Nutrition & Wellness

Nutrition Coaching

We can help you learn to eat a nutritious, well-balanced diet without subscribing to diet fads and myths. We will work with you to create a dietary plan based on your eating habits, preferences, lifestyle and goals. Meet our registered dietician at the Y or she’ll come to you, and she accepts health insurance. Contact Erica Citron at (774) 279-0391 to schedule an appointment and learn which insurance she accepts.

Shop ‘til You Drop

Let us take you shopping. Our staff will meet you at the grocery store, and teach you how to read labels and buy the best food for you and your family.

Seasonal Recipes: Healthy & Delicious

We regularly feature healthy seasonal recipes, so check in regularly for yummy ideas.

Maple Cinnamon Applesauce

INGREDIENTS
6 McIntosh or other tart apples, peeled and cut into 1-inch pieces
2 Golden Delicious or other sweet apple, peeled and cut into 1-inch pieces
1/4 cup water
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon

PREPARATION
Combine apple pieces and water in a large saucepan. Bring to a boil, then reduce heat to maintain a simmer. Cover and cook, stirring once or twice, until the apples are very soft and falling apart, about 30 minutes. Mash the apples to the desired consistency and stir in maple syrup and cinnamon.

TIPS & NOTES
Make Ahead Tip: Refrigerate for up to 2 weeks or freeze for up to 6 months.

NUTRITION
Per 1/2-cup serving: 77 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 20 g carbohydrates; 0 g protein; 2 g fiber; 1 mg sodium; 127 mg potassium. Carbohydrate Servings: 1. Exchanges: 1 fruit.

Slow Cooker Sweet Potato Oatmeal

INGREDIENTS
1 cup steel cut oats
2 cups low-fat milk
2 cups water
1 cup grated sweet potato
2 tablespoons unrefined sweetener (such as coconut palm sugar, sucanat, honey or 100% pure maple syrup)
Kosher or sea salt to taste
1/2 teaspoon cinnamon
1 teaspoon pumpkin pie spice

PREPARATION
Combine all ingredients in the slow cooker, cover and cook on low 2 to 2 1/2 hours, or until desired consistency is reached. Recommend 4-5 quart slow cooker.

NUTRITION
The carbohydrates in this recipe are complex carbs that are stored and used as energy that lasts all day and are found primarily in the oats and sweet potato. Simple carbs cause an immediate spike in blood sugar and can be found in foods like pastries and candy.

Per 1 cup serving: 235 calories; 4g fat; 1g saturated fats; 0g trans fats; 3mg cholesterol; 56mg sodium; 45g carbohydrates; 5g dietary fiber; 14g sugars; 8g protein

Healthy Pumpkin Bread

INGREDIENTS
3 cups almond meal
1 cup coconut flour
2 rounded scoops of whey protein powder (vanilla or unflavored works well)
1 tsp salt
1 tsp baking soda
1 1/2 tsp baking powder
1-2 tsp cinnamon (to desired taste)
1/2 tsp nutmeg
1⁄2 cup grandular xylitol (or 1/4 cup stevia powder)
12 oz (preferably organic) pumpkin pie (from the can)
3 whole eggs
1⁄2 cup water
1 1⁄2 tsp vanilla extract

PREPARATION
Preheat the oven to 325 degrees. Mix the dry ingredients in a large bowl Combine and beat the wet ingredients in medium bowl. Add wet mixture to dry mixture and mix well with a spoon or spatula. Pour mixture into greased 5x9" loaf pan (try coconut oil for greasing the pan). Bake for 55-60 minutes or until top is light brown and crispy. Immediately remove from pan and let cool completely before serving.

Makes 12 servings

Maple-Roasted Sweet Potatoes   

INGREDIENTS 
2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper, to taste

PREPERATION
Preheat oven to 400°F. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

TIP
Make this recipe ahead. Cover and refrigerate for up to 1 day. Reheat at 350°F until hot (about 15 minutes) before serving.

