The Healthy Dish

Our health and wellness expert Lee Cotton shares her tips for eating healthy and staying fit. Cotton, a healthy food chef, health educator and Pilates instructor, owns Pilates and Your Palate, a Stuart-based company that focuses on wellness.

by Lee Cotton May 2017 Also on Digital Edition

It seems like everyone is on a gluten-free diet these days. Some individuals avoid the protein found in wheat, rye and barley for health reasons; others feel that avoiding the foods makes them feel better. If you’re headed on a gluten-free path, check out these local eateries that offer menu items that limit the gluten but still have the taste.

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by Lee Cotton Apr 2017 Also on Digital Edition

Food insecurity is the lack of substantial food based on economics or location. 

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by Lee Cotton Mar 2017 Also on Digital Edition

There’s nothing like a gooey chocolate lava cake to finish a meal—but actually, there is. As much as a high-fat and sugary dessert may make you smile, it might not make your waistline happy in the long run.

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by Lee Cotton Feb 2017 Also on Digital Edition

Move over latte—there is a new drink on the market.

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by Lee Cotton Jan 2017 Also on Digital Edition

Salad doesn’t have to be boring. Add a little sparkle to your plate by using a base of kale, spinach, arugula, quinoa, brown rice, noodles or romaine. As for garnishes, top your salad with texture and tasty flavors like sunflower seeds, carrots, feta cheese, red cabbage and more. One of my favorite salads is a raw kale salad, which serves two.

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by Lee Cotton Dec 2016 Also on Digital Edition

The culinary world would be bland if we didn’t add spice to foods for some extra flavor and flair. The plant compounds from which spices are derived have been linked to health benefits and healing. Let’s explore some spices and inspire some new flavor creations.

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by Lee Cotton Nov 2016 Also on Digital Edition

Quinoa (KEEN-wah) is one of my favorite foods. With its origins from Peru, quinoa is actually considered a seed rather than a grain and looks similar to buckwheat. It is gluten-free and luckily for us, can now be found in most grocery stores. Quinoa contains all nine of the essential amino acids, which makes it high in protein, B-vitamins, fiber and magnesium. 

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by Lee Cotton Oct 2016 Also on Digital Edition

Fruit is a convenient snack filled with nutrients and antioxidants. Ever wonder why you are unable to find your favorite kind of Mother Nature’s candy during the year? The availability of fruit depends on the season and the region where it is grown. Some fruits are only grown once a year, while weather and environment can affect their growing seasons. With this helpful list, you’ll be able to learn when your favorite fruit is in season.

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by Lee Cotton Jul 2016 Also on Digital Edition

Pilates is an exercise method based on the work of Joseph Pilates. This is a full-body exercise system that emphasizes body alignment and correct breathing. With the help of an instructor, clients perform strength, flexibility and range of motion exercises on a mat or specially designed equipment. Pilates engages the mind and the body.

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by Lee Cotton May 2016 Also on Digital Edition

Milk does not do everybody good, especially those who are lactose intolerant. However, getting the recommended intake of calcium is important. 

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