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HEALTH MATTERS: The dish on fish | West Orange Times & Observer



On her Instagram page, Haylee Shelton shares photos of food, recipes, and motivational phrases – while promoting herself as an “anti-diet” dieter committed to helping people build positive relationships with food.

The resident of Winter Garden is a qualified nutritionist and registered nutritionist and would like to pass on the knowledge she has gained in her career.

Their business, Hope • Full Nutrition, was founded on the belief that there is room for all food in a healthy diet.

“Hope • Full Nutrition is here to give hope that your goals can be achieved in practical and achievable ways,” she said on her website. “My mission is to equip you with the tools, skills, and habits you need to lead a fulfilling life. If you are feeling hopeless, defeated, lost, or confused in the world of nutrition, Hope • Full Nutrition is for you. ”

Protein is important to a healthy diet. A high protein food group is fish.

“It depends on the type of fish you have, but generally there is an abundant amount of protein and it will be the leaner protein,” Shelton said. “And there’s a considerable amount of fat, but it’s the healthy kind of fat.”

This fatty acid, called omega-3, is beneficial for cardiovascular system and brain health and has beneficial effects on the skin, hair and nails, Shelton said. It can lower cholesterol and blood pressure.

“Another benefit that I don’t think is talked about enough is vitamin D, and that’s really important because it’s only found in a handful of foods. Fortunately, when we live in Florida, we get a lot of it from the sun. … It’s good for bone health and the immune system, which is a very hot topic right now. “

Living in Florida also gives residents easy access to fresh fish instead of meat that has been packaged, frozen and shipped across the country, she said.

Despite being a Floridian, Shelton said she isn’t a fan of basic fish recipes.

“My philosophy when it comes to food is what works for you,” she said. “If the only way to eat fish is to add a few spices or dip it in sauces, then give it a try. Even though I’m a nutritionist, I have to have what it takes to make it appetizing. “


Shelton, now 27, said she was interested in health and nutrition and started exercising in high school but realized it was becoming an unhealthy obsession. As a teenager, she visited a nutritionist and fell in love with healthy eating and living – and this led her to study nutrition in college.

“Heart problems are common in my family – a lot of the people on my father’s side in my family have heart problems – that inspired me to take an interest in nutrition, too,” she said.

“I try to preach everything in moderation,” she said. “I’m not a nutritionist who slaps a donut out of your hand; I’ll probably have one with you. Everyone always says, ‘It’s about balance, it’s about moderation.’ It sounds clichéd, but it’s true. “

To further their knowledge of healthy eating, Shelton offers a course on intuitive eating that helps people understand the general concept of listening to their bodies and finding healthy balance. She also works with clients in the areas of weight management, eating disorders, chronic diseases, and general nutrition.

“You don’t just want to eat healthy things; You want to eat your favorite foods, but you want to be careful what you eat, ”Shelton said. “And it’s about finding your sweet spot in the middle.”

Visit for more information.


• Tilapia and vegetable casserole

Preparation time: 1 hour 30 minutes

Cooking time: 30 minutes

Total time: 2 hours

By Natasha Kravchuk from


2 pounds (about 6-10 pieces) of tilapia fillets, thawed
Olive oil for frying
1 tbsp ketchup (or sriracha)
1 tbsp mayonnaise


2 large eggs
1 cup of buttermilk
2 tbsp soy sauce
1/2 teaspoon salt and 1/8 teaspoon pepper


2 medium-sized peppers (red, orange or yellow)
2 medium / large carrots, julienned or grated
1 medium onion


1. Whisk the ingredients for the marinade. Mix with tilapia in a large bag or bowl with a zipper and marinate in the refrigerator for at least 1 1/2 hours.

2. Cut the onions into thin semicircles, cut the peppers into thin strips and grate the julienne or carrots. In a large pan over medium / high heat, heat 2-3 tablespoons of oil and sauté onions for 3 minutes or until tender. Add sliced ​​peppers and carrots and saute for another 4-5 minutes or until tender. Remove from the pan and set aside the vegetables.

3. As soon as the fish is completely marinated, drain the marinade and discard. In the same empty, non-stick pan over medium / high heat, add 2-3 tablespoons of oil and fry the fish lightly in the pan until golden brown on the outside (about 2 minutes per side) – it’s okay to have it at this point is not yet fully cooked.

4. Layer the baking dish with 1/2 of the vegetables on the bottom. Place the fish over the vegetables. Mix 1 tablespoon of ketchup and 1 tablespoon of mayonnaise and spread this mixture evenly over the fish. Cover the fish with the remaining vegetables. Sprinkle the top with salt and pepper to taste, then cover tightly with foil or a lid and bake at 375 ° F for 15 minutes.

