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Brain Food

Wellness Tips: Healthy Start for the School Year

Wellness Tips: Healthy Start for the School Year

MyPlate Use MyPlate as a guide for portion control. Fill half your plate with fruits and vegetables, ¼ of your plate with lean protein like chicken, eggs, fish, or beans, and ¼ of your plate with a whole grain like brown rice, whole wheat pasta, sweet potatoes, or quinoa. Snacks Incorporate snacks between meals to stabilize blood sugar and energy levels. Balanced snacks contain 200-300 calories with 5-10 grams of protein. For example, string cheese and apple, hummus and carrots, or yogurt and banana. Fiber Fiber has a variety of benefits including promoting satiety, reducing cholesterol, increasing bowel health, and...

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Healthy Hummus - Summer's BFF

Healthy Hummus - Summer's BFF

Summer is here, which means grilling out, picnics, and BBQ's galore! It can be so easy to unintentionally consume too many calories during social events, which usually consist of burgers/dogs, potato/pasta salad, & chips/dip. Fruit salads are always a good choice, but an even better option would be to consume a high fiber snack (veggies) paired with a heart healthy, protein option (hummus).  Veggies & Hummus should be your healthy summer staples!    Chickpeas are a great source of Protein, Fiber, and Complex Carbohydrates Tahini is rich in Calcium, Phosphorus, Lecithin, Magnesium, Potassium, & Iron Olive Oil is a Heart Healthy Fat Garlic contains a variety of...

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Local Farmer's Markets

Local Farmer's Markets

Today's blog post was written by Immaculata University Dietetic Intern, Christine Steerman.   Farmers Market Round Up             Along with the increase in sunny days, warmer temperatures, and the opening of  our favorite outdoor beer gardens, spring in the Philadelphia area also means the start of the farmer’s market season. In recent years there have been more markets setting up in locations around the city and suburbs so now local, farm fresh, produce is just a few blocks from our front door.             These markets connect us to local farmers and artisans allowing us to mingle with the people who...

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Vegan & Vegetarian Sources of Protein

Vegan & Vegetarian Sources of Protein

Today's blog post was written by Amanda Lentz, Immaculata University Dietetic Intern.   Are You Getting Enough Protein on your Plant Based Diet? There are many reasons someone might follow a vegan or vegetarian diet. The reason may be ethical in nature, such as sustainability of food sources, humane treatment of animals, or the environmental impact of eating animal products. On the other hand, the reason may be more personal, such as financial feasibility or the potential health benefits of following a plant-based diet. By going meatless just one day a week, you may reduce your risk of developing cancer, heart...

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June is National Dairy Month!

June is National Dairy Month!

Today's blog post is written by Immaculata University's Dietetic Intern, Amanda Lentz. Consuming dairy products provides a variety of health benefits – especially improved bone health. Foods in the Dairy Group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, and vitamin D. Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets. Diets rich in potassium may help to maintain healthy blood pressure. Dairy products, especially yogurt, milk, and soy milk, provide potassium. Vitamin D functions in...

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