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Test Kitchen Tuesday Instagram LIVE: 4.13.21

Test Kitchen Tuesday Instagram LIVE: 4.13.21

Join me for a LIVE cooking demonstration to learn how to pickle vegetables with Registered Dietitian and Chef, Kristy Del Coro! We'll be chatting about how quick-pickled vegetables can be game-changers in your kitchen and will pair them with some yummy main dish...

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Test Kitchen Tuesday Instagram LIVE: 4.6.21

Test Kitchen Tuesday Instagram LIVE: 4.6.21

Join me for this recording of this LIVE ketogenic cooking demonstration and conversation with registered dietitian and keto-cooking master, Shelly Marie Redmond! We chatted about how to cook low-carb while following a ketogenic diet - the foods, the techniques, and...

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Test Kitchen Tuesday Instagram LIVE: 3.30.21

Test Kitchen Tuesday Instagram LIVE: 3.30.21

Join me on the IRMS Instagram account for a LIVE cooking demonstration and conversation with Dr. Serena Chen about the gut microbiome and pregnancy - before, during, and after. This week our conversation will focus on foods and nutrients that cultivate a healthy...

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Test Kitchen Tuesday Instagram LIVE: 3.16.21

Test Kitchen Tuesday Instagram LIVE: 3.16.21

Join me for a LIVE cooking demonstration and conversation with nutrition and supplement expert Meryl Brandwein! We'll chat about how you can optimize nutrition with food and when supplementation may be necessary.   On the menu: 👉 Anti-inflammatory Salmon Carrot...

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Test Kitchen Tuesday Instagram LIVE: 3.9.21

Test Kitchen Tuesday Instagram LIVE: 3.9.21

Join me for a LIVE cooking demonstration and conversation with food sustainability expert Mary Purdy! We'll chat about how you can select foods that are not only good for your health but also good for the planet. On the menu: 👉 Moroccan Red Lentil and Butternut Squash...

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Digital Dinner Party Facebook Live: 3.4.21

Digital Dinner Party Facebook Live: 3.4.21

Let's celebrate National Nutrition Month with some nutrient-dense meals that fuel your metabolism! Join me as I prepare three recipes that are rich in B-vitamins and healthy fats that play a critical role in maintaining energy, brain function, and a healthy...

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Test Kitchen Tuesday Instagram LIVE: 3.2.21

Test Kitchen Tuesday Instagram LIVE: 3.2.21

Join me for a recording of this LIVE cooking demonstration and conversation with nutrigenomics expert Amanda Archibald! We'll chat about how compounds in foods talk to your genes to promote health and longevity. On the menu: 👉 Braised Fennel with Mint and Goat Cheese...

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Test Kitchen Tuesday Instagram LIVE: 2.23.21

Test Kitchen Tuesday Instagram LIVE: 2.23.21

Join me for a recording of this LIVE cooking demonstration and conversation about a functional nutrition approach to hormone balance with expert Melissa Groves Azarro! We'll chat about managing hormones with food and lifestyle changes while whipping up some delicious...

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Test Kitchen Tuesday Instagram LIVE: 2.16.21

Test Kitchen Tuesday Instagram LIVE: 2.16.21

Join me on the IRMS Instagram account for a LIVE cooking demonstration and conversation about nutrition and fertility with Dr. Serena Chen. This week our conversation will focus on "slow" carbohydrates, full-fat dairy, and plant proteins, all of which are associated...

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Digital Dinner Party Facebook Live: 2.18.21

Digital Dinner Party Facebook Live: 2.18.21

What if you could get healthy, simple dinner recipes to the table in less than 30-minutes? Yes, please! Join me as I prepare three dishes that you can get to the table quickly without breaking a sweat.   On the menu:  Pecan Crusted Salmon  Roasted Carrot Ginger...

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Digital Dinner Party Facebook Live: 2.11.21

Digital Dinner Party Facebook Live: 2.11.21

Try these simple healthy Valentine's Day dinner recipes yummy enough for a romantic night in [with the kiddos]?  Join me and honor the people you love, including yourself, by preparing these meal plan recipes that contain foods good for the soul  and your health....

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Digital Dinner Party Facebook Live: 2.4.21

Digital Dinner Party Facebook Live: 2.4.21

It's Snack Attack week so let's make healthy snacks that bring smiles and nutrition ! Join me as I prepare both sweet and savory healthy snacks to keep energy levels strong and spirits high. On the menu:  Tortilla Wrap Hack: Banana/Nut Butter and Apple/Cheddar  Fruit...

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Test Kitchen Tuesday Instagram LIVE: 2.9.21

Test Kitchen Tuesday Instagram LIVE: 2.9.21

Join me for this cooking demonstration and conversation about Afro-American flavors with expert Wintana Kiros, RDN, LDN of @resetlifestyle. We'll be translating a variety of flavor profiles into delicious food as we chat about the importance of cultural diversity in...

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Test Kitchen Tuesday Instagram LIVE: 2.2.21

Test Kitchen Tuesday Instagram LIVE: 2.2.21

Join me for this recording of a LIVE cooking demonstration and conversation about gut health with @guthealth.nutritionist and expert Amanda Sauceda. We'll be translating the science of nutrition into delicious food as we chat about what foods are best for gut health...