• Salmon with maple glaze and citrus

Preparation time: 10 minutes

Cooking time: 10 minutes

Marinating: 1 hour

Total time: 20 minutes

Servings: 3

By Matt Ivan from Plating Pixels


⅛ cup of pecans

½ cup real maple syrup

2 teaspoons of orange peel

1 teaspoon of chopped fresh rosemary

¼ teaspoon salt

¼ teaspoon pumpkin pie spice

1 pound of fresh, wild-caught salmon fillet

1 orange, sliced


Roast pecans over medium to high heat, stirring often, until lightly browned and fragrant. Let cool, chop and set aside.

In a small bowl, stir together the maple syrup, orange peel, rosemary, salt and pumpkin pie spice.

Pour the mixture over the salmon in a flat baking dish. Marinate for 1 to 4 hours in the refrigerator, turning halfway.

Preheat oven to 400 ° F. Place the salmon skin side down on a baking sheet lined with foil or parchment. Throw away any excess marinade and cover the salmon with orange slices. Bake for 8-12 minutes, depending on the thickness, until the middle is cooked and chop the meat flakes with a fork.

Season with roasted pecans and salt as needed. Serve immediately.


To save time, you can skip the marinating and just pour the glaze over the salmon and then fry it, but it won’t be as flavourful.

Roasting on foil or parchment makes cleaning easier. Discard it after frying and lightly clean the baking sheet.

Try baking vegetables at the same time as the salmon, such as asparagus, tomato, zucchini, cauliflower, or broccoli.

• simple tuna salad sandwich

By Calla Ramont of


1 can of tuna (MSC certified)

2 tbsp avocado oil mayonnaise

2 tbsp Greek yogurt

1/3 apple (diced)

2 tbsp pecans (chopped)

1 teaspoon Dijon mustard

Salt and pepper to taste


Drain the tuna and empty the can into a medium bowl.

Add the remaining ingredients and mix until fully incorporated.

Enjoy it on sourdough bread for a delicious sandwich, on a salad, in salad cups, with crackers or even on its own.

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Healthy Eating

5 Ways to Make Costco Bakery Items Healthier, According to a Dietitian — Eat This Not That



Costco’s bakery is, let’s face it, maybe the best part of the shop. It’s filled to the brim with delicious treats like cookies, muffins, cakes, and more. But if you’re trying to eat healthy, the Costco Bakery can be a total calorie and sugar bomb. But instead of avoiding the bakery entirely, treat yourself to the occasional opportunity to pamper yourself. Moderation is the key!

But more than moderation, there are other ways you can snap up those baked goods without feeling like you’ve tossed your healthy diet out the window. Kacie Barnes, MCN, RDN, Dallas-based nutritionist from has some pointers on how to do just that so you can have and eat your Costco cake too.

Related: The Costco Deli just brought these 3 comfort meals back to camp


Instead of getting your entire meal from the bakery, Barnes suggests eating it with protein, fruits, and vegetables so that you can have a more balanced meal.

“If you want a baked good for breakfast, add milk to your coffee for some protein, or have a hard-boiled egg as a side dish and some fruit,” she says. “It keeps you full longer and the fruit provides fiber that is normally missing in baked goods.”

Costco bakeryShutterstock

When you know you want to eat something tasty, you may think that saving your calories earlier in the day to splurge on later is the way to go. Barnes cautions against it, however, as it increases the likelihood of splurging too much.

“If you withdraw earlier in the day, you’re more likely to go overboard and eat more while eating the baked goods than if you really refueled all day,” says Barnes. Instead, eat your normal day and enjoy the baked goods as an occasional treat.

Related: To get the latest Costco news straight to your email inbox every day, sign up for our newsletter!

Costco bakeryShutterstock

Indulging in this baker’s treat make sure you eat it slower and really enjoy it. Remove all distractions while eating and focus on what you put in your mouth. Thoroughly enjoying your food can help you remain more satisfied after you eat it, which can encourage you not to overeat.

“If you’re distracted, watching a screen, driving a car, and so on, you won’t even feel like you’ve eaten, let alone satisfied by the experience,” notes Barnes.

Shelves and selections at Costco BakeryShutterstock

It can be easy and tempting to go to the Costco bakery and get the candy right away, but all of Costco’s baked goods are delicious. If you can’t resist a visit to the bakery on your way to the warehouse, look for the slightly healthier items.

