Wellness Blog

Tips for a Healthy Halloween

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As a registered dietitian, I’m often advising parents on a healthy approach to dealing with holidays that are filled with candy and treats. Parents are often concerned about the quanity of treats that their children often receive during these celebratory events. It’s important to set a good example which includes demonstrating how treats can be incorporated into a healthy lifestyle. I’ve included a few tips on how to handle halloween and provided my favorite sweet and savory snack options for the fall. Tips for a Healthy Halloween: Incorporate candy after a balanced meal. Keep favorite treats and donate the rest. Store candy out-of-sight….

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Change Your Approach to Weight Loss: Tips to Avoid “Fad” Diets

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Do you want to lose weight? It’s hard to avoid the myriad of diet advice that is on social media and in magazines. Not to mention the well-meaning advice from family and friends that share their latest and greatest advice regarding the “best” diet to try. The diet industry is a 70.3 billion dollar business that unfortunately doesn’t always offer the best guidance or frankly long-term weight loss results for individuals. How many times you have you tried a diet only to lose the weight and unsuccessfully maintain the weight loss?   Avoiding fad diets is important. They are a…

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Packing Healthy Lunches

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August often means a return of fall routines. Packing lunches for work and school is one routine that is worth the time investment. Packing lunches can not only save you money but also ensure that you are providing your body with mid-day fuel that is nutritious and delicious. Oftentimes people get bored with packing lunches but it doesn’t need to be so monotonous. Lunch can certainly be more exciting than a simple sandwich.   Consider these tips for packing a delicious and nourishing lunch meal.   #1. Balance Focus on a balance of lean protein, healthy fat and high fiber…

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Diabetes & Physical Activity

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Did you know that physical activity is free medicine for your body? That’s right physical activity has many benefits including lowering blood glucose, blood pressure and cholesterol. Physical activity also plays an important role in lowering stress and anxiety as well as boosting mood. Focus on all the places you can increase your physical activity including work, home and when you are out. Here are a few tips for creating a more active lifestyle: Focus on activities that you enjoy. The gym is not the only way to stay physically active. Walking the dog, gardening, and cleaning your house all count as physical activity. Set…

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Best Foods to Add to a Plant-Based Diet

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Transitioning to a plant-based diet doesn’t need to be difficult. Focus on planning easy meals and snacks that have a combination of plant-based protein, fiber-rich carbohydrate choices, healthy fats and loads of non-starchy vegetables! Add these foods to your grocery list to create a variety of meals and snacks throughout the week. Nuts A handful a day or 1/4 cup of nuts is fantastic for heart health. If you keep the portions to 1/2 cup or less daily this will not negatively impact your weight management plan. Nuts are full of healthy fat, protein, fiber and important vitamins and minerals….

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Mango Strawberry Salsa with Sriracha Mahi-Mahi

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INGREDIENTS FOR MANGO STRAWBERRY SALSA 1 cup mango, diced 1 cup strawberries, diced ½ cup red onion, diced ½ cup yellow pepper, diced ¼ cup of cilantro 1 lime, juiced (¼ cup) ¼ tsp of pepper INGREDIENTS FOR SRIRACHA MAHI MAHI 4, 3oz  pieces Mahi Mahi 1 tbsp olive oil 1 tbsp sriracha Directions for Salsa: In a bowl combine the prepared mango, strawberries, red onion, yellow pepper, and cilantro. Drizzle with the juice of 1 lime and add ¼ tsp of pepper. Let the salsa mixture rest while you prepare and cook the fish. DIRECTIONS FOR FISH: Preheat the…

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New Diabetes Education Classes

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The FPCA has become a Medicare Certified Diabetes Self-Management Education program through AADE-Accreditation.   FPCA was recently named an accredited diabetes education program by the American Association of Diabetes Educators (AADE), a National Accredited Organization (NAO), certified by the Centers for Medicare & Medicaid Services (CMS). This will provide individuals with diabetes increased access to high quality diabetes education services. What is Diabetes Education? Diabetes education is a collaborative process through which people with or at risk for diabetes gain the knowledge and skills needed to modify behavior and successfully self-manage the disease and its related conditions. The program is…

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April is Alcohol Awareness Month

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Did you know that April is Alcohol Awareness Month?   Drinking alcohol in excess can contribute to: Risk of injury Violence Drowning Liver disease Some types of cancer.   During Alcohol Awareness Month the FPCA Wellness Center encourages you to educate yourself and loved ones about the risks of drinking in excess. The National Council on Alcoholism and Drug dependence is one place to find more information about alcohol abuse.   Here are some quick tips to help you focus on reducing alcohol consumption: Limit drinking to no more than 1 drink per day for women and no more than…

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3-Ingredient Pineapple Ice Cream

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3-Ingredient Pineapple Ice Cream  Serving Size: ½ cup Servings: 6   Ingredients: ½ cup of 2% Milk 1 Banana, frozen and sliced 3 cups pineapple, frozen and cubed   Directions: Add milk, banana and pineapple chunks to a food processor. Blend the ingredients together until the mixture is a creamy soft-serve consistency and there are no longer pieces of fruit visible. Put the mixture in an airtight freezer safe container and freeze until solid. Enjoy with fresh fruit and toasted coconut.   Nutrition Facts: (½ cup serving) Calories: 70 Total Fat: 1 g Total Carbohydrates:16 g Dietary Fiber: 2 g…

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Apple Nachos

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Ingredients: 1 small medium apple 1 Tbsp Nut Butter (Try peanut, almond, sunflower, etc)   Topping Ideas: 1 Tbsp mini chocolate chips or cacao nibs 1 Tbsp dried fruit (Try cranberries, raisins or cherries) 1 Tsp coconut, shredded 1 Tsp seeds (Try hemp, pumpkin, sesame, etc) 1 Tsp spice (Try cinnamon, ginger, cardamom, apple pie spice mix, etc.)   Instructions: Use mandolin or knife to slice apple into thin slices. Arrange slices on plate. Microwave nut butter in microwave for about 30 seconds or until nut butter reaches a thinner consistency. Drizzle nut butter over apple slices and then top…

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