Category Archives: Snack

Magnesium, A Mighty Mineral by Lisa Johnson, RD

Magnesium shines as one of the body’s most essential minerals. It cofactors over 300 bodily functions to aid with bone health, blood pressure regulation, insulin sensitivity, heart health, colon health, and brain health. Deficiencies have been linked with depression as well as attention deficit disorder and sadly over 60% of the US population are deficient in this vital electrolyte.

A healthy intake level is 400mg daily. Endurance athletes may need considerably more. It is important not to take high supplemental doses as that may cause an imbalance with calcium or other mineral status. Still, most people do not consume a diet high in magnesium rich foods.

Here the top 10 magnesium-rich foods based on the USDA nutrition data

1. Pumpkin seeds, dried — 1/4 cup: 180 mg (46 percent DV)

2. Spinach, cooked — 1 cup: 157 mg (39 percent DV)

3. Swiss chard, cooked — 1 cup: 150 mg (38 percent DV)

4. Dark Chocolate — 1 square: 95 mg (24 percent DV)

5. Almonds — 1 ounce: 75 mg (19 percent DV) 6. Black beans — 1/2 cup: 60 mg (15 percent DV) 7. Avocado — 1 medium: 58 mg (15 percent DV)

8. Figs, dried — 1/2 cup: 50 mg (13 percent DV)

9. Yogurt or kefir — 1 cup: 46.5 mg (12 percent DV)

10.Banana — 1 medium: 32 mg (8 percent DV)

Other really good sources include chia seeds and sesame seeds which comprise tahini found in hummus, as well as fish. Thankfully, many magnesium-rich foods are also high in calcium promoting balance and strong bones. Try some of these easy tips to increase magnesium in your diet.

Add spinach, banana, and almond butter to you smoothie

Use dark leafy greens in salad instead of romaine or iceberg

Serve fish over wilted spinach instead of rice or pasta

Snack on nuts and seeds (Super Seedz are great pumpkin seeds)

Snack on hummus or guacamole with cut vegetables

Replace mayo with yogurt in tuna or salmon salad

Indulge with healthy desserts using cocoa, nuts, avocado, figs and bananas

Enjoy these recipes for black bean brownies and avocado pudding. Eating healthy never tasted so good! Your body and your brain will thank you!

Amazing Flour-Less Brownies

Chocolate Avocado Pudding

What is the best protein bar to choose? by Cari Culp, RD

Despite our best efforts, let’s face it, we all get stuck in a pinch and need grab-and-go nourishment at times. Although whole food is always the best choice, it never hurts to have a good quality protein bar on hand for those times when life gets chaotic. The question is, with so many options, what… Continue Reading

Ways to Eat More Vegetables by Lisa Johnson, RD

Spring has sprung which means the garden-fresh vegetable selections will be more plentiful. And, most people adapt to warmer months by lightening their load when it some to food choices. Spring cleaning isn’t just for our environment we know! The benefits of a lifestyle high in vegetables are well established. Any healthcare professional will encourage… Continue Reading

Because We All Need That Cookie Sometimes! by Cari Culp, RD

Spring is right around the corner and many of us are looking for ways to tone up and maybe shed some of those holiday pounds. Limiting sugar is one great way to do that, but alas, for one reason or another, that sweet craving comes creeping in. We all want a little something sweet here… Continue Reading

Sharing Rachael DeVaux, RD from Rachael’s Good Eats – How To Shop Healthy On A Budget

Although some of the healthiest foods can be more expensive, a combination of planning and using some helpful tips and tricks can make a healthy diet also budget friendly! For this week’s blog I wanted to share this wonderful article by Registered Dietitian, Rachael DeVaux. Follow these great tips to incorporate more healthy foods into… Continue Reading

Better Snacks by Cari Culp, RD

Every household has those staple foods they love. Today I want to share my favorite staple snacks and foods items that are also packed with nutrition! Hope these items give you more healthy eating options! Love Beets: Pre-cooked and peeled beets that can be enjoyed on a salad, in a smoothie or juice or simply… Continue Reading

Healthy Bites For This Busy Holiday Season and Beyond, by Lisa Johnson, RD

By the time you read this, the doors have swung open and the race is on! The last few weeks of each year tend to be the most frantic as we aim to complete deadlines, strategize for the coming year, and celebrate where we’ve come with an abundance of food and giving. It’s a wonderful… Continue Reading

Tips to Indulge Guilt Free this Thanksgiving by Cari Culp, RD

I love Thanksgiving! Partially because I love to cook but also because it is the kickoff to that special time of year filled with love, laughter, relaxation and good company. With Thanksgiving however, comes a lot of anxiety around how to maintain health goals and avoid setbacks. That “It’s the holiday’s, I’ll eat whatever I… Continue Reading

A Must Share by Lisa Johnson, RD

When you discover something that works, you must share. One of my new favorite meal-snack staples is a baked oatmeal casserole. Overnight oats became a rage because people need quick and healthy breakfast options. When preparing for the Mediterranean class, I discovered another baked version that I prefer. This healthy alternative makes a satisfying high… Continue Reading

Are there any healthy ice cream options?

With the temperatures of summer with no end in sight, people are still enjoying ice-cold sweet treats. So why not enjoy your favorite sweet treats, but swap them for a healthier option? Some of the more popular, trendy ice cream treats include Halo Top, Bryers Delights, and Outshine bars. The Halo Top and Byers Delights… Continue Reading