Registered Dietitian Sylvia Melendez-Klinger On How To Get Healthy While Still Enjoying Favorite Foods and Drinks

With spring nearly officially here and summer just a few short months away, now is the time to get healthy and fit just in time for bikini and summer vacation season! Renowned registered dietitian Sylvia Melendez-Klinger joined me for an interview this morning to discuss diet fads, how you can get healthy and fit while still enjoying your favorite foods and drinks, and much more!

Registered dietitian Sylvia Melendez-Klinger joined Candace Rose for an interview to dish on we can get healthy and fit while still eating our favorite foods.

Registered dietitian Sylvia Melendez-Klinger joined Candace Rose for an interview to dish on we can get healthy and fit while still eating our favorite foods.


Candace Rose: There are so many diet fads out there these days, it’s easy to get overwhelmed. What really works? 

Sylvia Melendez-Klinger: “I have seen them all. I’ve been practicing for 30 years, I can tell you that what really works is classic, we need to build healthy habits first and master to the more challenging ones. We need to find balance between the things that we eat and what we drink and our exercise, and we need to be patient. These things take time. They’re not easy, but they’re not impossible.

This is why we’ve teamed up during National Nutrition Month to really bring you these wonderful tips to help you to be more successful in your journey.”

Candace Rose: Is it possible to get fit and healthy and not have to give up our favorite foods and drinks?

Sylvia Melendez-Klinger: “Absolutely, and that’s the secret. We are humans and we love to eat flavorful delicious foods – no question about that, but unfortunately a lot of them do come with a lot of calories. We still have to find a way to have flavorful and delicious foods that are not packed with too many calories or find a way to eat them a little bit less. For example, a great approach that is simple is including low calorie to no calorie beverages. A recent study showed that people that actually include low calorie beverages instead of just plain water lost more weight, they were able to keep off the weight longer and they were actually less hungry during the day.

Simple little things like that, whether it be including these low calorie beverages, or having a small plate or a small cup or actually finding a variety of foods on the plate by including two and three food groups at every meal; sleeping more, or even getting up from your couch or your chair every 15 minutes to burn off some calories. All of those things really add up to really burn or decrease the amount of calories that we have every day without really even noticing that we’re actually making that deficit.”

Candace Rose: How can those of us with a sweet tooth swap out sweet treats for better options?

Sylvia Melendez-Klinger: “We love sweets, especially between 2:00 and 4:00 p.m. we have those cravings. Snacking has become the next meals. They’re meal replacements because they’re 400 and 500 calories (about the equivalent of a meal), so we have to find ways to make those snacks less than 100 calories. A perfect example that I love are Wonderful Halos mandarins. They are packed with vitamin C. They are so flavorful and sweet. They are seedless, they’re easy to peel, portable and only 50 calories. It’s a wonderful example of taste with low calories that really hit the spot when we need it the most.”

Candace Rose: Can you talk to us about mindful eating? What is it?

Sylvia Melendez-Klinger: “I love it because it’s the art of really staying focused in the moment. When we apply it to eating, it’s about helping people to really put all of the senses into place when you’re eating. It’s the touch, the smell, the vision, the hearing – all these senses into place so we can not only enjoy our foods more and feel good about it, but at the same time eat a little slower and pay attention to everything we put in our bodies.

It’s important that we chew each little bite 15 times to make sure our brains are registering that we are feeling full. You want to be about 3/4 full and no more than that, and that’s your natural cue to say you’ve had enough and it’s time to really stop.”

Candace Rose: Thank you so much, Sylvia. Where can we go for more information?

Sylvia Melendez-Klinger: “You can find all these tips and many more, and recipes on my blog at”

This interview is provided by The American Beverage Association and Wonderful Halos. Candace Rose Anderson was not compensated by any sponsors for this interview.

Dr. Radha Gopalan Talks Second Opinion Book, Eastern and Western Medicine, You Power and Much More!

We’re constantly told to eat healthier, exercise and our health, wellness and lives will improve, but for some of us that just isn’t the case. Have you ever thought that how your personality or ‘you power’ could be affecting how your body reacts to disease or why your health isn’t improving?

Renowned heart transplant cardiologist Dr. Radha Gopalan was only 44 years old when he had a heart attack. He ate healthy, exercised daily and lived a healthy lifestyle, so he wondered how this could happen to him? Through his heart attack he learned that your ‘you power’ could change and improve not only your attitude but your health and overall wellbeing.