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Test Kitchen Tuesday Instagram LIVE: 1.26.21

Test Kitchen Tuesday Instagram LIVE: 1.26.21

Join me for this recording of a LIVE cooking demonstration and conversation about culinary nutrition. We chatted about translating the science of nutrition into delicious food with expert @the.prediabetes.dietitian Jackie Topol. On the menu: 👉 Za'atar Flaxseed Hummus...

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Test Kitchen Tuesday Instagram LIVE: 1.19.21

Test Kitchen Tuesday Instagram LIVE: 1.19.21

Join me for this cooking demonstration and conversation about integrative and functional nutrition. We'll be bringing Food-as-Medicine to life as we chat with Dr. Sheila Dean and answer all your questions while cooking up some delicious, healing food. Join us as we...

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Digital Dinner Party Facebook Live: 1.28.21

Digital Dinner Party Facebook Live: 1.28.21

Join me for the second half of healthy Super Bowl recipes! These simple, nutritious, and crave-worthy recipes will have your football-watching pod running to the table like a down-by-7 kick-off return in the fourth quarter. On the menu:  Sweet-and-Savory Cauliflower...

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Digital Dinner Party Facebook Live: 1.14.21

Digital Dinner Party Facebook Live: 1.14.21

These simple, crave-worthy, and healthy Super Bowl recipes will have your football-watching pod running to the table like they are pursuing a first down with fourth and inches [okay, no more    puns]. Join me as I prepare 30 days of smoothies to keep in your freezer...

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Test Kitchen Tuesday Instagram LIVE: 1.12.21

Test Kitchen Tuesday Instagram LIVE: 1.12.21

Talking about a low FODMAP diet while whipping up some delicious low FODMAP recipes with @getepicured 's Jaime Haak! We had SO much fun chatting about all things low FODMAP and how you can prepare simple low FODMAP recipes in your own kitchen. Join us as we prepare...

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Test Kitchen Tuesday Instagram LIVE: 1.5.21

Test Kitchen Tuesday Instagram LIVE: 1.5.21

Join me for this cooking demonstration and conversation about nutrition and fertility. We talk about fertility nutrition while whipping up some delicious food with one of the nation's top fertility specialists, Dr. Serena Chen of @ivf_irms. . We prepare two recipes...

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Test Kitchen Tuesday Instagram LIVE: 12.22.20

Test Kitchen Tuesday Instagram LIVE: 12.22.20

Join me as I prepare cauliflower and edamame rice recipes. Vegetable "rices" have all the texture of regular rice with lower starch, lower calories, and higher antioxidants. We will use cauliflower and edamame beans to make simple recipes using the rice-look-a-likes ....

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Test Kitchen Tuesday Instagram LIVE: 12.8.20

Test Kitchen Tuesday Instagram LIVE: 12.8.20

Join me as I demonstrate how to make red cabbage recipes! So many reasons to love red cabbage - here are two more.  Red cabbage gets overlooked as a versatile vegetable, often being added as an afterthought to salads. Why not make it the main event? There are plenty...

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Digital Dinner Party Facebook Live: 1.7.21

Digital Dinner Party Facebook Live: 1.7.21

Healthy smoothies to freeze! Skip expensive smoothie delivery services and make your own - you'll not only save money but you will be able to create custom blends the whole family can get excited about. Join me as I prepare 30 days of smoothies to keep in your freezer...

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Digital Dinner Party Facebook Live: 12.10.20

Digital Dinner Party Facebook Live: 12.10.20

Hearty vegetable salads to keep you REALLY satisfied. Salad is not the same as lettuce. Sure, lettuce can make its appearance, but it doesn't always have to be the lead character in the bowl.   Join me as I create salads so satisfying, you'll want to serve them...

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Test Kitchen Tuesday Instagram LIVE: 11.17.20

Test Kitchen Tuesday Instagram LIVE: 11.17.20

How two make two vegetarian recipes for salads that are perfect for the holiday table:👉 Shredded Brussels Sprouts Salad [with cherries 🍒]👉 Wedge Salad with Greek Yogurt and Blue Cheese Dressing 🤤   [button link="https://bit.ly/TKTLizzieStreit" color="silver"...

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How to Boost Your Health with Coffee

How to Boost Your Health with Coffee

There is something about coffee that strikes an emotional cord with people - we love it, but can you boost your health with coffee? Is it a guilty pleasure or natural superfood? We thought we would clear up any confusion and shed some light on the science-based health...

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What to Eat During Pregnancy: Myths and Facts

What to Eat During Pregnancy: Myths and Facts

What to eat during pregnancy? This question has many answers and navigating mixed messages can be confusing. Prenatal nutrition expert, Ryann Kipping of The Prenatal Nutritionist joins us here to explore some myths and facts about what to eat during pregnancy. Content...

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Family-style Meals: Benefits and Blueprint

Family-style Meals: Benefits and Blueprint

In this article you’ll learn about family-style meals, their benefits, and the basic blueprint for setting them up in your home. This blog is re-published (with permission) from The Nourished Child , a blog by Jill Castle, a childhood nutrition expert and author....

