Nutrition and Diabetes Services: Dr. Merkle’s Office

11/22/2023

Wishing all past, present and future clients a very Happy Thanksgiving!

I want you all to enjoy your Thanksgiving meals tomorrow because food is meant to be enjoyed! Remember some things as you enjoy tomorrow…

- Do not “save” all your calories for the Thanksgiving meal…be sure to have a good breakfast or lunch so you are not starving by the time the meal time comes around
- Take your time during the meal—enjoy the flavors, taste the food and slow down when you’re eating
- Listen to those hunger cues—if you’re full, stop! You can always enjoy leftovers in the days following
- Get some exercise in if you’re able to! Take a walk, play a game with the kids outside, help clear the table after the meal

Overall, be thankful for the body you have been given and reward it by treating it well with good food and movement.

11/03/2023

Happy Friday! The weather is getting chillier which calls for some warm, comfort food! Try this easy Turkey chili recipe and let us know what you think.

This recipe includes a lean protein and some fiber from beans (and any veggies you want to throw in)! Serve along side a salad or over some brown rice for something more hearty.

10/14/2023

Saturday’s are often busy—though we would often like to be relaxing! Kids activities, birthday parties, errands and cleaning to be done! I have loved Veggies Made Great products for a while. They’re great for a healthy, on the go breakfast (the frittatas and muffins are a favorite), a snack or a quick dinner side. Check them out if you haven’t tried them already.

Join the community and find new & exciting ways to get more veggies into you and your families' diet! (+FREEBIES!)

10/10/2023

We shared these last week—here’s some other variations! Which flavor combo will you try??

https://lifemadesweeter.com/no-bake-energy-bites-9-ways/?fbclid=IwAR3Lw5_dBeAdztIPjzzxAEDM2rYCmmzAypeQQ-NqO3W7EV2FdJuv6tT654g_aem_AVuEW4-VTwLiUneeDj9Xx5RbgTDFzQ4rnzQH7F0QPwGD6lL_jiLlZ-7ITXM4UwyTvqM

Switch up your snack lineup with these easy No Bake Energy Bites! With 12 fun flavors to discover, these bite-sized beauties are gluten-free + refined sugar free with additional diet-friendly options

10/04/2023

Did you know…

October is National Eat Better, Eat Together Month! When families eat together, meals are likely to be more balanced and nutritious and kids are less likely to snack on unhealthy foods during the course of the day. Check out this article for some tips on making meal time more of family time: https://eatwheat.org/learn/eat-better-eat-together/

How many days do you and your family sit down to eat together? Let us know in the comments.

October is National Eat Better, Eat Together month, making it a great time to start enjoying meals together as a family, if you’re not already.

09/29/2023

Happy Friday!

It’s been a while since we shared on here and trying to get back to it after a very busy start to the school year. Kids are on the go, work and life can be crazy at this time of year…

One thing I love to have on hand are these energy bites. They’re great to throw in my bag on my way out the door or put in the kids lunch or snack bags—and know they’re getting a balanced snack. Have you tried them before?! Give the recipe below a try and let us know what you think!

2/3 cup creamy natural peanut butter (can use almond butter too)
1/2 cup semi-sweet chocolate chips (or raisins/craisins or cocoa nibs)
1 cup old fashioned oats
1/2 cup ground flax seeds
2 tablespoons honey
1 tablespoon chia seeds
1 teaspoon vanilla extract

Combine all ingredients together in a bowl. Refrigerate 20 minutes then roll into balls! Store in refrigerator until ready to eat.

SERVING SIZE: 2 energy bites

06/27/2023

Red, White and Blueberry Yogurt Bites

Ingredients:
Non-fat vanilla Greek yogurt
Blueberries
Strawberries

Start by cutting the strawberries into small pieces and then place in a them in a silicone mold (or use cupcake trays with liners) with the blueberries. Cover with yogurt and place in freezer for at least 2 hours. When ready to enjoy, remove from mold and place in a bowl over ice to prevent them from melting. Enjoy!

This is a kid-friendly, healthy treat! It provides you with protein from the yogurt, fiber from the fruit and vitamin C!
(Stock photo from google)

06/24/2023

With the 4th of July around the corner, we will be sharing a few recipes over the next few days that you can use for a summer BBQ! Tell us in the comments what your favorite BBQ or summer food is!

I'll start--mine is Cowboy Caviar! I love it with some tortilla chips or even on top of some grilled chicken. Yum! 😋

06/20/2023

Breakfast can be a challenge during busy work/school days! Start your day off right with a balanced and easy breakfast sandwich!

Step 1: scramble 6 eggs with some milk and seasonings. (You can also add some low fat cottage cheese to make them extra delicious and packed with more protein!) Spray a small baking sheet or dish with non-stick cooking spray. Bake eggs for 15-20 minutes at 350 degrees

Step 2: while eggs are cooking, cut 6 pieces of foil and open up English muffins

Step 3: after eggs have cooked and cooled, cut into 6 squares or 12 rectangles.

Step 4: assemble breakfast sandwiches topping English muffin with 1-2 slices of egg, veggies of choice (spinach is my favorite) or cooked Turkey bacon and 1/2-1 slice of cheese.

Wrap in foil and place in the freezer. When ready to eat, unwrap from foil and wrap in paper towel. Microwave 1 minute at 50% and 1 minute on regular power. Enjoy!

06/20/2023

We are excited to help you become the healthiest you! Reach out to us today to schedule an appointment.