Rita Smith, Registered Dietitian

06/17/2026

Nutrition Notes to Eat Well and Be Well: Celebrating Dads!

Cancer Checks (as directed by your health care provider):

* Prostate screening at yearly physical. A reminder that 1 in 8 men will be diagnosed with prostate cancer.
* Avoidance of all forms of smoking.
* Alcohol avoidance or limitation. Excessive alcohol is connected to colon, esophagus, liver, and prostate cancers.
* Unhealthy diet that has a high intake of processed foods with little nutritional value, as well as red meats (beef, pork, lamb, veal) and processed meats (bacon, sausage, etc.).
* Keeping weight healthy.
Colonoscopy by age 45 or as recommended by a health care provider.

06/16/2026

Nutrition Notes to Eat Well and Be Well: Celebrating Dads!

Heart Disease in men can be prevented by assessing and managing:

* Blood cholesterol, including a variety of lipids: total, LDL and HDL cholesterols
* Blood pressure: reading should be 120/80 or LESS
* Unhealthy diet that is high in sodium, saturated fats, and/or sugar
* Weight, striving for a healthy weight with aging
* Smoking - avoid all forms
* Alcohol intake - avoid most of the time, but if choosing to drink, limit to 2 drinks or less/day

A check for Pre-Diabetes and Diabetes should include:

* Fasting blood glucose - goal is less than 100 mg/dL
* A1C 3-month check: goal is < 5.7
* Keeping body weight healthy

06/15/2026

Nutrition Notes to Eat Well and Be Well: Celebrating Dads!

Next weekend we will celebrate Father’s Day. June is also Men’s Health Month worldwide. The month of June has this designation to heighten awareness of preventable health issues, and to encourage early detection and treatment of diseases and illnesses in men. Approximately 50% of men schedule a yearly physical with their health care provider so many lose the opportunity to pick up health issues in their earliest stages.

The life expectancy for men is 76 years. The leading health issues for men are heart disease, cancer such as prostate and colon cancers, and diabetes. One in four deaths in men is from heart disease. The good news is that lifestyle factors and personal choices (factors in our control) have the biggest impact on the development and/or control of heart disease, cancer, diabetes and other chronic diseases..

Men are more likely than women to smoke and excessively drink alcohol; both are risky health behaviors. These habits negatively impact both short- term and long-term health in men. Men are less likely to seek help for mental health issues. Su***de rates in men are 3.5% higher in men then women.

Men’s Health Month is the perfect time to remind the men in our lives to schedule appropriate health screenings and appointments…. AND to keep those appointments.

06/12/2026

Nutrition Notes to Eat Well and Be Well: Alzheimer’s and Brain Awareness Month

Eating for brain health means selecting wholesome foods that are minimally processed. Hot cereal (or an overnight version) is an easy way to get off to a good nutrient-start at the beginning of your day. And so many healthful foods can be added to hot cereal provide variety in flavor and nutrients.

FARINA or CREAM of WHEAT WITH DRIED APRICOTS
Makes 2 servings

Ingredients:

2 cups skim milk (or plant-based milk, if preferred)
⅓ cup uncooked dry cereal such as farina or Cream of Wheat
1 tablespoon brown sugar (optional)
¼ cup chopped dried apricots
2 T almonds, chopped

Directions:

1. Bring milk to a boil in a small saucepan. Whisk in the farina. Reduce heat and simmer, stirring occasionally, until thickened, about 2-3 minutes (check package directions).
2. Stir in sugar, apricots and almonds before serving.

Note:
* The skim milk provides 8 grams protein per serving.
* Change-up the dried apricots with other dried fruits (raisins, dates), frozen berries or banana slices.
* Apricots and almonds provide potassium, a mineral that promotes good blood pressure.

06/11/2026

Nutrition Notes to Eat Well and Be Well: Alzheimer’s and Brain Awareness Month

Fatty fish will provide brain-support nutrition, and thus, 8 ounces are recommended for adults per week; this would be two (4-ounce) servings. One of the important omega-3 fatty acids found in fish, DHA (docosahexaenoic acid) is needed for brain health. A long term intake of DHA has been shown to improve memory with aging, and lower rates of cognitive decline.

Fatty fish that contain a good supply of DHA include salmon, tuna, mackerel and trout.

Not a fish lover? Plant sources of omega-3 fatty acids contain ALA, which will convert into DHA in the body. Sources include ground flaxseed, chia seeds and walnuts.

On another note, a recent study out of Australia found that a frequent intake of ultra-processed foods (with no nutritional value and high in sugar, salt, fat, additives and artificial this-and-that) resulted in poor attention and a higher risk for dementia in middle-and-older aged adults.

06/10/2026

Nutrition Notes to Eat Well and Be Well: Alzheimer’s and Brain Awareness Month

The MIND Diet or Mediterranean-DASH for Neurodegenerative Delay supports a healthy brain. The good-for-you-brain foods that should be a regular part of your menu planning include leafy greens, berries, beans, whole-grains, fatty fish, nuts, and olive oil. These foods contain brain-protective nutrients such as fiber, B-vitamins, minerals like magnesium, healthy fats such as omega-3 fatty acids, and polyphenols to keep the brain in tip-top shape and reduce inflammation.