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Nutrigenomics: How Food Talks to Your Genes

Nutrigenomics: How Food Talks to Your Genes

This blog is re-published (with permission) from Amanda Archibald of The Genomic Kitchen. Here is a recording of our Digital Dinner Party where we chatted about the science of nutrigenomics while cooking up some delicious food! Download recipes from the party with...

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Best Massage Types in 2019

Best Massage Types in 2019

Contrary to popular belief, Lorem Ipsum is not simply random text. It has roots in a piece of classical Latin literature from 45 BC, making it over 2000 years old. Richard McClintock, a Latin professor at Hampden-Sydney College in Virginia, looked up one of the more...

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Holiday Hacks: 3 Time-Saving Cooking Tips

Holiday Hacks: 3 Time-Saving Cooking Tips

Holiday parties. Christmas concerts. Family gatherings. Holiday shopping. Vacations. Decorating. Baking. Whew - that’s a lot to pack into one month! [tweetshareinline tweet="Give yourself the gift of a few cooking shortcuts to take some of the pressure off so you can...

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How to Build the Perfect Harvest Bowl

How to Build the Perfect Harvest Bowl

Generally speaking, salads score pretty low on the pleasure scale. Why?  Because all too often they are an afterthought.  While a side salad of leafy greens with a simple vinaigrette is always appropriate, it doesn't take much effort to create a crave-worthy bowl of...

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Squash: From Stoop to Soup

Squash: From Stoop to Soup

We know - they’re intimidating. The mounds of colorful, tough-skinned squash and gourds arranged in boxes outside the automatic grocery doors as their more approachable, thin-skinned cousins nestle in their cozy produce-aisle beds. There’s no doubt that members of the...

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Functional Foods to Eat Every Day

Functional Foods to Eat Every Day

Functional foods are foods that have potential added benefits beyond meeting basic nutrition needs.  Functional foods can be fortified or enriched processed foods, like calcium-fortified orange juice or protein-fortified meal bars. They can also be whole foods that...

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Improve Your Mood with Food: Part 2

Improve Your Mood with Food: Part 2

In Part 1 of Improve Your Mood with Food, we covered what gut microbes are and the difference between those that reside in our guts and probiotics we can ingest.  This week we continue the conversation about the impact gut health can have on mood and stress by...

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Improve Your Mood with Food: Part 1

Improve Your Mood with Food: Part 1

In this two part series, we’ll unpack some of the exciting (and preliminary) new research about the link between gut health, mood, and stress. This week we’ll talk about your friendly resident gut microbes, probiotic foods, and supplements, as well as offer some...

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Simple Summer Solutions

Simple Summer Solutions

Summer is meant for entertaining – friends, family, al fresco dining, and maybe some chilled wine. These gatherings are more than just a good time – the social connectivity has been shown to promote longevity. Pair that with nutrient-dense food, and you have a great...

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Cool as a Cuke

Cool as a Cuke

No other vegetable screams “refreshing” quite like the cucumber and while a pair of slices on lids feels a-m-a-zing, we’re going to suggest that you consume them regularly to reap their health benefits. Cucumbers, which biologically are considered fruits, have been...

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All Dressed Up

All Dressed Up

Nothing says, “ho-hum” quite like a salad with a lousy dressing and purchased varieties often come with baggage – namely too much sugar, fat, and salt. Making your own, delicious, nutrient-dense dressing is a simple way to elevate your bed of greens. Think beyond your...

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Hydration Libation

Hydration Libation

When the body needs water our brains send the signal of thirst – an essential survival mechanism that maintains fluid balance. Having a pre-filled water flask always on hand is one of the best habits we can practice to ensure proper hydration, but even with the super...

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Game of Stones

Game of Stones

We are thrilled that stone fruit season is finally here! It’s hard to walk into any farmers market this time of year and not experience the fragrance of ripening stone fruits wafting through the hot summer air. The variety of colors of both flesh and skin suggest high...

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What’s Bugging You? Part 2

What’s Bugging You? Part 2

A few weeks ago, we shared with you some of what we have learned about a functional nutrition approach to gut healing from content expert Dianne Rishikof, MS, RDN, LDN, IFNCP, and author of the “Health Takes Guts” e-guide. We discussed some key problems that can occur...

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Fight Inflammation with Food

Fight Inflammation with Food

Can you remember the last time you cut yourself, were stung by a bee, or injured a joint? Your body reacted in a way to heal itself – to return the injured tissue to a normal state. The reaction that caused the uncomfortable pain, redness, and swelling is the result...

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What’s Bugging You?

What’s Bugging You?

We just completed the creation of a course that outlines a functional nutrition approach to gut healing and, as part of a two-part series, we want to share with you some of what we have learned from content expert Dianne Rishikof, MS, RDN, LDN, IFNCP. Dianne wrote...

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Heart-y Food

Heart-y Food

It’s no secret that keeping your heart healthy is important for overall health and wellness. Nutrition plays an important role in heart health and can help avoid or control high blood pressure, promote healthy levels of blood lipids like LDL cholesterol, and support...

