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New Year’s Oatmeal Banana Pancakes

by Courtney, MPH, CN

Well, you’ve done it.  You survived 2019 and entered the beautiful new year of 2020. The month of January is all about positivity and a fresh mindset. This year, focus less on perfecting your goals (because nobody is perfect) and more on your overall wellbeing and happiness. To kick off your new year, try this refreshing and light twist on a traditional pancake that is high in fiber and potassium.

Banana and Oat Pancakes

Prep time: 10 minutes

Cook time: 15 minutes

Ingredients

2 Bananas

1 Cup oats

2 Eggs

½ cup almond milk

1 tsp baking powder

¼ tsp almond extract

¼ tsp vanilla extract

½ tsp cinnamon

½ tsp nutmeg

 Optional toppings

  • Maple syrup
  • Fresh berries
  • Pumpkin seeds
  • Hemp hearts

Directions

  1. On a large skillet, heat 1 Tbsp coconut oil
  2. In a large mixing bowl, mash bananas with a fork until smooth
  3. Combine oats, eggs, almond milk, baking powder, almond extract, vanilla extract, cinnamon, and nutmeg
  4. Pour mixture on skillet in desired size and cook for 2-3 minutes on each side.
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Fresh Vegetables vs Frozen: Which is Healthier?

by JoAnne, MSN, CN

Fresh Vegetable vs Frozen Vegetable Debate

We all know frozen vegetables are cheaper, but are they even a healthy choice? The answer might surprise you.

Do you love fresh vegetables? Do you have trouble incorporating them into your diet? Do you buy them fresh with every intention to cook them but then toss them because they went bad? How about frozen vegetables? Have they been in your freezer for weeks, because you don’t know what to do with them?

Are Frozen Vegetables as Healthy as Fresh?

According to studies, when nutrients (vitamin C, beta-carotene, and folate) found in fresh vegetables were compared against frozen vegetables, no significant findings were found. In fact, frozen vegetables were found to surpass fresh vegetables more often. When fresh vegetables are stored in the fridge for more than a few days, vitamins are lost, whereas frozen vegetables retain their nutrients due to being flash-frozen at their peak.

As you can see, frozen vegetables still have valuable nutrients! However, some people find when cooking frozen vegetables that they can get soft and mushy and lose their flavor. Try cooking frozen vegetables in different ways to mask the soft texture. This can inspire you to try new recipe ideas and/or cuisines that you may not have thought of! For instance, leafy greens like spinach, chard, and collard greens would go wonderfully in a lentil or chicken soup or a beef stew. Broccoli, cauliflower, and carrots would be a great addition to a stir-fry or would make a delicious, creamy soup, especially in the colder months!

Vegetables are key to a healthy diet, and now you don’t have to worry whether you choose fresh or frozen. They are both good options for your diet. How you choose to cook them can take them from good to great!

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Truth About Fat Burning Foods

by Allie, MSN

The Truth About Fat Burning Foods

When you hear the phrase “fat burning food”,you may imagine yourself sitting back with your remote and your snacks while your six pack miraculously surfaces.But before you get ready to veg out, let’s take a closer look at what “fat burning” in this context actually means.It’s true, compared with LCTs (long chain triglycerides) certain type of fat called MCTs (medium chain triglycerides)increase your bodies energy expenditure and are linked to decreased weight, waist circumference, hip circumference, and visceral fat (1). But what does this mean in practice?

Are MCTs overhyped?

A meta-analysis of randomized controlled trials (meaning a summary of all the best research) found that study participants lost an average of 1 pound of body weight over the course of three weeks. In statistical terms this is a “significant” finding, but practically speaking, you may decide that spending $30 on a bottle of MCTs oil isn’t worth the potential weight loss. So,what is all the hype?

