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Attention Millennials: Prevent weight gain while attending Collegeǃ

Adrien is away from home for the first time in her journey to pursuit higher education and facing new routine and environment.

She wants to prevent any weight gains associate with her College’s  new lifestyle, has good intentions to cook just like her mom taught her, but her biggest challenge is finding time to prepare her meals, especially breakfast.   So, DietGenics is to the rescue for anyone in the same situation as Adrien.  These sound, healthy, easy, and delicious options nourish the body, and help to maintain the weight. 

Breakfast burrito: low carb-high fiber tortilla with hummus or beans, and one scrambled egg, sprinkle with cheese and 1 tsp. of cream.  Fruit on the side.

Yogurt with fresh or frozen fruit, topped with pumpkin seeds, and a piece of toast with margarine.

Cooked oatmeal topped with cinnamon, fruit on the side, and one boiled egg.


Need more ideas?  Please visit us in YouTube (DietgenicsNutrition).

Araceli Vázquez, MS, RDN, LD

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August is Family Fun Month

In celebration for the Family Fun Month, and before the summer is over let’s enjoy time together the next school year begins.  There are many beneficial activities for our bodies and minds that can involve the entire family.  Depending on the sport or exercise we choose to do, this can get us motivated to try harder and to compete among family members.   Some examples of either indoor or outdoor activities are dancing parties, bowling,  riding our bikes  in the park, taking a walk, hiking, or even having a picnic. Other activities equally enjoyable for all that don’t include exercise are cooking healthful meals, reading a book, trimming bushes and trees or gardening herbs or vegetables.  All of these activities encourage all the members of the family to a more and fructiferous getaways together.  In this way, we are moving in the direction of a healthier lifestyles and promoting harmony among family members.

Araceli Vázquez, MS, RDN, LD

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National Blueberry Month / Mes Nacional de la Mora Azul

The blueberries are very popular, not only for their flavor, but also for their high content of antioxidants.   Blueberries have one of the highest antioxidant capacities of all fruits, vegetables, spices, and seasonings.  Antioxidants are essential to our health, they protect us against harmful effects of “free radicals”.   These “free radicals”    are molecules that the body produces when breaking down food or exposed to tobacco, smoke, or radiation. These may play a role in disease processes such heart disease, cancer, and etc.

Blueberries are readily available during summer months.  So, let’s enjoy these delicious and nutritious fruits in salads, as snacks, in baking, frozen or fresh in smoothies, etc.   Remember blueberries are powerful-antioxidant rich heroes for our bodies. Other sources of antioxidants include other fruits, vegetables, nuts, seeds, herbs, spices, and cocoa.


Las moras son muy populares, no tan sólo por su sabor, sino también por su alto contenido de antioxidantes. Las moras contienen uno de los niveles más altos de antioxidantes entre todas las frutas verduras, especias y condimentos. Los antioxidantes son esenciales para nuestra salud, nos protegen contra los efectos nocivos de los “radicales libres”. Estos “radicales libres” son moléculas que el cuerpo produce durante la digestión de los alimentos, o exposición al tabaco, humo o radiación.  Esto puede estar asociado a enfermedades como enfermedades del corazón, cáncer, etc.

Durante los meses de verano las podemos encontrar con facilidad en cualquier parte, ya sea en el supermercado, o mercados locales.  Así que vamos a disfrutar de estas frutas  deliciosas y nutritivas ya se en ensaladas, como bocadillos, en panecillos u otros productos horneados, congeladas o frescas, en malteadas, etc  Recuerde que las moras contienen antioxidantes muy potentes, y son como los  héroes para nuestros cuerpos.  Otras fuentes de antioxidantes incluyen otras frutas, verduras, nueces, semillas, hierbas, especias y cacao.

Blueberries / Mora Azul

Araceli Vázquez, MS, RDN, LD

Illustrations by Alexader Vázquez, Intern 

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Certain foods may be inexpensive, appear healthy, taste good, and in a very attractive packing. But beware!  All of these can be deceptive when in reality processed foods may be rich in sugar, fat, salt, and have little or no nutritional value.  Phytochemicals are substances that provide additional health benefits beyond good nutrition.  Fruits and vegetables provide a wide array of phytochemicals that help us to maintain good health and lower disease risk.  By consuming a variety of fruits and vegetables, we make our plates full of color, eye-appealing, nutritious, and with rainbow of healthful phytochemicals.  Phytochemicals in fruits and vegetables work together with vitamins and minerals to protect our bodies from disease-causing agents.  In a very simplistic way, fruits and vegetables are the superheroes that fight against the “bad guys”.

Araceli Vázquez, MS, RDN, LD

Use the slider to view the first chapter of Fruits and Veggies to the Rescue ! (FVTR)

Illustrations by Alexader Vázquez, Intern 


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For the Catholic community Lent is a period of praying, penance, giving up certain indulgences, etc.   Many Christians fast, or limit food intake to one full meal and two lighter meals.  Others refrain from meat on Fridays, but fish is allowed.  Despite limiting certain foods, there are many enjoyable, and healthy foods available for all.

After periods of fasting, or refraining from meat consumption lentils are one of the most healthful choices. Due to their nutrition profile lentils and other legumes such dry beans, chickpeas, and peas can help with glycemic control and contribute to heart health by lowering cholesterol levels. Lentejas Lentils are good source of fiber, protein, iron, folate and potassium.  Lentils are very easy to cook.

Beans are also a good source of vegetable protein, rich in fiber, carbohydrates, micronutrients, and very rich in antioxidants.  Beans when combined with grains make a perfect pair, providing all essential amino-acids and in this way can replace animal protein.  PintoFrom all over the world, beans and grains, but especially rice. are combined in many dishes. For example in a soup with pasta and vegetables, or beans with injera bread.  If we want beans with a Latin American twist such in gallo pinto or bean tostadas, or beans in arepas; all make a great nutritious and delicious combinations.

Cactus and seafood are also a good combination that can be prepared in side dishes, salads, or the main dish.Nopales_3

Desserts:  Depending the country of origin, most desserts during Lent are extremely delicious. Therefore, it is important to take into account portion control.  As we only have a few more days of Lent, let’s enjoy all the typical food and dishes of this season.


Araceli Vázquez, MS, RDN, LD

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