Appetizers, Snacks and Individual Dishes: 

Petite Cucumber Sandwiches:  Take two large cucumbers and slice them very thin. So thin that the light shines  

Place a handful of organic lettuce and baby spinach on a plate. Dribble 1 tsp. of extra
virgin olive oil, and 1 tsp. of balsamic vinegar
over the leaves and gently mix it together. 
Add a few organic strawberries, blueberries, raspberries, walnuts, and raisins. Top it off
with 1 teaspoon of nonfat Greek yogurt. 
Include 1 slice of low calorie, thin, 100%
whole wheat (or gluten free) toast, to your breakfast. Spread 1 tsp. of rich, creamy
hummus on top, and have an 8 oz glass
of organic, nonfat milk, nonfat milk with
the lactase enzyme added, nonfat rice milk, almond milk, or soy milk.  Serve with tea or
coffee, and a tall glass of cool, clean, water,
with a splash of lemon, for a delicious and
healthy breakfast!  *****


and Midwestern Dietitians

Illinois Dietitians, L.L.C.

​Healthy Nutrition, Lifestyle, Physical Activity, and Stress Management Counseling

Weight Management, Improved Energy

​Diabetes, Pre-Diabetes. and Diabetes Prevention 

Heart Disease, including Hypertension and Disordered Lipids                                                                

​Food Intolerances and Allergies

Celiac Disease, Irritable Bowel Syndrome, Other GI Disorders, Lactose Intolerance                              

Autoimmune Disorders, such as M.S. and R.A.   

Nutrition for a Healthy Immune System

Nutrition for Eating Disorders and Depression

Nutrition for Eye Health, Macular Degeneration

Nutrition for Healthy Skin                            

​Memory Preservation Nutrition, including Alzheimer's, and other Dementias

Caregiver's Health and Nutrition

Cancer Prevention and Treatment


​Smoking Cessation 

Dinner: Place a 3 oz slice of wild salmon in a glass oven dish, drizzle with lemon juice (1 tbs) and a pinch of chopped dill. Place in a 350 degree oven for 20 minutes, (cooking time depends upon the thickness of the filet).  Steam 1 cup of organic broccoli, carrots, and spinach.  Bake 1 small sweet potato.  Place it all on a bed of your favorite deep green and purple, organic lettuces.  Include 1 small, 100% whole wheat dinner roll, 1 tsp of hummus, and an 8 oz. glass of nonfat milk (or nonfat rice milk, almond milk, soy milk, or lactose free nonfat milk - all with calcium and vitamin D added), and complete the dinner with 1/2 cup of sliced, warmed, delicious peaches. Serve with a cup of warm herbal tea and a glass of cool water with lemon. *****  
Lunch:  Place two thin slices of skinless free range chicken, 1 tsp. of Dijon mustard, 1 cup of soft romaine lettuce tossed in 1/2 tsp of extra virgin olive oil, 1tsp of hummus, and a few slices of chopped red tomato, into a small, warm 100% whole wheat or gluten free wrap.  Add to this 
an organic,  sliced, cold, delicious, deep colored orange, and enjoy!   Serve with warm green tea and a tall glass of cool, clean water, and a splash of lemon. ​ ***** Allow lunchtime to be a time in which we slow down the pace of our daily lives.  Relaxing and enjoying meals helps to keep us mentally and physically well balanced.
Notes: ​*Portions will vary per individual calorie needs and physical activity protocols. *These recommendations are for healthy individuals.  Please take any condition or disease you may have into consideration when following dietary recommendations.  *When choosing non fat milk, lactose free milk, rice milk, almond milk, and soy milk, hemp milk, or oat milk, check the label to be sure that calcium and vitamin D have been added. *There are differing medical opinions concerning the ingestion of milk and soy milk.
*If possible, choose organic, free range, and whole grain varieties of produce, meat, and grain foods.

*The recommendations on this website are general recommendations.  They are not meant to be followed as medical advice without consulting your registered dietitian, physician, or other medical provider.