Blood sugar is the level of glucose, or sugar, circulating in your bloodstream. You get this from the foods you eat, not just sugary foods like cake and candy, but also from healthy sources such as starchy vegetables, whole grains, and fruit when they break down during digestion.
We need glucose to fuel our bodies and brains. Blood sugar balance is maintaining a steady and healthy level of glucose in the blood. And this is one of the foundational keys I work on with every client.
Read MoreOne of the most fundamental concepts I share with my clients is the idea of whole foods vs. processed foods. If whole foods make up the foundation of your diet, it’s easy to avoid the chemicals, excess sugar, salt and processed fats that harm your health. These are the foods that naturally provide the nutrients we need to thrive such as vitamin and minerals, fiber, enzymes, and phytonutrients like antioxidants.
Read MoreClients often ask me what I think about cleanses and fasts. I love the idea of dedicating a period of time to cleanse the body. Rather than starving the body with a juice or water cleanse, the healthiest way to support cleansing is to eat foods that support the detoxification systems of the body, such as the liver, kidneys, and intestines while you reduce the toxic load you are exposed to.
Extended fasts that restrict food intake severely deprive your body of the nutrients it needs to naturally detoxify and clear of toxins. Also, cleanses can overload the body with stored toxins. It’s like cleaning out the garage by pulling out every box at once and finding yourself unable to live in the house.
Read MoreThis time every year clients start sharing their concerns about eating during the holidays. It’s assumed that we will overindulge, feel unwell and gain weight during the holidays. But this doesn’t have to be true. As I talk more with my clients they see that they can enjoy holiday treats and still feel good. Here are a few of the things that often come up.
Read MoreYou may have heard that you should eat blueberries and pomegranates for antioxidants. But what are antioxidants? And why should you eat them? And what other foods have them?
Read MoreCardiovascular disease, or heart disease, is a broad term that refers to a variety of diseases which affect the heart. Here, I am referring to the most common type of heart disease, coronary artery disease which affects blood flow to the heart and can lead to a heart attack. This is the leading cause of death in the US, and is highly preventable.
Read MoreInflammation is one of the key issues I address with every client. This is because it’s at the root of most chronic degenerative diseases. These diseases such as heart disease, diabetes, Alzheimer’s, and cancer are the leading causes of death in the US. Reducing systemic inflammation by eating an anti-inflammatory diet significantly reduces your risk.
Read MoreMost, if not all, of my clients often fall into the trap of ‘all or nothing’ thinking. Oftentimes we think we have to be perfect in order to make the changes we wish to see. We tell ourselves, “Today wasn’t perfect, so I’ll start tomorrow and be perfect.” But that day will never come. Sound familiar? Instead, opt for a more effective strategy of taking it one day at a time and doing the best we can each day.
Read MoreMost of us grew up with a very limited view of what constitutes breakfast. With the exception of eggs, bacon, and sausage, we usually think of foods high in refined grains such as pancakes, toast, bagels, and cereal. Even “healthy” cookbooks typically focus on porridges made from whole grains like amaranth or oats. Yet, even these whole-grain porridges don’t provide a well-balanced meal.
Read MoreI recently stumbled across an advertisement for Karo syrup from the 1940s. Karo syrup is a corn syrup often used as a sweetener in baking. Essentially, it is refined sugar and has no nutritional value.
The ad shows an image of a baby and says that babies need Karo syrup to “grow big and strong.” The ad also explains how doctors want moms to know how important Karo is.
It’s easy to look at these old advertisements with misleading messages and laugh at how naïve people were in the past to believe these ideas. But unfortunately, we’re being just as misled today. Many foods and products are being promoted as healthy alternatives, when they are, in fact, not nutritious options. Often they are high in sugar and contain other depleting or inflammatory ingredients.
Read MoreDid you know that 45% of adults in the US have hypertension? Hypertension, otherwise known as high blood pressure, is defined as systolic blood pressure when it is above 130 and diastolic blood pressure when it is above 80. This condition increases the risk of heart disease and stroke, which are the leading causes of death for Americans. While genetics may play a role, there are far more significant factors that contribute to hypertension, such as our choices in diet and lifestyle. Here are some tips to help prevent you from getting hypertension.
Read MoreToo many people have come to believe that eating red meat is an unhealthy choice. In fact, beef, pork, and lamb are highly nutritious when properly raised and prepared. These meats are rich in complete protein, minerals, B vitamins, fat soluble vitamins, and several other nutrients at levels difficult to match in other foods. They provide the most readily absorbable forms of iron and zinc, and are the only significant source of B12.
The key is choosing high quality, properly prepared meats that have not been exposed to various chemicals used in factory farms.
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As a nutritionist, my goal is to support people in healing their relationship with food. I believe that you can eat in a way that provides both nourishment for your body and pleasure for your spirit. Here are a few common misconceptions that often block people from seeking help from a nutritionist.
Read MoreAn optimal diet contains a wide variety of vegetables, fruits, legumes, meats, fish, eggs, whole grains and healthy fats and oils. However, there are certain foods that are nutritional powerhouses. Below are a few of my favorite nutrient dense foods that you should be sure to consume on a regular basis.
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During this unprecedented time, many of my clients are struggling with emotional eating. It’s common to turn to food when so much uncertainty looms. Please know that you’re not the only one struggling with this. It is important that you don’t judge yourself or feel alone, as this type of response will only create more stress.
The solution to overcome emotional eating is different for each of us. But there are a number of strategies I can offer that may be helpful.
Read MoreThe best way to support a strong immune system is to eat a wide variety of nutrient-dense foods. These include fruits, vegetables, healthy fats, and high-quality protein. In addition, there are a few other superstars I would recommend enjoying as often as possible.
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One common challenge all of my clients face when trying to improve their diet is dining out. When we prepare our meals at home, we can control what goes into them. However, it is more difficult to control what you put in your body when dining at restaurants or traveling. When clients bring up these concerns to me, I encourage them to focus on what they can control. Here are some things to keep in mind when dining out.
Read MorePeople often come into my office with the goal of losing weight. While this is sometimes a good idea, it’s important to have the right attitude, approach and expectations.
To truly resolve weight gain and prevent disease, it’s important to address the root cause of it. For example, high cholesterol weight gain is a symptom of an underlying problem that can eventually lead to chronic, degenerative diseases like heart disease and diabetes.
Read MoreAs someone who struggled with uncontrolled sugar cravings for years, I have a passion for working with others who are facing the same challenge.
I’ve come to realize that there is a common misconception amongst people who are struggling with sugar addiction. Many of them believe that fighting a sugar addiction equates to giving up sweets completely, much like how you see other addictions (like drugs and alcohol) are treated. This leads to an “all-or-nothing” mentality that keeps people stuck in the struggle.
There’s a great deal of confusion these days about carbohydrates, also known as “carbs.” Should we eat them? Do they contribute to obesity and weight gain? Carbohydrates are one of the three macronutrients, and are the main source of energy for our body and brain. In other words, we need carbohydrates.
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