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As you grow older, it’s common to notice changes in your memory. Sometimes, it’s difficult to remember where you left your keys or the name of someone you just met. But don't worry – it's a normal part of aging! The good news is that you can do plenty of activities to keep your memory sharp and your brain healthy. Let's explore some fun and engaging ways to boost your memory power.

Stay Active

Exercise is good for your body and your brain! Physical activity increases blood flow to the brain, which helps it function better. You don't need to run a marathon to see the benefits, simple activities like walking, biking, or playing sports can make a big difference. Aim for at least 30 minutes of moderate exercise most days of the week to keep your brain in top shape.

Challenge Your Mind

Your brain is like a muscle – the more you use it, the stronger it gets. Challenge your mind with activities that make you think! Puzzles, crosswords, and Sudoku are fantastic brain exercises. Try learning a new skill, like playing a musical instrument or speaking a different language. These activities create new connections in your brain, keeping it active and alert.

Eat Brain-Boosting Foods

A healthy diet is essential for a healthy brain. Certain foods are known to boost memory and cognitive function. Include plenty of fruits, vegetables, whole grains, and lean proteins. Foods rich in omega-3 fatty acids, like fish and walnuts, are particularly good for your brain. Don't forget to stay hydrated – water is essential for optimal brain function.

Get Enough Sleep

Your brain needs rest to consolidate memories and recharge. Aim for 8-10 hours of sleep each night. Establish a bedtime routine, keep your room cool and dark, and turn off electronic devices at least an hour before bedtime. Quality sleep is a powerful tool for maintaining good memory and overall well-being.

Stay Social

Being social is not only enjoyable but also beneficial for your brain. Engaging with friends and family keeps your mind active and can help reduce stress, which can negatively impact memory. Join clubs, participate in group activities, or chat with loved ones. Social interactions stimulate your brain and contribute to a healthy memory.

Manage Stress

Stress can take a toll on your memory, so it's essential to find healthy ways to manage it—practice relaxation techniques like deep breathing, meditation, or yoga. Taking breaks and doing activities you enjoy can also help reduce stress levels. A calm mind is better equipped to focus and remember things clearly.

As people age, it’s normal to have memory lapses. It’s important to remember these are common and not necessarily something more serious like dementia. Many dementia-like symptoms are caused by something else, like age or even hormonal disorders. However, if you have trouble remembering very recent events, you might consider making an appointment with Mount Nittany Health’s Neurology practice for more advice. Short-term memory loss could be a result of something else.

Memory loss is a natural part of life, but you can do a lot to keep your brain sharp and healthy. From staying active and challenging your mind to eating well and getting enough sleep, these activities contribute to overall well-being and improved memory. Remember, it's always early enough to start caring for your brain. So, embrace these fun activities and make them a regular part of your routine for a happy, healthy, and sharp mind!

One way to start 2024 feeling your best is to take a break from alcohol consumption by participating in Dry January. Learn more about the health benefits of abstaining from alcohol, gather tips for success, and save the following mocktail recipes from Happy Valley Nomadic Spirits – a local professional bartending service co-owned by Amy Tedesco, RN, Cardiac Catheterization Lab, Mount Nittany Medical Center.

About Dry January

Dry January began as a campaign led by Alcohol Change UK more than a decade ago that challenged individuals to forgo alcohol for the entire month of January. Now, thousands of Americans take on the challenge each year with surveys reporting that between 15-35% of US drinkers will participate in Dry January.

The Benefits

Removing alcohol from your diet for 31 days can have some big advantages. According to a study by the University of California Davis Health, participants reported immediate health benefits including:

  • Weight loss
  • Better sleep
  • Improved mood and energy levels
  • Increased physical activity due to more energy
  • Better diet due to better dietary restraint and a lower empty calorie intake
  • Decreased growth factors related to cancer, insulin resistance, and blood pressure
  • A reduction in liver fat and blood sugar

Tips for Success

Having a plan in place is the best way to set yourself up for success, especially in social settings where alcohol will be present. Consider the following:

  • Make a pros and cons list: Think about why you want to cut back and what you don’t enjoy about drinking. Alternatively, what are the things you like about drinking and how can you achieve those same results without alcohol? For instance, if drinking helps you feel less stressed, what are some other ways you can reduce stress in your life?
  • Create accountability by telling your friends and family you’re participating in Dry January and encouraging them to participate with you. 
  • Research popular mocktail recipes you think you’ll enjoy before going out for the evening. You’ll know what to order when the moment comes.
  • Prepare your own mocktail recipes or bring your own nonalcoholic beverages to social events. The selection of nonalcoholic beer and wine is ever-increasing.
  • Avoid certain social settings if necessary.
  • Take notice of how you feel by tracking your sleep patterns, energy levels, mood, and weight either in a journal or health app. This will make it easier to notice any changes.

