Happy Valentine's Day to the City of Brotherly Love

#HealthTip : #DarkChocolate (not the sugary-filled milk chocolate) is filled with #antioxidants which can improve #bloodflow, lower #bloodpressure, and lower risk of #heart disease.

LOVE - valentines dark chocolates.jpg

source: Kris Gunnars, HealthLine.com

#happyvalentinesday and much #LOVE to the entire #CityofBrotherlyLove
#PreventiveHealthCare is a #FamilyAffair

January 2016 Food of the Month


Acorn squash are a great source of potassium, vitamins A and C, and fiber!  These nutrients can help keep your eyes and skin healthy.  They can also help to prevent diabetes and high blood pressure.  

Acorn squash were named because of their acorn-like shape.  They are in season all winter in this part of the country.  Use in soups, pastas, pies, ravioli, or stuff with brown rice and veggies.  And don’t toss the seeds.  Roast them in the oven with some herbs for a nutritious snack!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.


June Food of the Month


Cherries are a nutrient-packed, flavorful fruit, high in fiber, omega 3 and omega 6 fatty acids, vitamin A, vitamin C, and potassium.  Together, these nutrients can benefit blood pressure control, digestive health, and heart health among other things.  A lot of people take omega 3 (fish oil) and/or omega 6 supplements for these health benefits.  However, these fatty acids are readily found in a variety of fruits and vegetables, nuts and seeds, and herbs and spices in addition to seafood.  So save a few dollars and get these nutrients through foods such as cherries as opposed to buying extra supplements.  Cherries aren’t only delicious added to desserts.  They serve as a great addition to numerous meals such as salads, cereal, and chicken salad.

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

May Food of the Month


Spinach is one of the most popular leafy green vegetables.  It has a very neutral flavor that can be mixed well with a variety of foods, particularly in salads.  Compared to plain lettuce, spinach contains more omega 3 fatty acids, vitamin A, vitamin K, folate, potassium, and fiber.  These nutrients are important for heart health, your eyes and skin, blood clotting, metabolism, lowering your blood pressure, and keeping your bowels “regular.”  Try spinach raw or cooked.  Add it to smoothies, salads, soups, pasta dishes, etc.  It’s a great addition to nearly any meal and can help you feel healthier in nearly no time!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.

Apple Carrot Ginger Juice


Here's a refreshing recipe as we enter spring:

- 4 carrots
- 2 oranges
- 2 apples
- 2 inch knob of ginger
- 1 lemon

Place in blender/juicer until desired consistency is reached.

Nutrients in this recipe can directly protect against:
- Inflammation
- Macular degeneration
- Cancer
- Premature aging
- Bacteria
- Viruses
- Stroke
- Anemia
- Asthma
- Hypertension
- And MORE!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.


January Food of the Month


Barley is one of various types of whole grains.  Whole grains are types of grains which contain all parts of a grain: the bran, germ, and endosperm.  Refined grains only contain one of these parts.  By choosing refined grains instead of whole grains, you can miss out on important nutrients that keep your body healthy and prevent heart disease, diabetes, and obesity.  Barley, in particular, is high in fiber, potassium, and selenium, important nutrients for everyone’s diet.  These nutrients aid in digestion, blood sugar stabilization, lowering blood pressure, and the prevention of inflammation – a win, win!  Don’t know where to start with barley?  It is a great addition to soups, pilafs, and hot cereals, the perfect hearty food to add to your diet during the cold winter season!

Colleen Forrest, RDN, LDN
Spectrum Health Services, Inc.