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Articles by Ashley Bailey
Snack smart with simple ingredients
Healthy snacking doesn't have to be complicated. To help take the guesswork out of grocery shopping, we scoured store shelves and online reviews for convenient, shelf-stable snacks made with simple, nutritious ingredients. The result? A collection of travel-friendly favorites, plus practical tips to help you choose wholesome snacks with confidence. #Snack smarter, not harder. š Learn how to spot a snack made with simple ingredients and discover better-for-you options.
A handful of health: why nuts and seeds matter
Crunchy, versatile, and packed with nutrition, nuts and seeds are some of nature's smallest superstars. Whether you're grabbing a handful for a snack, topping a salad, or mixing them into yogurt, it's easy to add more of these nutrient-rich foods to your day. Despite their small size, nuts and seeds deliver an impressive lineup of nutrients that can support health from head to toe. Many people use the terms nuts and seeds interchangeably – and from a nutrition perspective, that’s fine.
Build a better smoothie
Smoothies can be a refreshing way to fuel your day – when they are built with balance. Use the simple formula below to create a smoothie that will keep you satisfied and energized. Want a smoothie that actually keeps you full? Add protein, fiber + healthy fat for a more balanced blend. Use this simple formula to build your better smoothie. #saslife Share on X Add ingredients to a high-powered blender in the order listed below, then blend until the smoothie reaches your desired consistency. 1.
From bump to baby: a guide to eating well during pregnancy + beyond
Nourishing yourself during pregnancy is one of the most powerful ways you can support your growing baby – and your own well-being. While pregnancy comes with many changes, nutrition doesn’t have to feel overwhelming. With thoughtful, realistic choices, you can support healthy development, steady energy, and recovery through every stage – from preconception to postpartum. #Pregnancy nutrition made simpler. Realistic ways to eat well during pregnancy and support mom and baby every step of the way.
From plate to pyramid: understanding the new dietary guidelines
The release of the 2025-2030 Dietary Guidelines for Americans has brought both updates and conversation. As a dietitian, I’ll break down the key updates, explore why they matter, and discuss how you can build balanced, sustainable eating patterns that support your health and well-being. The Dietary Guidelines for Americans (DGA) are science-backed, federal recommendations, updated every 5 years, that outline healthy eating patterns across the lifespan.
10 nutrition tips for a healthier heart
A heart-healthy eating plan doesn't have to be complicated. In simple terms, center your meals around real, whole foods and cut back on packaged, processed foods to help optimize heart health and cholesterol. So how do you put that into practice? Use the tips below to help you eat your way to a stronger heart.
Legal and public notices for the week of February 9, 2026
Stories in this Week's Focus by | Feb 9, 2026 | Public Notice | EAST TENNESSEE HOUSING DEVELOPMENT CORPORATION NEW RESIDENTIAL CONSTRUCTION PROJECT ADVERTISEMENT FOR BIDS East Tennessee Housing Development Corporation is soliciting bids from qualified general contractors for the construction of one (1) single-family dwelling under the THDA 2024 HOME CHDO NEW CONSTRUCTION HOMEOWNERSHIP DEVELOPMENT ROUND. Sealed bids will be received at 1509 N.
Legal and public notices for the week of February 2, 2026
IN THE CHANCERY COURT FOR KNOX COUNTY, TENNESSEE STYLE OF SUITS INVOLVING KNOX COUNTY AND CITY OF KNOXVILLE DELINQUENT TAXES STATE OF TENNESSEE, for the use and benefit of the COUNTY OF KNOX TENNESSEE, PLAINTIFF No. 210628-3 DELINQUENT TAXPAYERS (And Consolidated Causes) DEFENDANTS This cause came on to be heard on this 12th day of January, 2026 upon the Plaintiff’s Motion to Dispense with Personal Service; IT APPEARING to the Court by sworn Complaint, affidavit and by the returns of the...
