5 Ways to Stay Hydrated All Year Long

Hydration is something we think about often during the hot summer months when we’re noticeably thirsty and sweaty, but as the temperature starts to drop from fall into winter, we’re less likely to hydrate as much as we should.  Dehydration, which can lead to constipation, kidney stones, and mood changes, is a concern all year… Continue reading

The Power of a Morning Ritual

Though clients come to me for diet advice, they typically need much more than just guidance on what to eat. Because it’s so hard to develop good eating and lifestyle habits, we talk a lot about forming and breaking habits and nurturing the proper mindset. I’ve discovered that setting a good tone for the day… Continue reading

Stevia: Sweetening the Past, Present and Future

Stevia has an interesting history beginning with its discovery more than 200 years ago.  It is thought that the indigenous people of Paraguay used the leaves of the stevia plant for its sweet taste.  They would also use it in their beverages and some medicines. Later, Swiss botanist Moises Santiago Bertoni wrotemore formally about the… Continue reading

The Delicious Differences Between Custard, Pudding, and Mousse

One of my favorite things about being a registered dietitian nutritionist is learning about and celebrating food. And there are so many opportunities to do just that with national food days and months popping up all the time! There is no shortage of food celebrations in May – it’s the month for celebrating asparagus, salsa,… Continue reading

Welcome Warmer Weather with a Garden

I can’t remember a time when I didn’t love food. My love of eating and trying new foods, especially health-boosting plants, eventually led me to a love for cooking. These days, I love to have fun in the kitchen and create new combinations of my favorite foods, try spices I’ve never cooked with before and… Continue reading

How This Dietitian Took Control of Her Sweet Tooth

When you’re a dietitian, the assumption is that eating healthy comes effortlessly to you. Believe me, that is not necessarily the case.  As a kid (and like many adults to this day), I turned up my nose at vegetables, preferred pizza to a healthy, home-cooked dinner and ate sugar like it was nobody’s business. However,… Continue reading

Keep Up Your Fruits and Veggies This Winter

Eating a diet rich in fruits and vegetables is one of the most important steps to take in maintaining good health. However, it is not a surprise that this is where Americans tend to struggle the most in the quest for better health. As the seasons change and we go from the fall harvest to… Continue reading

How to Make Recipes Your Own: Pumpkin Edition

Some people cannot wait until the calendar turns from August to September, just so they can enjoy a variety of seasonal pumpkin food and drink offerings for the rest of the year!  Some folks don’t enjoy pumpkin-spice everything, but I, for one, am totally team pumpkin. I love the nostalgia related to the taste and… Continue reading

Ask an Expert

The recommendations to decrease sugar in our diets are increasing. Thankfully, Stevia is here to help! Stevia is a low-calorie sweetener that is a great alternative to sugar for those looking to reduce sugar and calories in their diet. If you are new to using stevia, or have never tried it before, you may have… Continue reading

Create a Healthy Vegetarian Diet

Are you thinking of making Meatless Monday, every day? If you’re considering trying a vegetarian diet you should know that going to a plant-based diet can potentially reduce the risk for heart disease, diabetes, and cancer. However, simply cutting meat from your diet does not always equate to a healthy diet. There are several variances… Continue reading

September is National Childhood Obesity Awareness Month

Each month of the year has it’s own health observations to bring light to the wellness issues that impact our society.  With children going back to school, this September is National Childhood Obesity Awareness Month. Growing obesity rates affect not only adults, but children and adolescents, too. Currently one out every five children in the… Continue reading

Fine-Tune Your Back-to-School Routine

Heading back to school can be an exciting but stressful time. Good bye to the slow pace of summer and hello to early mornings, rushing out the door. It can be easy to get overwhelmed by a hectic schedule and start ditching healthy behaviors. Planning ahead and creating a healthy back-to-school routine can make for… Continue reading

Jennifer Aniston talks Stevia

When I was in my 20’s, and even early 30’s, going to Sephora was like being at the playground.  There was always something new and shiny to try on.  It was exhilarating and fun.  The only downside?  Deciding which shade or hue was the most eye catching and would ultimately be your new found friend.… Continue reading