Delicious Mocktail Recipes

Amy Tedesco, RN, is a clinician in Mount Nittany Health’s Cardiac Catheterization Lab and co-owner of Happy Valley Nomadic Spirits. Amy and her husband, Michael, began Happy Valley Nomadic Spirits in 2020 and today they offer cocktail classes and professional bartending services for weddings and private parties of all sizes. They can also be found at local events in their mobile mocktail bar, Nellie – a renovated travel trailer. Whether serving cocktails or mocktails, Amy and Mike enjoy creating unique, handcrafted experiences for their customers.

The following recipes are courtesy of Happy Valley Nomadic Spirits:

Spiced Apple Collins

  • 1.5 oz. Monday Zero Proof Gin (can be found on Amazon)
  • 1 oz. Honey Crisp Serum (recipe below)
  • ½ oz. Lemon Juice
  • 2 Dashes Hella Apple Bitters
  • Top with Club Soda
  • Cinnamon and Sugar Rim
  1. Fresh press ½ oz. of Lemon Juice and add to your shaker tin.
  2. With a used lemon boat, rim the Collins glass. Roll Collins glass in Cinnamon and Sugar creating an even rim around the glass.
  3. Jigger 1 oz. Honey Crisp Serum and add to the shaker tin.
  4. Add 2 drops of Hella Apple Bitters.
  5. Jigger out 1.5 oz. Monday Zero Proof Gin and add to the shaker tin.
  6. Add ice to the shaker tin and roll the shaker tin with pint glass several times.
  7. Fill a Collins glass with 1-inch cubes and strain the cocktail into Collins glass.
  8. Top with Club Soda and enjoy.

Honey Crisp Serum for Spiced Apple Collins

  • 3 Honeycrisp Apples
  • 12 oz. Water
  • 1 cup Brown Sugar
  • ¼ tsp Cinnamon
  • ¼ tsp Nutmeg
  1. Core the apples and slice them into smaller pieces. Add to a large pot.
  2. Add water and bring to a boil. Boil apples until soft.
  3. Lower heat and add sugar to dissolve fully.
  4. Add Cinnamon and Nutmeg and stir until incorporated. Let the serum cool, then remove apples and store in an airtight container.


Snakes and Angels 

  • 2 oz. Seedlip Grove 94 (a non-alcoholic spirit)
  • 1 oz. Lime Juice
  • ¾ oz. Orgeat (can be made at home or purchased online)
  • Dried Chili Ancho Garnish
  1. Jigger ¾ oz. Orgeat and add to your shaker tin.
  2. Fresh press 1 oz. Lime Juice and add to your shaker tin.
  3. Jigger 2 oz. of Seedlip Grove 94 and add to your shaker tin.
  4. Add 5-7 cubes of ice to your shaker tin and shake hard for 10 seconds.
  5. Double strain your cocktail into a chilled coupe class and garnish with a pinch of Dried Chili Ancho.

In between the hustle and bustle and responsibilities of the holiday season, take the opportunity to spend some time creating holiday treats with the family. These kid-friendly snacks are sure to add a dash of festive magic to your family's celebrations. Quick, easy, and no oven needed!

Pretzel Snowflakes


  • Pretzel Sticks (12 per snowflake)
  • White Candy Melts
  • Optional: blue food coloring, white, blue or sparkly sprinkles


    1. Arrange pretzel sticks into snowflake shapes on wax paper.
    2. Melt the white chocolate in a double boiler or metal bowl set over a pot with a little boiling water, stirring until smooth.
    3. Pour chocolate into squeeze bottle.
    4. Squeeze a large dollop of chocolate in the center of each snowflake to help keep it together.
    5. Decorate the snowflakes with the chocolate from the squeeze bottle, add food coloring as desired. Top of with sprinkles.
    6. Place in freezer for about an hour to set. Carefully remove from wax paper and serve straight from the freezer.

