Category Archives: Nutrition Notes


The weather is about to change and before we know it the holidays will be here… Halloween, Thanksgiving, then Christmas.

How many of you will go to or host parties?

When preparing food for groups, food safety is very important.  Food handling risks are more common than people might imagine. If food is not handled with safety, foodborne illnesses will occur causing people to get sick. There are many types of bacterial viruses which can contaminate the food we eat if not handled properly. Normally it takes 1 to 3 days for a foodborne bacteria to cause an illness. But the possibility of becoming sick can be any time from 20 minutes to 6 weeks after eating food contaminated with dangerous bacteria. Foodborne illnesses occur because of the amount of pathogens found in food we consume. We can take precautions to fight dangerous bacteria by following simple food safety rules. Some groups of people are even more vulnerable to getting sick, such as, older adults, pregnant women, young children, people with weak immune system and chronic illnesses.

Have you ever gotten sick after eating a meal? Or do you know of someone who’s been sick after eating a meal?

Question: Can you think of any foodborne pathogens (bacteria or virus) we want to avoid?  Some of the common foodborne pathogens are:

  • Campylobacter botulinum – It produces a life-threatening illness preventing air moving in and out of the lungs. It is caused from improperly preparing foods which are home-canned.
  • E.Coli 0157:H7 – A bacteria which causes about 73,000 cases of food borne illnesses each year in the U.S. It’s caused by undercooked or raw beef such as hamburgers, raw milk, and unpasteurized juice.
  • Listeria Monocytogenes – A serious disease (listeriosis) that affects pregnant women, newborns and adults with weak immune system. It’s caused by unpasteurized dairy products such as sliced deli meats; soft cheeses, and deli salads such as chicken salads. All these are examples of many more pathogens which cause foodborne illnesses.
  • Other types of pathogens are- Norovirus, salmonella, staphylococcus aureus, shigella, toxoplasma gondii,

Can you think of ways that pathogens can be transferred to food after not washing hands properly? Food contamination can occur from not washing hands properly when:

  1. Blowing your nose
  2. Coughing
  3. Sneezing
  4. Being in contact with an infected area on your body
  5. Eating
  6. Drinking
  7. Smoking
  8. Touching the floor, trash containers and money
  9. Using the bathroom
  10. Handling pets
  11. Changing diapers


There are four essential food safety steps to be followed when cooking at home. The basic steps are to clean, separate, cook, and chill.


Step 1– Clean  Question: Can anyone think of the steps you might take to keep things clean?   Wash your hands with soap and warm water for 20 seconds before and after using the bathroom. Make sure to wash your hands when handling pets and when changing diapers.   Wash the counter tops, cutting boards, dishes, and utensils with hot soapy water before and after preparing each food item.   Replace cutting boards which become excessively worn; this includes plastic, acrylic, or wooden boards. Bacteria might end up getting trapped in the crevices.   Use paper towels to clean up kitchen surfaces. If you use cloth towels wash them often in the hot cycle of your washing machine.   Remember to rinse vegetables and fruits under running water including the ones with skins that are not eat-en. If necessary, use a vegetable brush to scrub firm skins of fruits or vegetables.



Step 2 – Separate: Don’t cross – contaminate!  Cross– contamination occurs when bacteria is spread from one food item to another. When handling raw meat, seafood, and eggs, keep these raw foods and their juices away from ready to eat foods.  Question: What do you think  this step means, to not cross contaminate?   When shopping separate raw meat, poultry, and seafood from other foods in your grocer shopping cart. Also separate these foods when placing them in your refrigerator.   Use one cutting boards for fresh produce and a separate one for raw meat, poultry, and seafood   Never put cooked food on the unwashed plate that was used for raw food because the bacteria from raw food could contaminate the cooked food


Step 3– Cook to correct temperatures  It’s necessary to cook food for enough time and at a high enough temperature to kill the harmful bacteria that causes food borne illness.  Question: What temperature do you think it’s necessary to cook meat and fish to?   Use a food thermometer to measure the internal temperature to make sure meat, poultry, and other foods are cooked all the way through.   Cook steaks, beef, pork, veal, lamb roasts, and chops to least a 145ºF internal temperature. Check the internal temperature in the part of the thigh and wing and the thickest part of the breast with the thermometer.   Cook ground meat to at least 160ºF. Check the temperature with the thermometer.   Cook eggs until the yolk and white are firm. Avoid using recipes in which eggs remain raw or only partially cooked   Cook fish to 145ºF or until the flesh is opaque and separates easily with the fork.   When using a microwave to cook food, make sure there are no cold spots in the food where bacteria can survive  When reheating food or left overs, they should be heated at 165ºF. Bring soups, sauces and gravies to a boil.