How to Stay Active This Summer

Do you find your activity level changes with the seasons? Exercise is an important part of weight management and overall health and it’s imperative to maintain an exercise routine year round. Summer heat can be particularly challenging for outdoor exercise. And while you can certainly exercise indoors, most of us want the fresh air and… Continue reading

A Lighter Line Up For Your Summer Party Menu

Memorial Day signals the kick-off to the summer season; a time for backyard barbecues, picnics, bonfires and pool parties. Unfortunately, for the waistline this can mean an array of heavy pasta salads, decadent meats, sugary cocktails and indulgent desserts. The truth is, warmer weather, birthdays, holidays – regardless of the time of year, there’s always… Continue reading

What 22,000 Adults Had to Say About Low-Calorie Sweeteners and Weight Loss

Research on regular users of low-calorie sweeteners has found they have better diets than nonusers. If that isn’t incentive to use them, I don’t know what is! Of course, adding a low-calorie sweetener to your coffee isn’t all it takes to become healthy and thin, but studies show it can be part of a healthy lifestyle… Continue reading

Take Control of Diabetes

According to the WHO, currently 422 million people in the world have diabetes. What’s more staggering is that the WHO projects that number is likely to double in the next 20 years. In 2012, official numbers from a WHO report suggested that 1.5 million deaths were directly related to diabetes. Diabetes: The Basics Diabetes is… Continue reading

Food Safety Made Easy

I have a lot of passion for nutrition, but one area I am especially fervent about is food safety. Anyone who has eaten with me might even venture to say I’m borderline obsessive about the issue (wink, wink.) I have lived dangerously; eaten pizza that was left out all night; allowed chicken to defrost on… Continue reading

Add Some Flavor to Your Weight Loss Plan

Everyone knows that losing weight means making changes in the way we eat and our level of activity. Eating less + moving more = losing weight. But we also need to hydrate. Many times, calories from beverages seem to escape our attention. A glass of wine here, a soda there, and a sweet tea for… Continue reading

Using Stevia to Meet New Dietary Guidelines

January 2016 was an exciting month in the world of nutrition, as it brought the highly-anticipated release of the 2015-2020 Dietary Guidelines for Americans (DGA). The DGA is a resource that supports policy makers and health professionals in helping Americans make healthy choices. The DGA is released every five years to reflect changes based on… Continue reading

Healthy Big Game Sunday

Big Game Sunday is for many the first test in your resolution for a healthier year. It’s day spent not only cheering for your favorite team, but indulging in a buffet of high-calorie snack foods and alcohol. Your average American will take in more than a day’s worth of calories just during the game. One… Continue reading

Q&A with resident RD for Stevia

Stevia…what do you know about it? Wondering if you should use it in your coffee or tea? Perhaps you are seeing the big bag in your local grocery store next to the sugar and you are wondering if it would work in your morning muffin recipe? One thing is certain, stevia is gaining popularity and… Continue reading

Six Ways to Make Your Resolutions Stick

By this time, many people have made their resolutions and declared their intentions for 2016.  If you are like a lot of people out there (myself included), this could mean exercising more and losing weight.  The problem with this is that our resolutions can be very lofty and sometimes we set our expectations so high… Continue reading

Take Control of Late Night Snacking

That time of night is finally here, when you can sit and just relax after a hectic day. Then it hits you, that craving for a snack. You have done fantastic eating healthfully all day, and then it feels as if it just falls apart at night.  You are not alone. Late night snacking is… Continue reading

Healthy Halloween

The scariest part of Halloween can be dodging all those sweet treats and candies if you are trying to watch your diet. Halloween festivities do no need to haunt your waistline.  Here are some Halloween season survival tips for a tricky situation.   Don’t go hungry. Have healthy and balanced meals throughout the day can… Continue reading

fall, stevia

Fall Food Roundup

Autumn is a special time of year. The kids are back in school, football is in full swing and you can find PSL (pumpkin spice lattes) everywhere! All of these things and the upcoming holidays often center around the menu and typically as we start to feel cooler outside many begin bundling up and adding layers… Continue reading

What Does it Mean to Eat Nutrient Dense Foods?

