All entries filed under “Healthy Eating”

Carbohydrate Confusion

Carbohydrates commonly get a bad rap in the media; with low - carbohydrate diets common among the weight loss community. But is there evidence to support this? What is the ideal amount of carbohydrates... More »

Seasonal Sweets

We all have our favorite holiday treats, from eggnog to sugar cookies – and there are some that we should avoid more than others. In my opinion, it’s about selecting moderate portions of what... More »

Healthy Eating During the Holidays

The holidays are a time for parties, family, travel, and gift-giving. Unfortunately, they are also a time for frenzied shopping, stress, and over-indulgence in food and drink. In our last blog, the argument... More »

Guiltless Spinach Artichoke Dip

The holiday season is in full swing! Unfortunately, along with the tidings of holiday joy come the high-calorie impact of holiday get-togethers, office parties, and big family dinners. Fear not-- Revolution... More »

Quinoa Chili, from Kate and Kristen's Cooking Corner

Looking for a way to warm up? Try this spin on a cold weather favorite! Quinoa Chili Servings: 6, 16 oz servings    Ingredients: 1 cup quinoa 1 tablespoon olive oil 3 cloves garlic,... More »

March is National Nutrition Month

March is National Nutrition Month-an annual month long celebration created by the Academy of Nutrition and Dietetics.  The 2014 theme is "Enjoy the Taste of Eating Right."  Research confirms... More »

The Real Secret to Nutrition Success

In any situation, as soon as people find out that I'm a registered dietitian, the questions start rolling in:  "What's the best diet for weight loss?"  "What do you think about the Paleo (or... More »

Nutrition Budgeting

In my nutrition sessions with clients, I often find that people think that eating nutritiously means that they can never enjoy their favorite restaurant, snack or even foods ever again. I am always happy... More »

Fat, Carbs, Sugar, & Salt: Friend or Foe?

In recent years, there is always that one food group that is targeted as the scapegoat for weight gain and the obesity epidemic; namely, carbohydrates, fat, salt, and sugar. We're then bombarded through... More »

Nutrition for Exercise

Over the past few months, I have noticed an interesting pattern. Many people believe that in order to lose weight, eating before or after exercise will "undo" all of their efforts during a work out. They... More »

Healthy Habits of Weight Loss Maintainers

From our Lead Dietician Krista Shawron, MS, RD, LDN: In this busy world, it's often easy to dash out of the house in the morning without stopping to think about breakfast. By the time lunch rolls around,... More »

Make Better Resolutions

It's that time of year again. We're faced with a fresh new year and we feel obliged to make promises to improve ouselves. However, how many times have you made a New Year's resolution and completely forgotten... More »


Research has told us that a pound of fat is represented as 3,500 calories.  Therefore, to lose a pound of fat per week, we need to create a deficit of 3,500 per week or 500 calories each day. ... More »