Low-Calorie, Lower Fat Alternative Foods

These low-calorie alternatives provide new ideas for old favorites. When making a food choice, remember to consider vitamins and minerals. Some foods provide most of their calories from sugar and fat but give you few, if any, vitamins and minerals. This guide is not meant to be an exhaustive list. We encourage you to read […]

Fat-Free Versus Regular Calorie Comparison

A calorie is a calorie is a calorie, whether it comes from fat or carbohydrate. Anything eaten in excess can lead to weight gain. You can lose weight by eating fewer calories and by increasing your physical activity. Reducing the amount of fat and saturated fat that you eat is one easy way to limit […]

Food Exchanges

You can use the American Dietetic Association food exchange lists to check out serving sizes for each group of foods and to see what other food choices are available for each group of foods. Vegetables Vegetables contain 25 calories and 5 grams of carbohydrate. One serving equals: ½ C Cooked vegetables (carrots, broccoli, zucchini, cabbage, […]

Healthy Eating Plans and Menu Ideas

Healthy Eating Plan A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions. A healthy eating plan: Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat […]

Teens in the Kitchen

One of our cooking classes is going to be teaching a group of Teens some of the things that THEY can do in the kitchen to have fun and make a treat for themselves, friends and family. Enjoy! Until next time~ Your Server, Mary

Stuffings for All Seasons

GO TO RECIPES: Vegan Recipes to for the recipes for these dishes.  Mary Americans love stuffing, as can be seen by touring the “starch” shelves of any grocery store. But why purchase mixes that are full of processed ingredients when you can easily compile your own signature vegan dish? Stuffing (or dressing, depending on where […]

Salads for Every Course

Salads fit the bill when you don’t have the time or the desire to cook. But you don’t have to limit them to the typical salad course. After all, nearly any cold dish served with a dressing constitutes a salad. Plus, these dishes can make intriguing and almost effortless appetizers, accompaniments, and even desserts! All […]

Holiday Potatoes

Potatoes …. who doesn’t love nearly every form of potato ever created?  Below are a whole bunch of dishes to try.  I am on my way to make the potato chips!! What will you try?  Mary When it comes to comfort food and holiday dining, who can forget the potato? Potatoes are willing palettes for […]

Easy as Apple Pie

by Chef Nancy Berkoff, RD, EdD, CCE So, what type of apples do you like? Green or golden, pink or red? Sugary sweet or puckery sour? And how do you like to eat your apples? Piping hot, baked with raisins and walnuts? Cold and crunchy, right from the refrigerator? Or do you prefer one of […]

What Do You Do For Thanksgiving?

When you are a vegetarian – and entertaining company or are a guest, there is always the question – What do I eat for Thanksgiving or Christmas? I hope that the following ideas will be helpful. Refer to our Recipes Section for tasty Vegan Recipes, courtesy of Let me know which one of these […]

Everyday Ideas to Rev Up Activity

Encourage every member of your family to increase daily physical activity and have fun at the same time. Be sure to think about what your family can be doing to build in more active time during your busy week. Here are some suggestions to consider. Make time Identify available time slots. Monitor your daily activities […]

Tips for Getting Active

Everyday Physical Activity Tips Small steps that get your family to move more can help all of you maintain a healthy weight. Choose a different tip each week for you and your family to try. See if you or they can add to the list. Here are a few: Walk Whenever Possible Walk instead of […]

Calculate Body Mass Index

For adults, a healthy weight is defined as the appropriate body weight in relation to height. This ratio of weight to height is known as the body mass index (BMI). People who are overweight (BMI of 25 – 29.9) have too much body weight for their height. People who are obese (BMI of 30 or […]

What is a Healthy Weight?

We all have our own ideas about what a healthy body weight is. Some people think a healthy weight is being “model thin.” Others think how they feel is more important than the size of their waistline or the weight displayed on their bathroom scale. To help you sort through the confusion, health experts have […]

WHY Public Access Television Matters to Salisbury, MD.

The Original Post for this article from Huffington Post is located here. This is such an important article, that I hope you will take the time to read it thoroughly. Public access television around this country is in danger of extinction, if voices are not heard.   If you wonder “What’s the Big Deal?” or “Why […]

Pork Loin with Apple Chutney

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