The upside of MCTs

MCTs have fewer carbons than LCTs and are sent directly to the liver to be metabolized rather than entering the blood stream. This makes them particularly useful when it comes to treating certain malabsorptive disorders (2). For example, if you have any disorder involving your pancreas or gall bladder, MCTs are a good source of fat and dietary calories.There is also research that suggest MCTs do not increase your risk for cardiovascular disease like over consumption of some saturated fats can (think butter)3,4. Of course, MCTs are not the only oil in the spotlight.

What about Coconut Oil?

The buzz over MCTs has led to the rise in consumption and popularity of coconut oil.Don’t worry. I’m not going to suggest you deny yourself the joy of a product you can both eat and use as a lotion(I have a jar of coconut oil in my kitchen cabinet because it makes a delicious stir-fry), but it’s important to know the facts before you decide to purchase it because it’s a ‘health food’. Coconut oil made the health food list because it is made up of about ~50% MCTs and at one point it was suggested that although it’s a saturated fat like butter, it doesn’t act like one in the body. However, a recent review of the research concluded that consumption of coconut oil can increase your LDL cholesterol (that’s the bad kind that increases your risk for heart disease)and should be classified as a saturated fat (4).

 

The moral of this story is to always question nutrition buzz words. It is not rare for the media to overgeneralized and incorrectly apply research as advice for the general population. To unravel more truths about sources of fat that actually are beneficial for your body, check out our blog post: A Guide to Omega-3 Fatty Acids. You can also visit personanutrition.com and take our assessment to find out which supplements may be right for you and your weight loss journey.

References:

1.W, M. (2019).Effects of medium-chain triglycerides on weight loss and body composition: a meta-analysis of randomized controlled trials. -PubMed -NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/25636220 [Accessed 28 Oct. 2019].

2.Shah, N. D., & Limketkai, B. N. (2017, February). The Use of Medium Chain Triglycerides in gastrointestinal disorders. Retrieved from https://med.virginia.edu/ginutrition/wp-content/uploads/sites/199/2014/06/Parrish-February-17.pdf.

3.Sung, M.-H., Liao, F.-H.,& Chien, Y.-W. (2018, July 26). Medium-Chain Triglycerides Lower Blood Lipids and Body Weight in Streptozotocin-Induced Type 2 Diabetes Rats. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6115836/.

4.St-Onge, M.-P., Bosarge, A., Goree, L. L. T., & Darnell, B. (2008, October). Medium chain triglyceride oil consumption as part of a weight loss diet does not lead to an adverse metabolic profile when compared to olive oil. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2874191/.5.Sankararaman, S., & Sferra, T. J. (2018, September). Are We Going Nuts on Coconut Oil? Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/29974400.

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How Does Alcohol Affect Sleep?

by Erica, BSN

You might find that having some wine, beer, or a cocktail or two will make you drowsy. About 30 percent of people with insomnia have reported using alcohol to help them sleep (1). It may be true that drinking alcohol before bed can help you fall asleep initially, but it will also lead to more disruptive and poor-quality sleep. Let’s discuss what happens to your body when you go to sleep after drinking alcohol.

How does alcohol affect REM Sleep?

The REM (rapid eye movement) sleep cycle begins about 90 minutes after falling asleep and typically recurs every 90 minutes. This is the stage that people dream, when brain activity increases, and eyes move around quickly. Experts believe that REM sleep is important, offering restorative benefits and helps to process emotions. While alcohol is being metabolized, REM is suppressed (1). This causes more frequent disruptions and wakeups during the second half of sleep (2). Decreased REM sleep can lead to feeling groggy and unfocused the next day (2).

Circadian Rhythm

Your circadian rhythm is also known as your sleep-wake cycle. It’s is your 24-hour internal clock. Our circadian rhythm regulates sleep as well as many other processes in the body. Research shows that alcohol use can throw off your sleep-wake cycle by causing fluctuations in hormones like melatonin, and changes in body temperature (2). A study indicates that a moderate dose of alcohol up to an hour before bedtime can reduce melatonin production by nearly 20 percent (3). Even at low doses, alcohol has effects on the central nervous system (CNS), where the neurotransmitters GABA and glutamate are both involved in the sleep cycle (1).