Recipe adapted from myminiadventurer.com.

Frozen Banana Penguins


  • 6 bananas
  • 1 c. melted chocolate
  • 1 tbsp. coconut oil, melted
  • 24 Candy eyes
  • 36 orange M&M’s


    1. Peel and half bananas.
    2. In a small bowl, mix together melted chocolate and coconut oil.
    3. Dip tops of bananas in melted chocolate, making sure to dip back side of bananas in chocolate.
    4. Add candy for eyes, nose, and feet.
    5. Freeze for 20 minutes.

Recipe adapted from delish.com.

Marshmallow Wreaths


  • ½ cup unsalted butter
  • 30 large marshmallows (about 3 cups)
  • 1 tbsp. green food coloring
  • 1 tsp. vanilla extract
  • 4 cups cornflakes
  • Cinnamon red-hot candies


  1. Melt butter in large sauce pan over low heat.
  2. Add the marshmallows to the melted butter and stir constantly with a wooden spoon until the mixture is smooth.
  3. Add the green food coloring and the vanilla extract, stirring to combine.
  4. Add the cornflakes and stir the mixture constantly until the cornflakes are evenly coated.
  5. Place a large piece of parchment paper on the counter and spray it lightly with cooking spray.
  6. Remove the saucepan from the stove and quickly form the cornflake mixture into wreaths by making a small hole in each mound of the cornflake mixture.
  7. While the cornflakes are still warm, place the red-hot candies atop the wreaths for garnish

Recipe adapted from justataste.com.

Are you frustrated with your weight management efforts despite countless diets and workouts?  The truth is, excess weight is complicated, making treatment challenging.  Factors such as your environment, genetics, medications, medical and behavioral conditions often work together resulting in overweight or obesity. 


Communities with more high-calorie, fast food venues, or without access to fresh fruits and vegetables, or those lacking in safe areas to walk and be active puts that community at risk for obesity.  Our home environment can also work against us if highly addictive, ultra-processed foods are readily available.  Set yourself up for success by keeping a bowl of fresh fruit on the kitchen counter and planning and preparing healthy meals and snacks ahead of time.


Genes inherited from one or both parents can also set the stage for developing excess weight.  If one or both parents are affected there is an increased chance their offspring will be too.  Genetics can even determine if a person is more likely to eat when they are not hungry or snack in between meals. Fortunately, we have some control over our genes. They can be switched off or on, to our benefit, by eating healthy foods, by avoiding unhealthy foods, by avoiding weight adverse medications and by physical activity.  


Certain medications used to treat common conditions like chronic pain, acid reflux, high blood pressure, mood disorders, and diabetes can contribute to weight gain or make weight loss difficult. Often, there is a more weight-friendly option, or an opportunity to lower a dose or stop a medication if no longer needed.  Communication with your healthcare provider is key.

Prolonged stress, insomnia, behavioral and other health conditions

Prolonged stress can result in increased cortisol levels. Poor sleep can lead to insulin resistance. Both of these hormone shifts can result in weight gain or make it difficult to lose weight.  Certain health conditions such as sleep apnea, polycystic ovarian syndrome, and Cushing’s disease can change metabolism and make the weight loss journey even more of an unfair fight. 

Our feelings of hunger and fullness are controlled by hormones found in the gut, intestines, and even our fatty tissues.  Unhelpful shifts in these occur in response to losing weight. That is why it is so hard to keep pounds from returning when you do lose weight.  

We are learning more about the association between excess weight and the bacteria in our intestines, called the microbiome. There is good evidence that the imbalance between “good” and “bad” bacteria is linked to excess weight gain. We can improve this by eating fruits, vegetables, fermented foods, avoiding sugary foods, and increasing exercise.

Behavior or mental disorders such as anxiety or depression can result in using food for comfort instead of fuel (emotional eating).  Foods higher in fat, sugar, and salt activate cravings by the reward center of our brain that reinforces unhealthy eating. Regular check-ins with mental health and primary care providers can help with the underlying feelings associated with emotional eating. These are all reasons the advice of “just eat less and move more” may not work.

Here are some ways to build lifestyle habits that will improve your health while leading to weight loss.