Nutrient dense. Before I became a dietitian I always found this to be a confusing term. What are nutrient dense foods? Why are these important in a healthy diet? Simply put, what determines the nutrient density of food is the amount of nutrients you get for the amount of calories. A nutrient dense food has… Continue reading

How Do You Use Stevia?

So you’ve decided it’s time to make some changes in your diet, and the excess calories have got to go. You want to stick to a more natural diet, so you’re ready to give stevia a try. You add it to your tea…and now what? If you are anything like me, aside from using stevia in… Continue reading

Living Naturally with Stevia

What exactly is stevia? Stevia is a South American plant, Stevia rebaudina, native to Paraguay that has been used as a natural sweetener for centuries. In Asia and South America, it has long been a common ingredient in products such as ice cream, breads, beverages and other tabletop products. China and Brazil are the countries… Continue reading

Managing Diabetes With Help From Stevia

Diet and exercise are important lines of defense when it comes to maintaining good health with diabetes. Making the needed changes to your diet can feel overwhelming when you first receive your diagnosis of diabetes or pre-diabetes, and many people mistakenly believe they have to give up their favorite foods to maintain good blood sugar… Continue reading

Summer Barbecue Tips

As a registered dietitian, I hear it all the time from clients ….”I was doing great until I went to a BBQ this weekend.” Summer barbecues do not have to mean taking a hiatus from healthy eating. Many of your traditional BBQ foods can be heavy and calorie laden, but with a few tricks and… Continue reading

What is a Calorie?

So, what exactly is a calorie? A calorie is the amount of heat required to heat 1 liter of water by 1 degree; basically a measurement of energy. In reference to food, calories are the amount of energy that food will provide. For example an orange is 45 calories and therefore will provide you with… Continue reading

Spring Clean Your Diet in 3 Easy Steps

The clock has sprung forward as the planet begins to wobble in the opposite direction and we will finally start to slowly gain those beloved extra hours of sunlight.  With this welcomed change the air starts to warm up bringing about the desire to start fresh and new. We start shaking off the last of… Continue reading

Keep Cool in the Kitchen with 7 Easy Tips

I love to cook…or to be more truthful, I love home cooked meals. As a dietitian, I feel that preparing a majority of my meals at home is a top “must do” to maintain a healthy lifestyle. However, between the dog days of summer and my impeccable knack of picking out living establishments in which the… Continue reading

Six Tips for a Safe and Healthy Summer Picnic

July is a fantastic time of year for combing two of my favorite activities – enjoying the outdoors and… EATING! It should come as no surprise that in the United States, July is National Hot Dog Month, National Blueberry Month, National Grilling Month and, of course, National Ice Cream Month. When you combine 4th of July… Continue reading

Find Inspiration to Eat Healthier This Summer

June is upon us and for those of you contemplating a healthier diet or even just looking to get re-inspired, there couldn’t be a better time to get started. Why is this such a great time to get started you ask? The summer months are when the Farmers Markets come to life! You will get… Continue reading

All about All-Natural Stevia

So you’ve probably been hearing a lot about Stevia lately, a new zero calorie sweetener that’s becoming pretty popular. Earlier this month we talked about the difference between stevia extract and stevia whole leaves. But is it a safe alternative to other low-cal sweeteners? The word “stevia” refers to the entire plant and its components,… Continue reading

What’s the Difference Between Stevia Extract and Stevia Leaves?

For the past few years you haven’t been able to talk about dieting and healthy eating without hearing about stevia, natural sweetener that’s becoming popular in the United States. Stevia rebaudiana is a South American plant native to Paraguay that has traditionally been used to sweeten beverages and make tea. The word “stevia” refers to… Continue reading