Bits and Bites

News from Jen Messer Nutrition

Top Reasons to skip Green Beer this St Patty’s Day…

Many Years ago in Ireland

I have learned lots about alcohol consumption and health.

Are you working hard to improve your health? It might be the right time to rethink your drink. It could be the one thing holding you back from a healthful lifestyle. Check out my most recent blog here where I outline some of the latest research on alcohol consumption. I found some truly surprising facts to share.

Step Count 10,000?

We know that Physical activity reduces morbidity and mortality due to cardiovascular disease, type 2 diabetes, and several cancers, not to mention it gives us a better quality of life. 10, 000 steps per day seems to be the recommended goal however, there is little evidence to support this recommendation. This study decided to investigate the association between the number of steps per day and stepping rate with all-cause mortality.

The researchers concluded: "taking more steps per day was associated with progressively lower mortality risk, with the risk plateauing for older adults (aged above 60 years) at approximately 6000–8000 steps per day and for younger adults (aged below 60 years) at approximately 8000–10.000 steps per day." This finding is shown in the graph above. So, keep stepping but more stepping isn’t necessarily going to bring you more health benefits. This might come as a relief to some folks - at some point, we are in the land of diminishing returns and it might make more sense to increase your efforts elsewhere. For example, with resistance training or time in the kitchen making a nutritious meal.

Speaking of steps - battling high blood sugars? American College of Sports Medicine Published New Recommendations on Type 2 Diabetes and Exercise. They recommend using physical activity to manage blood glucose levels. They tell us that high-intensity resistance exercise will help more than low-moderate levels, aerobic exercise is also a great choice, being active after meals may help lower blood glucose levels so schedule activity after meals rather than before.

🍏 National Nutrition Month 🍏

Green Goddess Salad with Quinoa

Give this tasty Green Girl a try! 4 SERVINGS, BY RENALIGN


  • 1/2 cup Hummus

  • 1/4 cup Olive Oil

  • 2 tablespoons Lemon Juice

  • 1 tablespoon Fresh Dill finely

  • chopped

  • 1/4 teaspoon salt

  • 1/4 teaspoon Ground Black Pepper

  • 3 cups Lacinato Kale

  • 3 cups Green Leaf Lettuce

  • 1 cup Cucumber

  • 1 cup Jicama* (see below for info)

  • 4 Green Onions (Scallions)

  • 1/2 Avocado

  • 1/4 cup Sliced Almonds

  • 2 cups Quinoa cooked


  • Make your dressing: In a small bowl, whisk the hummus, olive oil, lemon juice, and fresh dill until well mixed and creamy. Season to taste.

  • Prep your vegetables: remove the tough center stem from your kale and thinly slice the leaves; chop the lettuce and green onions; dice the cucumber jicama, and avocado.

  • To a large bowl, add your trimmed and sliced kale and massage with your hands until just wilted. Then add the chopped lettuce, cucumber, jicama, green onions, avocado, and cooked quinoa.

  • Drizzle dressing on top and garnish with almonds right before serving.

    Divide onto plates and enjoy!

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