Fall’s bounty includes a wonderful assortment of winter squash. Let’s talk about some of the nutritional benefits of several different types of winter squash. Acorn Squash Acorn squash is small, round and has a dull, dark-green rind with orange markings. Generally, avoid choosing acorn squash that has too much orange—they tend to be tougher and…

This is a question we struggle with. Popular media has villainized all grains. Let’s start by identifying the difference between refined grains and whole grains. Whole grains are just as they sound. The anatomy of a whole grain includes the bran (outer layer of the grain), the germ (contains B vitamins, vitamin E, phytonutrients, antioxidants,…

According to the Centers for Disease Control, 34.2 million people have diabetes. Half of these people are not aware they have diabetes. Type 2 diabetes accounts for approximately 90-95% of all diagnosed cases of diabetes. A fasting blood sugar of 126mg/dl or higher or a Hemoglobin A1C test result of 6.5% or higher indicates you…

Recipe source: cookieandkate.com Yield:  2 cups Nutrition information (1/4 cup serving size):  82 calories, 22 grams carbohydrate   Ingredients 12 ounces (1 bag) fresh cranberries ½ cup honey or maple syrup ½ cup water Zest of 1 medium orange (about 1 teaspoon) Optional add-ins: ½ teaspoon ground cinnamon and/or ¼ cup fresh orange juice   Instructions First, rinse the cranberries well and…

The air is crisp, the leaves are changing – it’s a perfect time to turn your oven on and bake some healthy and delicious pumpkin muffins. Recipe source: wellplated.com Yield: 12 muffins Nutrition information (per muffin): 147 calories, 27 grams carbohydrate, 3 grams fiber, 3 grams fat   Ingredients 2 tablespoons canola oil 1/2 cup…

It’s apple picking season again, so we thought it was only fitting to share this healthy and delicious recipe from Barbara Canuel, our Registered Dietitian.   Waldorf Salad   2 large apples, chopped into small chunks   Add apples to large bowl with: ½ cup walnuts 1 celery rib, sliced 1/4 cup raisins   Sprinkle…

Does an apple a day really keep the doctor away? What are the benefits of including apples in our diet?  One medium apple provides 95 calories, 25 grams of carbohydrate (with 19 grams of naturally occurring sugar), 3 grams of dietary fiber and 0 grams of fat. Apples are great sources of fiber, phytochemicals, and…