Dr. Radha Gopalan was kind enough to join me for an interview yesterday to discuss his new book titled “Second Opinion: 8 Deadly Diseases”, the differences between Eastern and Western medicine and how you can benefit from both, how to find your you power, whether or not it’s possible for me to lower my risk for type 2 diabetes, the secret to starting your morning on the right foot and what you should do before bed to stop worrying and have a restful night.

Renowned heart transplant cardiologist, acupuncturist and yoga and meditation practitioner, Dr. Radha Gopalan joined Candace Rose for an interview to discuss his new book "Second Opinion", the benefits of Eastern and Western medicine and how they can work together, how the power of you can improve your life, the secret to starting your day on the right foot and much more.

Renowned heart transplant cardiologist, acupuncturist and yoga and meditation practitioner, Dr. Radha Gopalan joined Candace Rose for an interview to discuss his new book “Second Opinion”, the benefits of Eastern and Western medicine and how they can work together, how the power of you can improve your life, the secret to starting your day on the right foot and much more.

Candace Rose: Can you tell us about your book “Second Opinion”?

Dr. Radha Gopalan: “This is a book that is designed to empower the patient. It came out of the fact that I was not happy with the amount of information that I could give my patients on a daily basis after meeting with them for a half an hour to one hour. I decided the best way to give all the details is to empower the patient so that they can take control of their health.

This is part one of a part four series, actually. My next book is about the ‘you power’ and go into details about the you power. This is an introduction using about eight common diseases that we all see either in ourselves or in our friends and relatives and parents and grandparents.”


Candace Rose: You mentioned that part two is going to be about you power. Do you know what the other books are going to be about in the series?

Dr. Radha Gopalan: “They are all written. The second one is going to be about you power, so it follows this book and explains to the individual about how to understand and improve your you power, which is the power within you.

The third book is about health. In fact, most of us don’t even know how to define health, what health is. If one can define health, one cannot achieve health. You need to have a clear definition about what you’re trying to achieve. The third book is dedicated to explaining from an Eastern and Western perspective what health is.

More importantly the fourth book is tied into it’s not healthcare, it’s wealth care. I’m looking at the current healthcare system and seeing how we are rapidly progressing and becoming one of a wealth care system rather than healthcare system in this country.”


Candace Rose: Can you talk to us about Eastern and Western medicine, please? How do they differ and how do they work together?

Dr. Radha Gopalan: “When you look at Eastern and Western, they should be diametrically opposed but they are not. In fact, they can work together. What the Eastern medicine does is it directs its attention to the energetic level of an individual whereas the Western medicine is more directed towards structural and physical abnormalities of the individual. The physical and structural abnormalities of the individual is not the first time you have a disease. The disease actually starts at a deeper level, at an energetic level and then it manifests at a structural level so by the time the disease manifests, it’s kind of too late. You’re catching it halfway down.

The beauty of Eastern and Western medicine in combination is that you can address both levels by combining it. They don’t fight with each other. They actually work very synchronously directing its influence at two different levels of the human being.”


Candace Rose: Speaking of Eastern and Western medicine, what can we do to help prevent diseases like cancer, diabetes, lung disease etc. that are so hard to treat?

Dr. Radha Gopalan: “It is hard to treat, so the best thing is to prevent and not to have it. What you’re eluding to is how to be healthy, and prevent or delay disease development. That’s where the Eastern and Western medicine comes in and has much more influence on.

Because Eastern medicine teaches you how to be, and if you look at my book in chapter nine where I briefly explain the you power, I have the title as a subtitle saying ‘be, do, have.’ Eastern medicine helps you to be the right being which then allows you to do the right things and then you get the results. Most of us, because we are bombarded by commercials and advertisements and people telling you what to do, we do things and expect a certain result without having the right being and we don’t get the results. For example, people diet to lose weight. The moment they stop the diet, they gain the weight back. There is no long lasting results. That is a very small example of what I’m trying to say. On the other hand, if you change the person into the right being then dieting becomes a result/byproduct of the right being, then it is long lasting and the person is very happy.”


Candace Rose: Do you have any advice on how to change the person, especially when times are tough and stress is at all all time high?

Dr. Radha Gopalan: “Yes, I’m glad you brought up the stress because stress is one of the things that’s keeping us occupied outside of ourselves. To answer your question about if I have an idea of how to change these things, yes. The first thing is to direct our attention to within ourselves. That’s where the power within you lies, so you need to change the attention to within yourself which is achieved by what I call being mindful.

