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The food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.

This year’s National Nutrition Month theme is Personalize Your Plate. There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds, and tastes!

Try some beets this week! Beets are in season from fall to spring and packed full of antioxidants and fiber. In addition, they are good sources of folate, manganese, potassium, iron and vitamin C. Check out this recipe for Roasted Balsamic Beets:

Reading the nutrition facts label will help you choose heart healthy food options. Always check the total fat, saturated fat and trans fat amounts. After bariatric surgery, the total fat should be less than 5 gm per serving to prevent dumping syndrome and to help you reach your weight loss goals.

Did you know that the daily recommendation allowance of sodium is less than 2300 mg? This is equal to 1 teaspoon of sodium. For perspective, the 4 piece chicken finger plate at Zaxbys is 3340mg! It is important to be mindful of your sodium intake to prevent/ manage high blood pressure.

Holiday Ensure Max Protein Recipes

Ingredients:

• 1 cup pumpkin puree
• 1 package (1 oz) sugar-free instant vanilla pudding mix
• 2 cups cold skim milk
• 1 tsp cinnamon
• 1 tsp allspice
• ½ tsp vanilla extract
• 6 Tbsp nonfat whipped cream topping

2 tablespoon olive oil
1 onion , chopped
4 garlic cloves , minced
1 cup pumpkin puree , from the can or homemade
1.5 cups diced butternut squash
1.5 diced cup tomatoes , from the can
2 cups vegetable stock or chicken stock
15 oz canned black beans, drained and rinsed

1 ½ cups old fashioned oats (uncooked)
3 scoops Bariatric Advantage High Protein Meal Replacement- Pumpkin spice
1 ½ tsp pumpkin pie spice
¼ cup dried cranberries
1/3 cup honey
1/3 cup nut butter (peanut, almond etc)
½ cup pure canned pumpkin puree
Optional: 1/8 cup mini chocolate chips

Prep time: 10 min

Cook time: 45 min (including refrigeration time)

In a small bowl mix : oats, protein powder, pumpkin pie spice, cranberries and mini chocolate chips (if using) and set aside.

Ingredients:

• 1 small Hokkaido pumpkin or butternut squash
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• 1 teaspoon hot paprika powder
• ½ teaspoon turmeric powder
• 3-4 tablespoons olive oil
• 1 tsp salt and 1tsp pepper