March is National Nutrition Month

 Eating right does not have to be difficult.

Below are seven steps to get you on your way to healthier eating.

  • Eat 5 + servings of vegetables a day


  • Eat limited portions of whole grains and cut refined carbs  ( white rice, pasta, potatoes, sugar, bread)


  • Eat three servings of fruit a day 


  • Include lean protein at every meal (think fish, beans, eggs and egg whites, lean meat and lean poultry, low fat dairy


  • Trade good fat for bad—(bad-saturated fats found in full fat cheese, most red meat, butter, margarine –  trans fat found in processed foods that contain hydrogenated oil) (good—fat found in nuts, avocados, olive and canola oil, flax-seeds and fish)


  • Portion control – 1/2 plate non-starchy veggies, 1/4 plate lean protein, 1/4 plate complex carb. choice.  


  • Eating whole foods and reduce highly processed foods, read labels if ingredient list is endless with a lot of names that sound like chemicals, don’t buy the product.

Spring into good nutrition this March with these nutrition tips.

 Eat well and stay healthy.


Healthy Cowboy Caviar


 Caviar –(2) 14 ounce cans black-eyed peas, rinsed and drained,  (1) 14 ounce can black bens, rinsed and drained,  (1) 14 ounces can corn, drained, 1 1/2 cups chopped Roma tomatoes,  (1) medium red, orange or yellow bell pepper, 3/4 cup chopped red  onion,  1/2 cup chopped cilantro,  1 to 2 jalapenos, ribs removed, seeded and finely chopped,  1 avocado

 Italian dressing –1/3  cup olive oil,  3 tbls. red wine vinegar, 2 medium cloves garlic, minced,  1 to 1 1/2 tsp. salt, 1 tsp. dried oregano, 1/2 tsp. honey, 1/8 tsp. red pepper flakes,  freshly ground black pepper


  • In a large serving bowl, combine the peas, beans, corn, tomatoes, peppers, onion, cilantro and jalapeno.
  • Don’t add avocado until ready to serve
  • In a cup whisk together the dressing ingredients.
  • Drizzle the dressing over the serving bowl and toss until well mixed.
  • Season to taste with more salt and pepper
  • Let marinate for at least 20 minutes before serving.
  • Serve with multigrain chips

GO PATS………….

Healthy Thanksgiving Sides

Happy Day before Thanksgiving to everyone.  Hope you have a wonderful day filled with family and friends.  Below is a tasty, healthy, side dish.  Most broccoli dishes for the holidays are full of fat laden cheeses and creams.  Enjoy this healthier version.

Roasted Broccoli


3 pounds broccoli heads, stems trimmed to length of longest branch. (around 6 medium heads),  3 tbls. canola oil,  2 tsp. minced fresh garlic,  2 tsp. freshly ground black pepper,  3/4 tsps.. kosher salt,  3/4 cups shelled unsalted pistachios,  1 cup white vinegar,  3/4 cup golden raisins,  1/2 cup thinly sliced shallots,  1/2 cup water,  2 tbls. mustard seeds


  • Preheat oven to 450 degrees. Place  2 baking sheets in oven as it preheats.
  • Bring a large Dutch oven filled with water to a boil.  Cut each broccoli head into quarters; cut each quarter in3 wedges.  Add broccoli to boiling water; return to a boil, and cook 2 minutes.  Drain; plunge into a bowl of ice water.  Drain well; pat dry. Combine broccoli,  oil ,garlic, pepper and salt in a bowl; toss to coat.  Arrange broccoli mixture in a single layer on prepared baking sheets. Bake at 450 degrees for 10 minutes or until edges begin to brown.  Turn broiler to high ( do not remove pans from oven).  Broil 5 minutes until browned in  spots, rotating pans and stirring once after 3 minutes.
  • Heat a medium skillet over medium heat.  Add pistachios; sauté 4 minutes or until toasted.  Cool slightly; coarsely chop.
  • Bring vinegar and remaining ingredients to a boil in as small sauce pan over medium-high heat.  Cook 2 minutes; drain.  Place roasted broccoli on a serving platter, sprinkle with  pistachios and raisin mixture.
  • Enjoy…..
  • Happy Thanksgiving.