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My Blog


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Coffee Confusion?

Posted on 14 July, 2022 at 13:30 Comments comments (1607)


What are the benefits/risks?

Does it count towards my fluid requirement or doesn’t it?


There are lots of good things that have been discovered about coffee. It is full of antioxidants (these are compounds that inhibit oxidation- protecting cells against free radicals that can ca...

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Pineapple Juice for Wisdom Teeth????

Posted on 24 June, 2022 at 16:00 Comments comments (218)

So… A little teenage birdie told me that there is a tiktok trend to drink pineapple juice after wisdom teeth surgery because it can help with reducing swelling and helps with healing.


Is this true? Well, maybe. The problem is, there has not been any conclusive evidence showing that this helps with wisdom teeth healing Bromelain, the enzyme in pineapple juice has been utilized as a medicine and has been shown to help reduce swelling and inflammation in other thing...

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Carbs? No carbs? What?

Posted on 9 June, 2022 at 9:00 Comments comments (192)

Hi everyone- I'm back doing blogs.  Yes, I've made myself a schedule- we're all human, we all get caught up in other stuff.  I'm going to try and post or put something up for your viewing pleasure every Thursday. 

I saw a segment on one of the morning  shows that was discussing people losing weight from having a way low amount of carbs- only about 45 grams a day!  Of course if you restrict anything you lose weight but I don't see this lasting over ti...

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escarole soup

Posted on 18 August, 2020 at 13:31 Comments comments (421)
 Escarole Soup
Serves 6-8
2 tbsp olive oil
2 garlic cloves, minced
1 onion, chopped
2 carrots, sliced
1 potato, peeled, diced (optional)
2 cups chicken broth
2 heads of escarole (or kale), well washed and coarsely cut
In a large saucepan, heat olive oil and gently brown garlic.  Add onion, carrots and, if using, the potato (this breaks up and helps thicken the soup) and then after 1 minute, the broth.  Add escarole or kale, cover and let come to a boil.  Lower to simmer for 1 hour.  If it’s too thick you can add more water or broth.  
Serve in soup bowls and sprinkle with grated cheese if desired.  Serve with Italian bread. 
Variation- use vegetable broth to make it vegetarian
Also, can add beans for fiber and protein
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How to Add Fiber

Posted on 18 August, 2020 at 13:14 Comments comments (100)
Need to get more fiber and not sure how? 
Some foods that can increase your fiber intake are beans (legumes), oats, brown rice, quinoa, whole grain pasta, fruits and vegetables and nuts. Make sure bread is 100% whole wheat. 
Some cereal choices that really pack a punch are All-Bran, Grape-Nuts (No grapes, no nuts!), Raisin Bran, and shredded wheat.  In addition Cheerios and Wheaties are some cereals with fiber and low amounts of sugar. 
Just remember if you are adding fiber products you have to increase your water intake.  This is extremely important for digesting the additional fiber. 
Why add fiber?  Helps prevent constipation, adds to feelings of fullness, helps to increase your gut microbiome (which may help prevent many diseases), helps prevent high cholesterol.
Ways to add fiber?  Start by having higher fiber cereal.  Then switch your bread to 100% whole wheat.  Have fruit with breakfast and lunch.  Make sure you have a whole grain with dinner, along with 1 or 2 vegetables.  You can always add beans to soup or salads to increase the fiber.  Baked goods can be made using whole wheat flour.  Flaxseeds or chia seeds can be added to baked goods or smoothies. 
I recommend adding fiber gradually into the diet to prevent stomach upset. 
It’s worth it for all the benefits of having more fiber!
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Crunchy Ground Turkey or Ground Beef (or vegetarian meat substitute) Tacos