How much alcohol is too much?

Research states that alcohol-related effects on sleep are dose-related, as lower amounts of alcohol would increase sleep time (4). Studies suggest that 2 to 3 standard drinks can initially promote sleep but will not be as effective after 3 consecutive days (4). Heavy drinking and/or drinking every day is more likely to affect sleep and circadian rhythm. Having a drink earlier in the evening, at “happy hour” time, may be better than right before bed. Limit the amount and opt for something else a few days a week when you might otherwise have alcohol.

Healthy habits to improve sleep

  • Avoid caffeine and alcohol in the evening.
  • Get regular exercise, but not too close to bedtime.
  • Set a consistent sleep schedule.
  • Relax before bed: sip tea, take a bath, read a book, and put the screens down.

These tips, along with a personalized vitamin program, could help you get better sleep. Take our free online assessment to see what your body really needs. Ready to find the right high-quality vitamins for you? Get your recommendations.

Sources:

  1. Roehrs T, Roth T. Sleep, Sleepiness, and Alcohol Use. National Institute on Alcohol Abuse and Alcoholism. https://pubs.niaaa.nih.gov/publications/arh25-2/101-109.htm. Accessed November 13, 2019.
  2. Colrain IM, Nicholas CL, Baker FC. Alcohol and the sleeping brain. Handb Clin Neurol. 2014;125:415-31.
  3. Rupp TL, Acebo C, Carskadon MA. Evening alcohol suppresses salivary melatonin in young adults. Chronobiol Int. 2007;24(3):463-70.
  4. Stein MD, Friedmann PD. Disturbed sleep and its relationship to alcohol use. Subst Abus. 2005;26(1):1-13.
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What are the health benefits of dark chocolate?

by Gabby, MA, BSN

What are the health benefits of dark chocolate?

We’ve probably all heard that dark chocolate can provides some health benefits, but does it really? Fortunately, yes! This lovely treat provides lots of sweet benefits along with its sweet taste. Of course, like all other treats and food, it’s important to remember to consume things in moderation. Eating bars of dark chocolate every day isn’t going to solve all our health issues, but it’s satisfying to know this delicious treat can provide us with some health benefits.

So, what is dark chocolate? Chocolate’s darkness is decided by the proportion of cocoa solids, cocoa butter and sugar. Dark chocolate possesses anywhere between 50-90 percent of cocoa solids, whereas milk chocolate contains between 10-50 percent cocoa solids.

 

 

Health Benefits of Dark Chocolate:

Dark Cholate is a Powerful Source of Antioxidants:

Cocoa and dark chocolate have a wide variety of powerful antioxidants. Dark chocolate is packed with organic compounds that function as antioxidants. These include polyphenols, flavanols and catechins. In fact, raw, unprocessed cocoa beans are among the highest scored for antioxidant properties. Antioxidants neutralize free radicals to help prevent oxidative stress that can damage cells and tissues in the body. Dark chocolate has up to 2-3 times more flavanol-rich cocoa solids compared to milk chocolate.

Dark Chocolate Is Actually Nutritious:

Dark chocolate with a high cocoa content is actually relatively nutritious, and the higher the percentage of cocoa solids, the greater the benefits as well. Quality dark chocolate is rich in fiber, iron, magnesium, copper, manganese, zinc, phosphorus, among a few other minerals. The fat content is also mostly saturated and monounsaturated, with small amounts of polyunsaturated fat.

Dark Chocolate May improve cognitive function, mood, alleviate stress:

Including dark chocolate in our diet may help with our mood and make us happy, not only because of its amazing flavor, but because dark chocolate helps increase serotonin, our feel-good neurotransmitter. It also stimulates the production of endorphins to increase our feeling of happiness and pleasure.

Cocoa can support brain function by improving blood flow to the brain and possibly help improve cognitive function, especially in elderly people struggling with mental impairment. Cocoa also contains stimulant substances like caffeine and theobromine, another reason why it may improve short-term brain function.

