SUMMER IS HERE!!! Memorial Day Weekend is a time for many to kick back relax and dive into summer. A time for BBQs, outdoor parties and above all a time to bring out the chips and dips. A key component in the quest for a healthy diet and lifestyle is to find ways to enjoy these situations without overdoing it with extra calories and unhealthy fats. Enter - SALSA! Salsa can be a yummy, low-calorie and high nutrient addition/substitution for many higher calorie condiments and dips. Tomato salsa, if prepared using fresh ingredients and low salt, has several health benefits. Tomatoes contain large amounts of vitamin C and beta carotene. Lime and hot pepper also contain beneficial vitamins and

Benefits of Oatmeal and Delicious Overnight Oatmeal Recipe

With all the hype surrounding low carbohydrate diets lately, I felt it may be helpful to share some information regarding the health benefits of one of my favorite foods OATMEAL The fiber in oats also has many health benefits. Eating just a half cup of oatmeal a day is enough to reap the following health benefits: Oatmeal contains insoluble fiber which stays in the stomach longer and helps you feel fuller, longer. This can prevent overeating later in the day, which will help you to maintain a healthy weight and avoid many of the health problems associated with being OVERWEIGHT A study in the Archives of Internal Medicine confirms that eating high fiber foods such as oats can be beneficial in

Probiotics, Yes or No?

A recent client question regarding PROBIOTICS and PREBIOTICS spurred this blog. She was confused as to what all the hype surrounding these supplements was about and if they were something she needed to be concerned about. First things first – good for her for questioning the media and not falling prey to the commercialization of nutrition. One of the first steps toward good health is education. Hopefully that is where I can be of help. Our digestive system normally has what we would call “good” bacteria and “bad” bacteria. Maintaining a correct balance between the “good” bacteria and the “bad” bacteria is necessary for optimal health. Many different factors can disrupt this balance such a


Week-nights tend to be very busy in our household and getting a balanced dinner on the table can be a struggle if I don’t do some pre-planning ahead of time. Yesterday was a rare game less Sunday and I took full advantage of planning and grocery shopping. The boys are home this week on vacation and I knew I needed to have a stocked fridge. While assessing the contents of the fridge, I decided to give stuffed peppers a go. My mom always made them when I was a kid and I thought they may be a hit with my guys. A little bit of this and a little bit of that and they did not come out half bad. Loaded with healthy protein, veggies and fiber and more importantly – they can be re-heated in the mi

Can What You Eat Help Prevent Cancer? And my Tried and True Amazing Bean Salad

Good Morning! I was recently asked to write an article for our local paper on diet and cancer. Cancer prevention is very near and dear to my heart as several close relatives have been impacted by this horrible disease. Anything I can do to help educate people on the importance of a healthy diet in relation to cancer prevention is a high priority to me. I thought I would share the info with all of you and of course I had to include my oldie but goodie AMAZING BEAN SALAD RECIPE! DIET AND CANCER PREVENTION Limiting the intake of sugary food and drink, processed and red meat can certainly help reduce the risk of cancer but I would like to focus on all the tasty healthy foods you can ADD to y

Kids and Hydration - Drink up!

As a mom to 4 active boys, I have attended my fair share of baseball and lacrosse tournaments, football jamborees and cross-country meets. I cringe every time I walk past the garbage cans on the field, overflowing with sports drink and soda bottles. Hydrating the kids is key but what you are hydrating them with is even more important! Yesterday son #4 learned a very important lesson - always make sure the cover of your water jug is closed when you are at football practice. His was not and consequently he did not have enough water at football camp. It got me thinking, what about all those kids at camp that only had a small 12 oz bottle of water for the 2 hour camp? Or the kid that forgot his

Why The FOREVER DIET is Working for Me ( guest post)

Several months ago I was approached by someone I only really knew through sports and friends regarding losing weight and getting fit. She was at her wit’s end with her weight and dieting and wanted to make some permanent changes in her health. She wanted to get off the diet roller coaster. She had a good handle on food and nutrition but was confused how to make it a lifestyle. I asked her to share her story with us as a form of motivation and education. She is living proof that you don’t have to starve and white knuckle your way to a healthy weight. Thank-you for sharing your story with all of us! MY JOURNEY BACK TO HEALTH I have been battling with my weight for many years. I have been on

Happy Fourth of July! I LOVE Chopped Salad – This one is a Winner!