Step 4 Chill –  Question: What do you know about this step, chilling food?   Refrigerate foods as soon as possible since cold temperatures keep harmful bacteria from growing. When food is at room temperature the bacteria in the food can double every 20 minutes.   Set your home refrigerator to 40º or below and the freezer to 0ºF or below   Refrigerate or freeze perishable foods within 2 hours, such as prepared foods and left overs   Put large amounts of left overs into smaller containers for quick cooling in the refrigerator   Thaw foods in the refrigerator, but never thaw foods at room temperature to prevent bacteria from increasing.   You can thaw foods outside the refrigerator by immersing in cold water   Leave space in the refrigerator for air to circulate and keep food safe   If you marinate foods, marinate them in the refrigerator






El tiempo va a cambiar y antes de que lo sepamos los días de fiesta estarán aquí… Halloween, día de acción de gracia y Navidad.

¿Cuántos de ustedes van a planear fiestas?

Al preparar los alimentos para grupos grandes, la seguridad de los alimentos es muy importante.  Los riesgos de manejo de comida son mas comunes de lo que la gente se puede imaginar. Si la comida no es manejada con seguridad, enfermedades transmitidas por los alimentos pueden suceder causando que las personas se enfermen. Hay diferentes tipos de virus bacterianos que pueden contaminar la comida que comemos si no se maneja apropiadamente. Normalmente toma de 1 a 3 días para que las bacterias transmitidas por alimentos causen alguna enfermedad. Pero la posibilidad de enfermarse puede ser cualquier momento entre 20 minutos a 6 semanas después de consumir comida que este contaminada con alguna bacteria. Enfermedades transmitidas por los alimentos pueden suceder por la cantidad de patógenos encontrados en las comidas que comemos. Podemos tomar precauciones para pelear bacterias peligrosas al seguir simples reglas de seguridad alimenticia. Hay un grupo de personas que pueden ser mas vulnerables que otros. Algunos de esos grupos de personas son; adultos mayores, mujeres embarazadas, niños pequeños, personas con un sistema inmune débil y enfermedades crónicas.


¿Alguna ves se ha enfermado después de comer alguna comida? O ¿conoce a alguien que se ha enfermad después de comer alguna comida?


Pregunta: ¿Puedes pensar en cualquier virus transmitidos por los alimentos patógenos (bacterias o virus) que queremos evitar?  Algunos patógenos comunes transmitidos por alimentos son:


  • Botulínica campylobacter – Produce una enfermedad que es una amenaza por vida al prevenir que el aire se mueva hacia adentro y afuera en los pulmones. Es causada por preparar alimentos enlatados en casa inapropiadamente.
  • E.Coli 0157:H7 – Una bacteria que causa algunos 73,000 casos de enfermedades alimenticias cada año en los Estados Unidos. Es causado por comida que esta media cocida o carne de res que no esta cocinada. Algunos ejemplos son; las hamburguesas, leche cruda, y jugo que no es pasteurizado.
  • Listeria Monocytogenes – Una enfermedad seria (listerosis) que afecta a las mujeres embarazadas, recién nacidos y adultos con un sistema inmune débil. Es causado por productos lácteos que no han sido pasteurizados tales como; carnes frías del deli, quesos, y ensaladas del deli teles como ensaladas de pollo y otros tipos. Todos estos son ejemplos de muchos mas patógenos los cuales causan enfermedades transmitidos por los alimentos. Otros tipos de patógenos son; Norovirus, salmonella, estafilococo áureo, shigella, toxoplasma gondii, Vibrio vulnificus.


¿Puedes pensar en maneras que los patógenos pueden transferirse a los alimentos después de no lavarse las manos correctamente?

