Tag Archives: healthy

Mary Cate Eklund, RD, LDN, LMNT

What can color do for you?

Weight Management

Spring has sprung! We can start to move on from gloomy winter weather and look forward to more color. Spring is the perfect time to take a look at the color on your plate as well. Adding more pigment to your plate increases the variety of foods you eat and the nutrients your body receives, including phytonutrients. Phytonutrients are a group of naturally occurring compounds found in plant based foods that can provide positive health benefits. One of the most common names for phytonutrients are antioxidants. These compounds can provide protection against cancer and support many of our body’s functions. Here are some of the common phytonutrients we find in colorful fruits and vegetables: LYCOPENE- You will find lycopene in … Continue reading

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CHI Health

Citrus Caper Dressing

Farmers Market to Table

This recipe makes 8 cups and the serving size is 1 cup. Each serving size contains 55 calories, 3 g fiber, 1 g fat, 10 g carbohydrates, 2 g protein, 0 g saturated fat, 117 mg sodium. Ingredients 1/3 cup orange juice 1/4 cup red or white wine vinegar 2 Tbsp. chopped fresh parsley 2 tsp. Dijon mustard 1/4 tsp. olive oil 1 Tbsp. minced capers 1 tsp. sugar 1 tsp. minced garlic 1/4 tsp. black pepper Directions Chop parsley and capers in food processor in order to chop finely. Combine all ingredients in jar or bottle with tight-fitting lid. Shake well. Refrigerate until ready to serve. Shake well before serving. Makes 1/2 cup dressing.

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CHI Health

Southwestern Spaghetti Squash and Turkey Meatballs

Farmers Market to Table

Our Southwestern Spaghetti Squash and Turkey Meatballs recipe makes 4 servings. Each serving contains about 297 calories, 14 g fat (5 g saturated fat, no trans fat, 110 mg cholesterol), 990 mg sodium, 24 g carbohydrate, 4 g dietary fiber, 10 g sugars, and 18 g protein. Ingredients 4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe 1/2 lb. ground breast-meat turkey 1 tbsp. minced onion 1 tbsp. dried parsley 1 tbsp. dried basil 2 tbsp. breadcrumbs 1 large egg, lightly beaten 1 tbsp. olive oil 2 14.5-oz. cans petite cut diced tomatoes with jalapenos 2 oz. Monterey jack cheese 1/4 cup fresh cilantro Directions … Continue reading

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CHI Health

Fresh Lemon Broccoli Pesto-Style Sauce

Farmers Market to Table

Our Fresh Lemon Broccoli Pesto-Style Sauce makes 4 servings and it happens to be gluten-free! Each serving contains about 39 calories, 3 g protein, 1 g fat, 0 mg cholesterol, 5 g carbohydrates, 2 g fiber, and 90 mg sodium. Notes: To make this recipe gluten-free, use broth that is gluten-free. Read food labels carefully and contact the company if you have any questions.   Ingredients 1 cup cooked broccoli pieces 1 tablespoon lemon zest 1 tablespoon chopped walnuts 1/4 cup vegetable broth 1/3 cup plain nonfat yogurt Directions If using the broccoli stems, peel them and cut them into chunks. Rinse, cover dish with plastic wrap, and microwave for 3 minutes. Put all ingredients in blender and blend for … Continue reading

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John J. Cote, M.D.

Miserable Once a Month? 9 Health Factors That Affect Your Period

Women's Health

When pads and tampons are no match for your monthly period, it’s time to see your OB/GYN. Heavy menstrual bleeding, or what can seem to women like a raging period, can be incredibly uncomfortable, inconvenient and even painful. Clinically known as menorrhagia, this is a period that is abnormally heavy or lasts for more than seven days. If you’ve experienced it, you’re not alone. One in 10 women has excessive bleeding at one time or another. The good news is that we usually slow things down. The first step is determining the cause. During an evaluation, we will check for the following possible causes: 1. Have you changed your birth control or are you pregnant? Fluctuating hormones are a common … Continue reading

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