Courtney the RDN

High fiber diets increase bowel movements and soften stools; making going to the bathroom less strenuous.  This is great for treating conditions such as diverticulosis, Irritable Bowl Syndrome, and constipation. But, there is a great deal more fiber does for us.  http://www.bbc.co.uk/bitesize/ks3/science/organisms_ behaviour_health/diet_drugs/revision/5/ Fiber is the part of food our bodies cannot digest. When we eat a carbohydrate, say an apple, our body breaks the carbohydrate down into the smallest form it can; sugar. We use sugar for short bursts of energy and to fuel our brain. When breaking down the carbohydrate, our body runs into fiber. Human bodies aren’t able to break down fiber, so it is sent right on through. There are essentially two different types of fiber: soluble and insoluble. Each type achieves different objectives and can be found in different types of foods.  Soluble Fiber Soluble fiber mixes in water (hence the name soluble). When mixe...

Going to the grocery store doesn’t need to be stressful. By following some general guidelines, you can save yourself both time and money.   Prepare Plan a weeks worth of meals or main dishes. By planning ahead, you eliminate time spent each day deciding what to eat, looking up recipes, and checking the pantry for ingredients. Planning also saves on calories. When we’re hungry, we choose items that are convenient and less healthy, or we hit up a restaurant. Save time and reduce the day's dirty dishes by spending one day prepping foods for the upcoming week. For example, marinate meats early for extra flavor, chop all vegetables, or cook a large batch of rice to be used throughout the week.  Make a list. By making a list and sticking to it, we reduce the likelihood of impulse purchases. The grocery store wants us to make impulse buys. Items are located in easy to reach places at eye level, encouraging us to toss them in the cart. All grocery store lay-outs have the...

Many people tell me they don't cook because it is difficult to make food for just one person. For those of you who live alone, or cook yourself a separate meal from what your family eats, this post is for you. All the recipes make 1-2 servings. Although, others are going to see how great your meal looks and will want you to make enough for them! Greens, Egg, and Ham Breakfast Bowl Makes 1 serving Ingredients: 1-2 oz diced lean ham ½ bunch of swiss chard (about 3 cups chopped), thick stems removed, rinsed well ¼ red onion, thinly sliced 1 teaspoon olive oil (optional) ½ avocado, sliced 1 egg, cooked to your preference Hot Sauce Freshly ground pepper Directions: 1. Heat oil in a large pan over medium-low heat. 2. Add the diced ham and cook until it starts to brown. 3. Add the chard and onions; let it cook until chard has wilted well. 4. Put ham, chard, and onions into a bowl. Top with cooked egg, and avocado. Drizzle hot sauce and pepper. En...