Carolina Lima Jantac, MS, RD, LD

Carolina Lima Jantac, MS, RD, LD

Carolina Lima Jantac, MS, RD, LD, Nutrition Expert, and Social Media Manager is excited to be a part of an important program for mothers, dads, and kids who need so much guidance. As a Registered Dietitian, she has spent most of her career working in pediatric and adult hospitals as well as long term care centers.

She has learned and applied the power of food and choices we make regarding nutrition as the number one impact on health, longevity and quality of life. Her research at University of Florida on Vitamin B6 was published in the Journal of Nutrition and Metabolism (2007). Carolina brings international flare as she has a dual citizenship (Brazilian and US). She is a brilliant cook.

"I am happily married and have been blessed with two healthy children, Isabela and Daniel. They are great kids and my personal 'experiment' as I introduce them to new foods and educate them on healthy eating, raising them to be good examples of good nutritional choices making a difference for life!"
Year of Pulses: 10 Protein-Rich Recipes

Year of Pulses: 10 Protein-Rich Recipes

Wednesday, 31 August 2016 22:14

The United Nations declared 2016 as the International Year of Pulses. 

The hope is to position pulses as a primary source of protein and other essential nutrients all over the world. By doing so, the goal is to promote broad discussion and cooperation at the national, regional and global levels to increase awareness and understanding of the challenges faced by pulse farmers. 

If you’re scratching your head and wondering what are “pulses,” you’ll be pleased to know you are not alone.
Recipe Round-Up: Stay Cool with 10 Yummy Popsicles

Recipe Round-Up: Stay Cool with 10 Yummy Popsicles

Thursday, 04 August 2016 19:42

The sunny, long days of summer combined with the thought of frozen treats can awaken the child-like excitement inside each one of us.

Popsicles are magnificent portable summer snacks for all ages. You can buy them, of course, but it’s arguably more fun (and healthier) to make them at home. It involves a little patience while waiting for them to freeze, but that’s what swimming pools or slip and slides are for.

We scavenged through several food blogs to find the top ten recipes... hopefully you will find a new favorite.

Not only will these recipes satisfy your summer cravings, but also provide some nutrients and benefits you may not expect. A few are rich in fiber, while others give you a protein boost and are naturally filled with vitamins and minerals.

The best part of popsicle making is that it takes hardly any skills whatsoever. If you can mix and pour, you are an expert. More importantly, if you can taste and critique it, you’ve just upgraded to a popsicle connoisseur.
A Walk in Nature Can Cure All Things

A Walk in Nature Can Cure All Things

Thursday, 28 July 2016 14:54

When is the last time you explored a new nature trail? 

Research says spending time outside and being close to nature is good for your health. As a matter of fact, simple walks in green parks can lift your mood considerably and help with treating mild depression… perfect reasons to start planning some hikes, even if they are short, one-day hikes.

Each day’s adventure requires some real work and preparation. Once you’ve picked the trail, you can easily make a list of essential items to bring along. For me, that list always starts with the same five things. I will never go without these items for safety reasons, as well as to ensure an enjoyable and memorable trip.
3 Powerful Foods for Pre- and Post-Workout

3 Powerful Foods for Pre- and Post-Workout

Friday, 10 June 2016 16:58

The balance for physical fitness is 80% nutrition and 20% exercise.

Well, that’s what most health professionals agree on. There are slight variations in those figures, but they all agree that what you eat has the largest impact on your health and fitness. Nutrition plays an integral part in your health, and there is no question that staying active is also important. 

As a matter of fact, while some nutrients tend to gain endorsements (vitamin D, for example), others fall short of their promised values (such as excessive amounts of protein). Controversial food groups are added or eliminated from diets often. However, exercise continues to be a constant in all plans for healthier living.

Doctors and nutritionists agree that increasing your heart rate via exercise at least five times weekly is one of the best ways to prevent serious chronic diseases. Along with an exercise routine, it is crucial to have the adequate nutrients to support your body throughout the process. Each time you exercise, your body will have some muscle breakdown which requires fuel to rebuild.
Oats & Oat Flour: Gluten-Free or Not? PLUS Oatmeal Brownie Recipe

Oats & Oat Flour: Gluten-Free or Not? PLUS Oatmeal Brownie Recipe

Wednesday, 25 May 2016 01:03

Oat flour is something I use very often in my recipes.

