Thanksgiving meal

Written by Written by Lompoc Valley Medical Center

Maybe Aunt Edna’s fattening cranberry dessert is your downfall, or mashed potatoes piled with butter and salt. Maybe you’re in a family where there’s not just a turkey on the table, but also a ham or other main dishes.


Written by Written by Lindsey Arevalos, MHA, MS

This healthy option for a popular meal or snack makes four servings. Take fresh pico de gallo (also called salsa Fresca), combine with cooked chicken, vegetables and cheese to make this healthy baked, not fried, meal.

apple coleslaw

Written by Written by Lompoc Valley Medical Center

This sweet and crunchy coleslaw is a healthy take on the summer stand-by. Use cabbage, carrots, apples and green pepper for a colorful side dish to bring to those summer picnics and potlucks. Depending on your personal taste, you can make it with or without mayonnaise.

vegetables in grocery store

Written by Written by Kassi Smith, RN

Living with a healthy lifestyle involves making many personal choices — including whether to follow a balanced diet or a healthy eating plan. But do you know how to choose a healthy eating plan? According to the Centers for Disease Control, the “Dietary Guidelines for Americans 2015–2020” determine that a healthy eating plan:

Crispy Cheddar Fish Sticks

Written by Written by Lindsey Arevalos, MHA, MS

If you’re looking for ways to eat healthier, consider leaving behind the tried-and-true frozen fish sticks for this fresh and flavorful dinner.

Cheddar Spinach Egg Bites

Written by Written by Julie Chudak, RDN, CPT

With just six ingredients, these fast-and-easy egg bites are great not only for breakfast but for lunch or snacks any time. You can even try serving them alongside a salad or bowl of soup for dinner.

healthy vegetables

Written by Written by Lompoc Valley Medical Center

Most Americans do not have enough fruits and vegetables in their diets. According to a US Department of Agriculture (USDA) study in 2015, only 12 percent of adults ate enough fruit and only 9 percent of the adult population ate the recommended amount of vegetables. The numbers are even lower for adolescents.

Broccoli-Cheese Tots

Written by Written by Lompoc Valley Medical Center

Certainly, most people have heard of tater tots. But what about broccoli tots? Here’s a recipe that combines cheese and broccoli into easy-to-eat tots.  Try them as they are, or dip them in the accompanying cheddar onion sauce.

Heart Shaped Jam-filled Sandwiches

The last thing an elementary school teacher wants is a day when students are overloaded on sticky, gooey, chocolate treats. So if you’re a parent or guardian, consider staying away from packaged candy, calorie-laden chocolate treats, and offerings packed full of added sugar and virtually no nutrition on Valentine’s Day.

Turkey & Sweet Potato Chili

This is an easy, one-pot meal that will fill up your family and keep them eating healthy foods during the winter months.


Written by Written by Julie Chudak, RDN, CPT

Don’t let the warm temperatures fool you -- Fall is in full swing and it’s a great time to save some money. “How can I save money and still eat food that is healthier for me?” you ask. Easy -- By buying locally grown food and foods that are in season.

mother and child carving pumpkin

Written by Written by Kara Pitou

Food allergies don’t need to be the spookiest thing this Halloween. Preparation before heading out for trick-or-treating is key. For parents and children with food allergies, the prospect of receiving the variety of Halloween treats, such as packaged goodies, cookies and candy, can be scarier than even the most gruesome costume.