La contaminación alimenticia puede suceder por no lavarse las manos apropiadamente cuando:


  1. Se suena la nariz
  2. Tose
  3. Estornudo de estar en contacto con un área infectada en su cuerpo
  4. Comer
  5. Beber
  6. Fumar
  7. Tocando el piso, contenedores de basura y dinero  Usar el baño
  8. Acariciar sus mascotas
  9. Cambiar pañales
  10. Materiales


Hay cuatro pasos esenciales de seguridad alimenticia que seguir al cocinar en casa. Los cuatro pasos básicos son, limpiar, separar, cocinar, y enfriar.


Paso 1 – Limpiar


Pregunta: ¿Puede alguien pensar en los pasos que puede seguir para mantener las cosas limpias?


  • Lave sus manos con jabón y agua tibia por 20 segundos antes y después de usar el baño cuando maneja la comida.  También asegúrese de lavarse las manos cuando toca a su mascota o cuando cambia pañales. ● Lave el mostrador, tablas de cortar, platos, y los utensilios con agua caliente enjabonada  antes y después de cocinar cada comida. ● Remplace las tablas para cortar que han sido usadas excesivamente, tablas de plástico, acrílico, o tablas de madera. ● Utilicé toallas de papel para limpiar la superficie de la cocina. Si usa toallas que no son de papel labelas con frecuencia  en un ciclo de agua caliente en su lavaplatos. ●  Recuerde de  enjuagar  los vegetales y frutas bajo agua incluyendo los que tienen cascara que no se come. Si es necesario use un cepillo para  tallar las cascaras gruesas en los vegetales y frutas.


Paso 2 – Separe: No contamine 


Pregunta: ¿Qué crees que este paso significa, separe para no contaminar?


La contaminación ocurre cuando la bacteria es regada de una comida a otra. Al manipular carne cruda, mariscos y huevos. Mantenga estas comidas crudas y sus jugos lejos de las comidas que ya han sido cocinadas. También separe estas comidas cuando las pone en el refrigerador.


  • Cuando valla de compras separe la carne cruda, carne de aves, y mariscos de otras comidas en su carro de compras. También separe estas comidas cunado las pone en el refrigerador. ●   Utilice diferentes tablas para cortar vegetales, frutas frescas y una separada para las carnes crudas, carne de aves y mariscos.  ● Nunca ponga comida cocinada  en un plato donde tenia carne cruda por que la bacteria de la carne cruda puede contaminar la comida cocinada.

Paso 3

– Cocine a temperaturas correctas  Es necesario el cocinar la comida por el tiempo suficiente y a una temperatura suficientemente alta para matar la bacteria dañina a que causan las enfermedades. Pregunta: ¿Qué temperatura crees es necesario cocinar la carne y el pescado?


Utilice un termómetro para medir la temperatura interna  para asegurar que la carne de res, carne de aves, y    otras comidas estén completamente cocinadas.  Cocine el bistec, cerdo, asados de cordero, y chuletas a al menos una temperatura interna de 145º F. Revise la temperatura interna por el lado del muslo, la ala y la parte mas gruesa de la pechuga con el termómetro.  Cocine la carne picada a una temperatura mínima de 160º F. Revise la temperatura con un termómetro.  Cocine los huevos hasta que la llama esta cocinada y lo blanco esta endurecido. Evite usar recetas en las que el huevo esta crudo o parcialmente cocinado.   Cocine el pescado a una temperatura de 145ºF hasta que la carne este opaca y la pueda separar fácilmente con un tenedor.  Cuando use el microondas para cocinar comida, asegúrese que no encuentre áreas que no han sido cocinadas donde la bacteria puede sobrevivir.   Cuando caliente la comida o comida sobrante, deberían de ser calentados a una temperatura de 165ºF. Hierva las sopas y las salsas calientes.


Paso 4

– Enfrié  Pregunta: ¿Qué sabes acerca de este paso, enfriar alimentos?  Refrigere las comidas lo mas pronto posible, por la razón que la temperatura fría previene que la bacteria sigua creciendo, cuando la comida esta ha temperatura ambiente la bacteria en la comida se puede multiplicar cada 20 minutos.  Ajuste el refrigerador de su casa a 40ºF o menos y el congelador a 0ºF o menos.  Refrigeré o congele comidas perecederas dentro de 2 horas, tales como comidas preparadas o sobrantes.  Ponga grandes cantidades de comidas sobrantes en contenedores mas pequeños, para que se enfríen mas pronto.  Descongele las comidas en el refrigerador, y nunca descongele comidas ha temperatura ambiente.  Puede descongelar las comidas fuera del refrigerador al ponerlas en agua fría.  Deje espacio en el refrigerador para que circule el aire para que mantenga la comida sana.  Si marina algunas comidas, marínelas en el refrigerador.



