Monthly Archives: January 2016

17 01, 2016


January 17th, 2016|Nutrition|Comments Off on Omegas

Metagenics Product of the Month:Omegas


Why we love it?

Metagenics products are NNFA, NSF, and TGA certified! The OmegaGenics line of oils reflects a high level of purity, safety, and quality for reliably effective use. OmegaGenetics fish oils offer the industry’s most comprehensive professional line of omega oil formulas to satisfy a broad range of clinical applications and patient preferences. Formulas are tailored with specific omega ratios and dosages for targeted protocols. Available in liquids, softgels, chewables, enteric options, and triglyceride and ethyl ester oils.


Research on Omegas

Research has determined that for secondary prevention of cardiovascular disease, 1 g of fish oil has shown to reduce overall and cardiovascular mortality, myocardial infarction, and sudden cardiac death. Higher doses may be used for its potent triglyceride-lowering effects and for patients with rheumatoid arthritis to reduce nonsteroidal anti-inflammatory use.


Do I need this supplement?

If you do not consume a diet high in foods containing omegas or do not eat fish at least 2x per week taking a this supplement may be beneficial.


For further questions or to schedule an appointment, contact Susan at


You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

17 01, 2016

Chickpea Stuffed Portabella Mushroom

January 17th, 2016|Recipe|Comments Off on Chickpea Stuffed Portabella Mushroom

Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (Can be put on pizza.  Gets crispy.)


1 can Chickpeas/garbanzo beans or 1.5 cups cooked chickpeas
1/2 cup small chopped carrots
1/4 cup finely chopped red onions
3-4 scallions chopped
1/2 – 3/4 tsp. salt (depends on if the chickpeas are already salted or not)
1/2 tsp. garlic powder
1/2 tsp. smoked paprika
1+ tsp. Italian herb blend (Thyme, oregano, rosemary, basil, marjoram)
2 Tablespoons tahini
black pepper to taste
1/4 cup raw cashew halves
1/4 cup bread crumbs or ground oats
2 tsp. extra virgin olive oil (optional)
5-6 Portabellas, stems removed. Remove gills if you like

salt, pepper, thyme to taste
extra virgin olive oil
1 tomato sliced

Wash and scrub the bellas. Pat dry. Brush olive oil all over and place with tops down on parchment lined baking sheet. Sprinkle a little salt, pepper and thyme on the bellas.

In a bowl, add chickpeas and mash well. Add all the ingredients till black pepper and mix well. Taste and adjust salt and seasoning. When ready to use the stuffing to stuff the portabellas (or to stuff bell peppers or tomatoes or Squash). Add the cashews, breadcrumbs and oil and mix well. Add a few tsps. broth or water if the mixture feels too crumbly.
Note: If you like the veggies well cooked, then sauté the onions in oil, for 4-5 minutes on low-medium heat. Then add carrots, cashews and mashed chickpeas and a few tablespoons of veggie broth, cover and cook for 5-8 minutes. Take off heat, add the rest of the ingredients and mix well and use.
Stuff the seasoned mushrooms with the stuffing. Top with tomato slices. Bake in preheated 350 degrees F for 30-40 minutes, or until the mushrooms are well done and the stuffing is golden.

Adapted from VeganRicha


For further questions or to schedule an appointment, contact Susan at


You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

17 01, 2016

Moroccan Farro & Lentil Soup

January 17th, 2016|Recipe|Comments Off on Moroccan Farro & Lentil Soup

Moroccan Farro & Lentil Soup


¼ cup lentils dry (or ½ cup red lentils cooked)

