I’ve worked with many patients and clients that list financial burden as a barrier to eating healthy. Eating healthy can be more expensive, but it can also be less expensive based on how you approach it. Sadly, the media and pop culture have created a picture of what healthy eating looks like that most cannot afford. Eating healthy does not mean purchasing organic, dairy-free or completely avoiding items that come in cans or boxes. I wanted to share five tips I use to keep our food costs down.
Read MoreI believe that having the occasional takeout is part of a realistic approach to nutrition. Let’s face it, cooking every single night is not sustainable- we all need a break. I also love takeout as an opportunity to try new foods/cuisine and support local businesses. While meals prepared outside of the home are traditionally more indulgent, there are choices you make in every scenario to feel like you’re still on track with your health goals. I wanted to share my tips and best bets for every type of cuisine.
Read MoreToday marks my last day breastfeeding David, and with it comes a huge sense of accomplishment, but more so relief. While I primarily nursed David for the first 3 months, a series of other obstacles led me to exclusively pump for these past nine. Our journey was full of hurdles and came with no shortage of emotion and frustration. Throughout it all, I’ve learned a lot. I wanted to share some tips I will take with me if we are lucky enough to add another baby to our family.
Read MoreWhile the holidays will look very different this year, most of us will celebrate in some way or another. There is no denying that food is at the center of most celebrations. For those with a health or weight loss goal, the holidays can bring stress and potentially derail efforts from the prior weeks. My top tip for this special time of year is to adapt your healthy habits to the season rather than turning a switch off until January 1st . In fact, this time of year presents the perfect opportunity to practice flexibility in your routine; this is crucial to building a long term healthy relationship with food. Consider my tips below to enjoy the holiday season without feeling the need to press reset in the New Year.
Read MoreMy friends have a standing joke that I “influence” them into purchasing certain products. While my intention is not to encourage spending, when I find something great, I like to share it. I also like to put a lot of thought into gifts- they have to be something either meaningful or useful to the recipient (even better if both.). Each item below is one I personally own and love. Perhaps this might even inspire your own wish list #treatyourself.
Read MoreI have fond memories of returning home from trick or treating to marvel at my candy stash. I remember sampling my treats, quickly deciding which were favorites and those that were worth skipping next year. And yes, I also have memories of stomach aches on halloween night from enjoying my loot to its fullest. As a dietitian, I look back at the approach my parents took to Halloween (and treats in general) and I am grateful. While the majority of our meals growing up were nutritious and veggie-forward, we regularly had baked goods as a snack option or chips on a Friday night with our movie. Because I was regularly exposed to treats, I was less likely to binge on them if they were rarely available on special occasions or at friends’ houses. This approach on my parents’ behalf built the foundation for the healthy relationship I have with food today. As Halloween can be a daunting time for adults and children alike, I’m sharing my recommendations for making the most of the spooky season.
Read MoreIf nutrition isn’t complicated enough, food packaging and labeling only leaves us confused or leads us astray in our food choices. While the FDA sets detailed criteria to use certain adjectives or health claims on products, others carry no meaning or regulation. In breaking down the meaning of some of these claims, I’m hoping I can help you see beyond the marketing and make informed choices about your food.
Read MoreMost of us have heard that fish is beneficial for our health, yet many struggle to eat enough. Fish is recommended as a healthy protein source due to its high content of omega 3 fatty acids. It’s well known that omega 3s play an integral role in everything from brain and eye development to cardiovascular health. Omega 3s are an essential fatty acid, meaning our body cannot make them and they must be derived from our diet.
Read MoreWhen life gets crazy, why is sleep always the first thing to go? While sleep might seem like the one part of your day that is “flexible,” the impact of poor sleep extends into many aspects of health. For example, a rough night of sleep can wreck havoc on our hunger and fullness cues and lead to afternoon sugar cravings. It can compromise our athletic performance and impair our ability to focus. Whether you’re looking to overhaul or optimize your sleep, I hope my tips below bring you some extra Zzz’s.
Read MoreIn the past three years, I have been asked for my thoughts on this diet more than any other topic. Having specialized in pediatrics for the first four years of my career, I am very familiar with the ketogenic diet in the clinical space as a possible treatment for epilepsy. Since then, it has become incredibly popular as a tool to support weight loss. I’m hoping this post provides a succinct summary of the science and some RD-approved tips if you decide to give it a go.
Read MoreNine years into practice, I’m sure it’s not surprising to learn that weight loss is the number one reason for a client’s visit. Many have first tried a diet, with or without success. Those that have success find it tends to dissipate over the long term due to the limited sustainability of the diet. My number one priority as a practitioner is to support my clients in long term, lasting change. More often than not, challenges related to weight gain/maintenance are related to the same five behaviors.
Read MoreFrom a young age, there was no doubt in my mind that I wanted to be a Mom. I have always loved children and cherish the strong relationship I have with my own mother. Seven months into motherhood, this has been by far the most challenging, yet rewarding job of my life. When I reflect back on how I envisioned motherhood to be, I wish I could tell myself some things I’ve since learned.
Read MoreWhen most people hear I am a dietitian, they immediately think of the latest and greatest calorie restricted craze. While I’ll admit that there is occasionally a place for using numbers (calories, macros, you name it) on an individual’s weight loss journey, I truly believe that mindful eating lies at the foundation of long term change.
Read MoreMeal planning- it sounds daunting right? Meal plans are one of the most frequent requests I get from clients. While I will argue that meal planning is important for many reasons, it doesn’t have to be as complicated as you think. I thought I’d review how I do my weekly meal planning to (hopefully) make it easier for you.
Read MoreFor the past three years, I’ve watched my husband endure the sleep deprivation that comes with being a resident. In addition to having less time for sleep in general, his sleep is often interrupted and his schedule constantly changes, forcing him to sometimes attempt sleep in broad daylight. Personally, I can’t imagine trying to function on such poor sleep. Six months ago, I shared an app with him that has made a huge difference in his ability to make the most of the short amount of time he does have to sleep.
Read MoreLet’s face it, we all face some stress in our day to day lives. In fact, some stress is a good thing, as it can keep us motivated towards achieving our personal goals. However, when good (eustress) and bad (distress) are imbalanced this can wreck havoc on both our mind and body.
I might argue that stress management may exceed nutrition and physical activity in importance for optimal health. As many of you can likely relate, stress can transpire into physical symptoms in our bodies. Have you ever lost your appetite for days on end or experienced a complete dysregulation of your digestion? There’s a good chance stress may have played some role here.
Read MoreDo you finish your workday and the last thing you want to do is drive to the gym? Baby is finally napping but can’t leave the house? Consider working out at home. While many question their motivation to actually finish a workout at home, there are many options that deliver the same accountability as visiting the studio. Personally, working out at home has been a game changer. It eliminates all excuses that come with scheduling, as I truly can join a class at any time of day. At home workouts also tend to be far more economical.. I paid around $100 for my annual online workout subscription, versus the $150+ I would have paid monthly for the same workout in studio.
Read More