Understanding Serving Sizes

Posted January 15th, 2021

Use these tips and nutritional information when thinking about serving sizes. Paige Dietz is a student dietetics volunteer at the Penn Abramson Cancer Center. She is currently working towards her second degree in nutrition at La Salle University in Philadelphia, PA. In 2013, Paige obtained her BBA in marketing at LIM College in New York, […]


Get the Most out of Seasonal Fruits!

Posted December 28th, 2020

It is a good idea to try to eat fruits that are in season. Infused water is a great way to stay hydrated on cooler snowy days while incorporating fruits from the season. Cranberries and citrus are in season so why not use them? In a pitcher or glass combine cranberries, orange slices, ice cubes […]


Dress up that Salad!

Posted December 21st, 2020

Include salad as part of your holiday meal by using this easy salad dressing. This base can be used and altered to make a marinade for salmon or turkey if that is your holiday entrée or can be used to dress up roasted vegetables.   Classic Oil and Vinegar Salad Dressing (Base to marinades and […]


The Power of Fruits and Vegetables

Posted December 18th, 2020

Fruits and vegetables are very beneficial to a healthy diet. Read on to learn more: How many servings a day? 2 ½ cups of vegetables/day and 2 cups of fruit/day 1-2 servings of fruit daily and 3-5 servings of vegetables daily – some raw and some cooked Variety (hint: eat the rainbow). Challenge yourself to […]


Phytochemicals and Antioxidants

Posted December 11th, 2020

Phytochemicals and antioxidants: what are they and what’s the difference? Phytochemical: refers to plants (phyto) and the chemical compounds in them. We may also refer to them as phytonutrients. Antioxidants are substances that help prevent cells from damage from unstable molecules known as “free radicals”. Not all antioxidants are phytochemicals and not all phytochemicals are […]


10 Tips for Healthy Eating After Cancer Treatment

Posted December 7th, 2020

Emphasize plants Fruits, vegetables, legumes, and whole grains boast powerful cancer-protective benefits due to their vitamin, mineral, and phytonutrient profile. Additionally, many fruits and vegetables contain antioxidants, such as vitamin C and vitamin E, which reduce the risk of damage to healthy cells. The American Institute for Cancer Research recommends making plant foods the main […]


Want to learn more about Sulforaphanes?

Posted December 4th, 2020

Sulforaphanes are a class of phytochemical. A phytochemical is: A product from plants that is not a vitamin or mineral No known required amount in the diet Have health promoting benefits. Brassica or cruciferous vegetables are the main source of sulforaphanes. There are 375 varieties of brassica vegetables that include arugula, bok choy, broccoli, broccoli […]


Snack Ideas and Tips for Better Sleep

Posted November 20th, 2020

Sleep plays a pivotal role in cellular and muscular repair and regulation of hormones that can have an impact on our immune system, how we tackle the next day, and our waistline. There is a lot going on in the world right now and while we can’t control the external events around us, we can take […]


Satisfying Snacks

Posted November 13th, 2020

A couple of hours after a meal, and you’re noticing your hunger starting to kick-in again…it’s snack time! Snacks are an excellent way to satisfy hunger between meals, prevent overeating at the next meal, provide your body with a boost of energy, and promote blood sugar control. Remember to portion and adjust accordingly to what […]


Building a Balanced Breakfast

Posted November 6th, 2020

Benefits of Breakfast: Kick-start the day by incorporating a heart-healthy breakfast! Not only is breakfast a wonderful opportunity to incorporate dietary fiber, vitamins, minerals, and protein towards meeting our daily nutritional needs, a well-balanced breakfast meal may boost energy and promote blood sugar control. The simple act of enjoying a nourishing breakfast before the busy […]