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Mason Jar Magic

Mason Jar Magic

Mason jars are having their moment that extends far beyond 15-minutes of fame. Known for use in jamming, preserving, and pickling, these inexpensive and sustainable glass vehicles are perfectly suited for a recent trend – jarred salads. Mason jar salads make packing...

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Stalk Your Vegetables

Stalk Your Vegetables

No pits, no peel, no problem! Stalk vegetables are edible plants whose stalks are consumed like vegetables. They are simple to prepare, with usually just a rinse and rough chop required. Thanks to their sturdiness, stalk vegetables also make excellent vehicles for all...

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Berry Delicious

Berry Delicious

A recent conversation with my smaller children about the ingredients of a blue ICEE had them questioning, do blue raspberries really exist?  I am somewhat embarrassed to admit that I did not have a straight answer for them.  Turns out, there is no such thing as a blue...

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Get Choked Up

Get Choked Up

Thank you, spring, for the gift of many long-awaited vegetables.  This brutal winter has us craving your bounty - asparagus, garlic scapes, celeriac, fennel, and radishes.  But no spring vegetable is more coveted than our favorite thistle, the artichoke.  We just...

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How To Boost Your Beauty

Contrary to popular belief, Lorem Ipsum is not simply random text. It has roots in a piece of classical Latin literature from 45 BC, making it over 2000 years old. Richard McClintock, a Latin professor at Hampden-Sydney College in Virginia, looked up one of the more...

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TOP Vegan Cosmetics Products

Contrary to popular belief, Lorem Ipsum is not simply random text. It has roots in a piece of classical Latin literature from 45 BC, making it over 2000 years old. Richard McClintock, a Latin professor at Hampden-Sydney College in Virginia, looked up one of the more...

read more
Gluten-free: Is it for Me?

Gluten-free: Is it for Me?

In the past several years, the gluten-free products section of the grocery store has grown from just a few selections to nearly an entire aisle, reflecting the growth of a 14+ billion dollar global industry.  With the continued popularity of following a gluten-free...

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The Deets on Beets

The Deets on Beets

Beets have come a long way from the canned vegetable aisle, finding themselves on the plates of the finest restaurants adorned with lightly toasted nuts, goat cheese, and clingy dressings.  For some people, beets are an acquired taste - you cannot deny their earthy...

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Collagen Craze

Collagen Craze

Before we get into the details of collagen supplementation, we want to stress the importance of checking with your credentialed healthcare professional before taking any supplements. Reduced joint pain. Better skin. Increased muscle mass. Improved gut function....

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5 (More) Reasons to Love Avocado

5 (More) Reasons to Love Avocado

What’s not to like - creamy texture, nutrient-dense, mild flavor. We are so Team Avocado! Celebrated for its content of healthy fats, there are so many more reasons to enjoy this fruit. Nutritionally, it ranks right up there with other “superfoods”, but it’s in the...

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Go Nuts!

Go Nuts!

Get ready to go nuts! According to a 2016 study, if you eat just one serving of nuts regularly, you could reduce your risk of cardiovascular disease, cancer and all-cause death by as much as 19%. One serving of nuts per day [28g or about a palmful] can deliver...

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Recipe Recycling

Recipe Recycling

We all have moments, good and bad, in the kitchen. I remember the time I made my first cheesecake from scratch.  It was on the cover of Bon Appétit [circa 1988] and it was spectacular - perfect crust, fruit glazed top, crushed walnut garnish - and was served to "oohs"...

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Mysterious Miso

Mysterious Miso

Mix beans, mold, and salt and let sit for 6 months to ferment.  "Yum!" is probably not your first reaction to this recipe for making miso paste, but used strategically in the kitchen, miso paste can transform dishes.  Let's answer some common questions we get about...

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Commanding Crucifers

Commanding Crucifers

Cruciferous vegetables are powerful, health promoting foods. In addition to their superstar status for high concentrations of vitamins and minerals, they contain compounds that have been well studied in their ability to calm inflammation and promote detoxification....

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The Power of Color

The Power of Color

Consume a whole, plant food and you not only reap the benefits of molecules essential to life, namely the macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals), you also are the beneficiary of that plant’s lifelong battle to...

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Vitamin K: Are You “Kovered?”

Vitamin K: Are You “Kovered?”

When it comes to vitamin K, are you “kovered?” If you’re consuming leafy greens such as kale, spinach, and collard greens on a daily basis, you most likely reach your daily needs. We turned the spotlight on vitamin K to share more about other foods containing this...

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Fortunate Foods

Fortunate Foods

Is it coincidence that foods associated with luck are also health promoting? We don’t think so. Many New Year’s traditions focus on whole foods that symbolize hope and prosperity – but the real value is in the nutrition these foods offer in helping you achieve a...

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Winter Whites

Winter Whites

"Eat the rainbow" seems like sound advice.  On the basis of research noting the health benefits of pigment-rich foods, dietitians, physicians, and teachers have been advocating consumption of colorful vegetables and fruits for as long as we can remember.  But what...

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5 Strategies to Avoid Resolution Dilution

5 Strategies to Avoid Resolution Dilution

It's coming.  The tsunami of New Year's resolutions that often leaves us defeated - "I will exercise more, I will eat healthier."  All honorable goals set in an effort to achieve optimal health.  Why, as the calendar year advances, do we watch our resolve fall quicker...

