall goal is sustainable healthy choices that will make you feel good. It is not always going to be realistic for you to never eat a grain of carbohydrate again nor to never eat before noon.  

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Janyce Gately MS, RD, LDN, HC

Indulging in a few favorite treats around the holidays is something that we all do, but sometimes it seems like a never-ending parade of temptations and that can leave you feeling like your resolve is constantly being tested.  There are many opportunities to come face to face with your favorite treats beginning at Halloween and all the holidays that follow—right up to the New Year.  These regular indulgences can make it hard to get back to the routine of eating balanced meals and exercising regularly.  If you are looking to get back on track in the New Year, here are some tips to help you turn the page:

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