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Keys to Hydrating the High School Athlete

September 16, 2021 When it comes to success in athletic endeavors, there are so many important pieces to the puzzle. Often overlooked, especially when it comes to high school athletes, is the importance of fueling and hydrating properly. Performance hydration can make or break an athlete. When you’re dehydrated, even by as little as 2-3%,…

Fueling the Female Athlete

July 27, 2021 With the Olympics upon us and the world watching elite athletes compete in various sports, what better time than now to talk about proper fueling for female athletes. Women in sports spend hours in practices and workouts focusing on what their body can do, but often fall short when it comes to…

Happy July!

July 1, 2021 After a few weeks off from blogging in June, I’m back at it and hoping you are all enjoying a wonderful start to the summer! Whether you’ve been lounging by your pool, hiking in the mountains, or escaping on a much needed vacation, here’s hoping you’ve been filling these long days with…

IS INTERMITTENT FASTING THE KEY TO WEIGHT LOSS?

May 11, 2021 As a dietitian, I’m always steering people away from fad diets. These “get thin quick” approaches tend to run rife with unhealthy and unsustainable methods to lose weight. So, I’ll be honest, I’ve been very hesitant when it comes to advocating intermittent fasting (IF). And, after much research, I still wouldn’t advocate…

Perimenopause and Nutrition

April 27, 2021 Are you a woman in your mid-forties or early fifties? If so, you may be experiencing the onset of perimenopause. This phase, which typically starts in a woman’s mid-forties and lasts for four to six years, marks the time when the body begins its transition into menopause. This natural passage in a…

Protein Intake and Muscle Mass – What’s the Deal?

April 6, 2021 There are a number of theories about losing fat and gaining muscle mass. A common misconception is that increasing protein intake will increase muscle mass. Muscle is comprised of protein, but only about 22%. The only way to truly build muscle is by working, not eating.  Working the muscle to muscular overload…

Easing the Pain of Arthritis

March 30, 2021 According to the CDC, 23% of all adults in the United States (over 54 million people) have arthritis.  24 million of these individuals are limited in their daily activities due to arthritis and more than 1 in 4 adults with arthritis report severe joint pain. If you’re one of the many dealing with…

The Alphabet Soup of Fat-Soluble Vitamins

March 23, 2021 There are two categories of vitamins: fat-soluble and water-soluble.  You’ve likely heard of both, but do you know what they are? This week we’ll take a closer look at the fat-soluble variety. These nutrients, specifically vitamins A, D, E, and K, are those which dissolve in fat and thus, need fat to…

Spotlight on Calcium

March 16, 2021 Did you grow up with your mom telling you to drink your milk because it was good for your body. Did you ever wonder why it was good? Sure, you probably heard that the glass of milk had calcium in it and that meant it would help your bones grow, but beyond…

National Nutrition Month

March 2, 2021 March is National Nutrition Month and in honor of that, I have decided to drop some daily nutritional knowledge. Like us on Facebook and follow along each day this month to learn something interesting in our ‘Nutrition Question of the Day‘ segment. Some days we’ll cover nutrition trivia and increase your health…

February is Heart Health Month

February 2, 2021 Did you know that heart disease is the leading cause of death in America? Since February is heart health month, it seems like the perfect time to take a quick look at risk factors and how we can work to combat those. Know Your Risk Factors: Overweight or Obese Have High Blood…

The Low Down on Sparkling Waters

January 19, 2021 Bubly? Poland Spring Sparkling Water? LaCroix? Spindrift? Perrier?  You’ve probably heard of a number of these sparkling waters and maybe even tried a few.  It’s a booming industry, as people look to replace sodas with something a bit healthier. The question is, are these alternatives actually healthy? With mixed information and myths…

New Year…Better You!

January 5, 2021 We have turned the page on 2020 and with it, go all of the “could haves, would haves, and should haves”. 2021 is here and it’s the perfect time for a fresh start! I’ve never been a huge advocate of making resolutions at the beginning of each new year. Rather, I like…

Eating on the Go!