Dark Chocolate Supports Heart health:

Consuming dark chocolate may help reduce the risk of heart disease; studies have found that cocoa powder increased HDL (good cholesterol) and lowered total LDL (bad cholesterol) for those with elevated levels. The wealth of powerful antioxidants within dark chocolate protect lipoproteins from becoming damaged by oxidative stress. Dark chocolate can also help decrease insulin resistance, another common risk factor for many other diseases, including diabetes.

Dark Chocolate can Lower blood pressure:

Dark chocolate may also improve blood flow and lower blood pressure: the bioactive compounds have been found to help support blood flow in the arteries and decrease blood pressure. The flavanols, in dark chocolate function to also stimulate the endothelium and send signals to the arteries to relax and help lower blood pressure.

Looking for other ways to support your health and wellness goals? We can help make it easy and personal! Take our free 5-minute assessment to get custom-tailored recommendations based on your health, diet, goals, and prescription medications. Get your personalized recommendations.

References:

  1. Kerimi A, Williamson G. The cardiovascular benefits of dark chocolate. Vascul Pharmacol. 2015;71:11-5.
  2. Latham LS, Hensen ZK, Minor DS. Chocolate–guilty pleasure or healthy supplement?. J Clin Hypertens (Greenwich). 2014;16(2):101-6.
  3. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011;15(10):2779-811.
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The Sweet Truth About Using Supplements with Diabetes

by Brandi, PharmD

Even though that little bowl of candy by the door is awaiting trick or treaters, I would swear I hear it calling my name all day long! December is a difficult time for all of us that are trying to avoid sweet treats. It can be especially hard for my patients trying to avoid the diagnosis of diabetes by controlling their diet, cutting carbs and sweets in order to keep their blood sugar low. While the candy dish might be off limits, some of my patients do not know that dietary supplements can impact their blood sugar, and perhaps in a beneficial way. 

Approximately 1 in 3 Americans are currently living with prediabetes, meaning that their blood sugar is higher than normal, but not yet high enough to be classified as diabetic. The good news for these patients is that with lifestyle changesthe diagnosis of diabetes can be delayed or even prevented.1Lifestyle changes that promote a healthy blood sugar include eating healthy foods like vegetablesand whole grains, increasing physical activityto include most days of the week, and losing any excess weight.2 In addition to these changes, some prediabetic patients might also use dietary supplements to meet their health goals. 

The National Center for Complementary and Integrative Health notes several supplements are currently being studied for their impact of blood sugar levels and the complications of diabetes, like neuropathy.3 Some supplements have shown promise in supporting the way the body processes glucose. In addition to glucose support, these supplements might help reduce sugar cravings and maintain a healthy weight, both of which are essential in preventing disease progression for prediabetics. 

  1. Alpha-lipoic acid– studies indicate alpha-lipoic acid may be helpful in improving insulin sensitivity and reducing symptoms of diabetic neuropathy4,7
  2. Chromium– studies indicate that chromium may be helpful in improving blood sugar control by helping the body process glucose5,7
  3. Gymnema sylvestre– studies indicate that gymnema sylvestre may be helpful in improving blood sugar control and reducing sweet cravings6,7

Unfortunately, despite their best efforts, some patients do develop diabetesand require medication to manage their blood sugar and other health effects of the disease. Starting a medication regimen to regulate blood sugar does not mean they should abandon the lifestyle changes they have already implemented. Diet and exercise are still beneficial in patients with diabetes, and they might even be able to continue their supplements. A healthcare provider can evaluate a medication and supplement regimen and make sure there are not drug-nutrient interactions that could result in side effects, in this case dangerously low blood sugar or hypoglycemia.3,7In addition to your healthcare provider, Persona’s online assessment cross references their supplements with more than 2000 prescription medications, including medications commonly used to manage diabetes, and evaluates these combinations for drug-nutrient interactions. 

Medications and supplements can work in harmony to help meet your health and wellness goals so long as drug-nutrient interactions are identified and managed appropriately. Visit personanutrition.comand take the assessmentto find out which supplements may be right for you.

