Swap Your Way to Whole Foods
Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Swap Your Way to Whole Foods

Here are some easy swaps to replace ultra-processed foods with whole, nutritious alternatives:

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MyPlate Simple Holiday Tips
Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

MyPlate Simple Holiday Tips

These MyPlate tips can help you enjoy a balanced and delicious holiday season while nourishing your body!

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From Patch to Plate: Pumpkin 101
Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

From Patch to Plate: Pumpkin 101

Pumpkin is a nutrient-rich, low-calorie vegetable that offers numerous health benefits. It's packed with vitamins A, C, and E, which support immune function, skin health, and eye health, along with potassium and fiber for heart health and digestion. The antioxidants in pumpkin, such as beta-carotene and lutein, help protect cells from damage, reduce inflammation, and may lower the risk of chronic diseases. With its high fiber and water content, pumpkin is also filling and hydrating. Here are tips for selection and preparation:

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Sense of belonging impacts food choices
Lisa Andrews, MEd, RD, LD Lisa Andrews, MEd, RD, LD

Sense of belonging impacts food choices

Being a part of a group has many positive benefits. A recent study out of Florida University suggests that having a sense of belonging to a social group may also significantly affect our food choices, which could push us towards more nutritious options.

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Drop The Cookie: Ultra-Processed Food Intake Increases Risk For Stroke
Lisa Andrews, MEd, RD, LD Lisa Andrews, MEd, RD, LD

Drop The Cookie: Ultra-Processed Food Intake Increases Risk For Stroke

The relationship between intake of highly palatable, ultra-processed foods like soda, chips, and cookies is well established with the risk of weight gain and heart disease. New research now suggests these beverages and foods may pose a higher risk of having a stroke.

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War for Health Fought and Won In The Kitchen
Judy Doherty Judy Doherty

War for Health Fought and Won In The Kitchen

Every day, the war on health is fought in the kitchen, where we decide what to nourish ourselves with. The stakes are high, but so are the rewards. By making small, consistent changes—choosing whole foods over processed options, embracing cultural food wisdom, and being mindful of our eating habits—we can ensure lasting victories in the fight for better health.

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Protein .58 per serving - with meal prep idea
Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Protein .58 per serving - with meal prep idea

Here is an easy way to make hard-boiled eggs that peel well. Eggs are about $3-4 per dozen so one serving (2 eggs) averages about .58 cents. If you hard boil them ahead of time you can use them on salads, bowls, ramen, and pita pockets. Win!

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Fall Soup Ideas
Judy Doherty, MPS, PCII Judy Doherty, MPS, PCII

Fall Soup Ideas

Here are some comforting fall soup ideas that make the most of seasonal produce and flavors.

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Which Potato?
Judy Doherty Judy Doherty

Which Potato?

Potatoes come in many varieties, and each type has its own best cooking methods. Here's a guide on how to cook different types of potatoes:

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How Much Niacin is Optimal?
Lisa Andrews Lisa Andrews

How Much Niacin is Optimal?

While most B vitamins are water-soluble and benign in large amounts, niacin is not one of them. Recently, a study published in Nature Medicine indicates that a byproduct of niacin has been linked with a higher risk of cardiovascular events. This is concerning since niacin is often added to many foods or used in supplemental form.

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