September Nutrition Notes: Healthy Snacking



Introduction:         fruitsalad

According to the USDA, the average American eats 2.2 snacks a day and gets 1/4 of his/her daily calorie intake from snacking. I am here today to talk about snacking, particularly healthy snacking. Snacking can play a crucial part in our diet. It is food that keeps us focused and energized in between meals. However, eating the wrong snacks can have negative effects on us.

Everywhere we go it seems we are bombarded by different kinds of quick and easy foods. Many of us see these foods on TV, others at a local gas station or grocery store. The reality is that though these snacks may be appealing at first, they can have a negative effect on your health.

Here are some reasons why:

Effects of Poor Snacking:

  1. Bad snacks are filled with empty calories
  2. They can lead to increased hunger
  3. High in preservatives

As mentioned before, eating healthy snacks can be helpful in keeping us energized and focused. Here are a few other reasons why we should snack:


Benefits of Healthy Snacking:

  1. Help maintain proper blood sugar
  2. Fuel for recovery
  3. They keep us full until our next meal
  4. They are nutrient dense


Good Snack Ideas

  • Combine honey and peanut butter or almond butter for a protein-rich dip for raw apples, carrots, celery, and pretzel sticks. This spread also tastes great on bagels, rice cakes, and whole-grain crackers.
  • Mix fresh or frozen berries with low-fat yogurt. Top with sliced almonds or granola to make a fruit parfait.
  • Top whole-grain crackers with low-fat cottage cheese or ricotta cheese and sliced tomatoes or red pepper strips.
  • Make your own healthy trail mix with high fiber cereal, dried fruit (such as cranberries, blueberries, and dates), and nuts such as almonds. This mix also makes a great topping for yo-gurt.
  • Spread low-fat cream cheese on a whole-grain bagel. Sprinkle sunflower seeds and rai-sins on top of the cream cheese for extra flavor.
  • Dip colorful sliced vegetables in low-fat salad dressing or hummus. Try red, yellow, and orange bell peppers; broccoli; cauliflower; and cherry tomatoes.



Bien, según el USDA, el americano promedio come 2,2 bocadillos un día y se come 1/4 parte de sus calorías atreves de los bocaditos. Estoy aquí hoy para hablar sobre bocadillos, particularmente bocadillos saludables. Los bocadillos pueden desempeñar un papel crucial e importante en nuestra dieta. Es un alimento que nos mantiene enfocados y transmite la energía entre comidas. Sin embargo, comer los bocadillos equivocados puede tener efectos negativos en nosotros.


En todas partes vamos que parece que estamos bombardeados por diferentes tipos de alimentos rápidos y fáciles. Muchos de nosotros vemos estos alimentos en la televisión, otros en una gasolinera local o tienda. La realidad es que aunque estos aperitivos pueden ser atractivas en un principio, pueden tener un efecto negativo en su salud.


Aquí están algunas razones por qué:

  1. Aperitivos malos están llenos de calorías vacías
  2. Pueden conducir a mayor hambre
  3. Altas en conservantes

Como se mencionó antes, comer bocadillos saludables puede ser útil para mantenerse energizado y enfocado. Aquí están algunas otras razones por qué nosotros deberíamos elegir bocadillos saludables:


Los Beneficios de bocadillos saludables:

  1. Ayudar a mantener el azúcar en la sangre adecuado
  2. Combustible para la recuperación
  3. Nos mantienen completo hasta nuestra próxima comida
  4. Son nutrientes densos


Ideas de buenos bocadillos

  • Combinar la miel y mantequilla de cacahuates o mantequilla de almendras para una salsa rica en proteínas para acompañar con manzanas crudas, zanahorias, apio y palitos de pretzel. Esta extensión también es deliciosa en paneci-llos, pasteles y galletas de grano integral.
  • Mezcla de frescas o congeladas morras con yogur bajo en grasa. Cubrir con almendras fileteadas o granola para hacer un parfait de fruta.
  • Galletas de grano entero con requesón bajo en grasa o queso ricotta y tomate en rodajas o tiras de pimiento rojo.
  • Hacer su propio “trail mix” saludable mezclar con cereal de alta fibra, frutos secos (tales como arándanos, arán-danos y fechas) y frutos secos como almendras. Esta mezcla también hace un gran aderezo de yogurt.
  • Esparcir el queso de crema baja en grasa en un panecillo de grano entero. Espolvorear las semillas de girasol y pasas encima de la crema de queso para acentuar el sabor.
  • Inmersión de coloridas verduras en rodajas en aderezo de ensalada bajo en grasa o hummus. Trate de pimientos rojos, amarillos y naranja; brócoli; coliflor; y tomates cherry.