This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

References 

  1. Centers for Disease Control and Prevention. Prediabetes: Your Chance to Prevent Type 2 Diabetes. https://www.cdc.gov/diabetes/basics/prediabetes.htmlAccessed 10/25/2019
  2. The Mayo Clinic. Prediabetes: diagnosis and treatment. https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278Accessed 10/25/2019
  3. National Center for Complementary and Integrative Health. Diabetes and Dietary Supplements. https://nccih.nih.gov/health/diabetes/supplementsAccessed 10/25/2019
  4. Singh U, Jialal I: Alpha-lipoic acid supplementation and diabetes. Nutrition Reviews.2008;66:646–657
  5. Suksomboon N, Poolsup N, Yuwanakorn A. Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes. Journal of Clinical Pharmacy and Therapeutics. 2014;39(3):292-306.
  6. Baskaran K, Kizar Ahamath B, Radha Shanmugasundaram K, Shanmugasundaram ER. Antidiabetic effect of leaf extract from Gymnema sylvestre in non-insulin-dependent diabetes mellitus patients. J Ethnopharmacol 1990;30:295-300.
  7. Birdee GS, Yeh G. Complementary and Alternative Medicine Therapies for Diabetes: A Clinical Review. Clinical Diabetes2010 Oct;28(4): 147-155. 
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Pumpkin Spice Pancake Recipe

by Gabby, MA, BSN

Pumpkin Spice Pancakes

This seasonal pancake recipe is a great way to spice up your favorite breakfast meal! It’s delicious, simple, and nutrient-dense. Pumpkins are packed with nutrients, including beta-carotene, vitamin C, and is a great source of fiber, so you get the great flavor with all the health benefits!

Cook Time: 15 minutes

Yields: 8 servings

 

 

Ingredients:

  • 1 ½ cup almond flour
  • 3 teaspoons baking powder
  • 2 Tablespoon brown sugar
  • 1 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 teaspoon ground clove
  • 1 teaspoon ground ginger
  • 1 cup almond milk
  • 1 cup pumpkin puree
  • 2 eggs
  • 1 teaspoon pure vanilla extract
  • Oil or butter for cooking

 

 

Instructions:

  1. In a large bowl, mix all dry ingredients – almond flour, baking powder, brown sugar, salt, cinnamon, nutmeg, clove, and ginger.
  2. Then in a separate bowl, whisk together the milk, pumpkin puree, eggs, and vanilla extract.
  3. Combine dry and pumpkin mixture together until batter is smooth and has consistency.
  4. Heat a large nonstick skillet over medium-high heat and coat with oil or butter.
  5. Pour about ¼ cup of batter and cook until bubbles begin to form on top and the bottom is golden and crisp. Flip and cook pancakes until the bottom is golden.
  6. Serve immediately with maple syrup and fruit. Enjoy!

 

 

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Cranberry Health Benefits – Digestive & Heart Health

by Gabby, MA, BSN

Health Benefits of Cranberries

Thanksgiving is coming up and as you gather your favorite holiday recipes, you may have some that includes cranberries.

Cranberries and the holidays go hand in hand. And while the vibrant red color brightens up your holiday menu, it also offers a wide range of possible health benefits that give it all kinds of reasons to keep it as a staple year-round.

Cranberries are a member of the heather family with blueberries and bilberries and are also rich in antioxidants and phytochemicals; however, unlike the rest of these berries, cranberries are rarely eaten raw due to their tart and bitter flavor. They are commonly sweetened and cooked or dried to reduce their sharp flavor, and around the holidays, they are often prepared as a sauce. Beyond traditional holiday cranberry dishes, they can also be consumed as a juice, powder, extract, or as a supplement. 

Cranberry supplement

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Here are some health benefits of cranberries:

Rich in Antioxidants

Cranberries are nutrient-dense and potent in antioxidants including vitamins A, E, C and K. Antioxidants are molecules that help fight free radicals that are associated with multiple illnesses such as heart disease, cancer, and diabetes. There is evidence that shows consuming an adequate amount of antioxidants is essential for optimal health.