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Getting to the Root of the Matter

Getting to the Root of the Matter

Root vegetables are often under-appreciated for both their culinary versatility and nutrient density.  Most are widely available, inexpensive, easy to prepare, and have longer than normal storage times - all reasons to keep them on hand.  Because root vegetables spend...

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4 Tips for Glorious, Gluten-Free Baking

4 Tips for Glorious, Gluten-Free Baking

Being gluten-free anytime of year can be difficult, but it is particularly challenging during the holiday season.  So many baked items that represent family traditions are off the menu due to the gluten-containing wheat flour used to create them. Understanding some...

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Ugly Food, Gorgeous Nutrition

Ugly Food, Gorgeous Nutrition

When it comes to the health impact of food,  it's often what's on the inside that counts.  Our default is always to select the best looking produce - shiny red apples, crisp green lettuce, and plump, unblemished berries are predicatably the belles of the supermarket...

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Six Survival Strategies for the Holidays

Six Survival Strategies for the Holidays

  Here are six simple ways to keep your nutrition on track over the holidays: Keep healthy snacks handy: Stock your office, car, purse, and kitchen with nutrient-dense snacks so you don’t get hungry. See our post, Snack Attack, for ideas. Plan for...

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Freezer Garden

Freezer Garden

So long, vibrant farmers market vegetables. It’s been nice, juicy summer fruits. We’ll miss you, fragrant garden herbs. As we lament the seasonal passing of our warm-weather favorites, our freezers can become our new gardens. For the most part, frozen fruits and...

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Cooking Matters

Cooking Matters

If you're looking to improve your health and the health of those around you, the best place to start might be in your own kitchen. According to a recent study published in the American Journal of Preventative Medicine, individuals who consumed home-cooked meals versus...

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Go Wild!

Go Wild!

We are a little late to celebrate wild rice during Whole Grain Month in September, but that doesn't mean we can't have a party!  In fact, wild rice is not a grain at all.  The semi-aquatic grass is native to North America and originated in the Great Lakes Region near...

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What’s the Deal with D?

What’s the Deal with D?

Also known as the sunshine vitamin, Vitamin D is necessary to support healthy bones and may reduce risk of certain cancers, autoimmune diseases, hypertension and heart disease.  Our bodies are able to produce and store adequate amounts of the vitamin with as little as...

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Healthy Dessert Ideas

Healthy Dessert Ideas

You know that look – when you serve a bowl of fruit and try to call it dessert. We’ve been there and want to share with you some tips for creating healthy desserts your entire family can get excited about. Healthy does not have to equal boring, but keeping desserts...

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Fall Food Spotlight: Winter Squash

Fall Food Spotlight: Winter Squash

A recent trip to the local farmers market admittedly brought a mix of emotions. Although it was sad to see the summer fruits all but disappear, the bounty of autumnal colors more than made up for it. Winter squash varieties are a fall favorite – for good reason. They...

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Family Meals Matter

Family Meals Matter

September is National Family Meals Month, a nationwide event designed to underscore the benefits of family meals and to challenge us all to share one more meal at home per week with our families. The busy demands of modern life often come at the expense of family...

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Instantly Delicious

Instantly Delicious

As the summer comes to an end, we want you to spend more time with friends and family and less time in the kitchen.  Here are a few healthy, quick cooking methods that we count on to produce delicious meals that take less time, little prep, and virtually no clean up....

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Beat the Bloat with Enzyme-rich Foods

Beat the Bloat with Enzyme-rich Foods

Enzymes help ensure that every chemical process in the body gets completed accurately and efficiently. Each enzyme serves a specific function and acts as an activator for very precise processes. These processes include absorption of nutrients, removal of toxins,...

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The Low-FODMAP Low-Down

The Low-FODMAP Low-Down

Did you know that one in seven adults suffers from Irritable Bowel Syndrome (IBS)?  Lower abdominal pain, constipation, diarrhea, bloating, altered bowel movement, and gastrointestinal upset sometimes characterize this condition.  Research conducted at Monash...

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Ch-Ch-Ch-Chia Pudding

Ch-Ch-Ch-Chia Pudding

You may know them from the Chia Pets of the 1980s, but chia seeds are making quite a comeback as a health food and for good reason. This tiny and humble superfood is quite the nutritional powerhouse.  The seeds are a great source of fiber, rich in omega-3 fatty acids,...

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HIIT Your Workout

HIIT Your Workout

Work out less and still get results?  Sign us up!  According to the American College of Sports Medicine, HIIT [high-intensity interval training] workouts provide similar benefits to conventional endurance workouts in shorter periods of time.  This type of training...

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Foods with Ap”peel”

Foods with Ap”peel”

Grab a kiwi and put down that vegetable peeler! This delicious fruit of New Zealand origin has sweet-tart green flesh with edible seeds hiding under an intimidating, fuzzy brown coat. People armed with vegetable peelers strip most kiwis, as many believe the skin is...

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Take a Dip

Take a Dip

Entertaining this summer?  Make some crowd-pleasing dips.  They are a convenient and delicious way to consume a wide variety of anti-inflammatory vegetables, spices, and healthy fats. While we love the convenience of purchased dips like packaged hummus, many brands...

