It’s high summer and time for watermelon! Wondering which one is ripe and juicy? We’ll tell you how to pick the perfect melon, how nutritious it is, and a few new ways to prepare this delicious fruit.
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ACHS Wellness & Nutrition Tips
ACHS wants to help you discover how better nutrition can make a difference in your overall health – even helping you better manage chronic conditions such as diabetes, high cholesterol, and blood pressure.
Our philosophy is to show you how to better understand the key ingredients in the food you eat, and how best to prepare and cook them, so you can make decisions that will help you reach your health care goals. Anyone can benefit from ACHS cooking videos, health & wellness tips, and recipes for delicious and nutritious meals. Good nutrition is a key part of the integrated health care services offered at your community health center – ACHS.
Special thanks to our community partners, including: Phlume Media, Littleton Food Cooperative & Mascoma Bank!
Discover how better nutrition can help you or your organization stay healthy!
Email Chad to learn more!
The World of Wonderful Watermelon
It’s high summer and time for watermelon! Wondering which one is ripe and juicy? Chad can tell you how to pick the perfect melon, how nutritious it is, and a few new ways to prepare this delicious fruit.
Chad’s Super-Nutro Smoothie
Watch Chad Super-Size the nutrition in this berry-cherry smoothie recipe. It packs a punch with kale, avocado, nuts, seeds, and nutritional oils but still stays delicious!
Double Dips!
See how easy it is to take your favorite dips and make them better for you – without losing flavor! So good, you’ll want to go back for more. But no double-dipping allowed!
Pasta Puttanesca
Just a quick rendition of Spaghetti Puttanesca – a wonderfully deliscious way to get some SMASH fish as part of your dinner!
Edamame Cranberry and Feta Salad
A quick recipe run-down and my first attempt at video editing software! It only gets better from here…
Regardless of the video quality, the recipe is a show-stopper!
Edamame, Cranberry, and Feta Salad
serves 6
download recipe
ingredients
- 2 cups frozen shelled edamame, thawed or cooked-and-cooled, and drained
- 2 cups dried cranberries
- 1 Tbsp extra virgin olive oil
- 1 cup crumbled feta cheese
- salt and pepper to taste
directions
- Toss edamame and cranberries together with olive oil, salt and pepper
- Gently stir in the feta cheese
- Refrigerate until ready to serve
Wicked Smart Smoothie
All-Purpose Vinaigrette
Chocolate Banana Pops with Nuts
Chad’s Easy Sautéed Chard
Grilled Romaine
Real Easy Roasted Broccoli with Tahini Sauce
Are There Healthy Grain Products?
Humans eat from the grain group in two ways - we either eat grains or grain products. Traditional grains, of course, are the smarter choice. Oats, farro, barley, rice, buckwheat, quinoa (actually a pseudo-grain) and many others have been around for ages, supporting life and contributing to many a culture's longevity. Then, over the last 100 years, products made from these traditional grains have gained traction - enough to be concerning. Traditional grains should take priority over grain products Recommendations for the grain group are going to vary greatly from person to person. No matter how many servings you target from this group, choosing grains - instead of grain products, is the best practice. But eating NO grain products isn't preferable for many. If you do opt to include a few grain products in your diet regularly, here is one good tool to help you choose more sensible options. A good ratio of carbohydrates is important There are 3 types of carbs: sugar, starch, and fiber. Sugar and starch provide a rise in blood sugar.Fiber actually helps to slow down how fast the other two will cause that rise (as do protein and fat). So when choosing grain products like cereals, crackers, breads, frozen waffles, bagels and so much more, the goal is to have at least 1 gram of fiber for every 5 grams of starch/sugar to help avoid rapid blood sugar spikes. The 5-to-1 rule in 4 simple steps- Look on the nutrition facts label on the grain product in question.
- Divide total grams of carbohydrates by total grams of fiber.
- If your answer is greater than "5", the more starch/sugar it is providing compared to fiber.
- Reconsider purchasing products that are higher than "5", or limiting significantly as part of an occasional treat.
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Making progress with healthy eating
Avoid Blood Sugar Spikes
A traditional healthy
habit – drinking tea
Dried fruit – is there a “raisin”
to eat it?
Problems with popcorn?
Tips if you’re tired counting calories
ACHS can come to your school, business or non-profit organization (in person or virtually) to help your students or staff discover the benefits of health and wellness. We’ll provide effective demonstrations on how to use healthy choices to better manage chronic illness and help overcome barriers to staying healthier.
To learn more about ACHS’ on location services for organizations and schools-contact us: here
Discover how better nutrition can help you or your organization stay healthy!
Email us to learn more!
ACHS Mission
To provide a network of comprehensive Primary Health Care and Support Services to individuals and families throughout the communities we serve. In support of this mission, ACHS provides evidence-based, outcome-specific, systematic care that is: patient-centered, prevention focused, accessible and affordable to all.