The word mindfulness everyone understands; you may not have the depth of it, being mindful of what you are thinking and in my book with regard to what I call H-I triangle, which is a simple structure that I have created for us to understand ourselves. There I have eluded to what is called a primal self and a social self. Once you have become very mindful of the primal self, which is the internal dialogue that is going on within you and then try to compare that to who you are being in society and say is there a big gap between the two? Am I aligned with who I am within myself to the outside world or am I a totally different person than who I am within myself? If you can reduce the gap, you are going to achieve the right being.”


Candace Rose: Affordable health insurance is hard to find these days. How do our finances and insurance affect our healthcare?

Dr. Radha Gopalan: “When it comes to Western medicine it affects a lot. My patients, a lot of people don’t have money to even seek out Western medicine, even Eastern medicine. Most of the complementary alternative medicine is expensive to have. Finances have a major play in that, and that is a message in my fourth book on how to navigate the system where finances are taking over our healthcare system.

In my book I mention after the chapters I finished, a few things you can do yourself that I do on a regular basis, which doesn’t need any money. Taking a walk in the park by yourself reflecting upon your day and having positive thoughts doesn’t cost any money. It just takes your time. Of course we live in a world where time is money, and money is time. Yes, you don’t have to have money but you need to have time.”



Candace Rose: Why is it that some people who eat healthy, exercise and take care of themselves have heart attacks?

Dr. Radha Gopalan: “That’s because the third aspect I elude to in the book, the power within them, the you power is not right. You can do whatever you want, that’s what I did. I was a cardiologist, I was an expert in Eastern medicine, acupuncture and yoga practitioner. I exercised regularly, ate the right things and I still had a heart attack. When I had the heart attack I realized the entire reason I am having this is me, the ‘I’ that is within me. That’s when I realized the power of you and that is the reason. It is time, if you are doing everything that you are supposed to do and still having problems, it’s time to look within yourself.”


Candace Rose: I have a strong family history of type 2 diabetes. Numerous people in my family have it including my father and brother, so I’m constantly looking for ways to reduce my risk for the disease. Typically you hear people say lose weight and you’ll lower your risk for type 2 diabetes, but we’re all built thin and don’t need to lose weight. Can the power of you help me so I don’t get the disease? 

Dr. Radha Gopalan: “I can’t guarantee you won’t get it, that depends on you, but what I can tell you is the short answer is yes, it can tremendously influence your effort and help your effort. Every chapter of my book has what I call internal dialogue as one of the subtitles. For diabetes, the internal dialogue I have written there is I need to be in control.

One of the things I tell my patients is reflect on it and say is there an internal dialogue within you that’s going on that you are not controlling events in your life, and there is a constant pressure within yourself to be in control of things? That slowly erodes the people in having developed diabetes. This is by observing patients. A lot of patients with diabetes tend to have that kind of eternal dialogue going. One of the key things you can do is to change the dialogue, and change it to a positive one. You can do it by biofeedback. You can do it by affirmations. You can do it by just reflecting on yourself or by going to a counselor. If you are in the process of developing a disease, the integrative medicine actually falls into bridging the energy and the physical structural level of Western medicine. It actually bridges both together so integrative medicine is one of the other ways you can start modifying yourself.”


Candace Rose: What do you think is the first thing people should do in the morning to improve their health, wellness and attitude for the day?

Dr. Radha Gopalan: “I can tell you what I do, I meditate. That’s the first thing I do. Meditation helps you to be mindful, be aware of your thoughts and in fact increases the gap between a thought and action. In other words, you don’t reflexly do things. You develop a thought and you are looking at it and you can be aware of it and then decide do I want to do this action or not? There you are having an informed decision rather than having a reflexed action based on the thought. That’s the best thing you can do to reduce what the outside stress can do to you throughout the day.”


Candace Rose: I find that my worries get worse before bed. Do you have any advice on how can I cease that? 

Dr. Radha Gopalan: “Well, I would suggest that everyone should go to bed worry-free. One of the things you can do is again, practice recognizing the worry or the stress that you are feeling at the end of the day by sitting down, taking time for yourself – just 20 minutes a day is enough and then actively tell yourself to let go.”


Candace Rose: Well, thank you so much Dr. Gopalan! Where can we go for more information and to purchase your amazing new book “Second Opinion?”