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Chill Out

Chill Out

Does heat + humidity + hectic summer schedules have you running away from your kitchen?  No worries - we have a solution!  Turning on your stove isn’t the only way to create healthy meals. Summer’s bounty is full of fresh fruit, vegetables and herbs making this the...

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Farm Market Finds

Farm Market Finds

It is so encouraging to see how many farmers' markets have sprung up in our area over the past 10 years.  According to the Smithsonian, prior to developed infrastructure and refrigeration, municipal markets served as the primary resource for food in larger...

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Summer Salad Showdown

Summer Salad Showdown

Creating fresh, weekly meal plans for our subscribers is one of our favorite tasks at Living Plate!   As we approach picnic and pool party season, we are careful to include plenty of easy, delicious salads on our plans. While we develop many of our own recipes, we...

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Wine. Chocolate. Coffee.

Wine. Chocolate. Coffee.

I’m pretty sure I have captured your attention with this blog title, as there is something about this trifecta of foods that strikes an emotional cord with most people.   Maybe it’s the social aspect of winding down with a glass of wine over dinner at the end of the...

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Bowl-ing for Nutrition

Bowl-ing for Nutrition

Let’s talk about salads. As a dietitian, do I want you to eat more of them? Sure. As a cook, do I want them to be interesting and satisfying? Absolutely! This is why I have made a new commitment to calling our main course salads BOWLS. A side salad of leafy greens –...

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Fridge to Fork:  Part Two – Methods

Fridge to Fork: Part Two – Methods

Last week we focused on kitchen tools for improving efficiency in the kitchen [ Fridge to Fork: Part One - Tools ].  Now, let's talk about some quick-cooking methods that get meals on the table faster, while still keeping them healthy and nutritious. METHODS  Roasting...

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Fridge to Fork: Part One – Tools

Fridge to Fork: Part One – Tools

The last thing you want to do at the end of a long day is spend an hour + in the kitchen preparing dinner. You stocked your refrigerator with healthy food for the week [yay!]; broccoli wrapped in cellophane, bag of carrots, and two pounds of Brussels sprouts are...

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Hunger Busters

Hunger Busters

han·gry ˈhaNGɡrē/adjective informal 1. bad-tempered or irritable as a result of hunger. Soaring and crashing blood sugar levels can create a roller coaster of hormone spirals and fat-storing surges that put us on the fast track to a metabolism "bad hair day."...

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Think Outside the Box: Make Your Own Meal Kit!

Think Outside the Box: Make Your Own Meal Kit!

We love the renewed interest in cooking some have developed as a result of meal kit delivery services.  These convenient boxed meals arrive with every ingredient pre-portioned and most have simple, easy to follow recipes. We are often asked our opinion on using such...

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5 Sources of Natural Probiotics

5 Sources of Natural Probiotics

When we think of bacteria, often what comes to mind are the bad bugs responsible for making us sick and causing infections; however, there are plenty of “good” bacteria that are found naturally in our digestive system. Known as probiotics, this type of bacteria play...

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Six Simple Ways to Eat More Plants

Six Simple Ways to Eat More Plants

Family meals are a proven way to increase vegetable and fruit consumption in children, as well as promote lifelong healthy eating habits for everyone.  It would be nice to have a sit-down meal with the family every night and is something we should strive for as much...

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Eating Seasonally in Winter

Eating Seasonally in Winter

Eating "seasonally" is defined as including foods within your diet that are grown at the same time of the year you are eating them.  Seasonality also depends on the region you live in and may require that you consider what a reasonable standard of travel distance is...

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Coping with Cancer in the Kitchen

Coping with Cancer in the Kitchen

We are honored to be collaborating with American Institute for Cancer Research [AICR.org] and Cancer Support Community Central New Jersey to present a fully-funded FREE, 7-week nutrition education and culinary program for people touched by cancer. Coping with Cancer...

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Six Ways to Enjoy Turmeric

Six Ways to Enjoy Turmeric

A cousin of ginger, turmeric is a golden root that’s rich in curcumin, a compound known for its cancer-fighting and anti-inflammatory properties. Turmeric also contains a substance known as lipopolysaccharide, which helps stimulate the body’s immune system. Its...

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Ignite Your Inner Glow: Nutrition for Winter Skin

Ignite Your Inner Glow: Nutrition for Winter Skin

Cold, dry air can wreak havoc on the body’s largest organ – your skin. There are plenty of moisturizing lotions and creams on the market to help ease the dryness, but did you know that a healthy diet is just as important for keeping our skin healthy and glowing? Just...

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Avoid the Yo-Yo Effect

Avoid the Yo-Yo Effect

By Julie Harrington, RDN After enjoying the New Year's festivities and watching the ball drop at midnight, the first commercial of 2017 was a weight loss program promising quick results. It is clever marketing since many vow to make new year's resolutions to lose...

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Benefits of Pumpkin

Benefits of Pumpkin

Guest Post by Brittany Raftis, MScFN, RDN   If you’re like me, you grew up thinking that the only place pumpkin belongs in your life is on your front step on Halloween. Flash-forward a couple of decades and pumpkin is everywhere. It’s in our lattes, our favorite...