¾ cup water

½ tbsp. coconut oil

1 clove garlic, minced

½ cup yellow inion, diced

½ tsp. fresh ginger, grated

2 cups low-sodium vegetable broth

¼ cup faro, dry

½ cup sweet potato, diced into small cubes

½ cup red bell pepper, diced

½ cup globe tomatoes, diced

½ tsp. cumin

½ tsp. cinnamon

¼ tsp. turmeric

½ tsp. nutmeg

2 cups fresh spinach

¼ cups raisins



  1. In a 1 1/2 –quart pot, add dry lentils and water. Bring to a boil and reduce to medium heat. Cook for 10 minutes or until lentils are tender.
  2. While lentils cook, heat oil, garlic, onion, and ginger in a 3-quart pot over medium-high heat. Cook until onions are translucent, about 10 minutes.
  3. Once lentils are cooked, drain excess water and add to 3-quart pot. Add vegetable broth, faro, sweet potato, red pepper, tomato, cumin, cinnamon, turmeric, nutmeg, spinach, and raisins,.
  4. Cover with lid, bring to a boil and immediately reduce to medium heat. Cook for 30 minutes or until farro is tender.

Recipe adapted from Academy of Nutrition and Dietetics

For further questions or to schedule an appointment, contact Susan at


You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

17 01, 2016

February Heart Health Sample Meal Plan

January 17th, 2016|Nutrition|Comments Off on February Heart Health Sample Meal Plan

Breakfast: Power lentil wrap & fruit

1-6” tortilla

½ cup lentils, cooked (Trader Joe’s has precooked lentils in the produce section)

¼ cup raw spinach

Optional 1-2 scrambled eggs

Dash of Paprika, chili powder

2 Tbsp. fresh salsa

½ cup of berries


Snack: Greek yogurt w/honey & nuts

1/2 cup Greek yogurt

1 Tbsp. honey

¼ cup chopped pecans and walnuts

Mix together and enjoy!


Lunch: Moroccan Farro& Lentil Soup (see recipe on the blog at )



½ cup cauliflower

¼ cup hummus

10 almonds


Dinner: Portabella mushroom stuffed with herbed chickpeas, veggies, & cashews (see recipe on the blog at )


Snack: Peanut Butter & Banana Sandwiches

2 tbsp. Peanut Butter (or other nut/seed butter), 1 medium banana, 1 slice whole grain bread.

For further questions or to schedule an appointment, contact Susan at


You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.

16 01, 2016

Heart Health

January 16th, 2016|Nutrition|Comments Off on Heart Health

February-Heart Health Month

Heart disease is the leading cause of death in America. Many of these deaths and risk factors associated with heart disease can be prevented by a healthy lifestyle and an eating plan that includes, fruits, vegetables, whole-grains, beans and legumes. Adding these foods can decrease the potential of inflammatory response in our bodies. In addition, by choosing these heart healthy  foods and preparing meals from home you that are decreasing the total amount of saturated fat, trans fat, and sodium in your diet, all factorsassociated with heart disease. This month we want to focus on ways to introduce more plant-based and other heart healthy foods into your diet. Last month we discussed the benefits associated with eating at home as it minimizes the occurrence of certain chronic diseases. Be mindful of this, as eating out is associated with meals that are higher in calories, saturated fat, and sodium.Learn how to make plants the center of your plate while still having a balance of protein, fat, and carbs from new recipes offered this month.

Let’s Talk Healthy Fats

Fats are an essential component of a healthy diet and in fact 25-30% of your daily calories need to come from fats. However, it is important to know the differences between healthy fats vs. other types of fats. Unhealthy fats can increase the risk of heart disease whereas healthy fats can actually protect your heart and support overall health. As mentioned previously we want to minimize the amounts of saturated, and trans fats in our diets, these types of fats come primarily from animal products and processed foods. Heart healthy fats can be found naturally in foods like nuts, avocados, walnuts, flax seed, fish (salmon, tuna, sardines), olives, and natural peanut butter. Try and include some of these healthy snacks into your meals and snacks!

Omega 3’s known as the “Super Fat”

Research has found that a diet rich in omega 3’s can play a vital role in cognitive function and support a healthy heart. Foods that are rich in Omega 3’s include salmon, sardines, oysters, and anchovies. But lets not forget about our plant-based foods that contain great amounts of omega 3 fatty acids, these foods include, walnuts, pecans, flaxseeds, leafy greens (spinach, kale), and winter squash.  Our motto is food over supplements; however, in some cases supplementation is needed.

See this month’s metagenics product Omegas!