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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.

At ACHS, we believe that better nutrition can have a significant impact on your overall health, including the management of chronic conditions such as high cholesterol, diabetes, and blood pressure. We’re dedicated to educating you on the key ingredients in your food, and teaching you how to prepare and cook them so that you can make informed decisions that help you achieve your healthcare goals. ACHS offers cooking videos, health and wellness tips, and nutritious recipes that anyone can benefit from. As your community health center, good nutrition is an essential component of the integrated healthcare services we provide.

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!

ACHS' nutritional


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!

See Recipe

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!

See Recipe

Sautéed Swiss Chard

A quick and delicious way to eat some winter greens!

See Recipe

try ACHS'


Edamame, Cranberry, and Feta Salad


  •  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


  •  Toss edamame and cranberries together with olive oil, salt and pepper
  •  Gently stir in the feta cheese
  •  Refrigerate until ready to serve
See Video

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ACHS wellness tips

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
  1. Look on the nutrition facts label on the grain product in question.
  2. Divide total grams of carbohydrates by total grams of fiber.
  3. If your answer is greater than "5", the more starch/sugar it is providing
  4. compared to fiber.
  5. Reconsider purchasing products that are higher than "5", or limiting significantly as part of an occasional treat.
Using the tool is easy - finding grain products that "pass the test" is not. Look out for deceiving terms and use the math. You'll be surprised how many products you thought were healthy don't make the cut. Here is a good example of the "5-to-1 rule" at work

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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!

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