Dr. Radha Gopalan: “The book, Candace is available in all bookstores and there are two websites that I have created, one is my treatment center in Scottsdale, Arizona which is, and the second website is, which is also a website where we have information and you can reach out to us.”


Satellite media tour was sponsored by the book publisher, Plata Publishing. I was not compensated by the sponsor for this interview.

Country Singer Joe Nichols Talks New Tour, Album, Idiopathic Pulmonary Fibrosis Awareness with Candace Rose Interview

I have long been a fan of country musician Joe Nichols. His songs are some of my favorites and I was lucky enough to see him perform live in concert a few years ago. Joe is not only a talented musician, but a compassionate person looking to help bring more awareness to idiopathic pulmonary fibrosis, a terrifying relatively unknown and incurable disease that took his father, Michael in 2002.

Joe Nichols and renowned pulmonologist Dr. Marilyn Glassberg were kind enough to join me for an interview this week to discuss idiopathic pulmonary fibrosis (IPF). They dished on the most common symptoms, risk factors and how we can all bring more awareness to the disease. Joe was also very kind to share some of the details about his upcoming album, new tour starting later this year and how he helped pay tribute to his father by recording a classic Merle Haggard song on his album “Crickets.”


Country singer Joe Nichols and renowned pulmonologist Dr. Marilyn Glassberg joined Candace Rose for an interview to discuss idiopathic pulmonary fibrosis (IPF), a disease that's near and dear to Joe's heart. Joe's father Michael Nichols lost his battle to IPF in 2002. Joe discussed how he's bringing more awareness to the disease and how we can do so too. As a huge fan of Joe Nichols music, Joe gave us the scoop on his new album, tour and how he paid tribute to his father on his album Crickets by recording Merle Haggard's classic song "Footlights."

Country singer Joe Nichols and renowned pulmonologist Dr. Marilyn Glassberg joined Candace Rose for an interview to discuss idiopathic pulmonary fibrosis (IPF), a disease that’s near and dear to Joe’s heart. Joe’s father Michael Nichols lost his battle to IPF in 2002. Joe discussed how he’s bringing more awareness to the disease and how we can do so too. As a huge fan of Joe Nichols music, Joe gave us the scoop on his new album, tour and how he paid tribute to his father on his album Crickets by recording Merle Haggard’s classic song “Footlights.”




Candace Rose: What is idiopathic pulmonary fibrosis?

Dr. Marilyn Glassberg: “Idiopathic pulmonary fibrosis is a scarring disease of the lungs. It impairs oxygen getting out to important organs in your body like the brain, the liver, the kidney, the lungs and when that happens patients develop severe shortness of breath, cough, a dry cough, and sometimes chest discomfort.

The symptoms can be very much mimicked by other lung diseases more commonly like asthma, emphysema, and so patients are often misdiagnosed. But the biggest problem is they don’t see their doctor early enough so they can get an accurate diagnosis, referral to a pulmonologist for what’s available now for them in 2016.”


Candace Rose: Who is at risk for the disease and can it affect people of any age?

Dr. Marilyn Glassberg: “It can affect people of a variety of ages, but really it’s mostly a disease of men above the age of 55 who are caucasian and are ex-smokers, that’s it’s target. But we do see women with the disease, we see younger people with the disease. Joe (Nichols) will tell his story of his dad who was in his 40s. Mostly it’s men above the age of 55.”


Candace Rose: Can idiopathic pulmonary fibrosis be treated?

Dr. Marilyn Glassberg: “Yes. We have a lot of resources now to manage the disease in 2016. We can replace the oxygen that they can’t get from the air every time they can’t breathe by giving them supplemental oxygen. We can send patients also to pulmonary rehabilitation where they’re taught breathing strategies and techniques and how to use the oxygen with exercise. We can suppress the horrible cough that they get so that they’re more comfortable. Since the fall of 2014 there are approved FDA treatments, and so patients do have treatments for the disease, although we don’t have a cure, there are treatments.”


Candace Rose: Joe, I’m very sorry you lost your father to idiopathic pulmonary fibrosis (IPF). Can you tell us about your father’s battle with the disease? 

Joe Nichols: “Thank you. It started in 1996, that’s when we first saw the symptoms that he had – very violent cough, very prolonged fits of coughing that lasted several minutes. He started going to the doctor, we started making him go to the doctor back then and he was diagnosed with emphysema or asthma or pneumonia, tuberculosis – anything that was not IPF. He finally was diagnosed correctly with IPF. None of us had ever heard of the disease before, but we did some research. The doctors helped us understand what the outcome was going to be. It’s very fatal. We felt very empty. My dad of course lost that battle in 2002 after being diagnosed two years before. It was very quick, very painful time. It’s left us ever since then with this feeling of emptiness, hopelessness, helplessness.

