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Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle

Humble Celery

Time to bring in some green for spring! With the white of winter, I enjoy talking about green produce this time of year. Celery is up for the role this month. (It helps, of course, that March is also National Celery Month.) Nutritionally, a large stalk of celery contains 10 calories, 2g carbohydrate, 1g fiber, and small amounts of some vitamins and minerals, including potassium and sodi...

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Cocoa Powder

This winter weather is not lending itself well to writing about fruits and veggies. Alas, nothing seasonal in Illinois right now. So this month, I am going to focus on chocolate, specifically cocoa powder. This seems like a good month to talk about cocoa since February hosts Valentine's Day and American Heart Month, both of which often include chocolate during celebrations. From...

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When Water is Not Just Water

Water makes up about 50-70% of our body weight, aids in digestion, is needed to carry nutrients and oxygen around our bodies, helps remove wastes, cushions and protects organs, tissues, and bones, and regulates body temperature. Bonus, water is: calorie free (no sugar, no carbohydrates, no fat, no protein) low in sodium (most water sources have small amounts of...

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Pretty (Tasty) Pears

Tis the season for pears. This versatile fruit is a great one for your winter plates. Nutrition Pears are a classic fruit in terms of nutrition. A medium fresh pear has around 100 calories, 27g carbohydrates, 6g fiber, and is a source of vitamins and minerals including folate, other B vitamins, and potassium. Pears are not a significant source of fat, protein, o...

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EV - Nut Recipe 2
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Nuts: Nutritious and Delicious

Are you nuts for nuts? If so, you probably have some favorites. Maybe pecans or walnuts? Peanuts or almonds? Fortunately, no matter your favorite, nuts are a great food choice! Nutrition Nuts pack a lot of nutrients into their little selves. A quarter cup is about a serving size for most nuts and contains around 200 calories, 14-18g fat, 5-7g protein, and 2-4g f...

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Sweet on Sweet Potatoes

The color scheme of October might be orange: leaves changing color, pumpkins waiting to be picked for carving, and this orange veggie coming into season – the increasingly popular sweet potato. Nutrition One medium fresh sweet potato (about 5 inches long) contains around 100 calories, 25g carbohydrates, 4g fiber, 2g protein, and is a source of vitamins...

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Autumn = Apples

Autumn is on its way. Not just a change in the weather, but time for new seasonal food choices. Did apples come to mind? We may not think of apples as seasonal since we find them in stores year-round and since they are the second most consumed fruit among Americans (Iowa State University, 2013). Since they are in-season around this time of year, this is a great opportunity to discuss th...

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