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Salmon, brussels sprouts, corn on the cob

Posted on by Etosha Farmer


I made this during the fall when fresh corn was in season.  The corn could be swapped out for quinoa, brown rice or frozen corn this time of the year.

Salmon: fresh salmon was sprinkled with fresh lemon juice, garlic, dill weed, pepper.  Fresh lemon slices were place under and on top of the salmon.  Baked at 350°F for 15-20 minutes.

Brussels sprouts: My mother in law always makes this delicious brussels sprout casserole, I was trying to make a healthy version which turned out pretty good-but not as good as the original.  Brussels sprouts were sliced in half and placed in a baking dish.  Non-fat milk was added to almost cover the brussels spouts.  Salt and pepper were added.  Fresh graded cheese ( I had monterey jack) was lightly sprinkled and bread crumbs were sprinkled over the top.  Baked in the oven 350°F for 30 minutes.

Corn: boiled for ~10 minutes and sprinkled with pepper.

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Salmon, Acorn Squash, Roasted Cauliflower

Posted on by Etosha Farmer


Quick and easy winter meal.

Acorn squash:  Cut in half and microwaved upside down in a bowl of water until soft, not completely tender (~10 minutes).  Turn so flesh side is up, drizzled a little maple syrup and baked in the oven until completely tender (~15 minutes).

Cauliflower:  Cut into bite size pieces, drizzled with olive oil.  Sprinkled with chopped garlic, cumin, paprika, salt and pepper.  Roasted in oven @ 375°F for 10 minutes.  Flip over and cook for additional 10-15 minutes.

Salmon: This was a premade salmon pinwheel from the local grocery store in the fresh fish section.  Baked in the oven @ 375°F for ~15 minutes.

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Winter Newsletter

Posted on by Etosha Farmer

Check out our winter newsletter!  Topics discussed include: Emotional eating, Valentine’s day candy breakdown, shopping for fiber and a delicious low calorie cheesecake recipe.

Winter Newsletter

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Cholesterol Check

Posted on by Ami Spencer

We’ve all seen the commercials reminding us that our cholesterol levels aren’t just determined by what we eat. It turns out genetics play a large roll, and medication may be necessary to treat high cholesterol in the end. But that doesn’t mean we shouldn’t do what we can to improve or maintain healthy cholesterol levels.

Cholesterol that’s found in the blood comes from both dietary intake and liver production. The liver produces cholesterol because our bodies need it. In the right levels, cholesterol is not a bad guy. It is used by our bodies to make cellular membranes and helps with hormone production. Where things often go wrong is when we take in too much dietary cholesterol for our livers to break down and get rid of.

When there is too much LDL cholesterol (“bad” cholesterol) in our blood, it can build up in the artery walls and cause hardening or blockage, which can lead to heart attacks. In addition, when we have low HDL cholesterol (“good” cholesterol) levels, our bodies will have a harder time removing LDL cholesterol from our arteries and transporting it to the liver for breakdown and disposal. The only way to know your cholesterol levels, and whether or not you’re at risk for heart disease, is to get tested by your doctor. There are no physical symptoms of high blood cholesterol, and you can’t assume that because you’re healthy, young, or physically active you don’t have high LDL or low HDL levels.

Still, there are several lifestyle changes that can improve your chances of maintaining healthy levels of LDL and HDL cholesterol. Many of these changes are highly recommended by doctors as a first course of treatment if you are diagnosed with unhealthy blood cholesterol levels. Often, making even a few small changes can improve your levels and reduce your risk for heart disease. And if you have healthy levels of cholesterol already, but aren’t following these recommendations, making the following changes could decrease your risk for developing unhealthy cholesterol levels in the future.

Decrease your saturated fat intake. Saturated fat is suspected to stimulate the liver’s production of cholesterol. Reducing your intake of dietary fat, particularly saturated fat, can limit the liver’s cholesterol production to only what the body needs to perform its daily functions.

Maintain a healthy weight. If you are overweight, decreasing your weight can improve your LDL levels. If you are currently at a healthy weight, take whatever steps necessary to maintain that weight, which in turn could decrease your risk for high cholesterol.

Increase your fiber intake. Research has shown that a diet high in soluble fiber, found in foods such as oatmeal, beans and citrus fruits, can decrease blood cholesterol levels.

Increase physical activity. Getting more physical activity can decrease weight, which can help improve your LDL levels. In addition, regular exercise has been found to increase HDL levels, which can assist in removing LDL from your blood.

Stop smoking. Smoking works against the other positive lifestyle changes. It can decrease HDL levels, and increase your risk for blood clots.

