The journal.

I Was One of the Lucky Ones

Learn about postpartum depression and its effects through a heartfelt account of overcoming perinatal mental health challenges.

MCAS POTS EDS: Why This Trifecta Is Not a Trend

Delve into the MCAS POTS EDS trifecta with insights from a Registered Dietitian who understands the patient experience.

High and Low Histamine Foods: What Your Plate Is Doing to Your “Bucket”

Explore high and low histamine foods with a comprehensive guide that explains their effects and mechanisms for better health.

Spoon Theory Meets Histamine Bucket Theory: Why You’re Exhausted and Reactive

Discover how MCAS and histamine intolerance connect through Spoon Theory and Histamine Bucket Theory for improved wellness.

Why Standard Nutrition Advice Often Fails People with MCAS, POTS, and EDS, And What May Actually Help

Explore MCAS, POTS, and EDS to understand their unique challenges and nutritional needs. Improve your health with informed choices.

MCAS vs. Histamine Intolerance: What Is Actually Going On In Your Body (And Why the Difference Matters for What You Eat)

Understand MCAS and histamine intolerance: explore symptoms and find clarity on what foods to avoid for better health.

Do You Need a Continuous Glucose Monitor (CGM)? A Dietitian’s Honest Take

Explore the benefits of a Continuous Glucose Monitor (CGM) for tracking your metabolic health and enhancing well-being.

Ultra-Processed Foods: Separating Science from Sensationalism

Learn about ultra-processed foods and the science behind the claims surrounding their health implications and classifications.

The GLP-1 Nutrition Protocol: What to Eat When You’re Not Hungry

Unlock the secrets to healthy eating on Ozempic. Prioritize protein to prevent muscle loss while promoting effective weight loss.

Fibermaxxing, Protein, and GLP-1s: What You Actually Need to Know

Uncover the importance of fiber and protein in your diet and their role in enhancing the effects of GLP-1 medications like Ozempic and Wegovy.

“Wine Belly:” the equally undesirable, but more chic version of “Beer Belly?” Let’s Discuss!

Note: I originally contributed to and was quoted in the the article “Wine Belly: Fact or Fiction” by Lindsay Tigar which appeared on the Sunday Edit,…

Why Would One Want to Include Electrolytes in Their Diet?

Electrolytes are minerals, such as sodium, calcium, and potassium, that are necessary for a variety of bodily functions. They’re frequently linked to…

What is Kava and Is It a Healthier Alternative to Alcohol?

Learn about kava, its uses, and the traditional methods of preparation for this popular South Pacific drink.

What Exactly are Nootropics and Do They Really (Safely) Give Your Brain A Boost?

Nootropics, or “smart drugs” are natural or manufactured chemicals that can be used to help healthy people boost their mental performance. They’ve become…

Veggies: The Starchy vs. The Non-Starchy

A recurrent theme that I have come across in my years as a dietitian is clients telling me they are making a conscience effort to minimize starch portions…

This Supplement can Improve Fertility in PCOS & Menopause Symptoms…

Inositol or more specifically, myo-inositol, is a carbohydrate present in food and dietary supplements, as well as in your body. This molecule comes in a…

The Best Healthy Food Options To Keep in Your Kitchen And How To Organize Them

This blog post was done in collaboration with The Pop Home, the original version of the post can be found here! We are well into 2021 and many people have…

Salmon with Quinoa, Kale and Grape Salad

Not only is this gorgeous-lookin’ meal jam packed with beauty and health boosting healthy fats and antioxidants galore, it’s also delish and makes for…

Restoring Menstrual Health and RED-S

Some physically active individuals may be at risk for Relative Energy Deficiency in Sport, also known as RED-S. Both male and female endurance runners,…

Pre Workout, Do I Need It?

Have you ever considered purchasing a pre workout supplement? Pre workout is often sold as a powder performance enhancer that is to be mixed with water…

Pink Pancakes

On Wednesdays we wear pink (yes I realize it’s Thursday!) and on weekends after Valentine’s day we eat Pink Pancakes! (Bc who really has their act…

Pear, Pomegranate and Walnut “Beauty Boosting” Salad!

Happy April 1st! This salad is the perfect way to welcome the second quarter of the year and the warm, spring months ahead (even if it’s not warm yet…

Patriotic Parfait featuring Breyers CarbSmart Vanilla

#AD I’ve partnered with @Breyers CarbSmart to create a super quick and easy dessert for the 4th of July using CarbSmart Vanilla! Whip up this patriotic…

Nutrition For More Energy

It is 3pm and your afternoon slump rears is ugly head again. You get up to pour your fourth cup of coffee for the day and continue to fight those nagging…

Nutrition and Your Cycle

It is that time of the month again and your cravings and emotions are through the roof. You begin to feel frustrated with your training and fluctuation of…

NEAT – Non Exercise Activity Thermogenesis…what is it?

We have all heard that we should be getting in more steps throughout the day and utilizing opportunities to be more active but many are not aware that…

My Trip to Sprouts Headquarters in AZ!

A couple of weeks ago I was invited as a new brand partner to visit Sprouts HQ in Phoenix, Arizona! It was so great to learn all about Sprouts as I am a…

My Sneaky Calorie Experiment!

I did an experiment this past week! I was going through coffee creamer bottles like they were water between my morning coffee and my new nightly obsession…

Meal Prep Doesn’t Need To Be Difficult!

If the concept of meal prepping is daunting to you then don’t worry, I have good news! You don’t need to be an expert meal prepper to be able to reach…

Maca: The Scoop on this Popular Adaptogen

The Scoop on Maca Maca is referred to as an adaptogenic plant** – a plant which increases the body’s resistance to psychological, physical and chemical…

Lower Carb Breakfast Tacos

​No better way to start out the day than with a breakfast of champions! Today I’m served up some breakfast tacos using Siete Foods tortillas! These are my…

Low Carb Mozzarella Sticks!

