WOAC Blog

By: Jessica Roy MS RD LDN

When I encourage individuals to eat the rainbow, I am hoping that they understand from colorful and delicious foods, and less so from vitamin and mineral tablets. The potential need for supplements is a common question that I navigate with my clients, and is of course very individualized.

I certainly support getting all, if possible, essential macro and micronutrients from food. Enjoying the taste, texture, appearance, and smell of food is so much more pleasurable than swallowing a pill.

Our bodies are designed to absorb essential nutrients from foods and not from pills. Does it surprise you to learn that if you are not deficient in a micronutrient that your body will only absorb 10-15% of the vitamin or mineral in pill form? If you are deficient, your body will absorb more to make up for that deficiency, which certainly warrants a supplement.

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By: Janyce Gately MS, RD, LDN, HC

This is a sweet and creamy dip that can be used with fruit kebabs or cut fruit.  It’s low calorie, but high in flavor.  The tartness of the yogurt pairs well with berries, peaches or a variety of melons.  Try it with your favorite fruit!

 

 

 

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By: Janyce Gately MS, RD, LDN, HC

This is the time of year vegetable gardens overflow with zucchini, which can leave you wondering what to do with them all.   If you like to indulge your sweet tooth, but don’t like all the fat and calories in traditional sweet breads, here is a great alternative. The zucchini and applesauce pair nicely in this recipe to create a moist, low fat bread that clocks in at 100 calories a slice.

 

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By: Janyce Gately MS, RD, LDN, HC

Many people switch to nondairy milk substitutes because of an allergy, intolerance or dietary restrictions. If you’re overwhelmed with the plethora of milk alternatives in the market today, you’re not alone.  With so many different types available, it can be difficult to choose the right one for your needs.

All nondairy milk substitutes are fortified with calcium and other minerals, but their nutrient profiles differ in calories, fat and protein, among other things.  This quick reference guide can help you make an informed choice based on what you may be looking for; maybe something lower in fat, or perhaps what you may be looking to avoid, i.e. sugar.  Despite this information, your taste preference may be the deciding factor.

 

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 by: Jessica Roy MS RD LDN

This is the first summer that I am lucky enough to enjoy my local farm CSA program. I get excited each week to see what I will receive in my half share, which comfortably feeds my family of 4 (two little ones) with plentiful veggies and some fruit each week. I have made my own kale chips, sprinkled dill over salmon and scrambled eggs, and made a peach panzanella salad. This week, however, I felt uncertain with the large head of cabbage.

Cabbage, besides cole slaw and corn beef and cabbage, how would I use this? If I am feeling afraid of this green veggie, how must others be feeling when they get veggies they are uncomfortable preparing?

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