Author: Brenda

When I was toddling around in diapers I was a picky eater who often got ‘sick’ after eating. At first, my mom thought it was a phase but as I got older my eating patterns and symptoms didn’t improve so she scheduled a doctors appointment.

The nurse recommended removing all dairy foods – milk, cheese and yogurt. My mom followed the recommendations and started giving me Soymilk. According to my mom “That was it! I was a ‘healthy’ kid.”

So, I have been drinking non-dairy milks for most of my life and well… I’ve learned a lot along the way. Some non-dairy milks are not fortified with essential nutrients (like calcium and vitamin B12) and others have a ton of added sugar. To top it all off, the emulsifiers in some are not stable above a certain temperature so the solids separate out when heated (no hot cocoa…insert pouty face).

So, if you are sensitive to dairy, are vegan or just want to try something new: here are (in my opinion) the best non-dairy milks around.

Continue reading “The best non-dairy milk.”

As a Registered Dietitian I am often asked what foods I always have in my pantry, refrigerator or freezer and why.  In this blog series we will dive into my kitchen and discuss all of the essentials, the nutritional value of each item and ideas for how to incorporate them into your lifestyle.

A well stocked pantry is an essential ingredient in the foundation of a healthy lifestyle. Let’s start with a couple of my ‘good morning’ pantry essentials. 

Continue reading “Build a Healthy Lifestyle: Breakfast Essentials”

Nutrition and eating healthfully have a direct impact on your energy, motivation, and productivity. To keep energy levels up, eat nutrient dense snacks at regular intervals throughout the day—about two hours before, and two hours after a meal. A nutrient-dense snack provides: protein, healthy fat, fiber, and about 150 calories. The following snacks will silence cravings and keep you from overeating in the evening.

Between Jonathan’s track meets, Lily’s dance classes and baby Rose’s swimming lessons, it may seem difficult to plan healthy meals and snacks. Here are five simple tips to streamline meal prep and have healthy choices ready during the back-to-school rush.

Continue reading “Five Ways to a Fast and Healthy Meal”

According to the National Confectioners Association, Americans buy more than 700 million pieces — about 120 million pounds — of Easter candy annually. That is nearly half a pound of candy for every man, woman and child in the country! As a nation, it is estimated that we consume 16 billion jelly beans during the Easter season. If those jelly beans were placed end to end, they would circle the globe almost three times. So, before stocking up on chocolate eggs and jelly beans, consider these alternatives to traditional Easter candy.

Classics like cheesy appetizers, burgers, hot dogs, pretzels and beer may get you in the GameDay mood but they can really pack in the calories and sodium. One soft pretzel with butter has almost 500 calories. To put that in perspective, the average woman would need to cycle for 81 minutes at 10 mph to burn off those calories!

There are, however, healthier GameDay choices. Keep reading to learn about delicious tailgating party foods that also get a registered dietitian’s stamp of approval.

Continue reading “Healthier GameDay Foods for your Next Party”