Thanksgiving is a chance eat home cooked meals and desserts with the people we love.  But this is also a time that some persons go through a series of gluttony problems.  Can we change our relationship with food during this time? Yes, we can.  

For most people, food means many things besides simple nutrition. How we relate to food can help or hinder our efforts to achieve good health and reasonable body weight. People can learn a great deal about their relationship to food by keeping a daily food diary or by simple thinking about their motives every time they eat. A pattern may emerge of eating to relieve boredom, guilt or tension or to please others. For some, food has always been a reward for good behavior.  Others eat when they need to feel comforted.

Breaking the Pattern

Once the pattern is recognized, it can be broken. One way is to change some food related activities. This may involve setting a different time for eating and sticking to new time; eating onl...

October is the month and time to celebrate the connections that are happening all over the country between schools and local food!

Farm to School is unique program that connects schools (K-12) and local farms with the objectives of serving healthy meals in school cafeterias, improving student nutrition, providing agriculture, health and nutrition education opportunities, and supporting local and regional farmers. This special program exist in all 50 states, but since Farm to School is a grassroots movement, the programs are as diverse as the communities that build them.

What are the benefits of Farm to School?

Farm to School programs are based on the foundation that students will choose healthier foods.  These healthy foods includes more fruits and vegetables, that are fresh, locally grown, and picked at the peak of their flavor.   The Farm to School programs provide benefits to the entire community: children, farmers, food service staff, parents, and teachers.  Here are some statistics a...

In September, I would like to reflect on the different diverse cultural religious food practices that had happened this month.  This  month for the Jewish community was Rosh Hashanah (Sept. 4th (sunset) thru Sept 6th (nightfall) ) which is a holiday, recognized in the Jewish New Year.  It is the first of the Jewish High Holy Days, and is marked by abstinence, prayer, repentance and rest. During this time on the second day, fruits not yet eaten in the new season are served in tandem with a special blessing.  The first meal is consist of round challah, apples dipped in honey, chicken matzo ball soup, gefilte fish with horseradish, tsimmes (sweet orange colored mix of vegetables and fruit starting with carrots and adding either sweet potatoes, prunes, pineapple and sugar)  honey cake; apple cake; strudel; nuts.  The second meal: dates, figs, pomegranates, pumpkin, leeks and beets.

There was Yom Kippur (Sept 13th (sunset) thru Sept 14th(nightfall) ) This holiday is...


     An allergy is an inappropriate response by the body's immune system to a substance that is not normally harmful (Balch 2006).   Food Allergies occurs when a person's immune system generates an antibody response to the ingested food (Balch 2006).   In 2012, 5.6% or 4.1 million children reported food allergies in the past 12 months (Bloom, Cohen & Freeman 2011).  In order to see what appropriate treatment is helpful for a person who has food allergies it is important to start using different food allergies testing methods.  The different food allergy testing methods are the elimination/challenge, skin prick testing, atopy patch test, radioallergosorbent testing, enzyme-link immunosorbent assay, third generation ELISA Assays microarray chip technology and Energetic Methods (Pizzorno & Murray 2013).  There are other testing methods that have been used for food sensitivity testing and treatment but systematic scientific studies have either not been done to verify...

In June 2017, I will be starting my Secretary position with Dietitian Integrative Functional Medicine and I had a excellent opportunity to go to Seattle, Washington for a very important leadership meeting.  While I was there I had the chance to go the 19th Annual Herb and Food Fair at Bastyr University.  This a free festival that brings thousands of visitors and the theme for this year's event is "Plant as Partners: grow, adapt, transform.”

Some of the festival activities included educational speaker,  workshops, cooking demonstrations from nutrition and botanical medicine experts, nutritious and delicious homemade food, tours of the Medicinal Herb Garden, guided walks through the surrounding woods, plant sale with medicinal and culinary plant starts from Bastyr's organic garden, live music and entertainment.  

