Western Mass Wellness

WEST SPRINGFIELD, Mass. (Mass Appeal) - You CAN eat food that actually tastes delicious and is great for your mind and body -- that won't cost you a fortune! Mary-Anne DiBlasio, holistic health practitioner and owner of Western Mass Wellness, Gabrielle Riola, Registered Dietitian and April Cantell, Wellness Chef show you how easy eating healthy can be!

Western Mass Wellness

1111 Elm Street
Suite 21
West Springfield, MA

www.westernmasswellness.com

413-73B-WELL (732-9355)

A special offer for mass appeal viewers, call 413-732-9355 by October 1st for a free nutritional consultation with Gabrielle or April when you mention that you saw them on Mass Appeal.

Bi-weekly Weight Management Series

• Wed. Sept. 7th & 21st
• Wed. Oct. 5th & 19th

                           6:30 - 8 PM

PANTRY LIST: Must Haves for Healthy Meals/Snacks

• Grains
o Whole wheat pasta
o Brown rice
o Whole wheat cous cous
o Quinoa
o Whole wheat bread
o Whole wheat pitas and tortillas
• Beans – dried or canned (look for low sodium and rinse before use)
o Kidney
o Canallini
o Chic peas
o Black
o Pinto
o Edamame - look in the frozen section
• Healthy Oils
o Olive oil
o Canola oil
o Grapeseed oil
• Broths
o Low sodium, fat free beef, vegetable or chicken
• Dairy
o Low fat yogurt
o Low fat cottage cheese
o Skim milk - cow, soy, almond, etc
o Reduced fat shredded cheese - easier to spread around a smaller amount
o Fat free frozen yogurt
• Vegetables
o Frozen- they are frozen at their freshest, won’t spoil, can be heated in 5 minutes
o Fresh – shop in season to save money
o Canned - look for low sodium and rinse, rinse, rinse

• Fruit
o Frozen - avoid bags with added sugar
o Fresh – shop in season to save money
o Canned – avoid choices in heavy syrup, look for light or fruit juice - rinse
• Nuts/seeds – avoid choices with added oils
o Walnuts
o Almonds
o Sunflower seeds
o Pumpkin seeds
o Etc
• Protein
o Tuna (light tuna in water is low in calories and mercury)
o Salmon (can be purchased in pouch similar to tuna)
o Imitation crab meat
o 99% fat free chicken breast
o Lean beef
o Veggie burgers
o Eggs
o Natural peanut butter
o Hummus
• Seasonings
o Sea salt
o Fresh garlic
o Mrs. Dash sodium free seasonings
o Dried herbs and spices
• Condiments
o Low fat mayonnaise
o Salsa
o Low fat/fat free salad dressings
o Ketchup
o Mustard
o Low sodium soy sauce
o Lemon juice