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Healthy Eating

Diabetes support: Increasing plant foods for diabetes management

Written by: Louise Borzcik, RD, CD, CDE, certified diabetes educator, Agnesian HealthCare Increasing plant foods in our diet is important: for weight management (very few calories in fruits and vegetables!) for maintaining optimal blood sugars (especially with non-carb vegetables) for prevention of some chronic diseases for increasing fiber to feel more full, improve cholesterol and reduce [...]

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Cooking for Health

Eating healthy is all about eating a variety of foods with an emphasis on fruits, vegetables, whole grains and lean proteins. A healthy diet is also one that incorporates heart healthy fats, like olive oil, and limits intake sodium and added sugars. Eating health can be intimidating for many. When I talk to people about eating healthy,  [...]

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Chicken with Black Bean and Mango Salsa

Serves: 4 Prep Time: 20 minutes Cook Time: 8 Minutes ½ cup finely minced red onion 4 cups boiling water 1 ½ cup diced ripe mango 1 ½ cups black beans, canned or cooked ½ cup finely diced red bell pepper 3 tbsp. chopped fresh cilantro 2 tbsp. fresh lime juice 2 tsp. minced garlic [...]

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winter workout

Targeting high blood pressure with exercise

Exercise is a drug free approach to lowering blood pressure.  Regular aerobic or dynamic (moving) exercise depend mainly on the energy derived from consuming oxygen or your increased oxygen consumption helps your heart/cardiovascular system become stronger and more efficient at pumping blood, thus lower/control blood pressure. Systolic blood pressure (the top number) will rise with [...]

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What is heart disease: An interview with Dr. Schmidt

Please share your first name, last name and position at Agnesian. Heather Schmidt, DO  Medical Director of Health and Wellness and Family Medicine physician Can you provide a simple definition of heart disease? Is this an umbrella term for a range of conditions? It is difficult to give a simple definition, but according to, [...]

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Honey Soy Broiled Salmon

How Do You Get Your Omega 3s?

If you don’t know about omega 3 fatty acids, you haven’t been paying attention. Fish oil and other omega 3 supplements are among the most popular items on the market today, resulting in $25 billion worth of sales in 2011. The American Heart Association (AHA) recommends omega 3 fatty acid consumption through foods, if possible. [...]

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Healthy Recipe: Sausage and Mushroom Lasagna

Makes: 4 servings Prep Time: 10 minutes Cook Time: 35 minutes 6 lasagna noodles (about 4 oz) ½ lb fresh sweet Italian sausage 2 garlic cloves, minced ¼ cup plus 1 tbsp. shredded parmesan 2 tbsp. finely chopped fresh flat-leaf parsley 1 tbsp. olive oil ½ medium onion, finely chopped ¼ tsp. salt plus additional [...]

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Breakfast Pizza

Do you eat a healthy breakfast?

You probably remember occasions when you did not have time to eat breakfast. By 10:30, you were ravenously hungry and grabbed a pastry out of the snack machine at work. For some people, skipping breakfast is routine. Some think it saves them calories. Studies show, however, that people who eat a healthy breakfast tend to [...]

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Healthy Recipe: Barbeque Chicken

Serves: 4 Prep Time: 35 minutes (with optional brining) Cook Time: 28 minutes 1 whole 3-4 pound chicken, cut into 8 pieces (excluding wings) 1 cup apple cider vinegar (optional) 2 tbsp. olive oil 2 cups barbeque sauce 2 cups salad greens (optional) To brine chicken, place in a bowl of apple cider vinegar and [...]

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Cardio options for weight loss

The key to weight loss is reducing the number of calories in (not below what is needed) and increasing the calories out.  Second, is consistency with workouts.  Making it a daily habit to move.  Third, drinking adequate water to replenish the body on a daily basis and not live in a state of dehydration.  Being [...]

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