Nutrition: Reduce calories (but increase how much you eat!) by having at least 5 cups of fruits and vegetables a day, whole grains, and lean protein. Use fats sparingly. Dairy does not have to be a part of your day, but if you enjoy it, stick with the low fat options.  Follow the My Plate recommendations by going to myplate.gov for a personalized plan. Use a free calorie counter app to track calories.  No foods are off limits. Instead ask yourself if it is really worth it to eat that particular food at that particular time. If so, how much do you really need to feel satisfied? Limit eating out. Eating out more than twice a week is a significant risk for weight gain.  Instead, eat meals prepared at home that are simple and tasty.  Don’t drink your calories. The best beverages are water, low fat milk, coffee and tea (if there are no additives).

Physical activity: Plan for 30 minute a day of purposeful physical activity. This can be 10 minutes 3 times a day if that works best for you. Anything that gets you a little short of breath counts. If you are sedentary, setting a daily step goal is a great way to get started.  While exercise doesn’t move the scale as much as we would like, the other benefits to our health are immeasurable.  Adding in strength training 2 times a week will build lean muscle and increase metabolism—very helpful in maintaining a healthy weight. There is an advantage to having muscle, but not as much as you might think. Muscle burns 5-6 calories at rest, while fat burns 2-4 calories.  The goal is to reduce fat mass.

Healthy behavior: Eat mindfully and without distractions. Make your mealtime intentional, using your senses to appreciate the colors, textures, smells, and taste of your food. Put your fork down in between bites, and take sips of water. It takes about 20 minutes for the brain to learn that the stomach is getting full!  Eat only out of physical hunger. If you are eating food, but not because you are physically hungry, pause, and ask yourself what it is that you really need. Maybe a glass of water, a walk outside, or deep breaths will do the trick.  Prioritize sleep. Incorporate stress reduction techniques like yoga, meditation or deep breathing. Maintain healthy social connections. Avoid risky substances and if you smoke, stop.  Call 1-800-QUIT-NOW for support.

Instead of the “all or none” thinking, try for “just good enough.”  Work closely with your health care provider to set up lifelong healthy habits.  Remember, your success can be measured in many ways, not just by the number on the scale.  You might be surprised to know that a huge amount of weight loss isn’t necessary to see benefit. As little as 3% of weight loss can make a meaningful difference in outcomes!  Even maintaining weight has health benefits!  

Mount Nittany Health Weight Management is here to help, visit mountnittany.org/weightmanagement, or call 814.689.3156 for more information. 


Living with diabetes can be challenging, not only for the person diagnosed with the condition but also for their loved ones. As a supportive friend or family member, understanding how to provide assistance and create a positive environment is crucial. By educating yourself about diabetes, adopting healthy habits together, and offering emotional support, you can help them navigate their diabetes journey with confidence and improved well-being.

One of the first steps in supporting a loved one with diabetes is to educate yourself about the condition. Learn about the different types of diabetes, their symptoms, treatment options, and the importance of blood sugar (glucose) management. Familiarize yourself with common terms like hypoglycemia (low blood sugar) and hyperglycemia (high blood sugar) to better understand their experiences and potential complications. Knowledge empowers you to make informed decisions and offer helpful guidance.

Encouraging healthy habits is another key aspect of supporting your loved one. Promote a nutritious diet by planning and preparing balanced meals together. Focus on incorporating whole grains, lean proteins, fruits, and vegetables while minimizing sugary and processed foods.  Try to role-model portion control and mindful eating. Regular physical activity is vital for managing diabetes. Find activities you can enjoy together, such as walking, swimming, or dancing. Joining them in their activities motivates them and strengthens your bond.

Assisting your loved one with their medication and monitoring routine is also helpful. Encourage them to  take their prescribed medications on time and help them organize their supplies, such as insulin, test strips, and glucose monitors. Offer reminders and support, especially if they need to regularly check their blood sugar levels.

Social situations can present unique challenges for individuals with diabetes. When attending events or gatherings, offer support by making healthy food choices choices together. Encourage them to communicate their dietary needs with the host in advance or bring a dish that aligns with their dietary needs. Show understanding and avoid judgment if they need to decline certain foods or drinks.