​Are you ready for the long weekend? We are heading to Long Island to visit with son number 1! He is going to show us around his new digs while he is pursuing his Doctorate at Stony Brook University! For many of my long time followers, you probably have picked up on my obsession with chopped salads. It all started with lacrosse. Yup, lacrosse. Subway became our go-to stop during weekend long lacrosse tourneys a few years ago. A quick and easy lunch that the kids could personalize and I could get a salad. Their chopped salads are delicious and I have since started making them at home. This week I saw an asian chopped salad on the My Whole Food Life website. It looked delicious but I am n

Mexican Meatloaf for a busy Monday – Plan ahead to SAVE TIME!

​Good morning and happy monday. Things have been very crazy around here lately with sports, work and an upcoming graduation. A rainy sunday yesterday led to cancelled games and allowed me to get some meal preparation done for the week. I have seen many variations of mexican meatloaf on various websites and decided to experiment with a version that my family would like. Having dinner done before the day starts takes a lot of pressure off the 5-8pm time frame in our house and allows the boys to re-heat, eat and run back out the door. MEXICAN MEATLOAF (you can pick and choose the type of ground meat that fits your needs and taste) Ingredients: 1 pound lean ground beef and 1 pound ground chick

Delicious Leftover Turkey Enchiladas (Creamy and Yummy!)

I hope everyone had a wonderful holiday! Having our whole family together is the best and as the boys get older, I appreciate the time we can spend together even more! Here is a great recipe to use up some of that leftover turkey! Creamy Leftover Turkey Enchiladas Modified from The Better Cook Site Ingredients: 2 tbs olive oil 1 medium onion chopped 2 cloves fresh garlic (crushed) 2 cups low sodium chicken broth 3 tbs flour 1/2 tsp cumin 1/2 tsp ground black pepper 1/2 cup low-fat sour cream or plain greek yogurt 2.5 cups shredded turkey (cooked) 1 cup fire roasted frozen corn (thawed) 1 cup shredded low-fat mexican blend cheese 1 small can chopped green chiles 1/2 cup chopped fresh cilantr

Pre Practice Snacks for the Athletes in your Life

​ ​DO YOU HAVE AN ATHLETE IN YOUR HOUSE? Although it was -11 degrees this morning here in New Hampshire, SPRING SPORTS are just around the corner. Lately, I have been spending quite a bit of time working with young athletes helping educate them on the importance of a healthy diet in regard to their performance on the field, diamond and track. Rather than placing the emphasis on weight loss or gain, I stress the importance of Performance Based NutritionP – Identifying the foods that help you to feel your best and also help decrease recovery time after a hard workout or competition. It is never too early to start developing healthy eating habits. WHAT YOU EAT IMPACTS HOW YOU PLAY Snacks are

Healthy Snack Ideas For a Weekend of Sporting Events

HEALTHY SNACKS FOR A WEEKEND OF SPORTING EVENTS Happy Spring! Although spring is being fickle here in New Hampshire, this weekend marks the start of baseball for my youngest son. Double headers on both weekend days! LOVE IT! Many of us find ourselves attending multiple games in a day with little time for regular meals. Properly fueling our young athletes (and ourselves) is essential for optimum performance on the field. Tournaments and multiple game events have become common-place in youth sports, often with very little time between events for a proper meal. Providing easily digestible snacks is key to helping your athlete maintain their focus, energy and endurance until the final whistle

What a Dietitian Feeds 4 Boys and a Boxer

Happy Monday! We had a busy weekend filled with baseball and lacrosse. Crazy schedule, but I would not change it for a million dollars! One question I get asked a lot is how I feed my family. I think people assume that since I am a Dietitian I must have perfectly balanced meals on the table every single night. NOT… That being said, I have always had a pretty consistent approach to feeding the boys. Noreen’s Approach to Family Nutrition After the age of 4 or so I stopped being a short order cook (75% of the time). Although I understand that kid’s, just like adults, have food preferences, I refuse to cook 4 different meals. If there was a component of the meal (usually meat) that one

Power Snack Ideas for the Whole Family and Recipe for Banana Sushi!

