Fall in LOVE with Fruits & Veggies!

Eat the rainbow – add in heart healthy fruits and vegetable today for a boost ! Great source of vitamins, minerals, antioxidants, and fiber – fruits and veggies make the perfect addition to your day!

Try a salad for lunch, add in sliced veggies with your favorite dip as a snacks, or toss leftover veggie with eggs for a delicious breakfast scramble.

Need dinner ideas slow roast tomatoes or peppers with olive oil and spices in the oven for a delicious side dish. Even try a few (1/2 cup) sliced and rinsed berries for dessert with a touch of low fat cool whip!

Fall in LOVE with your favorite fruits and vegetables today!

Fiber Friday!

Do you know, increasing fiber in your diet is heart healthy and so much more… here is why. Fiber is great to support weight control, supports fullness and fends off hunger, helps improve blood sugar levels and cholesterol level, and support healthy bowels! Aim for 35 grams fiber each day!

Here is some ideas to increase and get even more fiber in your day –

  • Switch out your morning blueberry muffin for whole grain (100% whole wheat) toast (like Dave’s Killer Bread) or whole wheat wrap – spread with peanut butter and add apple slices for a fiber rich and whole grain breakfast! 
  • Best choice always look for first ingredient as whole wheat or whole oats. Read the label look for fiber content. 
  • Try – oatmeal (1 cup) plus 1 tablespoon flax seed meal and 1 cup blueberries with 2 ounce fat free milk for a fiber rich breakfast or even lunch!

Check out our fiber chart in our new page – Recipes and More!

February = Heart Health Month

February is all about the HEART! Awareness, prevention, and taking steps towards a healthier lifestyle – this month we will be giving you lots of great information, ideas, and even some delicious recipes to support your journey to a healthier heart!

Did you know the huge impact your nutrition has on your heart health! Fact: Obesity, diets high in fats and/or sodium, and inactivity – all can significantly increase your risk cardiovascular diseases! Heart disease and heart attack can be greatly influenced by our intake and overall nutrition – so lets make changes to make that impact positive!

Good News – Work Health Organizations says, “Most cardiovascular diseases can be prevented by addressing behavioral risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol.”

Stay with us as we share strategies all month to reducing your risk through healthy diet, weight loss, and positive lifestyle changes with Family Nutrition Center!

Healthy in a Hurry!

Healthy in a Hurry!

To be healthy, well-balanced and quick, meals need planning. Everyone is so busy that finding time to cook healthy meals is difficult. Here is some tips to make it easy.

Menu meetings!   Take a few minutes and get your family around the table to plan the coming week’s menus. Everyone participates and everyone gets their favorite meals. The menu becomes your shopping list. This is great for picky eaters as they get a say too!

If all else fails try grab and go meals that are being offered at local markets. This is a great meal that I found at a local south Florida Supermarket.


Wellness 101

No matter our age we are all striving for good health. There are certain lifestyle modifications that can improve health and prevent disease:

  • Limit alcohol intake
  • Stop smoking or chewing tobacco
  • Eat a well balanced diet with lean protein (animal or plant), high fiber carbohydrates, lots of vegetables and fruit
  • Limit intake of sugar, sweetened beverages
  • Get plenty of sleep (8 hours for adults 9 hours for children)
  • Exercise daily