Blog

All entries filed under “Healthy Eating”

Not Your Grandmother's Chili

Fall is on the way! 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, minced 1... More »


Protein: Before or After Exercise?

When is the right time to eat a food source that is packed with protein? Is it before your exercise session or after? Our bodies use several energy sources during an exercise bout that allows for our bodies... More »


Best Fork Forward

So, what exactly does this mean? In order to make sustainable health changes, it’s best to start small; “one forkful at a time.” Instead of drastically changing all of your eating habits... More »


Fats, 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 »


To Supplement or not to Supplement..

Many individuals believe they need need to take expensive supplements to reach their peak health and performance. While a deficiency of a certain vitamin, mineral, or macronutrient will be detrimental... More »


Mindful Eating

We live in a fast-paced society. We are constantly being bombarded by advertisements with images of food to eat, products to buy, as well as emails, phone calls, and text messages. Our attention is being... More »


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 »


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 »


Calories

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 »