How to Make Homemade Fruit and Vegetable Wash
How to Make Homemade Fruit and Vegetable Wash By Barbara Day, M.S., R.D. We had this discussion with my pickleball group about how to clean your fruits and vegetables. I live in a small town in Indiana where many farm, have gardens, can and so I enjoyed the conversation. With the new emphasis on Make America […]
The Health Benefits of Blueberries…My Favorite Fruit.
The Health Benefits of Blueberries…My Favorite Fruit. By Barbara Day, M.S., R.D. Blueberries have lots of health benefits and they taste good, too. Blueberries are high in many nutrients that will help keep your immune system running smoothly. Blueberries are a part of my daily routine. For breakfast I eat steel cut oatmeal with 1 cup […]
Time to Get Serious About Downsizing that Ring Around your Waist
It’s time to get serious about downsizing that ring around your waist. Eating better and become active every day will help you to reach your goals and you will feel better and have more energy to do all the things you want to do each day. Knowing how many active calories you are burning each day will be helpful accomplishing your goal of waist management!
Black Bean Sweet Potato Cornbread Pie
This recipe combines two of my favorite foods: sweet potato and black beans. It’s easy to make and great warmed up. I like to serve it with a spinach salad. I typically use Martha White® Gluten Free Yellow Gluten Free Cornbread mix since my husband, my son and my granddaughter have adult celiac disease.
Are Ultra-processed Foods Making You and Your Family Sick?
In today’s world, many Americans are eating more ultra-processed and processed foods and not eating real foods that contain adequate amounts of dietary fiber and other nutrients. 75% of Americans are overweight with 45% of children being labeled as overweight. 20% of kids are labeled as obese with about 1/3 of kids having diabetes or pre-diabetes around age 12.
Vegetable Beef Stew
This one-pot meal is a family favorite. It has lots of vegetables and is gluten-free. You can add salt and pepper to taste. One of my granddaughters like to add brown rice to her bowl of Vegetable Beef Stew. She has to be gluten-free so the extra calories are warranted. It seems like she is always training for a ½ marathon somewhere.
Nutrition Strategies for Tournament Day or All-Day Competitions on the Road
If you are a mom or grandmother who is in charge of carpooling your student athlete(s) to their tournament or all-day competitions on the road, here are some nutrition strategies that might help your athlete maximize his or her performance throughout the day. Or if you are an adult who competes in tennis, pickleball or volleyball competitions, you can also find some great suggestions.
Sweet Potato-Spinach-Black Bean Quesadillas
This quesadilla recipe combines many of my favorite foods which are high nutrients: sweet potatoes, spinach, red pepper and black beans. It’s no secret, I love Mexican foods and so does my family. You can easily make this gluten-free if you substitute the whole wheat tortillas for corn tortillas. I like to top my quesadillas with a little salsa, some yummy guacamole, a dab of lite sour cream, and I make a side salad with diced tomatoes and chopped romaine lettuce.
Weight Loss the Easy Way…Take a Weekly Shot but…Just Some Food for Thought
Its no big secret how obesity has tripled in 60 years. How did we get here: poor diet with lots ultra processed foods, fast food eating, and sedentary lifestyles. Ultra processed foods make up about half of all the calories consumed. The Food Industry has created lots of high sugar, high salt, junk food with enticing ads.
Magnesium Keeps Your Body Running Smoothly
Recently a family member told me his health professional recommended he take a magnesium supplement daily. She told him to look for a magnesium supplement that contain at least 200 milligrams (mg). He’s 75 years old and is also on blood pressure medicine. He asked me about what foods were high in magnesium which prompted me to write this column about magnesium. As a nutritionist, I always recommend foods over supplements unless my client doesn’t eat the foods high in the nutrient needed, they have a medical condition where they don’t absorb the nutrient well may cause a magnesium deficiency. In fact, when I was working as a performance nutritionist, when an athlete suffered from muscle cramps, besides discussing hydration, potassium status, calcium status, I also talked about magnesium. Many of energy & muscle system reactions are magnesium dependent to work effectively.
