Monday, January 25, 2021

My Recent Article on Beginning Exercise!


Check out the latest article I wrote on the Cecelia Health blog about establishing a sound exercise routine!

Click HERE for the post :)


Tuesday, January 12, 2021

New Year Brings Book # Three !


Excited to announce that today is the release date for a new book that my colleague and I have published entitled:  
The Everything Guide to the Insulin Resistance Diet: Lose Weight, Reverse Insulin Resistance, and Stop Pre-Diabetes.  

In this book you can learn about the lifestyle changes that you can make to help lose weight, reduce insulin resistance and improve your health. It also includes 125 delicious recipes and 10 week plan for healthy eating and increasing activity.  Hope you will check it out and enjoy!!

Available HERE at Barnes and Noble and HERE on Amazon :)


Friday, January 1, 2021

Easy Bean Soup

Looking for health recipes for the New Year? This hearty soup is packed with protein, healthy high fiber carbs and can be customized with your favorite seasonings. It freezes well and is perfect for a plant-based lunch or dinner.


One package 15 bean soup mix 
64 ounces chicken or vegetable broth 
One 28 ounce can of crushed tomatoes 
Choice of seasonings –salt, pepper, Italian, Cajun 


Soak the beans overnight (or at least 8 hours) in 8 cups of water. Rinse beans well and add to a large pot with 64 ounces of chicken or vegetable broth and bring to a boil on high heat. Reduce heat to low and simmer for. 1.5 hours. Put in the tomatoes and simmer for another. 30 minutes. Add desired seasonings and serve. Note: You can use the seasoning that comes with the soup mix but I usually choose to use more natural seasonings without all the additives. 

Makes 14 cups 14 servings 

Serving size: 1 cup Calories 161 Protein 10 g Carb 30 g Fiber 9 g Sugars 5 g Fat 0 g Saturated fat 0 g Sodium 490


Monday, December 14, 2020

Cauliflower Stuffing

Lower in carbs and higher in fiber, you won’t miss the bread in this flavorful veggie-based stuffing!


2 cups chopped celery
2 cups chopped onion
2 cups chopped carrots
2 tablespoons margarine or butter
1 large head of cauliflower, chopped
2 cups chopped crimini or button mushrooms
1/2 cup low sodium chicken or vegetable broth
2 teaspoons Morton Nature’s Season Seasoning blend (or your favorite seasoning)
½ teaspoon sage
salt and pepper to taste


Coat the pot with one of the tablespoons of margarine/butter, add celery, onions, and carrots and sauté until just before tender about 5-7 minutes. Add the mushrooms and cauliflower and stir in the last  tablespoon of margarine/butter until melted. Pour in the broth, sprinkle with the seasoning and sage and simmer until the veggies are tender, about 10 to 15 minutes, stirring frequently.

Makes about 7 cups, seven servings

Serving size: 1 cup Calories 86  Protein  3 g Carb  10 g Fiber 2 g Sugars 5 g Fat 3 g saturated fat 0 g Sodium 490 mg  


Thursday, December 3, 2020

Check out the latest news and recipes from the Cranberry Institute!




We are pleased to share the latest additions to our resource collection!


New Research Supports Cranberry PACs Can Help Reduce H. pylori Infection Rates

A clinical trial just published in the Journal of Gastroenterology and Hepatology found consuming cranberry juice containing 44 mg of proanthocyanidins (or “PACs”) per 240-mL serving twice daily for eight weeks resulted in a 20% reduction in the H. pylori infection rate. These findings show that twice daily consumption of 44 mg PAC cranberry juice has the potential to be a natural, complementary management strategy for adults infected with H. pylori. Utilize our newest handout on H. pylori when talking to your clients!



FDA Issues Qualified Health Claim for Cranberry Products and UTIs

Consuming one serving (8 oz) each day of a cranberry juice beverage containing 27% cranberry juice may help reduce the risk of recurrent urinary tract infection (UTI) in healthy women. FDA has concluded that the scientific evidence supporting this claim is limited and inconsistent. Utilize our newest handout on urinary tract health when talking to your clients!


Give Thanks to Your Health All Year-Long with Cranberries

Reap the health benefits of cranberries year-round with our latest handout! All forms of cranberry (juice, sauce, and dried) provide similar health benefits. Plus, check out cranberry recipes for the holiday season and beyond! Whether you have time to cook or are looking to grab a snack on-the-go, you can find healthy ways to incorporate cranberries in your day.



Cranberry Health Research Library

Our collection of cranberry research just got a fresh look! Explore the extensive database of cranberry health research abstracts with our easy-to-follow breakdown by topic area. You can also browse the selections by year to find the most recent publications: Cranberry Health Research Library.



Cranberries Can Help Fill the Berry Gap!