We’ve always wanted to find some kind of meaning for his passing, and we finally have I think with the Breathless campaign and what they’re doing with information spreading with doctor’s awareness, with patients awareness – people looking for symptoms and actually being able to narrow it down nowadays and not be misdiagnosed. The website is They’ve got wonderful information that would have helped my family a ton back then, so I’m glad it’s available for families now.”


Candace Rose: Can you tell us more about the Breathless campaign, please? How can we all get involved and help?

Joe Nichols: “Well, social media is a big thing as the doctor would say. It’s a huge thing to spread the word about it. Like I said, it’s a very unknown disease that’s very serious, very dangerous. The more you talk about it, the more you research, the more you share with other people, the more information that’s shared, the more knowledge is known about the disease and we can hopefully find more treatments, more cures and start diagnosing correctly and in bigger numbers.”



Candace Rose: I’m a huge fan of your music. Can you tell us about your 2016 tour?

Joe Nichols: “The first thing I’ll tell you is it’s starting in Canada. It’s going to start in Canada in mid-April, so we’ll have a very busy year this year since we’re not in the studio completing the album. It’s almost done, so by the time the tour starts up we’ll be finished with the record and we can focus just on touring. There’s a new single coming out within in the next six to eight weeks, and the new album should drop probably in November.”


Candace Rose: Do you have a favorite song or one that you look forward to performing most at your concerts?

Joe Nichols: “I have a couple of them that I’m looking forward to playing – one is called ‘Undone’ and believe it or not another one is called ‘Breathless’ so it kind of ties into what we’re doing here.”



Joe Nichols shared this image on Twitter recently with the quote "It can be easy to dwell on negatives. Stay grateful. There's still a lot to smile about these days." Be sure to follow Joe Nichols on Twitter to hear from the talented musician, himself! Image courtesy of

Joe Nichols shared this image on Twitter recently with this great quote “It can be easy to dwell on negatives. Stay grateful. There’s still a lot to smile about these days.” Be sure to follow Joe Nichols on Twitter to hear from the talented musician, himself! Image courtesy of



Candace Rose: I love your rendition of Merle Haggard’s classic song “Footlights” on your album Crickets. What was your experience like recording it and why was it important to include it on this album?

Joe Nichols: “Well, it’s kind of a tribute to my father. It was his favorite Merle Haggard song. Since I can remember, since my earliest memories he was playing that song, and always very fond of it. I felt like it would be appropriate to honor him on a record in this way. The song is very dear to me. It made the album (I think) complete. It offered some very good ‘meat.’ I like to call it the meat of the record, something that may not be a single to radio, but something that has a very personal meaning to me.”


Candace Rose: Well, thank you Joe and thank you Dr. Glassberg. Where can we go for more information on idiopathic pulmonary fibrosis; and where can we go for more information on your tour and your album, Joe? 

Joe Nichols: “ is where you should go first and foremost. Check out all the information that they have there. They have a lot of information to be had. My website is or @JoeNichols on Twitter.”


Sponsor: Boehringer Ingelheim.

Candace Rose Anderson was not compensated by any sponsors for this interview.

Dietitian Elizabeth Ward Talks New Seafood Dietary Guidelines, Health Benefits for Pregnant, Breastfeeding Women

The United States Departments of Agriculture (USDA) and Health and Human Services (HHS) recently released their new Dietary Guidelines for Americans (DGA) especially pregnant and breastfeeding women encouraging all Americans to eat at least two to three seafood meals (or 8 to 12 ounces) each week because of its heart, brain, and weight benefits. Renowned dietitian and Myplate for Moms, How to Feed Yourself & Your Family Better: Decoding the Dietary Guidelines for Your Real Life author, Elizabeth Ward joined me for an interview this week to discuss the new dietary guidelines and health benefits. She also offered suggestions on how you can include seafood in your diet, and much more.



Myplate for Moms, How to Feed Yourself & Your Family Better: Decoding the Dietary Guidelines for Your Real Life and dietitian Elizabeth Ward joined Candace Rose for an interview to discuss the new seafood dietary guidelines for 2016, the health benefits for pregnant and breastfeeding women.

