Winter Blues Farmers’ Market 2013

Typically when you think “farmers’ market” you think summertime. But that doesn’t stop West Virginia;  This afternoon was the “Winter Blues Farmers’ Market” from 3-8pm at the Waterfront Place Hotel near downtown Morgantown. Its scheduled the same week as the WV Small Farms Conference.

After graduate seminar today, Erin and I went over to the market to check out what it had to offer. With over 40 vendors, there was definitely something for everyone: preserves, vegetables, fruit, meat, fish, baked goods, cheese, canned salsa and spreads, spices, and even non-edibles such as hand-spun wool, wooden items, and candles.

There were also tickets available for $1 each, and stations where you could get a warm dinner served to you. I exchanged 2 tickets for a handmade mini pizza, made from whole wheat flour. Delicious! I also picked up some ground lamb, romaine lettuce, and a couple of baked goods.

Check out some photos of the event below. And don’t miss out on the next farmer’s market event in Morgantown– Saturday, April 6th will be a traditional farmer’s market held in the downtown marketplace from 11am-2pm.

At the entrance of the Winter Market

At the entrance of the Winter Market

This is where I picked up my romaine lettuce for $1

This is where I picked up my romaine lettuce for $1

Made in West Virginia

Made in West Virginia



Jams, Jellies, and Butters

More greens!

More greens!

Potatoes and apples

Potatoes and apples

Get your frozen lamb here, folks

Get your frozen lamb here, folks

A lamb heart

A lamb heart

Salsas and spices

Salsas and spices

Handmade sausage pizza for $2

Handmade sausage pizza for $2

Fantastic apple danish made from West Virginia apples

Fantastic apple danish made from West Virginia apples


Overview of the winter market, held in the Waterfront Place Hotel. Over 40 vendors from around the state of West Virginia were there.

Overview of the winter market, held in the Waterfront Place Hotel. Over 40 vendors from around the state of West Virginia were there.

Great live music was playing, too! Some type of West Virginia bluegrass/folk music.

Great live music was playing, too! Some type of West Virginia bluegrass/folk music.

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Go Red for Women 2013

As a graduate student and a dietetic intern, my responsibilities include schoolwork and the rotation hours. Occasionally we also have the opportunity to gain a few more hours in our internship by attending conferences, meetings, and health fairs.

go red for women

On Saturday, February 2nd, several of the other dietetic interns and I were able to volunteer at the Go Red for Women event at the WVU Heart Institute.  The event offers free screenings (fasting blood glucose, cholesterol, blood pressure), counseling, and risk assessments to women (and men) who attend the event.

Last year there were 300 attendees registered for the event, and this year was just as busy.  We had 2 rooms available to us to discuss meal planning and we were one of the last stations the attendees visited before leaving the event. Attendees that entered the room could get personalized nutrition recommendations based on their lab values, receive answers to any of their nutrition questions, grab a free water bottle and granola bar, and could try a few samples of heart-healthy food we brought – cool cucumber dip & black bean brownies.

I volunteered from 7am-noon and probably gave 1-on-1 counseling to over a dozen individuals. Since heart disease is the #1 cause of death in both women and men, and it was great to be a part of an event that creates awareness and empowers individuals to create positive, healthy, changes in their life.


Snap peas and carrots served with cool cucumber dip

Homemade black bean brownies

Homemade black bean brownies

Handouts on fiber, sodium, and fats, as well as the recipes for the cool cucumber dip and the black bean brownies.

Handouts on fiber, sodium, and fats, as well as the recipes for the cool cucumber dip and the black bean brownies.

Categories: Education in the Community | Tags: , , , | 2 Comments

7 Healthy Superbowl Snack Ideas

According to the USA Today, Superbowl Sunday is right behind Thanksgiving day in “most calories consumed in 1 day”.  Yikes! To keep Superbowl Sunday from becoming Supercalorie Sunday (and Supersick Monday), I thought I’d scour the internet to find a few recipes that would make a great healthy addition to any Superbowl party spread.

1. Healthy Jalapeno Poppers (or this one too)

  • Each stuffed pepper only has 43 calories and 1 gram of fat.  And with ingredients such as garlic, parmesan cheese, and any other spices you want to add, you’re not sacrificing any flavor.


2. Crockpot Buffalo Chicken

  • This recipe is spicy & low in fat, and can be served on sandwich buns, whole wheat tortillas, or even with crackers.
  1. You’ll need: 3# bag of frozen chicken breasts, 1 bottle of Frank’s Wings Buffalo Sauce, & 1 packet Hidden Valley Ranch Dip mix
  2. Put frozen chicken, sauce, and ranch dip mix in crock pot
  3. Cook on low at least 6-7 hours
  4. Using 2 forks, shred chicken and return to crock pot
  5. Cook on low an additional hour

Buffalo Chicken

3. Lentil Sloppy Joes

  • Another recipe found on a fellow WordPress user’s site, and I immediately repinned it and can’t wait to try to make it myself.  Sounds packed with flavor, and just 1/2 cup of lentils provide 8 grams of fiber and 9 grams of protein!

lentil sloppy joes

4. Strawberry Mango Salsa

  • Well, first off, the photo looks delicious. Secondly, since most food you’ll find at a Superbowl party is going to be meat-chips-dip type food, I think adding a fruit salsa to the mix would be a welcome addition for those that are looking for something a bit lighter and fresher in taste…and it probably will go fast!  Serve it alone or with pita chips.

strawberry mango salsa

5. Spinach Dip with Veggies in Baguettes

  • Not just your typical veggie tray! This display is a fun way to serve veggies at any party. And no party is complete without at least 1 vegetable tray/dish.