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Mindful Eating with Dr. Mike Gross

Mindful Eating with Dr. Mike Gross

Dr. Mike Gross delivered an impactful  presentation to our THRIVE Program participants during their last session.  I asked him to share some of what we learned so our greater community could benefit from his wisdom: As human beings we have a remarkable ability to...

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Mindfulness and Giving Up the Diet

Mindfulness and Giving Up the Diet

By Amy Gardner, MS, RDN of Metrowest Nutrition Diets don't work.  You've heard it before and likely know on some level that it's true.  Still, you fall victim to the trap - eat this, get thin, live happily ever after.  Has it worked yet?  No. Maybe this time will be...

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Soup’s On!

Soup’s On!

By Julie Harrington, RDN Warm, filling, flavor-packed soups are comforting on a chilly fall day. Skip canned soups that are packed with sodium and other hard-to-pronounce ingredients, and try one of these simple, delicious, and nutritious recipes. Each pot simmers...

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Snack Attack!

Snack Attack!

With Michelle Davies, Nutrition Intern We’ve all been there – it’s 3:00 pm and lunch is behind us with dinner on the distant horizon. Stomach is growling and the office vending machine and day-old muffin are starting to look like real options. For most of us, the...

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Beat the Bloat with Enzyme-rich Foods

Beat the Bloat with Enzyme-rich Foods

By Jeanne Petrucci MS, RDN and Emily DaCosta, Nutrition Intern Enzymes help ensure that every chemical process in the body gets completed accurately and efficiently. Each enzyme has an individual function and is an activator for a very precise process. These processes...

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Take a Dip

Take a Dip

Dips can be a convenient and delicious way to consume a wide variety of anti-inflammatory vegetables, spices, and healthy fats. While we love the convenience of purchased dips like packaged hummus, many brands contain unnecessary levels of fat and preservatives....

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Comfort Food Redo

Comfort Food Redo

by Michelle Davies, Nutrition Intern Turning leaves, apple picking, crackling fireplaces, and crisp evening air – all signs that fall is officially here! It’s the time of year we find ourselves craving warm, gooey comfort food in the form of casseroles, hearty soups,...

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TLS Select Thrive 8-Week Program

TLS Select Thrive 8-Week Program

Our team is gearing up to begin our popular TLS Select THRIVE 8-week Wellness Program on September 28th. Program is held on Wednesday evenings from 6:30-7:30pm and is limited to 8 participants only. It includes: Initial 1-hour counseling session with Registered...

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Fast Food

Fast Food

Supermarket chains have been quick to react to the recent surge in popularity of meal kits. Produce departments now have colorful walls stocked with prepped ingredients such as cauliflower rice, zucchini noodles, onions, pre-shredded carrots and cabbage. Freezers...

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Turn Up the Heat

Turn Up the Heat

Danielle Collins, Nutrition Intern With chilly weather right around the corner, think about turning up the heat – in your food, that is! Transform bland, mild dishes into health superstars by adding dried and fresh peppers such as chilies, cayenne, and jalapeños....

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Sheet Pan Dinners

Sheet Pan Dinners

'Tis the season when children return to school and hectic schedules ensue.  Complicated menus and big kitchen clean-ups could bring a parent to their knees.  What if you could make an entire dinner in less than 30 minutes using a sheet pan, parchment paper, and your...

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Oodles and Oodles of…Veggie Noodles!

Oodles and Oodles of…Veggie Noodles!

Danielle R. Collins, Nutrition Intern Say goodbye to that bloated feeling you get after a bowl full of pasta and say hello to a low-glycemic superstar - vegetable noodles. Vegetable noodles can be made using a spiralizer, a relatively inexpensive kitchen tool that...

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Healthy Alternatives to Chips

Healthy Alternatives to Chips

Emily DaCosta, Nutrition Intern Gardens are now overflowing with freshly-grown produce.  One great idea for excess fruits and veggies is to slice them very thin and bake them into chips. Think beyond potatoes and you’ll be surprised how many fruits and veggies can be...

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Construct the Perfect Salad

Construct the Perfect Salad

We’ve officially reached the dog days of summer, and it’s safe to say that the stifling heat outside can sometimes make it harder to want to cook over a hot grill or stove. Luckily, there is a great healthy meal option for when you’re looking to keep cool in the...

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Super Summer Slim Down!

Super Summer Slim Down!

Ready to kickstart your health this summer?  There is never a better time to start than now. This short-term program is intended to get you started on a lifelong journey to optimal health. No counting calories. No counting points. Just plenty of healthy, delicious...

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Get Your Grill On:  Tips for Healthier BBQ

Get Your Grill On: Tips for Healthier BBQ

Emily DaCosta, Nutrition Intern Grilling is a favorite method of cooking in the summer months – and why not? It gets you out of the kitchen and outside to enjoy the beautiful weather with friends and family! Grilling foods imparts a wonderful, smoky flavor but can...

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Life Hack:  Batch Cooking

Life Hack: Batch Cooking

by Emilia Petrucci, MS Candidate Tufts University According to a 2015 survey of over 1,000 people conducted by the International Food Information Council, Americans cite a lack of time and willpower as the top two obstacles to maintaining a healthy lifestyle....