Happy Tuesday! I hope everyone had a great weekend. Son Number 4 had double-header baseball games in Foxborough Mass and I would be lying if I did not mention how disappointed I was to not bump into The GRONK (Rob Gronkowski) at Dunkin Donuts! Oh well, we have another set of games down there this coming weekend and maybe he will be around. A girl can dream right!! Last week I blogged about the importance of powering up your snack with the correct balance of protein, carbs and fat and today I would like to share some snacks that fit the formula. Carbohydrate + Protein/Healthy Fat = POWER SNACK QUICK AND EASY SNACKS TO STAY ON TRACK Humus or guacamole and cut up veggies or whole-wheat c

My Field Trip to Trader Joes

​I am lucky enough to have a Trader Joes grocery store relatively close by and try to shop there at least twice a month. What has really helped me has been to formulate a list of foods that I buy on a regular basis. This way, I don’t get home to find out I have forgotten something. The location is just far enough away to hinder a trip back and to get the forgotten item and thus we have to wait a few weeks to have it in stock at the house again. My boys have favorite items and they usually let me know if we are running low. I mention these items with my private clients and many have asked me to pull together a list of items that I buy at TJ’s to make their first shopping experience a smoo

Don’t Forget the Fiber and a Delicious Soup Recipe

Although it is 58 degrees and sunny today here in New Hampshire, I know there are several more brutal weeks of cold before REAL SPRING arrives. Plenty of chilly nights where this yummy, fiber-rich soup will fill you up and make your taste buds smile. FIBER is an often overlooked component of a healthy diet. Many times the focus is put on calories, protein and fat and we forget that fiber helps to keep the belly full and has also been linked with decrease risk of many chronic diseases such as heart disease, cancer and diabetes. Many of my clients track their food on their computer or phone, if you do this, be sure to take a few minutes each week to see how man grams of fiber, on average, yo

POWER SNACK: How to take your snack to the next level

As I have mentioned before, my guys are really active. Now that the older ones are home for the summer, I am finding that if food is not labelled (eat and you will die), nailed down or hidden in the basement – it is gone in a poof! Don’t get me wrong, I LOVE that they are home and I love that they have great appetites but sometimes it seems like we are forever out of food. CAN YOU RELATE?? One solution to this never-ending hunger and snacking is to POWER UP their snacks. The best way to do this is to follow this simple snack formula. CARBOHYDRATE +PROTEIN or FAT = POWER SNACK Simply snacking on carbohydrates alone can lead to endless hunger. Our bodies are designed to burn carbs first and

Whittle Your Middle – Has Menopausal Weight Gain got you Down?

I recently gave a seminar on the challenges of menopausal weight gain – I thought I would re-share some of these helpful tips! Oh and Miss Daisy was looking exceptionally cute so I thought I would “share” her with all of you! REMEMBER WHEN…? Remember when you could eat pretty much anything you wanted and remain at the same weight? Remember when you could just go for a walk or 2 a week and notice your jeans getting looser? Remember?? For many of us, those days are gone. What is going on? This is a question I get from clients many times a week. Seems like we have to work twice as hard just to maintain our weight, let alone lose a few pounds. Guess what? There is a physiological reason for thi


I hope everyone had a fantastic Memorial Day weekend. We spent it on the baseball field, at a family barbecue and putting in our vegetable garden. (Look who helped dad!) The Tuesday Tip for this week is in regard to the importance of staying properly hydrated. With summer upon us, it is extremely important to stay hydrated at all times. Scary Incident with Son #4 My youngest son is entrenched in baseball right now. Multiple practices in one day with double headers each weekend. All good because he loves it, but this week it all caught up to him. He came home from practice with a terrible headache and was beyond exhausted. As the night progressed he continued to go down hill. Dizzy, pounding

Fourth of July = Watermelon in our House and the Woodchuck Saga ContinuesUntitled

I am not going to lie, my boys have been known to eat their weight in watermelon on many occasions. Son #1 in particular, has been known to dig in to half a watermelon with a spoon and before you know it, all that is left is the shell. I ran into the grocery store today between clients to pick up a “few” things (you know the drill) and 1/2 a paycheck later (ugh), I was pushing my cart to the car with yet another watermelon in tow (second of the week). I thought it would be fun, since the 4th of July is creeping up on us, to share some interesting facts about this juicy fruit and its post exercise benefits. WATERMELON Watermelon is 92% water and a good source of potassium (electrolyte los