Cranberries also have high amounts of proanthocyanidins (PACs), a type of polyphenol shown to provide benefits that help reduce the occurrence of certain infections, help protect the urinary tract, promote heart health, and improve digestive health. Studies have also shown that the vitamin C and phytochemicals such as flavonoids and anthocyanins in cranberries may play a role in reducing oxidative stress, reduce inflammation, and strengthen the immune system.

Promote Digestive Health

A history of research has suggested that cranberries can play a role in supporting digestive health. They are rich in fiber and help facilitate the growth of healthy bacteria while decreasing harmful bacteria from colonizing the gut. This helps relieve symptoms of bloating and constipation when consumed raw or dried.

Support Heart Health

There is growing evidence that shows cranberry juice has the potential to reduce markers of cardiometabolic risk and protect heart health by reducing LDL cholesterol, triglycerides, and insulin resistance. 

Promote Urinary Tract Health

Cranberries have been linked to helping protect against urinary tract infections (UTIs) for decades, primarily when it is a recurring infection. Studies have shown that the antioxidant, PACs in cranberries can help prevent infection-causing bacteria from binding to the walls of the urinary tract, especially E. coli. In a recent study, researchers used bacteria causing UTIs and found when it is treated with antibiotics, these bacteria typically become resistant to its effects over time; however, researchers discovered in this experiment that adding cranberry extract in the treatment process prevents antibiotic resistance from developing by making the bacterial cell wall more permeable to the antibiotic.

Oral Hygiene 

Cranberries have been linked to promote good oral hygiene by preventing bacteria that are responsible for causing plaque formation and cavities to bind to the surface of the teeth. Studies have shown that the bacteria that prevent UTIs help treat plaque formation, cavities, and early gum disease. 

Want to add a cranberry supplement to your daily routine? Take our free assessment to get personalized vitamin recommendations based on your unique needs. Get your personalized recommendations.

References:

  1. Nowak D, Gośliński M, Wojtowicz E, Przygoński K. Antioxidant Properties and Phenolic Compounds of Vitamin C-Rich Juices. J Food Sci. 2018;83(8):2237-2246.
  2. Duffey KJ, Sutherland LA. Adult consumers of cranberry juice cocktail have lower C-reactive protein levels compared with nonconsumers. Nutr Res. 2015;35(2):118-26.
  3. Available at: http://onlinelibrary.wiley.com/doi/full/10.1002/advs.201802333. Accessed October 23, 2019.
  4. Novotny JA, Baer DJ, Khoo C, Gebauer SK, Charron CS. Cranberry juice consumption lowers markers of cardiometabolic risk, including blood pressure and circulating C-reactive protein, triglyceride, and glucose concentrations in adults. J Nutr. 2015;145(6):1185-93.
  5. M, Bruschini H, Nicodemo AC, Srougi M. Cranberries and lower urinary tract infection prevention. Clinics (Sao Paulo). 2012;67(6):661-8.
  6. Blumberg JB, Basu A, Krueger CG, et al. Impact of Cranberries on Gut Microbiota and Cardiometabolic Health: Proceedings of the Cranberry Health Research Conference 2015. Adv Nutr. 2016;7(4):759S-70S.
  7. University of Rochester cases. Available at: http://www.urmc.rochester.edu/news/story/947/give-thanks-for-the-cranberry-say-dental-researchers.aspx. Accessed October 23, 2019].
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Thanksgiving Recipes Gone Healthy!

by Ivy, BSNEx

With the holidays, we find ourselves traveling and spending time with family and of course, sharing delicious meals. One of my favorite things about Thanksgiving is having some of the same foods every year, sharing what we’re grateful for and making memories with my family. What I don’t love as much is feeling super heavy after so I like to make healthier options and everyone enjoys them and feels great!

Give these a try at your family gathering and let us know how you like them!