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The Power of Phytonutrients

The Power of Phytonutrients

Science is amazing, but it has its limits. We have been able to identify all the molecules in certain foods. We understand the bonds that keep the individual molecules together. And yet, we cannot build an apple fit for consumption. I am willing to accept that nature...

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Pear Ginger Mint Green Smoothie

Pear Ginger Mint Green Smoothie

The sweetness of a ripe pear goes a long way here - we love it "pear"ed with ginger and mint.  The addition of lime juice strikes the perfect balance of sweet and sour.  An excellent source of of fiber and vitamin C, pears are also high in flavonoids known to improve...

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Student SOS: Fuel for Exam Season

Student SOS: Fuel for Exam Season

By Danielle Collins, Nutrition Intern May is a stressful month for high school students. Countless test acronyms buzz around the school building: AP, IB, SAT, and ACT. As students devote themselves to studying, cramming, and taking practice tests in preparation for...

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Got Greens? Top Plant Sources for Calcium

Got Greens? Top Plant Sources for Calcium

Michelle Davies, Nutrition Intern Calcium is the most abundant mineral in the body responsible and is for so many things! Not only does it act as the building block of bones and teeth, but it is also vital for muscle contraction, hormone release, the nervous system,...

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Tips for Successful Snacking

Tips for Successful Snacking

Kendra Thatcher, DTR Culinary Program Facilitator Snacking is not only inevitable, it’s essential. Several hours after we eat a large meal our blood sugar slowly decreases and we begin feeling tired. Hormones signal our brain and say “Hey, I need a pick me up! A...

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Commanding Crucifers

Commanding Crucifers

Cruciferous vegetables are powerful, health promoting foods. In addition to their superstar status for high concentrations of vitamins and minerals, they contain compounds that have been well studied in their ability to calm inflammation and promote detoxification....

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Top Reasons to Visit a Farmers Market

Top Reasons to Visit a Farmers Market

Kendra Thatcher, DTR and Culinary Program Facilitator The farm market is a staple in my grocery shopping routine. In addition to my kitchen, it’s my place of zen where I am inspired by seasonal flavors and able to meet the people behind the produce. I remember in 2008...

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5 Tips for an Easy Window Herb Garden

5 Tips for an Easy Window Herb Garden

5 Tips for an Easy Indoor Herb Garden Kendra Thatcher, DTR Admittedly, I do not have a green thumb. I have tried for years to produce an enviable garden but am often left with barren patches of soil, wilted sprouts, and a defeated spirit. This year I am cutting myself...

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Test Kitchen Tuesday: Confetti Vegetable Salad

Test Kitchen Tuesday: Confetti Vegetable Salad

Brighten up your plate with this vibrant salad that knocked the socks off participants in our recent "Getting off the Roller Coaster" class.  The dishes created focused on the importance on balancing blood sugar and reducing inflammation. Living Plate's Confetti...

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Hormones:  A Weighty Issue

Hormones: A Weighty Issue

If you are like millions of Americans who have purchased new gym memberships to lead off the New Year, you may be brimming with motivation.  However, it's not just what you eat or how much you exercise that matters.  Starting the New Year off with a healthier...

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Why Cooking Matters

Why Cooking Matters

by Jeanne Petrucci, MS, RDN Nutrition education is incomplete without experiential learning through interactions with food and cooking equipment. [Nelson, 2013] I have always believed that a gap exists between what people know and what they practice.  Nutrition...

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Test Kitchen Tuesday: Veggie Tacos

Test Kitchen Tuesday: Veggie Tacos

It's Taco Tuesday at Living Plate! These Veggie Tacos are abundant with authentic flavor and jam-packed with health-promoting ingredients. Students in our Nutrition Boot Camp whipped them up and they were a huge hit! Three reasons to make these tacos today (or any day...

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Test Kitchen Tuesday: Cream of Tomato Soup

Test Kitchen Tuesday: Cream of Tomato Soup

We love this soup for its depth of flavor, vibrant color, nutrient density, and ease of preparation.  Perk up the chilly days of winter that are sure to come [eventually!] Three reasons to make this soup now: TASTE:  This super tasty soup requires only one fresh...

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Four Tips to Avoid Resolution Dilution

Four Tips to Avoid Resolution Dilution

It's coming.  The tsunami of New Year's resolutions that often leave us defeated - "I will exercise more, I will eat healthier, I will lose weight."  All honorable goals set in an effort to achieve optimal health.  Why, as the calendar year advances, do we watch our...

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Comforting Detox Tea

Comforting Detox Tea

As we enter the holiday season and there is a chilly nip in the air, find comfort in having a warm beverage in hand. Instead of reaching for dehydrating coffee or sugary apple cider, make yourself a batch of this warm, soothing, health promoting Detox Tea. Brewed with...

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Wine Rx: What you should know before sipping

Wine Rx: What you should know before sipping

Cheers. Research continues to uncover the heart-healthy benefits of consuming wine in moderation, specifically red wine.  Antioxidant-rich flavonoids and polyphenols are found in the skins of grapes and protect the heart and vessels from the damaging effects of free...

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