December 7, 2020 The holiday season is always such a busy time and often one during which we let our healthy eating and exercise routines slip. Instead of reaching for a bag of chips or hitting a drive-thru window this month, let’s explore a few ways to simply and effectively incorporate nutritious foods.  Follow these…

Happy December!

December 1, 2020 With the holiday season officially upon us, now is the perfect time to start thinking about healthy ways to navigate what is often a time of food-overload! Top Tips for Eating Healthy During the Holidays Don’t skip breakfast.  The most important meal of the day starts your metabolism revving early in the…

Mineral Spotlight: Iron

November 17, 2020 How much do you know about iron? Iron’s main role in the body is to carry oxygen in the hemoglobin of our red blood cells. Hemoglobin is the protein molecule in red blood cells that transfers oxygen from the lungs to all the body’s tissues, thus allowing our body to produce energy. …

Nutrition and Emotional Well Being

November 10, 2020 Let’s be honest – 2020 has been a tough year. No matter how you slice it, this year has presented a whole host of challenges unlike any other I can remember.  When faced with so much uncertainty and upheaval, it’s only natural that many of us will struggle at some point –…

Soup Weather!

November 3, 2020 A cold snap hit the Northeast this past weekend and with it comes thoughts of cozy meals to keep us warm and snuggly. One easy recipe that you can whip up tonight is a hearty black bean soup. Chock full of fiber and protein, this will keep you feeling full and satiated….

A Quick and Easy Guide to Label Reading

·  October 27, 2020 Quick Tips: ·  Check out what percentage of calories comes from fat. If it’s more than 35%, it’s too high. Less than a third is good. ·  Look at ingredients, which are listed in order of quantity from most to least. If sugar is in the top three, it’s a sugary,…

Exercise: An Integral Piece of the Puzzle

October 13, 2020 What does physical activity have to do with nutrition? Eating well is only one piece of the puzzle when it comes to being healthy. Exercise is also key, and when combined with a nutritious diet, it is an excellent way to promote weight loss, weight maintenance, and disease prevention.  Physical activity causes…

Flax Facts

October 6, 2020 Flax is a plant that produces both seeds and oil that are useful in disease prevention and the promotion of healing.  Flaxseeds and flaxseed oil both contain alpha-linolenic acid (ALA) which converts to omega-3 fatty acids in the body.  Flax is also full of fiber, making it an effective laxative. Why are…

Mindful Eating 101

September 22, 2020 If you’ve ever talked nutrition with me, you’ve probably heard me espousing the merits of “mindful eating”.  I believe that taking the time to truly appreciate and reflect upon what you are putting into your body is important and it’s an exercise everyone should at least try. The more consistently mindful one…

The “Pre” and “Pro” of the Gut Microbiome

September 15, 2020 If you have an interest in nutrition and health, you’ve likely heard the terms “probiotics” and “prebiotics”, but do you truly know what they are and how they affect your gut health?  In a nutshell, probiotics are the good bacteria our bodies need and prebiotics are the food for this bacteria.  The…

Eat the Rainbow

September 8, 2020 You’ve likely heard the advice, “eat the rainbow” when it comes to making healthy food choices.  What does this really mean though, and why should we do it?  Eating 5 or more servings of colorful fruits and vegetables every day is an integral part of healthy living. Deeply hued veggies and fruits…

Eat to Compete: An Athlete’s Guide to Performance Nutrition

September 1, 2020 With the start of school upon us, many high school and college athletes are returning to their respective sports and gearing up for competition (so long as COVID-19 doesn’t shut things down!). While much time is spent in training for sports, often overlooked is fueling the body properly for those sports.  Whether…

Pumpkin Time!