If you’re feeling a bit bogged down by lots of carbs this holiday season, try swapping traditional mashed potatoes for this tasty roasted garlic mashed cauliflower recipe. All the flavor and lots of fiber!

Mashed Cauliflower

Ingredients:

1 head of cauliflower

2 tablespoons olive oil

1 tablespoon butter

½ teaspoon salt

¼ teaspoon pepper

3  garlic gloves

¼ cup parmesan cheese

  1. Preheat oven to 400 degrees. Drizzle garlic cloves with 1 tablespoon olive oil, wrap in foil and place in oven. Roast garlic until cloves are softened, about 45 minutes.
  2. Chop cauliflower into florets and toss with olive oil, salt & pepper. Spread on baking sheet and roast for 15-20 minutes until soft.
  3. Remove garlic cloves from skin by squeezing upwards, place in food processor with roasted cauliflower, cheese, and butter. Process until smooth and season to taste with salt and pepper, serve immediately.

As nutritionists we like always encourage people to get more veggies, this dish is a great way to add a few more into your big feast and hit your daily dose!

Veggie Grain Salad

Ingredients

1 butternut squash – peeled and cubed

2 cups brussels sprouts

1 cup farro

2 cups kale

2 tablespoons olive oil

2 tablespoons maple syrup

1/2 tsp salt

¼ tsp pepper

1 cup whole pecans

1/2 cup dried cranberries

  1. Preheat oven to 425. Halve brussels sprouts and cut off ends, combine with butternut squash and toss with olive oil and salt and pepper and spread across baking sheet roast for about 20-25 minutes, stirring once.
  2. Bring water to a boil and add farro, cook for about 10 minutes or until al dente.
  3. Combine farro, kale, roasted veggies, pecans and cranberries, toss with maple syrup serve immediately.

This mocktail is a great option with less sugar than those made with soda, but all the flavor from sparkling water to keep you feeling festive and fresh!

Healthy Holiday Mocktail

Ingredients

1 orange, sliced

1 cup of fresh cranberries

2 cups cranberry juice

2 cups pomegranate juice

2 cups orange flavored sparkling water

  1. Combine all ingredients in a pitcher, and add ice, enjoy!
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What is B12 Good for and What Foods Have it?

by Courtney, MPH, CN

There are many vitamins in the “B” family, 8 to be exact. Each B vitamin plays a unique role in the body. For example, thiamin (vitamin B1) is a cofactor for enzymes participating in glucose metabolism. Riboflavin (vitamin B2) on the other hand serves as a coenzyme that works to metabolize drugs. Whentalking about supplements, one B vitamin in particular is more popular than most for the average individual. Can you guess which it is?

That’s the one: B-12!

Vitamin B-12is typically thought of as the “energy” vitamin. Vitamin B-12 certainly plays an important role in energy metabolism but won’t necessarily give you a jolt of energy unless you are experiencing megaloblastic anemia. Anemia is no joke; supporting your diet with additional vitamin B-12 can help correct this blood disease, but for the average person abnormally high amounts of B-12 are not beneficial. However, there are many people who may need an extra dose of B-12. Vitamin B-12 can benefit those who suffer from atrophic gastritis, celiac disease, Chron’s disease, small intestinal bacterial overgrowth or simply adhere to a vegetarian or vegan diet. Even if you don’t need to supplement with vitamin B-12, you should always aim to eat a well-rounded diet that provides your body with a wide range of nutrients. All nutrients are essential in the body to keeping our cells healthy and organs viable. Adults should aim to consume 2.4 mcg of vitamin B-12 per day. Here are the top 10 foods high in vitamin B-12 you can easily incorporate into your diet.

1) Clams
2) Trout
3) Salmon
4) Beef
5) Milk
6) Yogurt
7) Cheese
8) Egg
9) Chicken breast
10) Fortified cereal

If you’re curious if B-12 or any other vitamins are right for you, we’ve got you covered. Take our free assessment to get supplement recommendations personalized for you and delivered to your door each month in convenient daily vitamin packs.

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