Avocado, Potato, and Grilled Chicken Salad

Avocado, Potato, and Grilled Chicken Saladavacadopotatogrilledchicken

Preparation Time: 45min

Makes: 4 servings


  • 3 medium potatoes
  • 1 fresh ripe, avocado
  • 1 teaspoon lemon juice
  • 4 onions (chopped)
  • ½ medium red bell pepper (chopped)
  • 8 oz frozen pre-cooked grilled chicken strips (about 8 strips, thawed, cut into bite-size pieces)
  • 1 tablespoon olive oil


  1. In a medium sauce pan, boil potatoes about 20 minutes, until just tender; run under cold water to cool, and cut into chunks.
  2. Peel avocado and cut into chunks, coat with lemon juice.
  3. Whisk olive oil, vinegar, yogurt, and pepper in a small bowl.
  4. Place all ingredients in a large bowl. Gently toss.

Nutrition Information:

Total calories: 300

Sodium: 280mg

Dietary Fiber: 6g

Saturated Fat: 2g

Carbohydrates: 34g

Total fat: 11g

Protein: 19g

Notes: Serving suggestions serve with an 8oz glass of non-fat milk, 1 slice of whole grain bread, and apple slices.

Aguacate, papa y ensalada de pollo a la plancha

Tiempo de preparacion: 45 minutos

Hace: 4 porciones


  • 3 patatas medianas
  • 1 aguacate fresco
  • 1 cucharadita de jugo de limon
  • 4 cebollas (picadas)
  • ½ medio pimiento rojo (cortado)
  • 8 oz congelado precocido pollo a la parrilla las tiras (8 tiras, descongelado, cortado en tro-zos pequenos)
  • 1 cucharadas de aceite de olive
  • 1 cucharadas de vinagre de sidra
  • ½ taza de limon yogurt sin grasa
  • 1 cucharadita de pimienta negra molida.


  1. En una cacerola mediana, hervir patatas unos 20 minutos, hasta que apenas tiernas; bajo agua fria para enfriar y cortar en trozos.
  2. Pelar el aguacate y cortar en trozos, capa con jugo de limon
  3. Barir el aceite de olive, vinagre, yogur y pimienta en un tazon pequeno.
  4. Coloque todos los ingredients en un tazon grande. Mezclar delicadamente.

Informacion nutricional:

Total de calorias: 300

Sodio: 280mg

Fibra dietetica: 6g

Grasa saturada: 2g

Hidratos de carbon: 34g

Grasa Total: 11g

Proteina: 19g

Notas: Sugerencias de porcion por server con un 8 oz vaso de leche descremada, 1 rebanada de pan integral y rodajas de manzana.

Meal Planning

In this nutrition post we are going to talk about meal planning. Meal planning doesn’t have to be hard or a hassle. Knowing how you can be more efficient may help you a lot more in the long run. Here’s how to do it…mealplanning1

I’m going to let you in on a meal planning secret- If you want to be a pro meal planner then you must 1st learn to master the 3 P’s which stand for Planning, Purchasing, and Preparing.

Plan: To plan a meal we should learn what everyone likes, and organize our shopping lists. Include vegetables, fruits, whole grain, protein. Add in some of those food groups you’ve been hearing all about. Be creative and be healthy.

Purchase: A good habit to start getting into (if you don’t do it already) is to check the weekly sales ads at the grocery store. If you don’t, then you’ll likely spend a lot more money when you could buy sales prices and save a lot more. Be the pro shopper at the grocery store- Use the ads, use the coupons, and save your money.

  • A helpful hint is to shop on a full stomach. If you’re hungry at a grocery store, then you’ll likely buy some unhealthy snacks. IMPORTANT- STICK TO YOUR SHOPPING LIST (don’t stray away, because once you do- you’ll end up buying un-healthy things and spending more money).

