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white beans and greeens


  Article courtesy of Donna Hargrove, D.O., Nutrition Editor   Want to lose weight? Eating more beans can help you achieve that goal. Beans are very nutritious, loaded with fiber, low in fat, cholesterol and calories, inexpensive, have a very long shelf life and are very filling, thus satisfying. There are so many varieties that […]

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fibrous carbohydrates

To Carb or not to Carb?

Article courtesy of Donna Hargrove, D.O., FACOG – Nutritional Editor Poor carbohydrates; so misunderstood. Blamed for all the diet evils of the world including obesity and all it’s related health problems. So many people tell me they have cut carbohydrates out of their diet and then report that they are eating more salads and fresh […]

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Article courtesy of Diana Palmer, BS, CPT Fat is a subject most of us are familiar with in one way or another.  The battle of the bulge seems to be at its all time high and “growing”.  The current topic is not going to address dietary fat.  Instead I will delve into body fat.

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Servings vs Portions

Article courtesy of Donna Hargrove, D.O., Nutrition Editor Is the fish above a serving or a portion? If you place the whole fish on your plate it is a portion. Servings and portions are not created equal. The terms are often used interchangeably, but the meanings are very different and can make a big difference […]

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Article courtesy of Diana Palmer, BS, CPT Here come the holidays, time of celebration and cheer.  With parties and jubilation come the pitfalls of diet and exercise sabotage.  So how can you celebrate and be cheerful without looking like Santa.  Try these helpful hints:

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avocado on tree


Article courtesy of Donna Hargrove, D.O., Nutrition Editor The avocado, Persea americana, native to Central Mexico, is a fruit, specifically a berry (like the tomato), and is a powerhouse of nutrition and health. Avocados belong to the Laurel family of plants which also includes cinnamon, bay leaves, sassafras and camphor. Known by many in the […]

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olive oil 1

Principles of the Mediterranean Diet

Following the principles of the Mediterranean Diet has shown to prevent or reduce the risks of heart disease, stroke, diabetes and obesity. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style […]

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Greek Yogurt

Yogurt is made by bacterial fermentation of milk sugar (lactose), creating lactic acid which acts on milk protein to yogurt its distinctive texture and taste. Greek yogurt is yogurt made with higher live and active cultures that has been allowed to sit in muslin or cheesecloth bags to filter out the whey, giving it a […]

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Fidget for Your Health!

Remember being somewhere and having a parent or relative tell you to “stop fidgeting” and sit still, you’re driving me crazy! Unintentionally they may have set in motion a behavior, sitting still, that may be seen as “good manners” but in fact may contribute to heart and respiratory morbidity and thus a threat to our […]

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Why We Need Vegetables

Article courtesy of Donna Hargrove, D.O., Nutrition Editor Even though everyone knows that vegetables are good for you, 7 out 10 Americans still do not meet the daily recommendations for vegetables.  And, Americans are eating less today than 10 years ago.  Consumers say their main reasons for not getting enough vegetables are not liking the […]

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De-mystifying Carbohydrate Lingo

Article courtesy of Donna Hargrove, D.O., Nutrition Editor What’s a Carbohydrate?   Everything we eat is made up of some combination of protein, fat, and carbohydrates. Simple sugars (like table sugar), starches (like pasta), and fiber (like oat bran) are types of dietary carbohydrates. All carbohydrates deliver four calories per gram. But please remember that […]

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The simple explanation is that we eat too much junk food and spend too much time in front of screens — be they television, phone or computer — to burn off all those empty calories. The real problem is a landscape littered with inexpensive fast-food meals; saturation advertising for fatty, sugary products; inner cities that […]

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solid trans fat


Article courtesy of Donna Hargrove, D.O., Nutrition Editor What’s Good About Fat? Fat supplies essential fatty acids (EFAs).  They are essential because your body is incapable of producing EFAs, known as linolenic acid and alpha-linolenic acid, so it must be derived from food.  In addition, fat carries vitamins A, D, E, and K, known as […]

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