Myplate for Moms, How to Feed Yourself & Your Family Better: Decoding the Dietary Guidelines for Your Real Life and dietitian Elizabeth Ward joined Candace Rose for an interview to discuss the new seafood dietary guidelines for 2016, the health benefits for pregnant and breastfeeding women.






Candace Rose: As a renowned dietitian and the author of the popular book Myplate for Moms, How to Feed Yourself & Your Family Better: Decoding the Dietary Guidelines for Your Real Life, can you tell us about the USDA’s and HHS’ newly released 2015 – 2020 dietary guidelines for Americans, in particular the new guidelines for seafood consumption?

Elizabeth Ward: “The new dietary guidelines for Americans recommend that we get at least two seafood meals a week, and two to three seafood meals a week if you’re pregnant or breastfeeding. It also recommends that we make small shifts in our diets to include more of the seafood but also to include more whole grains, more fruits and vegetables, and more low fat sources of dairy.”



Candace Rose: How do the guidelines underscore the importance for pregnant and breastfeeding women to eat more seafood?

Elizabeth Ward: “Well, the way that the guidelines underscore the importance is by giving specific amounts. The guidelines give a shoutout to seafood when they say that pregnant and breastfeeding women should be getting two to three seafood meals a week and the reason for that is because seafood is rich in omega-3 fats for brain development, particularly an omega-3 fat called DHA which the baby collects in its brain as it develops. It’s very important for pregnant and breastfeeding women.”




Candace Rose: What type of seafood is the healthiest?

Elizabeth Ward: “Well, the guidelines recommend a wide variety of seafood. We’re lucky, we have a lot of seafood available to us in this country in many different ways. Canned tuna is a big favorite of mine, tuna also comes in pouches; canned salmon is very convenient. Shrimp is really another favorite, so eat the seafood that you like but be sure that you’re getting at least two seafood meals a week and two to three if you’re pregnant or breastfeeding. Fish is a really good source of vitamin B12, vitamin D, and iron and those are nutrients that we don’t get enough of.”


Tuna penne nicoise

Tuna penne nicoise




Baja style shrimp

Baja style shrimp



Candace Rose: What are some of the most common misconceptions about seafood?

Elizabeth Ward: “I think people don’t realize how convenient seafood is. I just mentioned tuna and salmon in cans and in pouches. You can have that on hand to make a meal in minutes. You buy some seafood and you put it in the freezer and use it later. I think the biggest misconception is that you can’t have quick and easy meals with seafood, but you can. It doesn’t take any longer to prepare seafood than it does to prepare any other protein source.”



Candace Rose: There are new guidelines involving non-seafood that were also released. Can you tell us about those?

Elizabeth Ward: “Some of the other guidelines say that yes in fact do need to up our consumption of fruits and vegetables. We need to get at least three servings of whole grains every day, that we need to make sure that we’re consuming non-fat and low-fat sources of dairy, and also that we’re really taking a look at the added sugar in our diet and reducing that to meet the guidelines.”



Candace Rose: Why is it important for people to speak with their doctor about seafood’s health benefits?

Elizabeth Ward: “Most doctors know that seafood is really good for the heart and for the brain. I think so many health professionals that deal with women knwo that seafood is really important when you’re pregnant and breastfeeding and that you should get two to three seafood meals a week for the omega-3 fats. It’s really just to reinforce the fact that seafood should be part of your healthy balanced meal plan.”

Candace Rose: Do you have any additional tips or information you’d like to share with us?

Elizabeth Ward: “In addition to stocking your kitchen with convenient sources, you might want to think about swapping seafood into recipes where you might have regularly prepared them with chicken or beef or pork, so having a pasta dish that has canned tuna or flaked salmon in it for example instead of chicken, thinking about having shrimp tacos instead of beef tacos. You can get some real help with that at which has an excellent meal planner that will also help you to start thinking outside of the box with seafood and thinking ‘I can have seafood at breakfast, I can snack on seafood, it’s not just for dinner.”

Registered Dietitian Annessa Chumbley Healthy Grocery Shopping Tips and Breakfast Recipes

I am notorious for not making healthy decisions when I grocery shop. Just last Saturday I walked into my local grocery store to purchase a few items and ended up with a cart full of groceries that included decadent cupcakes, nacho cheese, pizza, a couple healthy veggies and quite a few other things that weren’t the best for me. You know it’s bad when the checker asks you if you were hungry when you get to the checkout line! After experiencing one of the worst migraines I’ve ever had on Monday, I made the decision to finally stop making unhealthy choices once and for all.