Let’s talk a bit more about beans because they can be not just a nutritious choice at your meals, but a budget-friendly option, too. Canned, frozen or dried (in bags) beans, peas and lentils all share the same nutritional profile providing vegetarian protein, B-vitamins, minerals, polyphenols and fiber. The gut microbiome will thrive on the legume fiber, and there is a strong link between the health of the gut and the health of the brain. A ½ cup cooked portion of legumes will provide between 6-9 grams of fiber.

Beans, peas and lentils digest more slowly, and they contain both protein and fiber, so there is a gradual after-meal rise in glucose, preventing sharp spikes. This helps in avoiding glucose swings (highs and lows) which have been connected to risk of cognitive decline.

Beans, peas, and lentils are an easy addition to salads, grain bowls, soups, and stews, or blended into a nutritious dip or spread. A few ideas:

Several times a week skip the animal protein and have instead a meatless meal that features the beans, peas and lentils. For ex.: 3-bean burrito, black bean chili, cannellini & kale soup, or lentil-grain bowl. Pureed white beans are great to thicken soups and sauces. It is easy to make a traditional chickpea hummus dip. Or how about a black bean dip made with cumin, lime juice and garlic?

06/09/2026

Nutrition Notes to Eat Well and Be Well: Alzheimer’s and Brain Awareness Month

A reminder of the risk factors for Alzheimer’s Disease that are NOT in your control:
*Getting older
*Being female
*Having a family history
*Hearing loss

More importantly, there are PREVENTABLE risk factors for Alzheimer’s Disease that we have control over. These risk factors include:

*Low physical activity
*Eating an unhealthy diet with lots of highly processed foods
*High dietary intake of saturated fats, salt and sugar
*Poor and insufficient sleep
*Heavy alcohol intake
*Obesity
*High LDL-cholesterol, not controlled
*High blood pressure, not controlled
*Type 2 diabetes, not controlled
Social isolation
Living in stressful conditions

06/08/2026

Nutrition Notes to Eat Well and Be Well: Alzheimer’s and Brain Awareness Month

According to the Centers for Disease Control and Prevention (CDC), the most common cause of dementia is Alzheimer’s Disease. In the U.S. 6.9 million adults 65 years of age and older have Alzheimer’s Disease! That is a lot of Baby Boomers.

In Alzheimer’s Disease there is a build-up of amyloid proteins and brain tangles in the brain. This causes brain cells to die, and the brain to shrink in size! YIKES! And thus, cognitive impairment may begin with memory loss. There may be lifestyle strategies to reduce your risk, and we will explore them this week.

06/05/2026

Nutrition Notes to Eat Well and Be Well: National Great Outdoors Month

Sheet Pan Cauliflower, Carrots and Chickpeas
Makes 2 servings

Ingredients:

½ head cauliflower, chopped into bite-size pieces
2 medium carrots, thickly sliced
1 can chickpeas, drained and rinsed
1 T olive oil
½ tsp. ground cumin
½ tsp. ground coriander
1 pinch chili powder
¼ tsp. turmeric
⅛ tsp. garlic powder
⅛ tsp. ground ginger
¼ tsp. kosher salt (optional)
⅛ tsp. ground black pepper

Directions:

1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
2. After prepping the vegetables, toss them with olive oil. Place in a single layer on baking sheet.
3. Combine spices together. Sprinkle evenly over vegetables and gently toss. Roast the vegetables for 30-40 minutes or until browned and crisp.

Notes:
1. These vegetables can be cooked on a thick foil layer coated with cooking spray, and placed on a hot grill.
2. Serve with rice and grilled protein.
3. Double the batch. The extras are delicious served cold on a tossed salad.

06/04/2026

Nutrition Notes to Eat Well and Be Well: National Great Outdoors Month

When preparing and eating more meals outdoors it is important to have attention to food safety in hot weather. Here are a few reminders:

Safe Grilling Tips:

*Marinate food in the fridge and/cooler.
*Have a separate cooler, platter & utensils for raw meats.

Temperature Safety:

*Keep COLD foods at 40 degrees or less.
*Cook HOT foods to at least 140 degrees or more; check www.fda.gov for specific cooking temperatures for different cuts of meat.
*Let food sit out for only 1 hour in hot weather that is 90 degrees and higher.

Cooler use:

*Have a large cooler with plenty of room for lots of ice.
*Keep chilled drinks in a drink cooler, since it will be opened up frequently.
*Pack food in the cooler that has already been chilled in the refrigerator.
*Keep food in small containers, so that a small amount is taken out at a time. You can replenish with chilled food from the cooler.

Cleanliness still applies when handling food outdoors. Have wipes handy for easy clean up. And once you have handled raw meat, everything needs to be cleaned up. Be food-safe, especially outdoors in the hot and humid summertime weather. Additional food safety information: www.fda.gov.

From American naturalist John Muir: “Come to the woods, for here is rest.”

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