About Pat Salzer

Pat Salzer

Pat Salzer

Pat lives in Oneida County with her husband. They enjoy traveling. She also enjoys cooking, physical activity, entertaining . . and any combination of the three things! Pat is a registered dietitian and wellbeing engagement consultant at Excellus BlueCross BlueShield. She absolutely loves the fact that her son - who used to complain about being deprived since he grew up with a dietitian mom - is now married to a vegetarian!

Posts by Pat Salzer

Healthy Snacking Tips from a Football Party Veteran

Watching the big game can be grueling when you’ve got a super-sized buffet to celebrate. But you can approach kickoff with a solid game plan to help you avoid getting sacked by too many fatty barbecue wings or ill-advised slices of calorie-laden pie: Before you start the bash, have a small, healthy snack such as…Read More »

gingerbread house

Surviving The Annual Holiday Food Fest

Holidays and food go hand in hand, or more accurately, hand to mouth. This time of year can present a challenge to even the most disciplined among us to stick to a healthy diet and enjoy the treats of the season in moderation. On average, Americans gain one to two pounds during the holidays, and…Read More »

Picture of avocado toast

After Dinner Snacking: How To Be Smart About It

Many of us have after dinner cravings, especially at this time of year. The good news is with some caution you don’t have to eliminate evening eating altogether. Keep in mind though that calories still count, especially with foods consumed closer to bed time.  Also, indigestion and poor sleep are concerns.  Enjoy a small snack…Read More »

Picture of a bar made with seeds

Try Some Incredible, Edible Seeds

Edible seeds are nutrition powerhouses. Add them to your meals to put the fun in food instead of fixating on what to avoid. Here are my favorite seeds and suggestions for how to use them: Chia seeds If you’re a baby boomer, you may remember the “Ch-ch-ch chia” theme song for the popular “as seen…Read More »

Picture of a family apple picking

The Truth About ‘An Apple A Day’

Does an apple a day REALLY keep the doctor away? A 2015 study published in JAMA Internal Medicine was unable to show that eating an apple every day has any impact on the need to visit the doctor. But fear not apple lovers! Even though apples may not keep the doctor away, they do have…Read More »

Picture of a peanut butter and fruit sandwich

The Sandwich Generation

We have been eating them as did our parents and we have made them for our children. They entered the world of American cuisine in the early 1900’s. Peanut butter and jelly sandwiches that is. The ingredient list is short: peanut butter, jelly, and bread. The taste is like no other comfort food. It fits…Read More »

Picture of a bowl of yogurt with granola and fruit

Healthy Snacking As You Work From Home

For many people working from home, it is hard to resist the constant cravings to snack throughout the day. When you snack on the right foods, you tend to consume fewer calories throughout the day. You’ll feel fuller longer and be less likely to overeat or reach for unhealthy foods. Healthy snacking can help you…Read More »

Close up picture of salmon

Don’t Fear The Fat

We used to think that low-fat eating was where it was at for weight control and good health. But as a fat-phobic society, we went overboard eating low-fat foods and we piled on the pounds. Low-fat does not necessarily mean low-calorie, nor does it give us permission to eat excessively. Instead of reaching for a…Read More »

Picture of an unmade bed

When Counting Sheep Doesn’t Work: Tips for Calming a Busy Mind and Getting Sleep

It was while I was lying awake at 3:00 a.m. again that I realized something was not right.  I am usually an early riser, but 3:00 a.m. is really early, even for me! The pandemic had brought about a lot of changes to my life, including a significant reduction in sleep! A Vicious Cycle I work as…Read More »

11 Easy Snacks to Help You Sleep Better

Almost everyone loves to grab a snack before they go to sleep. But what you choose to eat could determine whether or not you fall asleep right away. Before you begin nighttime noshing, ask yourself: What’s your motivation? Are you bored? Stuffing emotions? Munching while watching TV? Or, are you really hungry, and if so,…Read More »