Legal and public notices for the week of January 26, 2026
IN THE CHANCERY COURT FOR KNOX COUNTY, TENNESSEE STYLE OF SUITS INVOLVING KNOX COUNTY AND CITY OF KNOXVILLE DELINQUENT TAXES STATE OF TENNESSEE, for the use and benefit of the COUNTY OF KNOX TENNESSEE, PLAINTIFF No. 210628-3 DELINQUENT TAXPAYERS (And Consolidated Causes) DEFENDANTS This cause came on to be heard on this 12th day of January, 2026 upon the Plaintiff’s Motion to Dispense with Personal Service; IT APPEARING to the Court by sworn Complaint, affidavit and by the returns of the...
13 sweet seasons of giving
Each year, the SAS Health Center Center and VETS Employee Inclusion Group gather leftover Halloween candy and put it to good use. This year marked the 13th annual candy drive, and SAS families once again showed up with their candy-coated generosity – tipping the scales at 480 pounds of candy.
Beyond the buzz: decaf coffee demystified
Coffee fuels mornings around the world, with more than 60% of American adults reaching for a cup (or three) each day. Yet as coffee culture thrives, more people are rethinking their caffeine intake and turning to decaf as an alternative. But decaf often raises questions: How is it made? Is it healthy? Does it taste as good? Let’s pull back the curtain on decaf coffee and explore its process, health impact and the cleanest options available.
Nourish Your Gut: 5 Strategies for Better Digestive Health
The human body functions like a finely tuned system, where even the smallest components can have outsized effects. One of those small but mighty components is the gut microbiome – an ecosystem of bacteria, viruses, fungi and parasites living inside your intestines. These microscopic powerhouses influence how food is digested and absorbed, how the immune system works, as well as how we feel, think and behave. When the gut microbiome is healthy and balanced, we thrive.
Strengthen your shot: tips for boosting flu vaccine effectiveness
Every year, millions roll up their sleeves for the flu shot—but how can we ensure those vaccinations pack the strongest punch? While vaccine effectiveness varies by season and circulating strain (which we can’t control), lifestyle factors can actively enhance the body’s immune response to the flu vaccine. Think of it this way: the flu vaccine gives your immune system a recipe for protection, but how well your body follows those instructions depends on its physiological state.
Ohio Is the New Texas - And That Should Scare Us All
Texas has always been framed as “different.” Big, brash, and bold in its politics. But here’s the truth: Texas wasn’t just being Texas. It was testing a political operating system. From gerrymandering maps that look like spilled ink, to book bans, to voter suppression dressed up as “integrity,” Texas became the beta site for authoritarian democracy. And now? Ohio is the upgrade.
Mighty microgreens
Microgreens have been growing in popularity due to their impressive nutritional profile and versality in the kitchen. Often sought out by high-end chefs to enhance the visual appeal of dishes, these little green confetti are way more than a cute garnish! Microgreens are the young, tender greens harvested at the cotyledon stage when the first 1-2 true leaves have emerged. They are treasured for their vibrant color, crisp and tender texture, concentrated flavor and nutrient density.
Building a healthy charcuterie board
Charcuterie (pronounced shaar-koo-tuh-ree) boards are a great way to bring people together and spark conversation. Whether served as a causal snack, an upscale appetizer or part of a lavish feast, the charcuterie board is a beloved culinary tradition. With a little planning, you can create a healthy and delicious charcuterie board that everyone will love. Charcuterie is the culinary art of preparing and assembling cured meats.
Eat the rainbow: Bring on the blue + purple
By now, you know that each color of the rainbow – red, orange, yellow, green, blue and purple – provides a unique set of nutrients and health benefits. No one color is superior to another which is why it’s important to paint your plate with as many colors as possible. As we’re coming to the end of the rainbow in this occasional series, let’s bring on the blue and purple.
How to Improve Localization in Audio Productions
Summary: While English is the dominant language for audio-based content, creators that want to achieve growth need to look at other languages Podcast productions usually must face duplicative production costs and lose the uniqueness of their host’s voice to enter a new market AI Voice can now help audio productions like podcasting to break into new markets to extend their reach and increase their ad revenue Audio productions, particularly in the podcasting world, face a severe ceiling to...
