Courtney the RDN

Eating right doesn't mean we need to deprive ourselves of the foods we love. We can still make delicious foods that are good for us by switching up the ingredients. http://www.nowaco.com/ Cauliflower is quite the versatile vegetable that can be substituted in many recipes. Steamed cauliflower has a bland taste that allows it to be added to many dishes without anyone noticing (add steamed, pureed cauliflower to your cheese sauce for light and fluffy mac n' cheese). Cauliflower canned be steamed and it will still hold its structure, the tops are great substitutes for rice. After steaming cauliflower, the tops can be pureed to produce a silky and velvety texture which can be substituted for cream sauce or even mashed potatoes. Thanks to its white color, it won’t weird anyone out when using it as a healthy alternative. Cauliflower is high in calcium, potassium, folate, and Vitamins A, C, and K. Cauliflower Alfredo Sauce Makes about 5 cups http://pinchofyum.com/c...

http://demo.oboxsites.com/handmade/ gallery/breakfast/ Working with bariatric patients, I've noticed something alarming. Many people I speak with before surgery do not eat breakfast! They tell me they know breakfast is “the most important meal of the day.” But something is keeping them from putting their knowledge into action. Therefore, I'll stress multiple reasons why breakfast is important. I hope at the end, everyone will provide comments on what they do to get a good breakfast each morning. This way we can all help each other improve our morning meals. http://www.popsugar.com/fitness/ How-Eat-Breakfast-Lose- Weight-23200198   1.        Breakfast provides more essential nutrients. There are so many nutrients our bodies need to function. Skipping breakfast means we miss an opportunity to give our bodies those nutrients we need.  Most Americans don't get enough fiber, calcium, folate, iron, and B12 in their diets. After bar...

http://en.wikipedia.org/wiki/Butter The Facts about Fats The different types of fats are classified into three categories: saturated, monounsaturated, and polyunsaturated. The type of fat that predominates in the food dictates how that food is classified. For example, saturated fat makes up the greatest percentage of fat in butter. Therefore, it is a saturated fat. Fat from Vegetable, Nut, and Seed Oils These oils have the highest make up of monounsaturated and polyunsaturated fats. These fats are important in reducing cholesterol. Monounsaturated fats, in particular, help to lower bad cholesterol while raising good cholesterol. http://www.timigustafson.com/2010/ why-your-heart-health-matters/ There are many different types of oil made from a variety of products. Each oil contains a make-up of saturated, monounsaturated, and polyunsaturated fats. Canola oil and Olive oil are best for cooking. They have a mild flavor that will not overpower food. Peanut a...

Choosing fresh, unprocessed foods provides us the best nutrition. Packaged foods usually have something we do not want in them.   Things such as increased processing, added sugars, and artificial flavors are lurking behind many of our packaged foods. But lets be real, how many of us have enough time to prepare three meals, plus snacks from scratch everyday? None of us!!! Inevitably, we will turn to packaged items. When we do, here are some things to keep in mind What I wish labels looked like The UDSA requires standardized labels on all packaged foods. This means the package must tell you exactly what components you are getting. The point of this is to help consumers make more informed decisions. We can see the basics like calories, fat, carbohydrates, protein, fiber, sodium and certain vitamins and minerals.But, we still have to determine if those numbers on the label are good or bad for us. The following are some things to keep in mind when interpret...

images2.layoutsparks.com With fall well on its way, it is easy to get off track with our diets. Holiday parties and social events with friends and family can lead to mindless eating and loss of portion control. We also may find that we are sacrificing time to exercise for other “more important” events. Before you know it, exercise and good nutrition habits are put on the back burner. Here are some ways we can stay on track this fall.  Eat only while sitting down ikea.com At parties and family events, it is easy to graze while being social. One Deviled egg leads the cheese and sausage tray, which leads to the chip and dip bowl. Without even knowing it, you have eaten a whole meal, and dinner hasn’t even started yet. Instead, make it a habit to only eat while sitting down at the table.  This way, you aren’t tempted to mindlessly eat, which can leave you feeling unsatisfied. Instead, make your plate, sit down, and enjoy your food. This mindset can e...