6. “Healthified” Greek Layer Dip

  • This dip is similar to the traditional Mexican 7-layer dip, but instead of all the guacamole, sour cream, and shredded cheese, you’ve got ingredients such as fat-free Greek yogurt, hummus, cucumber, kalamata olives, green onions, and feta cheese which mesh together to create a Greek masterpiece worthy of any pita bread or pita chip in sight.

Greek layer dip

7. “Oklahoma Caviar” Bean Salad

  • Throw together tomatoes, jalapeno, fresh cilantro, green onions, garlic, green chilis, black-eyed peas, pinto beans, black beans, Garbanzo beans, and Italian dressing to create this fresh-tasting, delicious, high-fiber “caviar” to be served with chips.

Any other recipes you’d include on this list? And let me know if you try any of these recipes, in the comments below. Have a great Superbowl Sunday!

Categories: Current News, Recipes | Tags: , , , , , , , , , | 1 Comment

Walnuts in a Nutshell


Looking to incorporate a healthy snack or a new source of healthy fats into your diet? Why not add walnuts to your next grocery list.  A serving of walnuts (1 ounce, or about 14 halves) are rich in antioxidants and are an excellent source of ALA, an omega-3 fatty acid found in plant sources.  In fact, they are the only nut that contain omega-3s!  Walnuts are healthy for your heart and have anti-inflammatory benefits (hello, happy joints and skin!).  Plus, they provide a concentrated source of energy for anyone who is physically active.

1 oz walnuts provide:

  • 185 calories
  • 18.9 g fat
  • 1.7 g saturated fat
  • 13.4 g polyunsaturated fat
  • 2.5 g monounsaturated fat
  • 125 mg potassium
  • 3.9 g carbohydrate
  • 1.9 g fiber
  • 4.3 g protein
  • vitamins & minerals such as vitamin B-6, vitamin E, copper, folate, iron, magnesium, manganese, phosphorus, thiamin, and zinc

Vegetarian Walnut Burgers

  • 1 1/3 cup shelled walnuts
  • 4 slices of whole wheat bread, toasted
  • 1 red onion, finely chopped
  • 2 eggs, beaten
  • 2 oz Gorgonzola, crumbled
  • a handful of chives

Grind the walnuts in a food processor. Add the bread and process again. Add the remaining ingredients and process to form a firm mixture. Shape into 1/2-inch patties. Bake in a preheated oven at 375 degrees F for 25-30 minutes until crisp, then serve.

(Recipe from The Top 100 Fitness Foods by Sarah Owen, 2009)

Categories: Recipes | Tags: , , , , , , | 2 Comments

Obama’s 3000+ Calorie Inaugural Luncheon

For those guests attending the 57th Presidential Inaugural Ceremonies today, January 21st, 2013, I might recommend skipping breakfast…and dinner. Why? Because the inaugural luncheon’s 3 courses add up to a whopping 3027 calories (and that doesn’t include the wine).  Most adults’ calorie needs are closer to 2000 calories, so a 3027 calorie lunch definitely provides more than enough calories for the entire day.

I am all for indulging yourself on certain special days such as Thanksgiving, Christmas, birthdays, etc… and I suppose the 57th Presidential Inauguration falls into the “special event” category, so I’ll give a little leeway to those attending the luncheon. Heck, if I was invited, I’d try a little bit of everything.  It sounds pretty good, especially the hickory grilled bison in the second course. Yum!

You can find the menu items and even the recipes at the links below, if you feel like re-creating the luncheon for your family and friends.  Just be aware the calorie counts are a little crazy!!



Per Serving: Calories 783, Fat 45.7g, Saturated Fat 16g, Cholesterol 247 mg, Sodium 1819 mg, Carbohydrates 55g, Dietary Fiber 7.5g, Sugar 14g, Protein 29g

Per Serving: Calories 1184, Fat 34.6g, Saturated Fat 16g, Cholesterol 177mg, Sodium 7445mg, Carbohydrates, 149g, Dietary Fiber 16.7, Sugar 97.2g, Protein 51g

Per Serving: Calories 1060, Fat 64.4g, Saturated Fat 39g, Cholesterol 331mg, Sodium 488mg, Carbohydrates, 108.5g, Dietary Fiber 1.7g, Sugar 75g, Protein 14g


Calories 3027, Fat 145 g, Saturated Fat 71g, Sodium 9752 mg, Total Carbs 312.5g, Sugar 186.2g, Fiber 25.9g, Protein 94g

All this means that the lunch has around 43% calories from fat (21% calories from saturated fat!!), 41% from carbohydrates, and 12% from protein. Healthy recommendations are closer to 45-60% from carbohydrates, under 30% from fat, and 15-20% from protein. Additionally, the sodium content of the luncheon is close to 406% of recommended daily sodium intake! At least the lunch has fiber – 25.9g is within the healthy range for adults (around 25-35 g/day).

It is surprising that the first lady, Michelle Obama, through all her childhood obesity prevention and her Let’s Move campaign, didn’t take the inaugural luncheon as an opportunity to promote healthy eating.  “It was definitely a missed opportunity for nutrition education, for example, to offer lightened-up recipe alternatives (even if just on the website),” says Rachel Berman, RD, CSR, CDN who compiled the nutrition data for this year’s inaugural luncheon.  Fighting childhood obesity is an important and noble cause, but lets not forget that as adults we have the responsibility to be good examples for kids, and that includes choosing to eat healthy.  Especially when there is such media attention surrounding this national event.

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