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Featured Articles & Recipies
Mango Cardamom Frozen Yogurt
By Katie Lehn, RD As the weather gets warmer, I find my craving for cold treats beginning to heighten. But fear not! There’s no need to turn a cold shoulder to your sweet tooth. Try out this tantalizing take on a mango lassi. It’s creamy, sweet and made with no added sugar! Cardamom is the […]
Wild Pink Salmon Salad
This delicious salad takes a spin on the classic tuna salad we are all too familiar with. Canned salmon comes with all the convenience of canned tuna and more! Get a boost of anti-inflammatory omega-3 fats while decreasing your exposure to mercury by choosing canned wild salmon over canned tuna. Does the idea of chopping, […]
The Body Image Continuum & What You Can Do
As dietitians, we talk with people every day about what they eat and how they live their lives. Ultimately, we hear how they feel about themselves and their bodies. In our society, we are inundated with messages about food and an idealized body type. Children as young as three years old develop body image uncertainty […]
Diabetes De-mythed
By Katie Lehn, RD Did you know that insulin resistance and diabetes are the leading causes of heart disease? Managing blood sugar is critical to preventing and managing heart disease. Thinking about blood sugar control, may pose a threat to the joy associated with eating, however, lowering your blood sugar does not mean one must create […]
5 Steps to a Nourished Heart
by Katie Lehn, RD Celebrate American Heart Month by honoring your cardiovascular system. Whether you have heart disease personally, in your family history or not at all, these heart healthy habits will benefit you! Consider focusing on one of these five concepts throughout the month of February. 1) Get Active Daily Find an activity you […]
Cooking with Emotion
by Katie Lehn, RD A couple years ago I spent my first Christmas away from my immediate family. I was surprised by how much it affected me. It’s funny how you don’t realize the role company plays during the holidays until it’s lacking. I enjoyed a lovely Christmas with my extended family in Tucson, however, […]
Fast Food: Sweet Pork Patties, Mashed Butternut Squash & Broccoli
Fast, delicious and healthy…this is what we are all striving for. Well, maybe not all of us; some of you have the flexibility to take your time in the kitchen, and that is a truly wonderful gift. But for many, fast food is a reality and the goal is to make it delicious for your mind, […]
Chinese Takeout…Revamped
One of my favorite comfort foods is Chinese takeout and I think it’s safe to say I’m not alone in the struggle to find nourishing options. In my attempt to make a healthier choice while ordering in, I recently came across a delicious dish of Chinese broccoli with garlic sauce. Let me tell you, Old […]
Nourishing Oatmeal
While oatmeal is wholesome and unprocessed, this breakfast staple can spike blood sugar and leave you starving a few hours later. Oatmeal needs a little “help” to make it balanced and delicious. By adding almond flour, egg and spices you cut the sugar, increase nutrient density and maintain optimal appetite control. Plus, the consistency of the […]
Healing Powers of Spices
The typical American diet is deficient in spices. Is yours? If you aren’t including ample amounts of a variety of herbs and spices into your cooking, you are missing out on Nature’s gift to us. March is National Nutrition Month, and this year the theme is Savor The Flavor of Eating Right. If you believe […]
An Eye Opening Appetizer
by Katie Lehn, RD Holiday parties are full steam ahead and bring to mind the question of: What to bring? Baked goods seem to get the most attention at these events and who doesn’t want to be recognized for a job well done? However, I challenge you to use your next potluck as an opportunity to […]
Classic Kale Salad
Per request, here is the recipe for my Classic Kale Salad. I hope you enjoy it as much as I do! One tip: if you enjoy a little more crunch to your salad, omit the avocado and add 1-2 tablespoons more olive oil. This will allow the bread crumbs to stay extra crispy. PrintClassic Kale […]
Cumin Kale Salad
I have been sticking to the same Kale Salad recipe for far too long. It’s a simple combination of garlic, lemon, olive oil, parmesan, bread crumbs and pepper. Yes, it’s a tasty one however it’s important to mix things up especially when it comes to color. The more color we eat, the more micronutrients our […]