Barnes suggests a sprouted grain if your Costco has something like this in stock. (Costs can vary, so you’ll need to see what your store has.) She recommends at least one type of bread to avoid: sourdough.

“There is a myth that sourdough bread is a good source of probiotics, but they actually don’t survive the baking process,” she shares. Plus, the refined flour in this bread isn’t always the best option, she points out. Refined carbohydrates are low in fiber and have been linked to weight gain. So if health is your thing, sourdough is probably not for you.

Related: I’ve tried the Costco chicken nuggets that “taste like chick-fil-A” and I have some thoughts.

Costco bakeryShutterstock

In case you didn’t know, many of Costco’s baked goods are actually multiple servings. The giant muffin is not intended to be consumed in one sitting. You could go a step further and cut your muffins or cookies into smaller portions so that you have control over how many calories, fat, and grams of sugar you are eating.

In this way, you can still treat yourself to a treat without going overboard. Barnes even suggested adding a nut butter to your muffin serving for a protein boost and some healthy fats.

For more information on what is going on in the warehouse near you, see:

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Healthy Eating

Delish and Dash Unveil New Kitchen Line, Offering Style and Convenience for Foodies Everywhere | National News



NEW YORK, October 25, 2021 / PRNewswire / – Healthy Living Kitchen Brand Hyphen, In a relationship with Delish—The destination for recipes, videos and the latest food news that inspire people to cook – has brought new innovative kitchen utensils onto the market in time for the upcoming Christmas season.

Developed in a deal brokered by IMG, the Delish by Dash collection includes three new products that combine style and convenience, from compact worktop waffle irons and donut makers to lightweight cast iron pans.

The collection:

  • Waffle maker: These 2.5 “diameter waffles cook up to 9 at a time and are perfect for snacking, making mini-desserts, and more. To cook, simply add the batter and the waffles will turn golden brown and can in less than 3 minutes will be served with your favorite toppings.
  • Donut maker: This donut maker cooks up to 7 bakery-fresh 3 “donuts at once, making the perfect breakfast treat or fun decorating project. When done, use non-stick wipes for easy and quick cleaning.
  • Light cast iron pans: Available in 8 “, 10” and 12 “sizes, these versatile, easy-to-use pans are a great, lighter weight alternative to traditional cast iron. With a sturdy stainless steel handle and durable construction, they are easy to move and practical for everyday cooking Pancakes to pasta etc. Each package also contains one QR code with exclusive Delish by Dash recipes.

This is Delish’s second collaborative product drop in partnership with Dash, after the Delish by Dash Stand Mixer debuted last fall.

“Healthy cooking should be fun and easy for everyone. That’s why we partnered with Dash, which often shakes the industry up by exemplifying how healthy eating doesn’t have to break the bank, ”says Joanna Saltz, Editor-in-Chief of Delish. “Following the success of the collaborative kitchen line’s debut last year, we’re excited to offer a brand new range of kitchen must-haves that simplify the cooking process while adding a colorful, playful personality to any home.”

The new Delish from Dash Waffle Bite Maker and Donut Maker will be available on, Macy’s and Kohl’s, while the new lightweight cast iron pans in all sizes can be found on and Amazon. These new products also come with Delish by Dash recipe books filled with special recipes tailored to each product.

“The beauty and ease of Delish by Dash is that both companies share a common passion to deliver quality kitchen appliances that not only look good, but also reflect our belief that the path to wellbeing begins in the kitchen,” added added Evan Dash, StoreBound Founder and CEO. “Through our continued partnership, we are determined to make today’s home cooking process more enjoyable than ever to suit everyone – from families juggling multiple responsibilities to individuals looking to their next home or home adventure Get involved in van life, Delish by Dash offers all the chance to channel personal style without restricting accessibility. “

Dash is one of a number of brands developed and produced by StoreBound. The brand is committed to creating a healthier lifestyle for everyone by creating products that make it easier for people to prepare food at home.

To keep up to date, visit and keep following Twitter, Facebook, and Instagram.

About Delish

Celebrating easy ways to bring the fun of eating into everyday life, is the destination for recipes, videos, and the latest food news that people love to cook. Delish is the fastest growing food media brand on the internet with more than 41 million unique monthly visitors and 5 billion video views per year. From implementing their delicious recipes to checking out the hottest trends, the site’s popular short videos can get up to 11 million views in just 24 hours, and favorites have been shared hundreds of thousands of times. Delish has a wide range of exciting content covering the food and beverage industry, making the website a go-to place for people who love food. is published by Hearst Magazines, a unit of Hearst, a leading global, diversified media, information and services company. Hearst Magazines’ print and digital assets reach nearly 166 million readers and website visitors every month – 67% of all millennials and 58% of all Gen Z ages 18+ (Source: 2020 comScore Multi-Platform © MRI-Simmons (12- 20.) / S20) With more than 25 brands in the US, the company publishes nearly 250 magazine issues and 200 websites worldwide.