August 25, 2020 Pumpkin this and pumpkin that!  ‘Tis the season for all the stores and restaurants to start pushing their favorite pumpkin products.  And why not? Pumpkin is not only tasty, but also full of healthy benefits! Benefits of pumpkin: Chock full of antioxidants, pumpkin boosts your immune system and may help ward off…

The Whole Scoop on Whole Grains

August 18, 2020 Does it feel like you constantly hear people telling you to eat whole grains but you’re not exactly sure what that means or why and how you should do it? Many people equate whole grains with fiber, and while it’s true that they contain a good deal of fiber, there is much…

Eat to Beat Inflammation

August 4, 2020 First off let’s talk about inflammation. Inflammation isn’t always a bad thing, in fact, it is the body’s normal and protective response to infection or injury. Think about when you twist your ankle while you’re out running and it swells and becomes inflamed – this is the body responding appropriately and attempting…

Healthy Aging

July 21, 2020 As we age, our bodies crave certain nutrients that we may not have needed as much at younger ages. In our 30s, we should eat protein; it builds up muscle and bone mass, something we begin to lose after we hit the big 30. Keep the protein lean by eating fish, chicken,…

Time To Berry Pick!

July 14, 2020 It’s that time of year – blueberry and raspberry patches are in full bloom! Whether you head to a local orchard to pick your own or you scoop some up at the store, berries are chock full of health benefits, so be sure to start indulging in those sweet, delicious, little treats!…

International Chocolate Day

July 7, 2020 Since July 7 marks International Chocolate Day, it only seems fitting to discuss the many health benefits of that delicious treat today! If you’re a chocolate-lover like I am, you’ll delight in knowing that not only does chocolate taste good, but it is also good for you! Chocolate contains flavonoids which help…

The Nutrition and Sleep Connection

June 30, 2020 Quality sleep is crucial for good health.  Without it, biochemical reactions in the brain are altered and we cannot properly process information, make decisions, or act in the same way we would if we had a full night’s sleep. Sleeplessness can also lead to many health concerns including weight gain, heart disease,…

Water vs Sports Drinks

June 23, 2020 Ever wondered if you actually need a Gatorade after a tough workout? The answer depends on how long and how hard you have been exercising.  For those people who do normal, daily physical activity, plain water is typically just as effective at fluid replacement as a sports drink. Water helps to lower…

Get Your Quinoa On!

June 16, 2020 Looking for a light and healthy dinner that’s chock full of protein, healthy carbs, vitamins and minerals? Look no further than one of my favorites – a quinoa and veggie bowl! While not technically a grain, quinoa (pronounced KEEN-wah) is prepared and eaten like a grain and boasts loads of healthy benefits….

Why Do I Crave Certain Foods?

June 9, 2020 Do you ever find yourself craving something sweet or salty?  Or maybe you’ve found yourself hankering for a nice piece of steak or some grease-laden French fries. Rest assured, you’re not alone in these cravings.  This could be your body’s way of telling you that you are missing out on some key…

The Skinny on Energy Bars

June 2, 2020 Whether you’re an athlete looking for a shot of energy before a race, a busy mom trying to find a quick snack while juggling work and kids, or a high school student looking for an easy breakfast as you rush out the door to school in the morning, you have probably turned…

Berry Delicious!

May 26, 2020 Looking for a quick, delicious, and vitamin packed lunch? Why not try a berry-filled smoothie? No tricky measurements necessary…just use a blender or food processor to whip up this quick treat. Throw some frozen mixed berries (about a cup) together with some yogurt (I used a tube of Stonyfield organic that my…

Help….I’m Stressed! What Should I Eat?

MAY 19, 2020 Does the current Coronavirus pandemic have you feeling anxious and unsettled? Have you ever stared at your computer screen for hours and felt so much stress that your shoulders and neck seethe with pain? Or have you tried to close your eyes and go to sleep at the end of a stressful…

Eating Healthy on a Budget

May 12, 2020 People often think that in order to eat healthy food, they have to spend a lot of money.  Especially during this time when job uncertainty is high and trips to the grocery store are few and far between, following a few key tips will help you stretch your food dollars to easily…

Happy Cinco de Mayo!

May 5, 2020 Even though we’re stuck at home this Cinco, we can still celebrate in style and have a delicious, easy, and healthy bit of Mexican! Tonight I made a quick batch of brown rice on the stove (made enough to have extra for lunches tomorrow), and heated up a pot of canned black…

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