Food has a culture. It has a history. It has a story. It has relationships. ― Winona LaDuke At SAS, our culture is formed by celebrating backgrounds, experiences and perspectives from colleagues in 59 countries around the world. Since work should be a place where people can be themselves and feel included and understood, enjoy this two-part insider’s look into dishes that hold a special place in the lives of some of our SAS employees.
9 sweet seasons for giving
Well SAS, you outdid yourselves once again! For 9 years, we've been collecting and donating leftover and excess Halloween candy from SAS families. After a brief hiatus last year, we challenged you to raise the {candy} bar once again this year...and man did you do that, tipping the scales at 325 pounds of candy which brings us up to a total of 3,625 pounds of candy donated since 2012. WOW! Well, we are happy to report that we donated the candy to NCPacks4Patriots.
Treats for troops: candy collection
Halloween, and the copious amounts of candy that comes with it, marks the beginning of a continuous stream of tempting foods from October to January. For the 9th year, the SAS Healthcare Center will be gathering excess Halloween candy to donate to NC Packs 4 Patriots, an organization that supports troops and their families by providing care and comfort items as well as expressions of appreciation for their service.
Celebrating World Breastfeeding Week at SAS
"Protect breastfeeding: a shared responsibility" is this year's theme for World Breastfeeding Week. SAS has been a strong supporter of mothers who desire to breastfeed their babies by making offices adaptable to pumping/nursing and providing comfortable Mother-at-Work pump rooms across campus.
Sheet Pan Quesadillas
The basic sheet pan never ceases to amaze me. It’s a kitchen essential I couldn’t live without and continues to revolutionize the way I prepare meals for my family. Yes, it’s great for one pan meals (hands-off cooking and simple clean up, sign me up!) but it can also do some pretty unique stuff like serve up pancakes for a crowd, and drum roll please…quesadillas! I know what you’re thinking, quesadillas are easy enough to make – a hot pan, a tortilla stuffed with goodness, flip and enjoy.
Homemade swaps for store-bought staples
Minimize processed foods, cook more meals from scratch…we know, we know. But let’s be honest, making the transition away from packaged, processed foods is tough - they’re convenient and comfortable, I get it. However, homemade versions are often cheaper, almost always taste better and really aren’t difficult to make. Don’t try to recreate everything in your pantry and fridge overnight. Instead, focus on perfecting one swap at a time.
Sweet potato recipe roundup
If you could only eat one food the rest of your life, what would it be? Quite the loaded question, I know. Pizza, spaghetti, ice cream, chicken and burgers make the list but what about sweet potatoes? This versatile spud has countless preparation possibilities that’ll keep your taste buds intrigued – not to mention being packed full of antioxidants, vitamins and minerals that’ll keep your body running smoothly.
Yes, Whey!
Little Miss Muffet Sat on a tuffet, Eating her curds and whey; Along came a spider, Who sat down beside her And frightened Miss Muffet away! I grew up chanting this popular nursery rhyme and now recite it to my children, but it wasn’t until I started making Greek yogurt (see how easy it truly is!) that I stopped to think about what “eating her curds and whey” truly meant.
Foolproof Instant Pot Greek Yogurt
When I purchased my Instant Pot a few years ago I didn’t think twice about having the Yogurt function included because I knew I would never make homemade yogurt. Bacteria, fermentation, boil, cool, incubate…so much potential room for error…no thanks. However, I finally got up the nerve to give it a try and I’m so glad I did! Making yogurt can be intimidating, I get it. But once you try it, you’ll never go back to store-bought.
Pass the persimmons please
‘Twas the night before Christmas, when all through the house; Not a creature was stirring, not even a mouse. The children were nestled all snug in their beds; While visions of persimmons danced in their heads! Known as the forgotten winter fruit, persimmons hang from their trees like bright orange ornaments as autumn fades to winter. With a sweet, honey-like flavor, this festive fruit packs an equally powerful punch of flavor and nutrients.
