Tag Archives: health eating

World Diabetes Day recipe

Our dietitian has shared a recipe in honor of World Diabetes Day that is a good snack for any day.



Cherry Almond Snack Mix


  • 4 cups sweetened oat square cereal or brown sugar-flavored oat biscuit cereal
  • 3/4 cup sliced almonds
  • 2 tablespoons butter, melted
  • 1/2 teaspoon apple pie spice
  • 1/4 teaspoon salt
  • 1 cup dried cherries and/or golden raisins


  1. Preheat oven to 300 degrees F. In a 15x10x1-inch baking pan combine cereal and almonds.
  2. In a small bowl stir together melted butter, apple pie spice, and salt. Drizzle butter mixture over cereal mixture; toss to coat.
  3. Bake about 20 minutes or until almonds are toasted, stirring once.
  4. Cool in pan on a wire rack for 20 minutes. Stir in dried cherries.
  5. Cool completely. Store in an airtight container at room temperature for up to 1 week.

    Makes: 20, ¼ cup servings.

  • Nutrition Facts Per Serving: 82 calories, 3 g fat, 13 g carb, 1 g fiber, 6 g sugar, 2 g protein.

Quick Tip:

Mix and match your cereals, for example, combine 2 cups each of a brown sugar and a cinnamon flavored cereal.


Source: bhg.com/recipe

YUMMY Fall Break treat!!!


credit to mywholefoodlife.com












Cashew Pumpkin Butter



1 cup cashew butter

1 cup pumpkin

¼ cup of maple syrup

1 tsp cinnamon

¼ tsp nutmeg

¼ tsp of ginger

¼  tsp of sea salt

2 Tbsp of mini chocolate chips


In a food processor (or by hand) mix all ingredients except the chocolate chips. Once all combined, mix in the chips.

Serve with apple slices, graham crackers or pretzels.

Tip: make these into cookies by chilling the batter until firm enough to drop cookie dough onto a lined baking sheet.

Bake for 12-14 minutes at 350 degrees.

Makes 15 cookies

Nibbles for Health….December

Broccoli is a nutritional powerhouse. Here are some reasons it should be an essential part of your diet.

Vitamin C
One cup of broccoli contains the RDA of vitamin C, an antioxidant necessary for fighting against free radicals. Moreover, vitamin C is an effective antihistamine for easing the discomfort of the common cold.

Bone Health
Broccoli contains high levels of both calcium and vitamin K both of which are important for bone health and prevention of osteoporosis.

Sun Damage
Broccoli is helpful in repairing skin damage thanks to the glucoraphanin it contains which helps the skin to detoxify and repair itself.

Immune System
One cup of broccoli bolsters the immune system with a large dose of beta-carotene. Trace minerals, such as zinc and selenium, further act to strengthen immune defense actions.

Roasted Broccoli
• 1 ½ pounds of broccoli
• 3-4 Tbsp olive oil
• Juice from half a lemon, about 1 Tbsp
• Kosher salt
• 2-3 garlic cloves, minced
• Freshly ground black pepper
• 1/4 cup grated Parmesan cheese, or to taste

1 Preheat the oven to 425°F. In a large bowl toss the broccoli florets and minced garlic with olive oil and lemon juice until lightly coated. Sprinkle salt over the broccoli and toss to coat.
2 Arrange the broccoli florets in a single layer on a greased or parchment lined baking sheet. Roast for 16-20 minutes, until cooked through and nicely browned.
3 Put the roasted broccoli back in the bowl and toss with lots of freshly ground black pepper and the grated Parmesan cheese. Recipe from www.simplyrecipe.com

What’s the Best Diet for 2013?

It’s the start of the New Year, and your resolution may involve eating healthier or losing weight. Trying to decide on the best diet plan to help you achieve your goals? The U.S. News & World Report recently evaluated and ranked 29 diets with the input of a panel of health experts. The DASH Diet received top honors as the best overall diet. DASH stands for Dietary Approaches to Stopping Hypertension and was designed by the National Heart, Lung, and Blood Institute to help individuals have better blood pressure control. It emphasizes getting adequate potassium, magnesium, calcium and fiber through lots of plant-based foods (fruits, vegetables, whole grains, nuts, seeds and legumes) and low-fat dairy. The DASH Diet also promotes overall cardiovascular health, weight loss, and is good for people with diabetes too.

While we often don’t recommend “dieting” this is one diet that is good for you! Check out what other diet plans made the top of the list at http://health.usnews.com/best-diet/best-overall-diets.

Don’t forget to discuss changes in your current diet with your physician or a Registered Dietitian! Student Health has Registered Dietitians that are available to discuss your individual needs. Call 328-6841 to schedule your free appointment!


Would you eat “frankenfish”? The scoop on genetically modified foods!

Have you stopped to take a minute to think about where the food you eat really comes from? If you get most of your food through a drive-thru window or unwrap it from a package, chances are you are consuming more substances that are unnecessary or even harmful to your body rather than the nutrients needed to maintain good health. But what if you eat a lot of plant-based foods like vegetables, fruits, beans, and fish? Are you still eating “healthy?”

One topic of recent debate in health and nutrition centers on genetically modified foods. Genetic modification or genetic engineering refers to technologies that alter the genetic makeup of animals, plants or bacteria, typically by adding genes (DNA) from another species. Reported benefits include higher yield, drought tolerance, reduced pesticide use and more efficient use of fertilizers. Some of the most common foods that we consume today that are genetically modified include sugar (from sugar beets), soybeans, and corn.

So what’s the big deal? There are currently no long-term human studies on the health effects of genetically modified foods, but there is much speculation on how this change in agriculture will affect not only our health, but the health of our planet and our food supply. According to the Union of Concerned Scientists (UCS), there is the potential of introducing new toxins or allergens into foods that were previously seen as safe, increasing toxins to dangerous levels in foods that typically produce harmless amounts, or diminishing a food’s nutritional value. http://www.ucsusa.org/food_and_agriculture/our-failing-food-system/genetic-engineering/environmental-effects-of.html#HUMAN_HEALTH_ISSUES

A report by UCS expert Dough Gurian-Sherman titled Failure to Yield states that “despite 20 years of research and 13 years of commercialization, genetic engineering has failed to significantly increase US crop yields.”

In addition to the UCS, we highly recommend The Environmental Working Group (EWG) as another credible resource for information on food and the environment. A recent report from the EWG claims that Americans are eating their weight and more in genetically engineered food every year. http://www.ewg.org/agmag/2012/10/americans-eat-their-weight-in-genetically-engineered-food/

One company from Canada has been creating a new breed of salmon by altering the DNA of existing salmon. Watch this short video clip for more on this “fishy” topic! http://www.ucsusa.org/food_and_agriculture/our-failing-food-system/genetic-engineering/environmental-effects-of.html#HUMAN_HEALTH_ISSUES

Genetically modified foods do not undergo strict testing for safety; and under current FDA and USDA regulations, are not required to be labeled. Many researchers, politicians and activists are campaigning that, at the very least, these foods be labeled so that consumers are aware what they are consuming. Knowledge is power, especially when it comes to food and health. The choice (hopefully) is yours.

Tara Smith, MS, RD, LDN
Clinical Nutritionist
ECU Student Health Service