While lifestyle changes are a first line of defense and can be extremely important in improving your cholesterol levels and decreasing your risk for heart disease, remember that they may not be enough. Consult with your doctor regularly to determine if there is a need to use medication in order to control your cholesterol. But know that even with drugs, it’s important to maintain a healthy lifestyle to keep your cholesterol levels in check.

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Feed the Soul Newsletter, Fall Issue 1

Posted on by Etosha Farmer

Check out our new fall newsletter.  It contains helpful ideas and resources to help you meet your nutrition goals!


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Breakfast Helps With Success At School

Posted on by Etosha Farmer

Nicole’s Interview on 7-News!  Click the link to see the full segment and learn how Breakfast Helps with Success at School !



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New recommendations for overweight people with heart risks

Posted on by Etosha Farmer

Interesting article about the importance of behavior change in working on weight loss and CVD~
The USPSTF recommends offering or referring adults who are overweight or obese and have additional CVD risk factors to intensive behavioral counseling interventions to promote a healthful diet and physical activity for CVD prevention. (B recommendation)
Source: Annals of Internal Medicine (2 articles)

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Shrimp Cobb Salad

Posted on by Etosha Farmer

shrimp salad


On a hot night a salad always sounds good.  I usually just throw together whatever I have in my refrigerator but last night I decided to make something a little different.  I Followed a recipe from cookinglight.com and the salad was wonderful!  I paired my delicious salad with a slice of whole grain bread, what a treat!


  • 4 slices center-cut bacon $
  • 1 pound large shrimp, peeled and deveined $
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper
  • Cooking spray $
  • 1/4 teaspoon salt, divided
  • 2 1/2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons extra-virgin olive oil $
  • 1/2 teaspoon whole-grain Dijon mustard
  • 1 (10-ounce) package romaine salad $
  • 2 cups cherry tomatoes, quartered $
  • 1 cup shredded carrots (about 2 carrots) $
  • 1 cup frozen whole-kernel corn, thawed
  • 1 ripe peeled avocado, cut into 8 wedges


  1. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; cut in half crosswise. Wipe pan clean with paper towels. Increase heat to medium-high. Sprinkle shrimp with paprika and pepper. Coat pan with cooking spray. Add shrimp to pan; cook 2 minutes on each side or until done. Sprinkle with 1/8 teaspoon salt; toss to coat.
  2. While the shrimp cooks, combine remaining 1/8 teaspoon salt, juice, oil, and mustard in a large bowl, stirring with a whisk. Add lettuce; toss to coat.
  3. Arrange about 1 1/2 cups lettuce mixture on each of 4 plates. Top each serving with about 6 shrimp, 1/2 cup tomatoes, 1/4 cup carrot, 1/4 cup corn, 2 avocado wedges, and 2 bacon pieces.
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Too Much of a Good Thing?

Posted on by Ami Spencer

If you’re craving an afternoon snack and you’re more likely to choose an apple and a handful of almonds over a candy bar, you’re making great progress on your journey toward a more healthy lifestyle. But just because you’re making more nutritious food choices doesn’t mean you’ll lose weight. Too much of a good thing is still too much.

Losing weight ultimately comes down to a simple formula: calories eaten are less than calories burned. Whether you’re eating 2500 calories worth of junk food or 2500 calories worth of fruit, vegetables, whole grains and lean proteins, you’re still eating 2500 calories. Yes, the fruits, vegetables, grains and proteins are better for you than a Big Mac, but their calories still add up. So continue to make good food choices and enjoy them, but make sure you watch your portions, too.

Posted in Nutrition, Weight Loss, Wellness | Leave a comment

Fido Can Help You Get Fit

Posted on by Ami Spencer

You may have heard that having a pet can improve your mood, decrease your risk for depression and lower your level of stress. Now there’s research that having a dog could help you get fit and improve your overall health.

A recent study presented at this year’s annual meeting of the American College of Sports Medicine suggested that people who walked a dog on a regular basis sat less during the day, had a lower body mass index (BMI), smoked less, had fewer chronic illnesses, and were less depressed. Like having a workout buddy who motivates you to get (and keep) moving, having a dog encourages you to take more frequent walks. And as we all know, walking is a great form of exercise, and walking for a total of just 30 each day (or three 10-minute walks with Fido) can have a positive effect on your health and well-being.

If you’ve considered getting a new pet, you might want to think about making it a dog. Turns out man’s best friend is also a great workout partner.

Posted in Fitness, General, Heart Health, Wellness | Leave a comment ← Older posts
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