Pizazz from the pantry
After 6 months of staying at home, limiting grocery store trips and cooking with what you have due to the COVID-19 pandemic, do you sigh at the thought of another rice, beans or pasta meal? Are you tired of preparing the same go-to meals time and time again? Do you now have a love-hate relationship with your old BFF the pantry?
Lunchbox lineup
When my son started kindergarten last year, I was excited to embark on the lunchbox packing adventure. The year started out strong but about a month or two in, the novelty wore off. Sound familiar? While this school year looks very different for most of us, the dreaded school lunchbox is still alive. Yes, you may not have to physically pack lunchboxes right now (yay!), but you still have to feed your kids something (and there’s no school cafeteria as a backup, yikes!).
Building better meals from sunrise to sunset
Planning balanced meals that everyone in the house will eat, grocery shopping, cooking mostly from scratch, teasing through the latest superfoods and fad diets…it’s all overwhelming. We get it! For starters, there is no perfect meal or snack. Don’t try to aim for perfection- it’s a recipe for disaster! Everyone’s nutritional needs, taste preferences, budgets and schedules are unique and continually change.
5 eco-friendly food choices
Our food choices not only impact our health, they also have far-reaching impacts on our environment, economy and politics. Dining with the planet in mind can be a daunting task. Do what you can and remember that every small change adds up to big differences! Start with something simple like using reusable glass containers instead of plastic baggies or ditching individual plastic water bottles. Then branch out as you feel comfortable and incorporate some of the other suggestions below.
Build a better trail mix
Trail mix isn’t just for outdoor adventures. It’s a great snack anyone can keep on hand that doesn’t require refrigeration and can go with you anywhere. Plus, it provides loads of long-lasting energy and is fully customizable to your wants and needs.
Reel in the Benefits of Eating More Seafood
Do you struggle to consume the recommended 2 servings of seafood per week? Well, you’re not alone. Research shows that 80-90% of Americans do not eat enough seafood each week. Some people simply don’t like seafood. Others can’t stand that fishy smell (or even the thought of it!). A lot of people didn’t grow up eating fish so have no clue where to begin, while others feel it’s too costly or not easily accessible.
8 Sweet Seasons for Giving
Well SAS, you outdid yourselves once again! For 8 years running, we've been collecting and donating leftover and excess Halloween candy from SAS families. After last year's record breaking 680 pounds of donated candy, we challenged you to raise the {candy} bar even higher this year...and man did you do that, tipping the scales at 705 pounds of candy! That's 25 pounds MORE than we collected last year and brings us up to a total of 3,300 pounds of candy donated since 2012.
DIY Mason Jar Snack Packs
If you’re like me, you have a random assortment of mason jars around the house in all shapes and sizes. While I use them on a fairly regular basis, some of them are forgotten in the bottom of the cabinet.
Healthy Snacks on the Go
With the holidays quickly approaching, many of us have quite a bit of travel ahead and/or overall increased busyness running around from here to there. When you’re on the go, it can be difficult to continue to eat nutrient dense, healthy foods. However, with a little planning (and patience!) you can eat healthy wherever you are with these snacks on the go! On the go? Trying to eat well?
Meals Made Easy: Toaster Oven Recipes
It’s time to knock the dust off your toaster oven and bring it back to life! This small appliance isn’t just for cooking frozen pizza and re-heating leftovers and can perform way more kitchen wonders than you may think. Toaster ovens help get meals on the table in minutes. Due to its smaller size, it heats up in seconds and can cook and crisp food with less effort, time and energy consumption than a full-sized oven (plus it won’t heat up your entire house in the dog days of summer!).
Top 10 Healthy Living Tips for College Students
What comes to mind when you think of college living? Pulling an all-nighter in the library with a bag of chips and an energy drink? Late night pizza runs? Partying until the wee hours of the morning on any given night of the week? Living off cheap and easy microwavable food?