It’s one of my favorite ways to adapt a conventional recipe to a gluten-free version by substituting oat flour for the wheat version. 

If you haven’t tried oat flour yet, keep reading for some ways you can easily swap it in your recipes at home (and why you should!).
7 Food Habits for a Healthy Life

7 Food Habits for a Healthy Life

Thursday, 22 October 2015 01:46
There are so many “healthy” eating diets, trends, tricks and new food miracles hyped in the media that it can be quite stressful to follow. Some of them encourage complete opposite food groups, like fat and sugar. Some have emphasis on a specific food group, and others offer one solution to fix all your problems. 

At the end of the day, the most important thing is to notice what they all have in common: eat foods that will promote health and cut out the junk.
Zucchini on My Mind

Zucchini on My Mind

Friday, 21 August 2015 00:00
I recently noticed a variety of zucchini recipes popping up on my social media newsfeeds. It could be because they are in abundant supply this time of year, but I believe it is also related to the fact that we are all searching for interesting new ways to cook and eat our veggies!

Zucchini is powerful enough to stand on its own as a side dish. It has enough flavor and texture to absorb herbs and spices, making it a versatile vegetable to cook. Nutritionally speaking, zucchini is a favorite for those watching their waistlines. At only 30 calories for each medium-sized zucchini containing no saturated fat or cholesterol, it's a very low-calorie food. Its skin is a good source of fiber, which not only helps with digestion, but also keeps you satiated. Plus, zucchini is a valuable source of folate, vitamin A, and antioxidant-rich vitamin C.

Enough reasons to stock up on this summer vegetable, right?
Poor Eating Habits to Quit NOW & Ones to Change Gradually

Poor Eating Habits to Quit NOW & Ones to Change Gradually

Friday, 17 July 2015 00:32
Breakfast is the most important meal of the day.

And, even though you know you should have had some oatmeal (or at least a piece of fruit) in the morning, instead, you run out the door and end up at your favorite coffee shop to buy a super-duper coffee latte loaded with sugar. Or, maybe you are morning soda drinker and just can’t stop. 

We all struggle with bad eating habits. Here’s the question: Which ones are causing the most harm and should be changed right away, and which ones can you gradually ease into reversing them into healthy eating routines?
Get your Greens in a Soup!

Get your Greens in a Soup!

Wednesday, 24 June 2015 00:00
One of the top food trends in 2014 was kale: kale chips, kale smoothies, kale soups, kale everything started to show up on blogs, restaurants and grocery stores. 

This year kale is still going strong, and other greens are getting some attention as well such as spinach, arugula, mustard, collards and beet greens. They are powerful leafy vegetables rich in fiber, antioxidants, vitamin C and other vitamins and minerals making them an integral part of your diet to combat disease and aid in immune system health. 

The tricky part is how to eat them. They can be added to salads, but some can be quite bitter when raw. Another way is to steam and enjoy it with a little drizzle of olive oil and salt. The most popular way to consume them has become either in juices or smoothies. They are easy to add to the blender and with the right mix of fruits and sweeteners (honey, sugar, fruit juices) they can be quite delicious!
Caffeine: Is There a Limit?

Caffeine: Is There a Limit?

Sunday, 19 April 2015 16:00
First take a deep breath of relief: no one is recommending you should give up your morning cup of coffee. There is a general understanding that for a healthy adult, that is, one not on any medication or with chronic conditions, can safely consume from 300-400 mg of caffeine per day. That is the equivalent of four cups of regularly brewed coffee, or one Venti-sized Starbucks coffee.

Caffeine is considered a drug, because it stimulates the nervous system. It does not accumulate in the body, but you may feel its effects for up to six hours. It is wiser to think about “safety limits” in these terms: “A safe caffeine limit is the amount of caffeine a person can consume without experiencing any negative caffeine overdose symptoms.” (Caffeine Informer Website)

Some people can be more sensitive to caffeine than others; just based on their genetic makeup as well as body size. For example, just as a 200-lb fit adult male may be able to consume two beers without any side effects, a 110-lb petite female might be at her top limit with two beers. Therefore, the best way to judge if you have abused caffeine lately and could be over your limit is to look at the negative caffeine overdose symptoms and see if any of them are similar to things you have been experiencing lately.