About Dash

Dash is committed to helping people prepare healthy, unprocessed foods at home. The brand is built on the belief that taking small steps every day can make a big difference, and that the best path to wellbeing is to eat whole, natural foods. In store, in the kitchen and online, Dash provides the tools and content to help consumers prepare delicious healthy meals. That’s what raw life is all about.

About StoreBound

StoreBound is a family of brands committed to innovation. With a fully integrated model of concept development, engineering, manufacturing, logistics, sales, marketing and corporate governance, StoreBound develops quality products and manages their performance at major retailers. With thoughtful, well-designed household and housewares products, StoreBound’s goal is to win the hearts of our customers around the world.

About IMG

IMG is a global leader in sports, fashion, events and media. The company manages some of the greatest athletes and fashion icons in the world; owns and operates hundreds of live events annually; and is a leading independent producer and distributor of sports and entertainment media. IMG also specializes in licensing, sports training and league development. IMG is a subsidiary of Endeavor, a global entertainment, sports, and content company.

Media contacts

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Zoda Carey /

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SOURCE StoreBound

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Healthy Eating

Healthy eating, student living, and meal ideas



As a student with a busy schedule, eating well proportioned meals is not often prioritized. Studies show that many Canadians develop “inappropriate” eating habits in post-secondary education. While it is tempting to order your favorite “Mickey D’s” dish from UberEats and have it delivered in minutes, introducing some healthier eating options within your week can lead to both academic and physical benefits.

Ordering from fast food restaurants shouldn’t be embarrassed; everyone does it. However, taking time to eat some healthier meals during your week will give you more energy, support cognitive functions, and lead to an overall healthier lifestyle.

While I’m not a food expert or nutritionist, here are a few things I do and meals I enjoy that help balance my diet.

To have breakfest: As students, most of us have been in positions where we had to choose between having breakfast or showing up for class, and we often choose the latter.

But breakfast helps with energy intake and awareness. In a study by the US National Library of Medicine, researchers found that eating breakfast was linked to higher academic achievement.

There are many simple breakfast items that work well with time sensitive schedules. These include toast with avocado, oatmeal, berries, bananas with peanut butter, granola and yogurt, and trail mix. Foods high in fiber and protein are best in the morning and will give you the energy boost you need to start the day.

Avoid eating before bed: Many experts suggest that you should finish your last meal around three to four hours before bedtime. Since Covid-19 has changed most of our class schedules, this has become difficult for many students. A study conducted by researchers from the University of Saskatchewan suggests that the isolation caused by Covid-19 has resulted in a significant deterioration in the eating habits of a typical university student, including eating late at night.

Since everyone’s schedules are constantly adjusting, a balanced dinner isn’t often the foreground of our thinking. Personally, I sometimes prefer to have a few snacks throughout the day and eat spaghetti squash noodles with pesto or tomato sauce for a meal around 7pm.

Whatever your schedule, it’s important to give yourself enough time to digest.

Have snacks: Many associate snacking with unnecessary ingestion of food or eating out of boredom. According to Healthline Media, “research shows that certain foods can be particularly important for brain health and mental performance.” These foods include berries, dark chocolate, nuts, eggs, avocados, and citrus fruits – all super simple and enjoyable snacks.

Healthy snacks distributed throughout the day can increase your brain’s ability to concentrate, reduce food cravings and enable you to “eat on the go” at particularly busy times. It enables the reduction of gas and unwanted exhaustion after eating.
For more information on healthy eating, UTM offers free nutritional advice with registered nutritionists. To make an appointment, call (905) 828-5255 or visit the Health and Advice Center (HCC) website. Not only does the HCC allow students to create plans for their specific nutritional needs, but it also has some delicious recipes for busy schedules to try out at home!

Theater Erindale Correspondent (Volume 48)
Julia is in her fourth year of majoring and minor in English, drama and professional writing and communication. Last year she had the pleasure of writing articles for The Medium’s arts and entertainment division. When Julia is not writing or watching Netflix, she can be singing with her guitar, playing board games, headbanging to her favorite music or sipping iced coffee on a terrace. She recently published her poem “Stretch Marks” in issue 2 of Wandering Autumn Magazine. You can connect with Julia on Instagram or Facebook.

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