If you’re on a mission to get healthier in 2016 but don’t make the best choices at the grocery store and in need of help (I’m right there with you!) you’re in luck! Renowned registered dietitian Annessa Chumbley joined me for an interview yesterday to share amazing tips that will help you make better choices at the grocery store and she also shared two amazing breakfast recipes that you can prepare for yourself and/or your family this weekend.



Registered dietitian Annessa Chumbley joined Candace Rose for an interview to share healthy grocery shopping tips and breakfast recipes.

Registered dietitian Annessa Chumbley joined Candace Rose for an interview to share healthy grocery shopping tips and breakfast recipes.





Candace Rose: Why is it so important to understand how to make healthy choices before going to the grocery store?

Annessa Chumbley: “I think these days more than ever we understand how food affects our bodies and the thing that I like to keep in mind is that health is a series of impactful habits. That means is that if we can get into good habits at the grocery store, it’s almost like half the health battle is done. Another way I like to think about it, Candace is that what we put into that cart (this is how important it is!) might determine your health not only for the next few weeks but also how you feel because health is so connected. What we eat is connected with how we feel.”


Candace Rose: What are your top three tips for making the best choices at the grocery store? I know that I don’t! 

Annessa Chumbley: “Nobody is at this perfect standard, it’s just about being pointed in the right direction I think, and walking a path toward health. My three that I like to be reminded of myself and remind other people of are organic and natural products are going to be a great source for healthy living. Your local Safeway has hundreds of organic and natural products to choose from. I think it is way too overwhelming to do a whole organic pantry makeover at once and you’re less likely to stick with it if it’s going to be overwhelming, so I say take one product and swap it out for the organic version. Not only have you increased the health factor instantly but then you’ve also made it a sustainable change and solidified it as a habit. When you start to do several of those, it’s like you’ve made this foundation for healthy living.

Secondly, start to change the way you see your groceries. I like to think of the produce section as nature’s pharmacy. There you’re going to find the things that really give energy and bring life and health, and in some cases might even heal and prevent disease so that’s always a really great thing to keep in mind.

Third – this sounds kind of cliche, but it’s usually the small things that are the secrets and the keys to healthy living that we’re tempted to forget, and it’s go with a list. That’s because prepping gives you future power. Healthy eating is a lot about preparation and when you go with a list, you’re going to take time. Keep time on your side when you’re in the grocery and take out the energy.”


Candace Rose: How can you tell if an item is a healthy choice or just appears to be?

Annessa Chumbley: “A lot of times these days we’re sent lots of healthy messages, aren’t we? The one surefire way that I like to tell people no matter what the product is (of course a lot of the best things for us don’t even have labels) but the one thing that you can do is skip everything on the package, go straight to the ingredients list. Think of this as your source of truth, it’s going to be the place where you can find exactly what you’re putting into your body and that’s most important. Then once you’ve done that, you can begin a relationship with the brands you trust. A couple of my favorites are O Organics and Open Nature, those are two that I really like. It’ll be interesting once you start doing that and really seeing what’s in your food. We always make interesting discoveries.”



Candace Rose: Are there important ingredients that we should look for or stay away from?

Annessa Chumbley: “When you choose an organic product, it’s going to be free of pesticides, fertilizers, synthetic ingredients – to me that’s the most important one. Your body most recognizes ingredients from the earth, not ones that have been highly processed or man made. It’s also going to be free from GMOs. I like to look for a list that is short, simple but that’s filled with wholesome things. It doesn’t have to have a lot of vitamins and minerals added because when it’s wholesome ingredients, the vitamins and minerals are in those so they don’t need to be added extra. Those are some of the things that I look for.”



Candace Rose: What natural and organic foods can shoppers get the most value from?

Annessa Chumbley: “Value is always an important thing and so the first place that I like to recommend heading is the produce section. When you’re there and you’re shopping for organic produce, always keep in mind ‘in season.’ Keep that in your head and think that way and stick with the fruits and veggies that are in season. The reason is those are going to be the foods that are the least expensive, but also are at their peak nutritionally and because they are, they are going to taste best. They’re going to be ripe, so they’re going to be filled with flavor and sweet. Nutrition and taste should go together, and you’re going to find that in those produce items that are in season.”


Candace Rose: Do you have a favorite fast and easy recipe that is perfect for those trying to eat healthier?

