Healthy Mexican Recipes

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by Melinda D. Maryniuk, MEd, RD, CDE   Black Bean Soup This hearty black bean soup includes extra veggies to increase the fiber as well as some chicken so you get a boost of protein –both the fiber and the protein will keep you feeling full longer.  Yield: Serving size:  Calories: Carbs: Protein: Fat: 7…

Mocha Fudge Soufflé

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by Melinda D. Maryniuk, MEd, RD, CDE  Makes 2 soufflés in small ramekin dishes Carbs: 8 grams per serving Calories: 88 per serving Ingredients 2 Tbsp unsweetened dark cocoa powder2 tsp canola or corn oil½ tsp instant coffee dissolved in ½ cup hot waterSugar substitute equivalent to 2 tsp sugar2 tsp brown sugar2 egg whites2 raspberriesDirections Preheat oven…

What to know about fasting and and diabetes

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by Melinda D. Maryniuk, MEd, RD, CDE Fasting for people with diabetes is an increasingly popular topic. Fasting has many definitions, but for our purposes, we’ll define it as staying away from almost all food and drink for a specific period of time. While research is still limited, surveys show that about 50% of people…

How To Cook with Beans and Lentils

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By: Ansley Dalbo Cooking beans from scratch couldn’t be easier and once you do it a few times, you will DEFINITELY taste the difference between dried beans and those that come from a can. Whenever I make soup from beans that I’ve cooked myself, my husband will always say, “oh man, this tastes better than…

Tips For Meal Planning During COVID-19

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by Melinda D. Maryniuk, MEd, RD, CDE This is such an unusual time. It’s hard to plan meals since when we get to the store, we may not find what we’re looking for. Or if we’re waiting on a delivery – we can’t be sure when it will arrive or what will be in it! …

Carb Counting: What To Know

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Melinda Maryniuk, MEd, RD, CDE What is it? Carbohydrate (or carb) counting is a method of meal planning where you keep track of the grams of carbs you eat at each meal and snack.  There are two ways to carb count… Option 1: Consistent. This method is recommended for people who take the same dose…

Choosing Healthy Foods… What’s in a Dietitian’s Pantry?

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Melinda Maryniuk, MEd, RD, CDE A healthy eating plan begins with making sure you’ve got good options to choose from at home.  In some cases, I’ve listed brand names in italics, but know that we don’t endorse any of these brands. They are included to give you some examples of good options… Choose (More) Comments…

Processed Foods: What to Know

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by Melinda D. Maryniuk, MEd, RD, CDE  Many people don’t realize that there’s a difference between processed foods and ultra-processed foods… and in fact, ultra-processed foods make up just over 60% of the total diet of adults in the US!  Recently, there have been a number of important and well-designed research studies from around the world…