Why Buc-ee's Is A Must-Do On Your Next Road Trip
As the resident Texan of New Orleans Mom, I’m just going to say, my love for Buc-ee’s runs DEEP! It is always the first stop we make when we cross the state line of Texas and the last before we leave. Now some of you may have also heard of it, but I’m sure a lot of you are probably wondering what in the world I’m talking about. Let me get right to it. Buc-ee’s is the greatest gas station that ever was invented.
A Cold Front is Brewin'
Cold brew coffee is taking over the nation, popping up in coffee shops and stores large and small. This slowed-down, relaxed version of hot coffee yields an incredibly smooth, more palatable and well-rounded tasting coffee that appeals to coffee lovers and non-coffee drinkers alike.
6 Steps to Manage PCOS Naturally
Polycystic Ovary Syndrome (PCOS) is the most common endocrine disorder in women of reproductive age. Many believe it’s simply an ovarian condition, but that couldn’t be farther from the truth. Instead, PCOS is a whole-body hormone condition that affects the ovaries. Hormones are the problem, ovaries are the victims. Despite the misleading name, polycystic ovaries are not specific to PCOS and can actually occur in any woman (and do about 25% of the time).
Diabetes: What is it? How does it affect me? What can I do about it?
Have you ever wondered what exactly is diabetes? Does it affect me or my loved ones? What’s the big deal anyways? Can’t I just ignore it and go on with my life? For Diabetes Alert Day, we’re going to (hopefully!) convince you why it is important to know if you are at risk for developing Type 2 diabetes and, if so, how to decrease your risk and manage your blood sugar to help avoid complications from diabetes.
Beyond Food: What a Dietitian Can Do For You
Today is Registered Dietitian Nutritionist Day- a day to celebrate the dedication of dietitians as advocates for advancing the nutritional health of people around the world. I personally chose to become a Dietitian so that I could empower people by giving them knowledge and tools to optimize their total health and well-being.
Timing Supplements for Optimal Absorption
With or without food? Morning, midday or evening? How should I take my supplements? How and when you take supplements is just as important as which supplements you take. The timing and quality of supplements determine how many nutrients your body is actually able to absorb and use. Ideally, everyone would get all the nutrients their body needs from food. However, with our changing and heavily processed food supply, that is getting harder and harder to achieve.
Sheet Pan Pancakes
Everyone loves pancakes. But who has time to slave over a hot griddle flipping pancake, after pancake, after pancake while listening to hungry, grumbling family members waiting impatiently for the next batch of pancakes to be ready? Well, sheet pan pancakes are here to save the day! This revolutionary cooking method and kitchen hack will make you fall in love with pancakes (and preparing them!) again.
Sweet Season for Giving...Yet Again!
Well SAS, you outdid yourselves once again! For 7 years running, we've been collecting and donating leftover and excess Halloween candy from SAS families. After last year's record breaking 580 pounds of donated candy, we challenged you to raise the {candy} bar even higher this year...and man did you do that, tipping the scales at 680 pounds of candy! That's 100 pounds MORE than we collected last year and brings us up to a total of 2,600 pounds of candy donated since 2012.
7 Slow Cooker Recipes to Warm Up Your Week
The holidays are upon us which brings mile long shopping lists, end-of-year work deadlines and continual social obligations…all on top of normal day-to-day tasks including meal preparation.
Build a Better Grain Bowl
Move over salad, grain bowls have entered the room! Google ‘grain bowls’ and you’ll have a whopping 21,900,000 search results at your fingertips. Popular food trend? I’d say yes, and for good reason! Grain bowls are extremely versatile, quick to prepare, super satisfying and nutrient dense. They encourage mixing and matching ingredients and allow you to create an array of textures and flavors through layering.
Store-Bought Snacks with Simple Ingredients
Trying to clean up your snacks but struggling to decipher which store-bought options are truly clean and nutritious? We scourged the stores and web and came up with this list of travel-friendly, no refrigeration required snack discoveries (tasted tested and approved!) as well as a few recommendations to help you discover your own clean snack foods. When choosing store-bought commercial snacks, pay close attention the nutrition facts label and ingredients list.
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