Living with diabetes can sometimes be emotionally draining. Be an empathetic listener and provide a safe space for your loved one to express their concerns, frustrations, or fears about their condition. Offer encouragement and remind them of their strengths. If necessary, help them find a diabetes support group or connect with others who understand their challenges.

Stay involved in their care by showing genuine interest and participation in their diabetes management. Accompany them to medical appointments and take notes to help them remember important information. Stay updated on the latest advancements in diabetes care and share relevant news or research that might be helpful to them.

It is important to recognize signs of distress in your loved one. Keep an eye out for diabetes-related distress, such as burnout, anxiety, or depression. Encourage self-care activities, such as relaxation techniques, hobbies, or taking breaks when needed. If you notice persistent signs of distress, gently suggest seeking professional help from a healthcare provider or mental health specialist.

Supporting a loved one with diabetes requires a combination of knowledge, empathy, and practical assistance. You can positively impact their well-being by educating yourself about the condition, encouraging healthy habits, providing emotional support, and actively participating in their care. Remember, your support plays a vital role in helping them manage their diabetes effectively while living a fulfilling life.

Mount Nittany Health's diabetes team offers a full range of clinical, nutritional and educational services to provide patients the highest level of care. Call 814.689.3156 to schedule an appointment with one of our Endocrinology specialists or visit mountnittany.org/diabetes-care for more information.

The excitement is building as the spookiest day of the year approaches! It's the perfect time to gather your family and friends in the kitchen for some frighteningly fun culinary treats. Check out these easy-to-follow recipes you and the kids can make together, all with five ingredients or less. From mummy popsicles to Monster mix, there's something for everyone to enjoy.

Vampire Bites Apple Snack


  • 4 medium apples (any variety will work but red apples resemble a mouth the best)
  • Creamy almond butter, peanut butter, or whatever nut butter you enjoy
  • Raw sliced almonds
  • Lemon juice


  1. Quarter and core the apples.
  2. Cut out a wedge length-wise on the skin side of the apple quarters to create the “mouth”.
  3. Brush the cut sides of each apple with lemon juice to prevent browning.
  4. Fill each wedge with your nut butter of choice.
  5. Place some almond slices in the almond butter-filled wedges to create the teeth.

Recipe adapted from paleoleap.com.


Monster Munch Snack Mix


  • 1- 1lb. package of vanilla almond bark
  • 12 cups popped popcorn (about 1/2 cup kernels)
  • 1-11oz. package of candy corn
  • 1 cup of dry roasted salted peanuts
  • 1 cup of Reese’s Pieces


  1. Pop popcorn and place in a HUGE mixing bowl. The biggest you have. You’ll need it and it’s much easier to mix if you aren’t struggling to keep it in the bowl.
  2. Mix in peanuts, candy corn and Reese’s pieces.
  3. Put the almond bark in a microwave safe bowl and melt according to directions on the package. Be careful not to go too long without stirring it or it will get hard and not mix.
  4. Pour the melted almond bark over the snack mix and stir until everything is well coated. Spread out on waxed paper. Let sit until completely dry and then break into clumps.
  5. Store in airtight container to share and enjoy!

Recipe adapted from julieseatsandtreats.com


Ghost and Mummy Banana Popsicles


  • 4 large fresh bananas not overly ripe, or the bananas may be too soft
  • 1 cup nonfat Greek vanilla yogurt
  • 2 tablespoons powdered sugar
  • Mini semi-sweet chocolate chips for eyes
  • 1/3 cup creamy natural peanut butter


  1. For the Banana Popsicle Ghosts: Line a large baking sheet with parchment paper. Peel 2 bananas and slice each in half, cross-wise. Slice each half in half again the “long” way, so that you have 4 long, narrow pieces total. Carefully insert a popsicle stick into the bottom of each, then place on the baking sheet.
  2. For the Banana Popsicle Mummies: Cut the pointy tips off of the 2 remaining bananas, then slice the bananas crosswise into 3 equal round “logs.” Insert a popsicle stick into one end of each, then place on the baking sheet. Freeze all banana pops for at least 30 minutes or overnight.
  3. In a small bowl, mix together the yogurt and powdered sugar. Once the bananas are frozen, dip them into the yogurt mixture, then return them to the lined baking sheet. Place 2 mini chocolate chips on each of the ghosts for eyes. Do not place the eyes on the mummies yet. Return to the freezer for at least 1 hour to allow the yogurt to set.
  4. For the mummies, place the peanut butter in a small, microwave-safe bowl, then heat until smooth and creamy, about 30-45 seconds, stirring as needed. With a small spoon, drizzle on top of the banana mummies to make “bandages.” Place mini chocolate chips for eyes. Return to the freezer until the peanut butter is firm, about 30 additional minutes. When ready to serve, let the banana popsicles soften at room temperature for a few minutes.
  5. Enjoy immediately, or place in a zip-top bag and freeze for up to 2 months.