Prepare: Do your prep work in advanced. Chop your vegetables and set them in a container in the fridge until you’re ready to cook with them. Remember to cook perishables 1st so they aren’t spoiled by the time you intended to cook them.

Don’t be afraid to use leftovers in your meal! If you have any leftover grilled chicken, then chop it up and make a grilled chicken salad. Or you might have a banana that has seen better days- use it for banana bread instead of throwing it away.

Involve your family when making a meal. Teach your kids how to cook- the more they learn to cook, the less they’ll depend on microwaveable meals. Make your plate colorful and nutritious, full of vegetables and fruits, grains and protein. Enjoy some milk or water along with your meal. Meal planning doesn’t have to be a hassle, it can be the time where family and creativity come together.mealplanning2

Raspberry Lime Fizz

Raspberry Lime Fizz

Makes 5 servings, 1 cup servingraspberrylimefizz

Prep time: 20 minutes


  • 1 cup cranberry-raspberry juice
  • 4 cups seltzer water
  • 1 large lime


  • Cutting Board, Measuring Cups, mixing spoon, sharp knife


  1. In a large pitcher, mix cranberry-raspberry juice with seltzer water
  2. Rinse lime and cut in half. Squeeze juice from each half into the pitcher, discarding seeds.
  3. Mix well before serving

Nutrition Information:

Calories: 80

Total fat: 0g

Sodium: 20mg

Carbohydrates: 19mg

Cholesterol: 0mg

Protein: 0g

Dietary Fiber: 0g

Sugars: 19mg

Fizz de frambuesa y limon

Rinde 5 porciones, 1 taza por porcion

Tiempo de preparacion: 20 minutos


  • 4 tazas de jugo de arandano y frambuesa
  • 1 taza de agua seltzer
  • 1 limon grande


  • Table para cortar, tazas de medicion, cuchillo afilado, cuchara de mezcla


  1. En una jarra grande, mezcle el jugo de arandano y frambuesa con agua de seltzer.
  2. Enjuague limon y corte por la mitad. Exprimir el hugo de cada mitad dentro de la jarra, desechando las semillas.
  3. Mezclar bien antes de server.

Information nutricional por porcion:

Calorias: 80

Sodio: 20mg

Total de grasa: 0g

Carbohidratos: 19mg

Colesterol: 0mg

Proteina: 0g

Fibra: 0g

Azucar: 19mg

Sugar Savvy

June Nutrition Post- Be Sugar Savvysugarsavvy

In this lesson we’re going to talk about something I’m sure all of us know plenty of- Sugar. Actually, I’m sure we all know it’s delicious, but there’s more to sugar than its irresistible taste. Understanding the types of sugar and what may occur if consumed too much can be important.

Let’s start things off by getting to know the 2 types: Natural and Added Sugar.

  • Natural sugars are found in fruits and vegetables: Natural sugars are glucose, fructose, and sucrose.
  • Added sugars are in processed/packaged foods and beverages. Products with added sugar: Candy, cereal, jams, yogurt, cookies, soft/energy drinks, donuts (I know- all the good stuff)

Know what you’re up against, here are the different names for added sugar:

Names for added sugars*
anhydrous dextrose brown sugar confectioner’s powdered sugar
corn syrup corn syrup solids dextrose
fructose high-fructose corn syrup (HFCS) honey
invert sugar lactose malt syrup
maltose maple syrup molasses
nectars (e.g., peach or pear nectar) pancake syrup raw sugar
sucrose sugar white granulated sugar
*You may also see other names such as cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar.

But don’t stop reading because you feel guilty- The goal to consuming anything sugary is to get something with as little added sugar as possible.

Did you know? An average American eats about 175lbs of food in a year, a half-pound of sugar a day!

We just have to be mindful in what we consume, because if we consume too much sugar (there is such a thing), then health problems may occur. These health problems could be: diabetes or obesity. Too much sugar may cause tooth decay as well (You could imagine Halloween being a busy time for a dentist).

There are things with less sugar that still taste great. Instead of buying soda, try adding fruit to your water, thus creating “fruit flavored water”.