Cranberries offer a wealth of health benefits – and there’s an easy, budget-friendly way to include cranberries throughout the whole week to make sure you (and your family) hit their fruit quota!

  • Add dried cranberries and cinnamon to your morning oatmeal for a healthy work from home breakfast
  • Cranberry sauce can be an easy base for a marinade, dressing or quick sauce to top off dinner
  • Dried cranberries are a classic salad topping – but they work just as well in all kinds of salad, from pasta to quinoa to chicken
  • Cranberries can also be a part of the main meal – from Pesto Chicken Burgers to Stir Fry and Pecan Rice Pilaf, cranberries elevate pantry staple meals into unique family-friendly dinners
  • Freeze cranberry juice in ice cube trays and add to smoothies for a fruity, nutritious kick
  • 7 Layer Cranberry Bars can be a great afternoon snack for the whole family
  • Parfaits layered with plain Greek yogurt and cranberry sauce can be an easy breakfast or quick snack that you can have your kids help assemble
  • With extra time at home, get baking with cranberries from muffins to Nutty Cranberry Cereal Bars and Chewy Cranberry Oatmeal Cookies there are lots of ways to add cranberries (and an extra fruit serving) to your treats!


Cranberry Recipes Part 2: Flourless Pumpkin Cranberry Bars

After another bit of a hiatus I am back in the kitchen creating some delicious winter and holiday treats.  These flourless pumpkin bars are super easy to make and are perfect for dessert, a snack or even breakfast.  Enjoy and I hope your holiday season is safe, healthy and happy so far!  Stay tuned for cranberry news and facts from the Cranberry Institute coming soon too!  


½ cup creamy or crunchy almond butter
¾ cup canned or fresh cooked pumpkin
½ cup honey
1 tablespoon brown sugar
1 egg
1 teaspoon vanilla
1 ½ cup oats
½ teaspoon baking soda
½ teaspoon pumpkin pie spice
¼ teaspoon cinnamon
¼ cup cranberries
cooking spray


Preheat oven to 350 degrees. Add the almond butter, pumpkin, honey, brown sugar, egg and vanilla to a medium bowl and mix well (using an electric mixer is recommended.) In a small bowl, combine the oats, baking soda and spices and then add to the pumpkin mixture and mix well. Fold in the cranberries add to a 8x8 inch pan coated with cooking spray. Bake for 30-35 minutes until set and lightly browned on the edges. Cut into squares and serve.

Note: These bars are very moist, almost cake like, and can be a bit crumbly. So you can store them in an airtight container in the fridge to keep longer and pop them in the microwave for 10 seconds or so to warm them up for a nice treat!

Makes 16 bar squares, 16 servings

Serving size: 1 bar Calories 110 Protein 5 g Carb 16 g Fiber 3 g Sugars 12 g Fat 5 g Saturated fat 1.5 g Sodium 10 mg


Monday, April 20, 2020

Cranberry Recipes Part One: Banana Pecan Cranberry Muffins

Spending a lot of time at home has certainly got me baking again. Here is one of two cranberry recipes I have developed in the past week (stay tuned for part two coming soon!) These delicious muffins are not only easy to make, but they are a good source of fiber and low in fat too. They freeze well and taste great warmed in the microwave and spread with a bit of butter or almond butter for a filling breakfast or snack. 


2 cup rolled oats (old fashioned, not quick, use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
3/4 cup oat flour (use a gluten free brand such as Bob's Red Mill if you are on a gluten-free diet)
3/4 teaspoon baking soda
3 large sized over ripe bananas, mashed
6 tablespoons liquid egg white
¼ cup (packed) brown sugar
2 tablespoons milk (I used unsweetened vanilla almond milk)
1 tablespoon vanilla extract
1/3 cup finely chopped pecans
¼ cup dried cranberries
cooking spray


Preheat oven to 350 degrees. Combine the oats, oat flour, baking soda, baking powder and protein powder in a small bowl.  In a large bowl, mix together the mashed banana, brown sugar, egg whites, milk and vanilla. Add the oats/flour mixture to the wet ingredients and mix well. Stir in the nuts and cranberries. Spoon into 12 regular or 6 jumbo size muffin pan cups  coated with cooking spray and bake on the bottom rack of the oven for about 35-45 minutes, until top is firm, lightly browned and a toothpick comes out mostly clean when inserted into the center. Store in the refrigerator for best shelf life

Makes 12 regular or 6 jumbo muffin

Serving size 1 regular sized muffin Calories 165 Protein 7 g Carb 26 g Fiber 3 g Sugars 11 g Fat 3.5 g Saturated fat <1 100="" g="" mg="" p="" sodium="">

Serving size 1 very large muffin Calories 330 Protein 13 g Carb 52 g Fiber 6 g Sugars 22 g Fat 7 g Saturated fat 1 g Sodium 200 mg


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