 Recipe adapted from wellplated.com.

Chili is a great choice for a healthy meal that can easily be adapted to suit any taste! Packed with nutrient-rich ingredients like lean protein from beans or lean meat, chili offers a good source of essential amino acids for muscle health. Additionally, vegetables like tomatoes and peppers provide a wealth of vitamins and antioxidants that support overall well-being. Like to heat things up? The spicy nature of chili peppers can boost metabolism and may have anti-inflammatory properties, contributing to a healthy digestive system and potentially aiding in weight management.

Try the recipes below and enjoy a few twists on this classic comfort food – Tasty Turkey Chili, Hearty Beef, or the vegetarian option, Sweet Potato and Black Bean Chili.


Tasty Turkey Chili


  • 1 pound lean ground turkey
  • 3/4 cup chopped celery
  • 3/4 cup chopped onion
  • 3/4 cup chopped green pepper
  • 2 tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon pepper
  • 1/8 teaspoon cayenne pepper
  • 2 cans (14-1/2 ounces each) no-salt-added diced tomatoes, undrained
  • 1 jar (24 ounces) meatless pasta sauce
  • 1 can (16 ounces) hot chili beans, undrained
  • 1-1/2 cups water
  • 1/2 cup frozen corn
  • 1 can (16 ounces) kidney beans, rinsed and drained
  • 1 can (15 ounces) pinto beans, rinsed and drained

Don’t forget the toppings! Add some Sour cream, avocado, shredded cheese, or anything you like!


  1. In a large skillet, cook and crumble turkey with celery, onion and green pepper over medium-high heat until turkey is no longer pink, 6-8 minutes. Transfer to a 5-qt. slow cooker. Stir in seasonings, tomatoes, pasta sauce, chili beans, water and corn.
  2. Cook, covered, on high 1 hour. Reduce setting to low; cook, covered, 5-6 hours or until flavors are blended.
  3. Stir in kidney and pinto beans; cook, covered, on low 30 minutes longer. If desired, serve with sour cream, avocado and jalapeno.

Recipe adapted from tasteofhome.com.


Hearty Beef Chili


  • 2 pounds 96% ground beef
  • 1 quart tomato juice (29-ounce)
  • 1 can tomato purée (15-ounce)
  • 1 can red kidney beans drained (15-ounce)
  • 1 can pinto beans drained (15-ounce)
  • 1 medium-large onion chopped
  • 3/4 cup diced celery
  • 1/2 cup diced green bell pepper
  • 3 tablespoon chili powder use 1/4 cup to make it spicy
  • 1 teaspoon ground cumin
  • 1 1/2 teaspoons garlic powder
  • 1 tablespoon kosher salt
  • 1 teaspoon ground black pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sugar
  • 1/8 teaspoon cayenne pepper


  1. In a large skillet, brown the ground beef.
  2. Drain off the fat (if any).
  3. While the beef is cooking, turn the crockpot to low to begin warming it up and start adding the remaining ingredients.
  4. See note at muydelish.com for cooking it on stovetop.
  5. Cover the slow-cooker with lid and let the chili simmer for 4 hours on low.

Recipe adapted from muydelish.com.


Sweet Potato and Black Bean Chili


  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil
  • 1 medium-large sweet potato, peeled and diced
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons chili powder
  • 4 teaspoons ground cumin
  • ½ teaspoon ground chipotle chile
  • ¼ teaspoon salt
  • 2 ½ cups water
  • 2 (15 ounce) cans black beans, rinsed
  • 1 (14 ounce) can diced tomatoes
  • 4 teaspoons lime juice
  • ½ cup chopped fresh cilantro


  1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
  2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

Recipe adapted from eatingwell.com.


Have questions about weight management strategies or healthy eating tips? Explore our services at mountnittany.org/weightmanagement.





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