Signup to receive email updates

or follow our RSS feed

follow our RSS feed

Blog Banner

Turnip the Beet! Nutrition and Wellness

Timely news, information, and innovative ideas to promote health and influence change.

Stress and IBS

April is Irritable Bowel Syndrome (IBS) Awareness Month AND Stress Awareness Month. If you don't know what IBS is or what it's like, then consider yourself lucky. Between 25 and 45 million people in the United States (10 to 15% of the population) are affected. The exact cause of IBS is not known. Symptoms may result from a disturbance in theway the gut, brain, and nervous system...

Read More >


Healthy Shifts for a Healthy You

Happy National Nutrition Month®! This is a great time of year to reevaluate your eating pattern to determine if it's working for you. Are you getting the healthful foods you need to live your best life? An eating pattern represents all of the food and drink choices you make from day to day over the course of your lifetime. It's more important to focus on healthy shifts you can make...

Read More >

med food in may

Go Med this May

Dietary patterns can help predict health later in life. Instead of saying 'diet' I like to use the term 'eating pattern' which refers to the quantities, proportions, variety or combinations of different foods and beverages that are habitually consumed over a long period of time. The Mediterranean eating pattern is associated with a lower incidence of mortality from all...

Read More >

green  the color of spring

Have You Had Your Green Today?

Green is the color of spring, rebirth, renewal and represents balance and growth. If you're eating with the seasons it's time to focus on the green and restore your energy levels. Greens are in season! Spring is peak season so pick some up at your local market or grocer. You can even grow some yourself in a matter of weeks. Leafy greens are versatile an...

Read More >

A Story Unfolds: Cooking for the Health of It


Read More >

dash diet

Keep your Kidneys Healthy: DASH Eating Plan

1 in 3 American adults is at risk for kidney disease which often has no symptoms and can go undetected until advanced stages. Diet and nutrition can protect your kidneys and other vital organs which is why prevention is so important. What is Chronic Kidney Disease (CKD)? A loss of kidney function which has been present for more than 3 months...

Read More >

PSL canva

Recipe Rescue: Pumpkin Spice Latte

Hello fall and hello pumpkin spice lattes! Do you love fall flavors in your morning cup o' joe but hate spending the money?? Well, you're in the right place! Instead of driving to the coffee shop, waiting in line, and spending more than necessary…you can make your own pumpkin spice latte (PSL) quickly at home for only $1 and half the calories, fat and sugar! Since...

Read More >

Eat Right for Eye sight

Simple Ways to Improve Eye Health

How often do you think about eye health? Macular degeneration is an incurable eye disease and the leading cause of age-related vision loss, affecting more than 10 million Americans. The good news, it can be avoided or delayed with a few precautionary measures. A healthy diet is one way to help offset eye disease. There ar...

Read More >

Dyeing with Turmeric

Dyeing with Turmeric, Colors of Nature

Turmeric is a spice commonly found in Indian cuisine and gives curry its characteristic golden hue. Not only does it taste great it is also great for your body. Studies show that turmeric may help fight infections and some cancers, red...

Read More >

guiltless eggnog

Recipe Rescue: Homemade Eggnog

One of my favorite things about the holiday season is all of the yummy drinks such as eggnog, pumpkin beer and hot wassail. We all know that these drinks tend to me high in calories which can really add up since they go down so smooth! So how can we indulge in some holiday cheer without feeling guilty? By making a few minor adjustments we can save ourselves hundreds of calories which we can put to...

Read More >

from bland to umami

Umami Like!

Last weekend I was in Chicago and came across a restaurant called Umami Burger. This jogged my memory back to my college days when I was learning about food and nutrition. I always liked the word umami because it conjured feelings of something savory and extra yummy. A Little on Umami We all know about the 4 tastes that are detected by receptors on the tongue– s...

Read More >

healthy energy options

6 Healthy Energy-Boosting Options

Last week I shared some of the not-so-healthy ingredients that are commonly found in popular energy drinks and shots that could have negative side effects and drug interactions. Since these are marketed as "herbal supplements" they are not regulated by the FDA which means they may not contain what the label says they contain or in the quantities stated on the label. Read more about this...

Read More >


Honey, I love you!

If you don't eat honey on the regular, you should. Honey is a complex and high-energy food. It's made in nature by busy worker bees, it tastes amazing on everything and it never goes bad! What's more to love? Well, here's the Reader's Digest version on that. Honey has been consumed for thousands of years and is praised for possessing antiseptic and antibacterial properties. Its possible...

Read More >

Holiday Drinks

Holiday Cocktails with a Healthy Twist

Click on the image above to see healthy twists to some classic drink combinations and how many calories are saved by doing so. Beverages are a source of extra calories, especially around the holiday season and many people don't realize that alcohol itself has calories (7 per gram). Adding mixers such as soda, syrup, cream and juice can really pile on those calori...

Read More >

hemp seeds

In the Kitchen with Hemp Seeds

Growing hemp in Illinois? Currently some states, including Illinois, allow hemp to be grown for research purposes. This past summer, Pat Quinn signed a bill making this possible but there are no funds attached which may make it difficult for this research to take place. Illinois is no stranger to this potential cash crop as it was once grown here between 1840 an...

Read More >


Pass the potatoes, please!

Potatoes are so versatile and there are so many delicious varieties. They can be dressed up, dressed down, eaten alone or as the base for a hearty stew or frittata (see recipe below). They have long been a staple in the American diet but are often shunned for the misconception that "they have no nutritional value and contain nothing but carbs". This cou...

Read More >


Happy National Guacamole Day!

We all know and love guacamole as a snack and party dip (I know I do!), but did you know how good it is for you? Eating guacamole is a win-win for you and your health! The main star in guac, avocados , are packed with an assortment of vitamins and monounsaturated fatty acids - the 'heart healthy' fats that everyone keeps talking about. These good fats are also fo...

Read More >


More Fat, More Flavor

Low-fat beliefs 'Diet', 'weight loss', 'low-fat'…these terms usually go hand-in-hand and when looking at Gallup poll data from 2012 on Americans' views on best diets, Americans tend to lean toward low-fat rather than low-carb diets if and when they choose to do so. 'Fa...

Read More >

click image to view 4 more

Steps for Successful Sprouting at Home

In a previous post I introduced the exciting world of sprouting. This post will take you through the steps of sprouting alfalfa seeds. This process will take 4-5 days. Click on the picture above for a day-by-day photo slideshow. Seeds themselves are a very nutritious form of food because they contain proteins, carbohydrates, vitamins, minerals,...

Read More >


Mercury in Fish: Cause for concern?

Health Benefits and Risks of Eating Fish Fish is an important part of a balanced diet. It provides essential fatty acids, lean protein, and several vitamins and minerals (zinc, iron, calcium, selenium, iodine, Vitamins A, D, E and B Vitamins). The types of fats found in fish are referred to as polyunsaturated fatty acids and these are heart healthy fats (un...

Read More >

Sprouted Grains: New Craze?

So, you’ve heard of ‘multigrain’ and ‘whole grain’ but have you heard of sprouted grains? If not, you will be hearing a lot more about them as major food chains will be adding different types...

Read More >


Probiotics for Better Health

Pro = “supporting”… Biotics = “life”...

Read More >

quinona burger

Grain of the Month: Quinoa

Quinoa "mother grain" Where did it come from?...

Read More >

Smashing Pumpkins


Read More >

gluten-free zucchini bread

Are you gluten-free? Its ok. You can have your grains and eat them, too!

Let's all celebrate Whole Grain Month this September...

Read More >