Things to try in your water: Infused Water Recipes: 12 fl.oz serving size

  1. Strawberries have just 4 grams of sugar ( 4 whole strawberries, sliced for every 12 fl.oz of water)
  2. Grapes have more than 13 grams of sugar ( 8 whole grapes, sliced for every 12 fl.oz of water)
  3. Papayas, watermelon and grapefruit are relatively low in sugar. ( 2 cups of watermelon, or 2 cups of papaya, or 2 cups of grape fruit for every 12 fl.oz of water)
  4. Mangoes, cherries and bananas have much more per serving. (1 cup of sliced mango, 8 sliced cherries, or 1 sliced banana for every 12 fl.oz of water)

Once you’ve made one, it’ll be hard not to keep drinking them. They taste great and it even looks cool to have fruit in your water (It’s fancy, and your friends are going to think your hot stuff).

Here’s some tips in avoiding added sugars:

  1. Learn to detect sugars in food
  2. Know the different names of sugars (know your ingredients)
  3. Look for products labeled “no added sugar” or “unsweetened”, then you’ll know it’s a better product to have.
  4. Use natural sweeteners
  5. Identify habits that are linked to sugar intakes (an example: I have a friend that consumed A LOT of soda. Too much sugar caused him to be too un-focused and make quick/irrational decisions at times. He knew he drank too much soda and noticed these habits. He decided to stop drinking soda, switched to water or healthier beverages, and it made a big difference).

Just remember to be particular in what you buy, because you’ll be the one consuming it. Your body is going to react to good or bad things, so don’t buy products that aren’t good for your health. Check your sugar content. Too much added sugar will cause health problems. So next time you’re at the grocery store, check on the sugar contents of that drink/snack. If there’s a healthier alternative, give that a try instead! Your body will thank you for it!! Eat Healthy, Be Healthy, Be Happy!

Menu of the Month

For those whom know or don’t know, we have a English and Spanish menu at the distribution center (located on the counter next to the door). I will post these menu’s and a small recipe card on the blog as well. Click on the highlighted sections below and it will open you up to the information.

Spanish Menu

English Menu

Chicken and Strawberry Spinach Salad Which is English and Spanish- Recipe Cards

If you have any fun recipes to share then by all means send them my way. I have a “Agency Recipe of the Month” (great recipes I tend to hear that agency representatives are cooking up).

Fruit Salad

Easy Fruit Saladfruitsalad


  • 1 can fruit cocktail (16oz, drained in fruit juice not syrup)
  • 2 Banana (sliced)
  • 2 Oranges (cut into bite-size pieces)
  • 2 Apple (cut into bite-size pieces)
  • 1 cup low fat pina colada flavored yogurt (or plain)


  1. 1 cut fruit into bite-size pieces and place the cut fruit in a large bowl to then mix all together.
  2. Once the fruit is all mix go ahead and add yogurt and mix well with fruit.
  3. Chill large bowl of fruit with yogurt in the refrigerator for at least 10 minutes before serving.


  • Less than 30 min to prepare
  • A complete snack to help you stay hydrated through out your day.
  • Great way to have the proper number of fruits in your daily balance diet.
  • You can find a lot of Vitamin C in these fruits as well as potassium, calcium and fiber.

Ensalada de Fruta


  • 1 lata de coctel de fruta (16oz, drenado en jugo de fruta)
  • 2 platanos (rebanados)
  • 2 naranjas (cortar en trozos pequenos)
  • 2 manzanas (cortar en trozos pequenos)
  • 1 taza de yogur baja en grasa de sabor pina colada (o yogur plain)


  1. Corta la fruta en trozos pequenos y coloque la fruta en un tazon grande para mezclar la fruta.
  2. Ya que la fruta este mezclada anade el yogurt a su gusto con la fruta.
  3. Coloque en tazon grande de fruta con yogurt en el refrigerados por unos 10 minutos antes de server.


  • Menos de 30 minutos para preparer.
  • Un bocadillo complete para mantenerte hidratado todo el dia.
  • Una gran manera de obtener en numero adecuado de frutas en tu dieta balanceada
  • Se puede encontrar mucha Vitamina C en estas frutas como tambien el potasio, calico y fibra

May Nutrition Post- Hydration

The Earth is covered in it (about 72%), 2/3 of your body is filled with it, and on hot summer days we can’t get enough of it- its water!waterbeingpoured

Water helps in more ways than quenching your thirst, water:

  • Helps keep our body temperature normal
  • Lubricates joints
  • Removes waste through perspiration, urination, bowel movement
  • Protects delicate tissues such as the spinal cord

It’s no surprise our body is constantly losing water. If you have headaches, that may be a sign of dehydration. Hopefully you never get to that point. It’s important to continuously drink water. Another cool fact is that you can eat fruits to help rehydrate! Fruits like watermelon, tomatoes, and celery have a high amount of water.