Annessa Chumbley: I have a breakfast recipe because we always hear it’s the most important meal of the day, but I think it’s important to remember the reason –  breakfast pushes your metabolism start button. Everybody (usually) wants a faster metabolism, the best way you can do that is to start eating even a little bit of breakfast everyday. This is one of our favorites, it’s apple oat waffles. I love it because it’s just five ingredients.”

Here’s the recipe and nutritional facts! Be sure to watch the video though to see Annessa demonstrate how to make the apple oat waffles and her favorite healthy way to top them!


Apple Oat Waffles


O Organics egg

1 organic apple, such as Gala, cored and coarsely chopped with skin on

1/2 teaspoon O Organics® ground cinnamon

1/2 teaspoon kosher salt

1 cup O Organics® almond milk

2 cups whole oats


Optional Toppings:  sliced apples, cinnamon, maple syrup or whipped cream.


1. In a blender, add ingredients in order beginning with egg, apple, cinnamon, salt, almond milk, and oats.  Blend until all ingredients are combined, stopping blender to stir ingredients if needed. 

2. Brush waffle maker with coconut oil or nonstick spray. Use 1/3 cup batter per waffle. Cook until golden brown. Top as desired! 


Prep time:  5 minutes

Total Time:  20 minutes



Serving size 2 waffles

Makes 6-7 waffles


Nutrition Facts

Servings Per Recipe:  3

Serving Size: 2 Waffles

Amount Per Serving

                        Calories 258.3

                        Total Fat 5.0 g

                        Saturated Fat 0.0 g

                        Polyunsaturated Fat 1.5 g

                        Monounsaturated Fat 1.8 g

                        Cholesterol 0.0 mg

                        Sodium 389.1 mg

                        Potassium 134.9 mg

                        Total Carbohydrate 47.4 g

                        Dietary Fiber 7.3 g

                        Sugars 10.0 g

                        Protein 8.4 g


Candace Rose: Speaking of oats, what’s the different between rolled oats and steel cut oats? Is there one that’s better than the other?

Annessa Chumbley: “I’ve had that question a lot lately. I love all forms of oats. I eat those almost every day. There is not a difference nutritionally in any of those oats. The difference is steel cut oats are kind of the oats that are closest to the earth. They are going to take the longest to cook and for that reason they are going to get a chewy and creamy consistency. Whole rolled oats take a little bit shorter time to cook and then the quick cooking oats are just chopped up finer. There’s no other processing other than that. No matter what oat you choose, you’re going to know you’re getting the same nutritional benefits. There’s not a difference, they’re all filled with fiber.”

Candace Rose: Do you have any additional tips or information you’d like to share?

Annessa Chumbley: “When you’re looking for organic and natural foods (I know a lot of times when you’re navigating your grocery store it can be kind of confusing) your local Safeway has made it super simple. Those items that I just talked about, just look for the sign that says organic and natural, and you’re going to know that you’re in the right spot. It’s very simple and I love that, especially when you’re shopping with kids.”

Candace Rose: Where can viewers go for more information online?

Annessa Chumbley: “Online you can go to or just head right into your local Safeway the next time you shop for organic or natural foods.”

Here’s another great healthy and delicious breakfast recipe we’d like to share with you! Enjoy!


Maple-Glazed Quinoa Porridge


4 cups cooked O Organics™ Quinoa 

2 – 3 cups coconut milk 

1 1/2 teaspoon O Organics cinnamon 

1/2 cup figs, chopped, torn or sliced 

4 tablespoons almond butter 

6 tablespoons O Organics pure maple syrup, divided 

1/2 teaspoon salt (unless quinoa is already salted) 



toasted almonds 

chopped apples 

smashed raspberries or blackberries 

toasted unsweetened coconut 


1. In a medium large saucepan, add quinoa and 2 cups coconut milk, stirring over medium heat. Bring to a simmer. Turn heat to low. 

2. Stir in cinnamon, 3 tablespoons maple syrup, and figs. Simmer for 5 minutes. 

3. Remove porridge from heat. Stir in a little more coconut milk.

4. In a small bowl, add 3 tablespoons of maple syrup & almond butter. Microwave for 15 seconds, and stir together. Drizzle hot maple glaze onto porridge. Scoop into bowls and add toppings on, and more chopped figs if desired. Enjoy a morning bowl of fall comfort! 


serving size: 1/2 cup 

serves: about 12 

Prep time: 5 minutes 

Total time: 15 minutes 


Nutrition Facts

Amount Per Serving

Calories 182.0