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.

Mexican Cheeseburger

This is a very quick and easy grandkid-loving recipe my grandkids love to eat especially the college grandkids who are doing their own cooking. Included is an excellent homemade sauce recipe but full disclosure, my college grandkids, just use their own store purchased toppings like thick salsa, mayonnaise and ketchup instead of making their own sauce. If you want to lower the calories, you can use reduced fat cheese and use thick salsa instead of the sauce. You can also stack the Mexican Cheeseburgers to make a double.

Keeping a Daily Food Diary Can Help You Lose Weight

In today’s world there are calorie counting apps you can add to your I-phone, I-pad or Android which makes keeping track of your foods and beverages easier. Some of the calorie counting apps are really good but many now are charging a monthly or yearly fee.

Easy-to-Fix Meatloaf Cupcakes

This is a very easy recipe to make. These cupcakes are easy quick meal for family. Meatloaf cupcakes are great to take for school or work lunches. You can add a microwave baked sweet potato and salad with blueberries or sliced strawberries to round out the meal. My grandkids like ketchup so they always add ketchup.

The Gift of Health Bean Soup with a Kick

By Barbara Day, M.S., R.D.
For a special Christmas present this year, you can mix dry beans together and give the festive bags with the attached recipe as a gift of health. Beans are a great source of both soluble and insoluble fiber. Soluble fiber can help to lower your cholesterol and insoluble fiber helps to prevent and treat constipation. Beans are low fat and high in protein, folate, magnesium, potassium and iron.

Salsa Chicken & Brown Rice Casserole

My husband and my grandkids absolutely love this recipe! My husband says it tastes like Mexican Bowl he gets at Chipotle, plus it’s homemade and much cheaper. He likes to put the casserole in a bowl with mashed up corn tortilla chips or on a corn tortilla. Adding more salsa, fresh leafy greens, guacamole and low-fat sour cream adds taste and an array of additional nutrients. Plus, it’s a gluten-free recipe.

Easy-to-Make Homemade Fruit Sorbets

I am always looking for ways to increase my intake of fruits and vegetables every day. When I am grandparenting, I like to make snacks for my grandchildren to eat that are full of nutrients and they love to eat. One of my grandchildren’s favorite treats are homemade fresh fruit sorbets. The difference between a sorbet and sherbet is a sorbet contains no dairy but sherbet contains some milk. The fruits I choose for them are the fruits they like to eat or what’s in season. For example, most of them love strawberries and peaches. Only a couple of grandchildren like blueberries which is my favorite fruit. These recipes are all gluten-free.