This fair is run by student-run fair, local entrepreneurs and experts in health, wellness, farm-to-table food, and natural medicine will offer w...

Holiday gatherings mean special people, special foods and lots of temptation to indulge.

While celebrations often lead to overeating, it is easy to keep things under control if you’ve got a plan.

  • Start your day with a small meal that includes whole grains, fruit, dairy foods and protein like eggs, ham or peanut butter.

  • Grab smaller snacks throughout the day, saving most of your calories for the main meal.

  • Don’t starve yourself before the meal. The longer you go without eating, the more you eat when you sit down for a meal.

  • Select foods carefully. Think about what foods you want to eat, which ones you will just sample and which ones you will skip.

Lastly, enjoy the celebration. Pace your eating and spend time visiting. You’ll eat less and feel good about what you’ve eaten.

For more information on healthy eating check out the Living Healthy website:

Are you continuing to skip breakfast?  Feel that you do not have enough time?  You probably already know that breakfast is the most important meal but once you see the benefits of having breakfast you will start eating one everyday .  There are healthy fast options you can make for your breakfast meal.  Beginning your day without breakfast is like starting your car without gas.  People who eat breakfast everyday have a better overall nutrient intake and lower intakes of fat.  Eating breakfast will help you avoid overindulging later in the day.  If you have diabetes, think about this:  A healthy breakfast can help stabilize your blood glucose and keep it stable during the time between breakfast and a snack or lunch.  Eating breakfast is a strategy common to successful weight loss maintainers.

Here below are some healthier options for your breakfast meals:

  • High fiber breakfast cereals with low fat milk

  • Low fat yogurt with fruit and poss...

Back to school again (in the Southern region of the United States) .  My, how time goes by so quickly.  This is the season where a lot of our darling children will come home for a long day of school screaming  “ Mom!” “What’s for dinner?”  or “Mom, I am hungry!”  “What do we have to eat!”   If you do not have dinner ready now you can give them a healthy snack that will tie them over until dinner time.  Pick snacks that taste good, help them to look and feel great.

Make sure that you do not give too much of a snack that your child will not have enough to eat for dinner.  But, if your child is doing something active like playing a sport, taking a dance class, biking or running around with your friends, it’s OK to fuel up with a bigger snack.

 Your child can eat lunch at noon and dinner’s at 6:00, a snack right after school–say at about 3:00–is just right. They will get some fuel to do homework or to get outside and play.

 You can pack a great snack in your...

Do you sometimes sit down and watch television after finish eat your dinner then sudden you have a urge to have that last popcorn filed bag or candy bar or even ice cream? You know you should not have it but your mind tells you go ahead. No one will know. That is what you would call Mindless Eating. Not being aware of this craving has even happen but only until you hit that scale. How does this happen? What can you do about this?

There are 6 steps that can help you to get a hold of Mindless Eating.

1. Use a bigger Fork

A study published in the Journal of Consumer Research shows that restaurant-goers who eat with really big forks (20 percent bigger than a normal fork you'd find at a restaurant) eat less food and leave more on their plates than people who eat with really small forks.
A possible explanation for this finding is that when people use small forks to eat, they feel like they are not making any big progress in eating their meal and quelling their hunger pangs, TIME reported. In...


 National Nutrition Month is finally here and this year theme is Savor the Flavor of Eating Right!  The Academy of Nutrition and Dietetics theme encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives.   #NationalNutritionMonth


So how can we Savor the Flavor of Eating Right?  The Academy of Nutrition and Dietetics explains below:  

1. How, when, why and where we eat are just as important as what we eat. Making sure to enjoy the sight, sounds, memories and interactions associated with eating are essential to developing an overall healthy eating plan.

2. Develop a mindful eating pattern that includes nutritious and flavorful foods, while also taking the time to enjoy everything that a healthful and tasty meal brings with it. That's the best way to savor the flavor of eating right!

3. It is possible to enjoy the taste and flavor of food while still maintaining a healthy diet...

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