NUTRITION
Per 1/2 cup serving: 96 calories; 2 g fat ( 1 g sat , 0 g mono ); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium; vitamin A (230% daily value), vitamin C (15% dv); 1 1/2 carbohydrate serving; 1 1/2 starch serving; 1/2 fat serving.

Recipe from EatingWell: November/December 2007

Barley & Wild Rice Pilaf with Pomegranate Seeds

INGREDIENTS
2 teaspoons extra-virgin olive oil
1 medium onion, finely chopped
1/2 cup wild rice, rinsed 
1/2 cup pearl barley
3 cups reduced-sodium chicken broth or vegetable broth
1/3 cup pine nuts
1 cup pomegranate seeds (1 large fruit; see Tip)
2 teaspoons freshly grated lemon zest 
2 tablespoons chopped fresh flat-leaf parsley

PREPARATION
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until softened. Add wild rice and barley; stir for a few seconds. Add broth and bring to a simmer. Reduce heat to low, cover and simmer until the wild rice and barley are tender and most of the liquid has been absorbed, 45 to 50 minutes. Meanwhile, toast pine nuts in a small, dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Add pomegranate seeds, lemon zest, parsley and toasted pine nuts to the pilaf; fluff with a fork.

TIP
To avoid the enduring stains of pomegranate juice, work under water! Fill a large bowl with water. Hold the pomegranate in the water and slice off the crown. Lightly score the fruit into quarters, from crown to stem end. Keeping the fruit under water, break it apart, gently separating the plump arils from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry. The seeds can be frozen in an airtight container or sealable bag for up to 3 months.

MAKE AHEAD TIP
Prepare through Step 2. Cover and refrigerate for up to 2 days. To reheat, place in a baking dish, add 1/4 cup water and cover. Microwave on high for 10 to 15 minutes or bake at 350°F for 25 to 30 minutes.

NUTRITION
Per 3/4 cup serving: 204 calories; 7 g fat (1 g sat, 3 g mono); 2 mg cholesterol; 31 g carbohydrate; 7 g protein; 4 g fiber; 59 mg sodium; 250 mg potassium. Nutrition Bonus: Magnesium (15% daily value); 2 Carbohydrate Servings

Makes 6 servings. Adapted from EatingWell Magazine Fall 2003.

Blueberry Banana Protein Pancakes

INGREDIENTS
1/2 cup quick oats
1/2 cup fat free cottage cheese
1/2 cup egg beaters or just egg whites
1/2 banana
1/2 cup blueberries
1 tsp vanilla

PREPARATION
Put all the ingredients except the blueberries in a blender. Blend until smooth. Add the blueberries and pulse a couple of times. Spray skillet or griddle with Pam. Put 1/4 cup of mix in hot skillet or griddle. This will make six nice-sized pancakes. 

TIP
You can also change the flavor by omitting the banana and blueberries and adding 1/2 an apple and cinnamon; or just take out the blueberries and have banana pancakes.

Makes 2 servings. Adapted from Patricia Hamann, NARA, College Park, MD.

Dark Chocolate & Coconut Dessert Sauce

INGREDIENTS
8 ounces dark chocolate, roughly chopped
1 cup coconut milk

PREPARATION
Gently melt chocolate in the top of a double boiler until smooth; remove from the heat. Meanwhile, put coconut milk into a small pot and bring just to a boil over medium heat. Set aside off of the heat to cool slightly then add to chocolate and gently stir until smooth and well combined. 

Serve sauce warm or store in an airtight container in the refrigerator for up to two weeks. To reheat, gently warm the sauce in the top of a double boiler.

NUTRITION
Serving size: About 2 Tablespoons, 90 calories (70 from fat), 7g total fat, 5g saturated fat, 0mg cholesterol, 5mg sodium, 9g carbohydrate (1g dietary fiber, 8g sugar), 1g protein

Adapted from Whole Foods' website

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