Homemade Popsicles

If you are looking for a delicious, yet healthy dessert for your Fourth of July celebration, try homemade popsicles. My family enjoys popsicles this time of year (or any other time of year for that matter).

Butternut Squash Enchiladas

Butternut Squash Enchiladas

/>Butternut squash is one of my favorite things to grow in my garden. I love the flavor, texture, and smell of a bowl of steaming hot squash. Unfortunately, I was not able to grow butternut squash in my garden this year, but I know I can find an abundance of it (at a good price) at the Farmers Market and grocery store this time of year.


What Are ‘Ancient Grains’?

/>There is no official definition of ‘ancient grains’. However, the Whole Grains Council defines ancient grains loosely as grains that are largely unchanged over the last several hundred years. Therefore, modern wheat, which has been bred and changed over time, is not an ancient grain. Grains like quinoa, amaranth, Kamut®, spelt, farro, millet, and teff would be considered ancient grains.


A Healthier Me in 2016

It’s that time of year again when we tend to look at how we can live just a little bit healthier in the new year. For me, this means making more time for exercise throughout my day. I do alright with getting my workouts in, but I spend most of my day at a desk and I would like to work in some breaks to get my body moving throughout the day. Our bodies are not meant to be in a sitting position all day, it can damage our posture and even affect breathing. Being active for just ten minutes can help boost mental focus and increase energy.

vegetables and dip on plate

A Healthier Me in 2016: A Dietitian’s Goal

Are you curious what New Year’s goal a dietitian might set? Well, it may surprise you but my goal is to increase my vegetable intake by eating more vegetables for snacks. I eat vegetables daily, but mostly at lunch and supper. However, I don’t always get in the 2 ½ cups I need each day. The snacks I bring to work most often are fruit or whole grain crackers. These are perfectly healthy snacks that I will continue to eat but I will also swap out one a few times each week for vegetables. My SMART goal for 2016 is, ‘I will eat 1 cup of vegetables as a snack 3 times per week’. If you would like a reminder of what a SMART goal is, visit last week’s blog.

glass of water

A Healthier Me in 2016: Water

This month on Spend Smart. Eat Smart. we have been talking about setting goals in the new year.  To be completely honest, setting goals is really hard for me right now with a new baby at home.  But, in the spirit of the new year, I am going to set a public goal and you can all hold me accountable for sticking with it.

one in six Americans has high blood pressure

Take Control of your Blood Pressure

February is Heart Month, a time for us all to think about heart health for ourselves and those we love. Heart health is complicated and many factors contribute to it, but many of those factors are within our control.

Spend Smart. Eat Smart.

The Salty Six

We have blogged on the Salty Six before, but since so many of our readers are interested in reducing their blood pressure, we decided it was worth another post!

little girl with toothpaste on hands

Youth Dental Health Month

My 6-year old son complains about doing it. My 2-year old daughter would do it 5 times a day if you let her. What am I talking about? Brushing their teeth.

Pan Fried Tilapia with Orange Sauce

One Fish Two Fish

Fish is a nutrient-rich, high-quality protein that provides many health benefits. Most fish can be classified into two major categories, oily or “fatty” fish and non-fatty fish. In this case, “fatty” should not worry you. Fatty fish are very healthy to eat.

cooked salmon

What is the Story with Mercury in Fish?

You may have heard on the news that we should be concerned about mercury in fish.  Nearly all fish contain traces of mercury. Mercury is found naturally in aquatic environments. It is absorbed by fish and can accumulate in their bodies, especially in larger fish and fish that live longer. Too much mercury can be harmful for humans, especially for an unborn baby or a growing, developing child. The Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend that pregnant women, women who may become pregnant, nursing mothers, and children avoid certain types of fish high in mercury and limit weekly seafood consumption to less than 12 ounces. Most Americans consume well below this guideline.

Make Ahead Breakfast Burritos

Breakfast: It Does a Body Good

Last week I wrote about making breakfast foods for supper. I ended up making the French Toast  one night and it was a hit with my family, especially my 2-year-old daughter. We have a number of breakfast recipes on our website that could be enjoyed at breakfast, lunch or supper. I’m not much of a cereal eater but I really like the Crispy Granola. You can make it to your liking by adding different kinds of nuts and dried fruit. Breakfast Splits are a fun one for kids or to have when guests are over. You can set out bananas, different flavors of yogurt, different cereals, chopped fruit and nuts and each person can make their own splits. And my favorite breakfast recipe is our Make Ahead Breakfast Burritos. I make a batch to put in the freezer. Then I can grab one out and quickly heat it in the microwave to enjoy on busy mornings. You can also find me enjoying one at supper some nights when I’m not up to cooking!