Posted on 13 August, 2020 at 9:54 Comments comments (228)
Crunchy  Ground Turkey (or Ground Beef, or Vegetarian meat substitute)Tacos with Avocado Salsa
Prep time: 10 mins. , cook time 8 min.
Ready in 18  mins. 
2 tbsp. olive oil
1 16 oz. package ground turkey, ground beef or vegetarian grounds
2 tsp. smoked paprika
1 tbsp. minced garlic
½ head romaine, or other dark leafy green lettuce
1 large avocado
¼ small red onion
1 tbsp. lime juice
Shredded cheddar cheese, if desired
12 hard taco shells
Step 1:  In a 12 inch nonstick skillet, heat 1 tbsp. oil on medium-high.   Add the ground turkey, paprika, garlic, salt and pepper.  Cook 6-8min., until done, using a spatula to break up meat.
Step 2: Meanwhile, thinly slice the romaine.   Halve, pit and chop the avocado.  Finely chop the red onion.  In a medium bowl, combine avocado and onion with the lime juice and remaining 1 tbsp. olive oil.  Season with salt and pepper.
Step 3:  Put the ground meat (or nonmeat) and avocado salsa in the taco shells.  Garnish with romaine or other lettuce. Add cheese if desired. 
Adapted from Savory magazine from Stop and Shop
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Avocado Salsa

Posted on 11 August, 2020 at 16:23 Comments comments (1509)
Super quick avocado salsa
1 large avocado
¼ small red onion
1 Tbsp. lime juice
1 Tbsp. olive oil
Halve, pit and chop avocado.  Finely chop the red onion.  In a medium bowl, combine avocado and onion with the lime juice and olive oil.  Done!

adapted from Savory magazine by Stop and Shop
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Grilled Greek Wraps

Posted on 6 August, 2020 at 13:51 Comments comments (788)
Grilled Greek Wraps
4 servings
¾ cup crumbled feta cheese (or fresh mozzarella)
(4 oz of either)
15 cherry and/or yellow pear tomatoes, halved
10 kalamata or other good quality black olives, chopped
1 medium red onion, halved and thinly sliced
2 Tbsp. balsamic vinegar
1 Tbsp chopped fresh parsley or 2 tbsp chopped fresh oregano
1 medium clove garlic, minced
2 tsp olive oil
1 medium cucumber, peeled, halved lengthwise, seeded and diced
1 large eggplant, cut into ½ inch thick slices
2 tbsp. olive oil
¼  tsp salt
¼ tsp freshly ground pepper
4 (9-10 inch) flour tortillas
1.     Make salad: In medium bowl, combine cheese, tomatoes, olives, onions, vinegar, parsley, garlic and oil.  Mix well.  Let stand 20 minutes, stirring occasionally. Stir in cucumber, salt and pepper and let stand 10 minutes.
2.     Meanwhile, prepare a charcoal fire or preheat gas grill on high.  Brush both sides of eggplant slices with oil and grill, turning once, 15 to 20 minutes.  (Alternatively, bake eggplant at 400 degrees F until tender, about 25 minutes). Transfer to a plate, season with salt and pepper.
3.     Spray a large skillet with cooking spray, then warm each tortilla over medium heat just until soft and flexible, about 1 minute per side.  Arrange 2 or 3 eggplant slices down center of each tortilla, overlapping slightly.  With slotted spoon (to avoid getting too much liquid)spoon salad over eggplant, dividing equally.  Fold bottom end of tortilla partially over filling, then roll into a bundle and serve. 
Tips: I baked the eggplant (due to tropical storm- couldn’t grill!) and it came out great.
Adapted from Vegetarian Times magazine
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Meal Planning Tips

Posted on 4 August, 2020 at 14:58 Comments comments (64)
How to remember meal stuff (defrosting meat, etc) during your busy mornings
Feel like you are always rushing off in the mornings, or if at home due to covid maybe you keep forgetting to take out stuff for dinner prep????
Here’s a tip.  Use one of those post it note pads.  For each day, for part of your meal planning write what it is you need to do.  For example:
Monday, defrost fish
Tues. defrost chicken
Wed. stop at store on way home to get fresh shrimp
Thurs. marinate chicken
That way you can rip off at the end of each day/task  and can be ready for the next day (and be sure to recycle!)
Nutrition 4 You, LLC
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Easy sauteed scallops!!!

Posted on 31 July, 2020 at 10:41 Comments comments (215)
Sauteed Sea Scallops
10 mins.
Serves 3-4
1 1/2 lb. sea scallops (can use bay scallops also, they cook a lot quicker)
Old Bay seasoning
Olive oil to coat pan
Rinse scallops.  Coat a large pan for sautéing with olive oil.  Heat to medium high.  Add scallops, sprinkle with Old Bay seasoning.  Cook until browned on both sides, for about 10 mins. tops. 
You’re done!  Serve with hot rice and a side of broccoli or microwaved baby potatoes and a side salad. 
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