Water helps:

  • Maintain a healthy weight
  • A great substitute to sugary beverages
  • Hydrates and improves brain function
  • Increases energy, prevents muscle weakness
  • Replaces fluids when we’re sick
  • Improves digestion
  • And helps with healthy skin

There are three types of water we can learn about when drinking it…


Bottled Water: If there are no special methods of filtration, it might be tap water you are paying extra money for.

Filtered Water: An improved taste in tap water

Tap Water: Contains a partial amount fluoride which helps prevent tooth decay.

Let’s see how water compares with other well-bought beverages.

Drink (12-ounce serving) Teaspoons of Sugar Calories
Bottled Water 0 teaspoons 0
Energy Drink 2 1/3 teaspoons 140
Sports Drink 2 teaspoons 75
Lemonade 6¼ teaspoons 105
Orange Juice 7½ teaspoons 160
Sweet Tea 8½ teaspoons 120
Powdered Drink Mix (with sugar) 9 teaspoons 145
Cola 10¼ teaspoons 150
Fruit Punch 11½ teaspoons 195
Root Beer 11½ teaspoons 170
Grape Juice 12 teaspoons 200
Orange Soda 13 teaspoons 210


Did you know– $6.6 billion a year is spent on sugary drinks!

Make a habit of checking the ingredients in not just the water you buy, but any product. You’ll realize the sugary drinks you buy contain a lot more than just sugar, and the water you pay $6 might just be a $1 quality in fancier bottle.

So grab a cup or a bottle and fill it up with some H2o – your body NEEDS it. The more, the better, just look at those benefits!


Recipe of the Month- April

Portobello Mushroom Fajitaszzzmushroomfajitas


  • 1 Tbsp olive oil
  • 1 C Red Onion Sliced
  • 1 tsp Ground Cumin
  • 3 Tbsp Fresh Cilantro, chopped
  • ¼ tsp Black Pepper
  • 8 oz Portobello Mushrooms
  • 1 Medium Bell Pepper
  • ½ tsp Chili Powder
  • 1 Medium Lime
  • 4 Whole Wheat Tortillas


  1. Heat oil in large, non-stick skillet over medium heat. Add mushrooms; sauté 5 minutes until almost tender.
  2. Add onion, bell pepper, cumin, chili powder, black pepper; squeeze lime juice over veggies.
  3. Cook for 4 minutes or until bell pepper is crisp-tender, stirring frequently. Remove from heat; stir in cilantro.
  4. Spoon ½ to ¾ cup mixture down center of each tortilla and roll up each tortilla.


  • Less than 30 minutes to prepare
  • A complete meal with a balance of carbohydrates, fat and protein to keep blood sugars stable.
  • The vitamin C in the bell peppers helps absorb the iron in the whole wheat tortillas.

Fajitas de Hongos Portobellos


  • 1 cucharada Aciete de Olivo
  • 1 Taza Cebollas, en rebanadas
  • 1 cucharadas Cilantro, cortado
  • ¼ cucharita de Pimienta Negra
  • 8 onzas de Hongas portobellos
  • 1 Pimenton en rebanadas
  • ½ cucharita Polvo de chile
  • 1 Limon
  • 4 tortillas de trigo


  1. Calentar el aceite en una sarten grandee n fuego medio. Anada los hongos; salteados 5 minutos hasta que estan casi tiernos
  2. Anadir la cebolla, el pimiento, el comino, el chile en polvo, pimiento; estruja el jugo de lima sobre las verduras.
  3. Cocinar por 4 minutos o hasta que el pimiento esta tierno, revolviendo con frecuencia. Retirelo del calor; anade el cilantro.
  4. Con una cuchara pone de ½ a ¾ taza de la mezcla por debajo del centro de cada tortilla y enrollarla.


  • Menos de 30 minutos concinar
  • Una cena completa con un equilibrio de nutrients Bueno para las azucares de sangre
  • La vitamin C en el pimento ayuda la absorcion de hierra en las tortillas de trigo.