Latin Adobo Chicken Tacos

latin adobo chicken tacos

Craving some sort of pulled “meat” wrapped in a tortilla for supper, but not having pork or beef in the house, I took a chance on chicken breasts. After a brief google search, it became apparent that some sort of Latin inspired recipe was going to take center stage.  Luckily, I had some canned beans, Adobo sauce (I knew it would come in handy one day!), frozen corn and even some fresh toppings just waiting to be devoured. And thus Latin Adobo chicken tacos were born!   The recipe was super easy to make especially since I used my crockpot- […]

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Whole Wheat & Sesame Crackers

whole wheat sesame crackers

I have always wanted to try to make my own crackers and thought the upcoming holiday parties would be the perfect time to try. Of course, the recipe had to be easy and contain ingredients I already had in the house. After a brief google search, Martha Stewart’s whole wheat and sesame crackers peaked my interest. They were easy to make and tasted great (a kind of savory shortbread cookie). Unfortunately, they did not hold up under the pressure of slathering them full of toppings. (Keep you eyes peeled for the cheese ball recipe that knocked the socks off everyone […]

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Hearty Sausage and Mushroom Sauce

hearty sausage and mushroom pasta sauce

I love a thick, hearty meat sauce when the weather gets cold. I also like saving money and sneaking in more vegetables to meals. This hearty sausage and mushroom pasta sauce satisfies both! Since mushrooms have such a hearty taste and have the same texture as ground meat, they blend perfectly with the sausage meat. By using the mushrooms, you can use less meat and save money. By using sausage, the meat is pre-flavored and quick to whip up.   Of course, you can use any pasta you prefer- long noodles, penne, rigatoni (my personal favorite), whole wheat, even gluten […]

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Waste of resources: Who has time to diet?

Who has the time to diet

Dieting is a waste of energy, time and money. I don’t know about you, but I certainly have none of those to spare! I am a HUGE advocate of intuitive and mindful eating to manage health. It encourages a way of eating that fits with your “eating personality” & food preferences, it is easy to integrate regardless of where you are geographically (on vacation, on a business trip or enjoying breakfast bed) and perhaps most importantly, has nothing to do with starvation or deprivation.   The Psychology of Dieting An article touches on this subject with great insight. It is from the […]

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The ONLY secret ingredient you will need this year

secret ingredient for health

I have an amazing recipe I’d like to share with you that has been inspired by my recent social feeds. It contains a secret ingredient that helps squash food cravings and cut down on portions, both of which help with weight management! But first, a little background on what I saw on my feeds that stirred up some emotions and motivation to share this secret ingredient. First I scrolled past what looked like a dessert, but the description indicated it was a protein cake mixed with protein whip cream topped with protein pudding for someone’s breakfast. Then I saw a […]

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Mindful Eating Series with The Grounded Therapist (#2)

mindful eating sereis

Mindful Eating can be helpful in so many different aspects of healthy eating: it can help naturally reduce portion sizes (if you tend to over eat due to emotions or mindlessness), it can help reduce emotions that can lead to eating when not hungry and improve confidence in food choices. It does, however, take some practice to truly work. That is why actively taking part in activities that increase mindfulness are integral and is how/why this series came about!  Here is what Rachel, the Grounded Therapist, had to say about Mindful Eating in Part 2 of our series:  I really wanted to […]

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Why Heart Healthy Eating isn’t as Bad as You Think

heart healthy eating

February is Heart Month!  If you’re thinking this has something to do with chocolates or roses, think again! This national campaign has been going strong for more than half a century. The goal is to raise awareness (and donations) for the Heart and Stroke Foundation and highlight the risks of heart disease and stroke.  Coming from a nutrition background, we used to talk about avoiding eggs and cutting down on fat to help reduce risk for heart disease. Oh, how the times have changed. The most recent recommendations released are the Dietary Guideline for Americans by the USA Government. Interestingly, these guidelines […]

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Your Guide to Eating (and enjoying!) Beans and Pulses

guide to pulses and beans

Co-written with Jenna West, dietetic intern You may have heard that the UN Generally assembly has declared 2016 as the International Year of Pulses. The point of this campaign is to shine alight on the nutritional and environmental benefits of eating more pulses. If you are not sure what exactly a pulse is, let alone why you should eat more of them, we’ve got you covered! Here is our quick and easy guide to understanding pulses and (perhaps more importantly) how to eat more of them with fewer digestive symptoms. (BONUS: stick around for easy, delish recipes you can try tonight!) […]

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Why I won’t be modifying any of my holiday recipes to be cleaner, lighter or healthier.

There is one surefire way to reduce the stress of holiday cooking: stick to what you know. However, in this world of “clean eating” and never-ending hacks on how to lighten recipes, it can be hard to feel comfortable preparing traditional recipes. Here is the secret: there IS a way to get through the holidays without being fearful of holiday weight gain or overeating even if you eat special holiday foods (hint: it has nothing to do with skipping meals, switching out sugar for agave syrup or passing up your favorite foods and feeling deprived)- it is called mindful or intuitive […]

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[Radio Interview] How eating more often can help with managing your weight AND other nutrition questions from listeners

Listen in on my recent conversation with Tommy Schnurmacher on his CJAD 800!We started out talking about how eating more often can help with energy levels and in reducing binge eating. (Learn more about that in my recent video) Many listeners texted in with all sorts of great nutrition questions which led us down many interesting paths:-are high protein diets that promise incredible weight loss worth the cost?-how much fat does the average adult need every day! you’ll be surprised how much you need and why it is important to eat it!-what to do if you aren’t hungry early in the […]

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