Nutrition

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Eat The Rainbow at Every Meal!

Wondering how to make your meals healthier and more beautiful? Easy, eat the rainbow, and you don't need a culinary degree to get it done, just mix up a veggie filled salad, chop some fruit, or even easier throw a plate full of cut veggies on the table to dip in hummus or ranch.  

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Leftover Scramble

Ever wonder what to do with leftover veggies? Throw them in with some eggs and make a scramble! I can't think of anything easier to make than a scramble. First heat the vegetables or meat or whatever food item you want to use in the scramble in a pan on the stove, next crack in a couple of eggs and start mixing it together. Sometimes I will crack the eggs and whisk them in a bowl first, other times strait into the pan they are cracked. I usually add cheese to a scramble because I am a cheese nut, but you are free to go without. To spice it up add some salsa or hot sauce right after its plated. This dish is so versatile even your kids can't screw it up, plus its full of protein and a great way to use up those leftovers!  

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Messy Lamb

Who says healthy can't be messy? Or did no one ever say that? Well if they did, here's to proving them wrong. This sandwich has it all: Shredded lamb, sauerkraut, gouda cheese, shredded roasted brussel sprouts, dijon mustard and all loaded and overloaded onto a pretzel bun! Delicious!  

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Salad in a cup

In case you missed this instagram post the other day, I wanted to share with you my creativity on my lunch break. I was super busy at lunch the other day and had no time to go get a plate from the cafeteria, I also had forgotten any sort of container to use as a dish for my salad and I was honestly just about to do the most horrible thing ever and skip lunch when I saw my spare coffee cup sitting on the shelf....yes I have a spare cup.... you know in case there is a freak accident with the regular cup. I thought fast and decided it was big enough for a bowl and it worked beautifully!!! I may be using my larger coffee cups more often. It had a built in handle so I could hold it close to my mouth, you know for shoveling in purposes, and it was deep enough so it didn't spill over when I was trying to look at the computer and stab a tomato, and it was convenient! Im sure its not as genius as it feels but I am taking credit if the salad in a cup trend starts.   

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#SaladEveryday

Do you work somewhere with a salad bar? If you do then you understand my excitement about working for Lakewood Health Systems and getting to have their delicious and healthy salad bar every day. And no this is not a plug for LHS. This is simply a reminder that if there is a salad bar nearby don't hesitate. Unless you are saving money and bringing a salad from home. There is no better way to save calories at lunch than with a daily salad . 

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Iced Coffee to Go! Recipe

Iced coffee from the coffee shop can quickly add up, not to mention all of the plastic cups you end up throwing out. For those hot summer days try instead to make your own iced coffee! There are lots of recipes and methods out there but this is mine and I can guarantee it is soon easy. 

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Meatless Monday Mayhem

The last few weeks I have been working hard to reduce my carbon foot print and one way to do that is to cut back on the meat. So welcome back meatless monday. Now I wouldn't say that I had given up on my favorite meal day of the week, but the holidays had steered me from my regularity with it. But January brings an opportunity for renewal and rebirth. Here are a few recipe suggestions I found for some meatless options and remember these are all great leftovers for lunch time specials!  

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Bringing Home to the Office

It is incredibly easy to grab food to go or to eat in town when I am in my Bemidji office. In fact I often look forward to these days so that I can do just that. However as one of my goals the start of this new year was to clean out the stuff at home, I am stuff with more leftovers. This noodle concoction is actually the kids dinner from the night before. In order to "healthily" their canned chicken noodle soup I decided to add a whole bag of peas to the pot on the stove. Myself and my oldest decided it turned out great (for canned soup that is) but my youngest threw a fit and was not a fan. I guess next time we will try adding carrots instead. As for the other bowl of goodness on the side, that is tuna mixed with some ranch dressing powder and some greek yogurt, very good combo. Then of course the cuties that we have excess amounts of, some sparkling water, a little bit of cheese, and my coffee with whip cream. Seriously I feel like I am at home :)  

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Black Bean Spaghetti!

As a diabetes educator I am always trying to find ways to eat the foods my family likes while still honoring my duty to feed everyone healthy, balanced foods. Carbs are a tricky one, we live in a country that thrives on carbs... well maybe not thrives, but certainly consumes large quantities of. At times it feels challenging and at times it is down right impossible impossible, I mean there is no replacement for a bagel or a donut, it just isn't going to happen. But spaghetti? Now thats a different story.  

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Holiday season Mayhem

This holiday season has really had an impact on my blogging! The entire month of November was a blur and December is quickly becoming the same... 

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Jessica Carter MS, RD, LD

Meet Jessica

Jessica Carter is a Registered and Licensed Dietitian. She is the founder and president of Core Health & Nutrition, LLC.

As a wife, mother, and dedicated professional, Jessica is passionate about living life to the fullest while still maintaining balance.

Jessica founded Core Health & Nutrition on the fundamental belief that with the right information and a little bit of motivation, anyone can have good health. She also believes that the ability to prevent disease and lead a healthy life is all about making the right choices. It is the mission of Core Health & Nutrition to provide clients with the knowledge, the tools and the motivation to make the best decisions for their health.

Learn More About Jessica...  
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