Nutrition News


Julie Baudo is our registered dietitian on staff who is also a certified diabetes educator.

She can help you reach and maintain your health and fitness goals and provide you with the tools so you can look and feel your very best. Her expertise and guidance will help in areas of managing chronic diseases , weight loss goals , provide guidance with food allergies and intolerances, help with diabetes self management skills and give instruction on prenatal needs. When you make an appointment with the dietitian, you are one step closer to reaching your nutrition goals. She can help with setting goals such as improving your blood sugars or simply helping you eat clean and green!


During your first appointment, information will be collected regarding your current eating habits, health history, schedule, exercise routine and any concerns you may have. You will receive an individual care plan that is designed to fit your health and wellness needs. It will not be a diet but a life-long plan to better eating habits, feeling fit and to help prevent the onset of chronic diseases. Follow up appointments address further education needs, progress towards your nutrition goals and will provide strategies to help with any challenges or problem areas that need to be addressed. There is no limit regarding how many follow up appointments. It is also based on need and personal preference. Some clients will follow up in a few weeks, monthly or quarterly to keep on track and to stay motivated. To set up an appointment with the dietitian, please call 875-6700. Coverage for nutritional counseling varies depending on insurance plan.


The season of fall brings bountiful and colorful foods to our plates!  We are blessed to have an assortment of healthy and tasty foods that bring us not only nourishment but also comfort in the upcoming months. Some of these foods include  artichokes, Kale, pumpkins, squash, yams, zucchini, parsnips to name a few.  They are rich in such nutrients as fiber, Vitamins A, C, and K, antioxidants and flavonoids which all help our bodies fight against the nasty flu bug and annoying cold symptoms! Visit your local farmer and shop for these fall treasures!

Featured food of the month - PUMPKIN

Pumpkins are everywhere right now which is a very good thing!  The Color orange is in!

Not only is this fall fruit one of the most versatile in cooking but is also offers an impressive nutrient profile! So it is ok to be totally obsessed with this food!

Nutritional Facts

1 cup provides 49 calories

3 grams of fiber  (  more than Kale)  so it makes you feel fuller faster

High in Vitamin A- promotes good vision

Good source of tryptophan- better sleep

Rich in carotenoids, folate, magnesium and potassium 

Check out our  yummy recipe of the month

Pumkin chocolate chip energy  balls

Yield 24

Serving size 1-2


3 cups dry uncooked oatmeal( can use gluten free cut oats)

1 cup all natural pumpkin puree

1 cup all natural peanut butter, or almond butter

2/3 cup or less maple syrup or raw honey

½ tsp cinnamon

½ tsp pumpkin pie spice

½ tsp vanilla extract

4-6 tbsp ground flax seeds

1 cup small chopped walnuts, chopped almonds, chopped peanuts or coconut flakes or any combination to equal 1 cup

½ dark mini chocolate chips


Combine all ingredients together in a medium bowl and mixed thoroughly

Rolls into 1 “ diameter balls

Place on a cookie sheet and cover in parchment paper and freeze for one hour

Store in an airtight container and keep refrigerated for up to one week

Enjoy and remember eat good feel good!

Summer Recipes

  • Grill Smart Grill Lean

Choose lean cuts of meat and fresh veggies, Replace fatty beef burgers, ribs and  hot dogs with boneless, skin breasts, thick fish steaks, seafood or turkey.  Instead of serving greasy potato chips or mayonnaise laden salads, try serving grilled veggies   like squash, peppers, onions, mushrooms or even potatoes as a side dish.

  • Marinades

Marinated your lean meats and vegetables in citrus, olive oil or herb based marinades. Spice rubs add more flavor and less calories. Some other favorite marinade flavors are lemon or lime juice, low sodium soy sauce, honey or garlic.

The simple act of marinating before grilling has shown to reduce the formation of HCA’s (cancer causing compounds) by as much as 92-99% in some studies.

  • Dessert

Caramelize fruits on the grill.  Pineapples, bananas, peaches, and plums contain sugars that concentrate when grilled making them super sweet and tasty and lower in calories than pies, cookies and cakes.

Summer Grilling Recipes

  • Grilled Chicken Tenders with Cilantro Pesto

Cook chicken tenders on the grill and top with pesto made with cilantro or basil whichever you prefer for a zesty, quick dinner.  Serve with quinoa or brown rice and grilled asparagus or zucchini.

4 servings

  • 1/4c lime juice
  • ¼ cup reduced soy sauce
  • Pam spray
  • 1 teaspoon chili powder
  • 1 pound chicken tenders
  • 2 cups loosely packed cilantro leaves ( 1-2  bunches) or basil
  • 2 scallions, sliced
  • 2 teaspoons of toasted sesame seeds

  1. Whisk lime juice, soy sauce and chili powder in a large bowl. Reserve 2 tbls of marinade in a small bow. Add chicken to the remaining marinade; toss to coat. Keep in fridge for 20 – 60 minutes.
  2. Preheat grill to medium high
  3. Meanwhile place cilantro, scallions, sesame seeds and reserved marinade in a food processor and process until smooth.
  4. Remove the chicken from the marinade ( discard marinade) and grill until cooked through. Serve chicken with pesto.

Nutrition per serving 116 calories ,27 grams protein 67mg cholesterol, 3grm carbohydrates, 0 gm sugar, 290gm sodium

  • Cabbage steaks

¼ cup Worcestershire sauce

1 tbls brown sugar

1 tbl chopped rosemary

2 tbl sherry vinegar

3 garlic cloves, chopped

1 large red cabbage

2 lemon wedges

¼ c parsley

Olive oil – to brush grill

Whisk together first five ingredients in a large baking pan

Slice through the root; cut 2   11/2 inch thick slabs of cabbage (save ends for another use)

Place in marinade and turn to coat. Let sit for about one hour at room temperature or refrigerate overnight; flipping occasionally.

Heat grill to medium-high and brush and oil the grates

Remove cabbage and discard excess for later use and season with salt and pepper  to taste. Grill cabbage until char marks form; about 8 minutes each side

In a small pan, warm remaining marinade and drizzle over cabbage. Drizzle with lemon and sprinkle with parsley

Makes 4 servings

179 calories    1 gram fat   44grms carbs  7 grms fiber and  5 grms protein

Summer Highlights

Take advantage of our local markets

Health benefits

  • Taste real flavors.. savor the flavors!
  • Enjoy the season by getting out and catching some rays while buying healthy and delicious food. Eat clean!
  • Support our local farmers!
  • Protect the environment
  • Nourish yourself!
  • Discover the spice of life: Variety of old and new flavors
  • Know where your food comes from
  • Connect with your community

Fitness and Fun activities

Nutritional Quotes

  • Every time you eat or drink you are either feeding disease or fighting it!
  • Commit to be fit!
  • Those who do not have time to exercise will sooner or later have to find time for their illness!