Mozzarella sticks without marinara are like cannolis with no filling! Botticelli Marinara has a homemade taste and less sugar than most other marinaras on…

Let’s Talk Turmeric!

Turmeric has been referred to as the “spice of life” and has become quite the celebrity in the health world, landing many lead roles in our diets! But…

Let’s Talk Travel!

Traveling is a major part of life for many whether it be for business, pleasure or a combination of both. Sometimes the change in schedule and food…

Lack of Sleep Could Be Affecting Your Weight Loss Goals

Discover how sleep tips can aid in weight management. Learn the connection between sleep and weight gain for better health.

It’s Pumpkin Season! The Lowdown on Everyone’s Favorite Fall “Fruit”!

FALL IS HERE, and with fall comes PUMPKINS! You might be familiar with carving these big bright orange gems during the fall season into a multitude of…

Improve Sleep With Phosphatidylserine

Getting adequate sleep is one of the most crucial contributors to achieving fitness goals, having mental clarity, and boosting immunity. In today’s busy…

How to Prevent the Binge-Restrict Cycle & What to do After a Binge

Have you ever done so “good” the entire day only to screw it all up by bingeing at night?!  Have you ever skipped breakfast or restricted calories the…

How to Manage Menopause Symptoms with Nutrition & Lifestyle Changes

Many women dread the onset of menopause. Hot flashes, night sweats, lack of sexual libido, and other symptoms can cause concern or discomfort. While you…

How to Figure Out Your Macros

Years ago, it was believed that in order to lose weight, a person would need to exclude all of their favorite foods and eat only “clean” whole foods.…

Holiday Mint Berry Sparkler Cocktail/Mocktail

Discover the perfect holiday mocktail recipe featuring mint, berries, and Zevia for a refreshing and hydrating drink.

Fruit Everyday, Yay or Nay?

Sugar has been demonized quite a bit in the past couple of decades, and let’s face it, excess sugar in any diet can lead to a host of health problems…

Easy Breezy Lemon Pesto!

I am 50% Italian and 100% dietitian, so it’s always one of my goals to integrate my favorite italian foods into a healthy lifestyle! Extra Virgin Olive…

“Does This Count Towards My Water Intake?”

It is safe to assume most people know how important it is to stay hydrated, but what they also assume is that the only way to stay hydrated is by drinking…

Do You Often Feel Tired After Eating? This May be Why…

Did you know that your blood sugar levels fluctuate throughout the entire day? If the sugar AKA glucose levels in your blood are too low, you can…

Can You Drink Alcohol on a Diet?

Best Supplements for the Active Person

With the myriad of supplements on the market today, it can be overwhelming to consumers when deciding which supplements to purchase. Working with a…

Balancing Hunger and Blood Sugar with Nutrition

Have you ever eaten a meal only to feel starving half an hour later? Surprisingly, the types of foods we consume and components of our meals can be the…

5 Super Food Favorites! Kale, Salmon, Blueberries, Avocado and Almonds

Learn what are superfoods and their benefits. Superfoods boost immunity and provide essential vitamins for overall wellness.

20 Tips to Stay Motivated on a Weight-loss/Wellness Journey

10 Tips for Staying Active Comfortably in the Hot Months of Summer

Exercising outside during the summer months can be difficult as the temperature rises. When the sun is shining brightly, even heat-loving, sun-seeking…

What Is the Sirtfood Diet?

When Adele posted a photo of herself on her 32nd birthday, the world wished her a happy birthday and couldn’t help to wonder: how did she lose a hundred…

The No Frills/ No Nonsense Way to Support a Faster Metabolism

A person’s metabolism is the rate at which their body burns calories for energy. The speed of metabolism depends on a variety of factors, including age,…

Struggling with Irregularity? What You Need to Know to Help You Go!

Constipation is relatively common, affecting over 20% of the population each year[1]. The nature of a person’s bowel movements is influenced by a variety…

Part 2: What Exactly Are Nootropics and Do They Really (Safely) Give Your Brain a Boost?

Nootropics are the newest category of cognition and mood-improving supplements that are available over the counter. These supplements are used to support…

It’s Pumpkin Spice Season! How Fall Favorites CAN Fit into Your Diet

As we move into the Fall season, we are often drawn to familiar, seasonal flavors (pumpkin spice, anyone?!) and comforting, warming meals. The traditional…

Hunger Hormone Hacks

Meet Ghrelin and Leptin: you may not know them by name, but they know you. Ghrelin and Leptin are chemicals, or hormones, that we have in our bodies to…

5 Easy Canned Pumpkin Recipes

As summer comes to a close, the fall season begins with pumpkin spice-flavored drinks and desserts, pumpkin picking for Jack-o’-lanterns for Halloween,…

10 Ways to Enjoy Apples This Fall

Nothing says autumn quite like an apple that’s sweet, crisp, tart, and juicy. Apples are naturally high in fiber, vitamin C, and various antioxidants.…

10 Creative Ways to Use Protein Powder

Using protein powder is an effortless way to increase our daily protein intake to help reach the daily recommended amount of 46 grams for women and 56…

Your Fitness Tracker is Most Likely Lying To You

Fitness trackers are all the rage right now. It’s likely that you or someone you know wears some kind of wristband activity tracker and uses this device…

What is Kava and Is It a Healthier Alternative to Alcohol?

The plant Piper methysticum, a member of the pepper family that also contains black pepper, produces ground roots that are used to make kava. Kava grows…

What Exactly are Antioxidants?

Antioxidants seem to be everywhere; in superfoods and skincare, even chocolate and red wine. Products that contain antioxidants claim to be essential for…

Veggies: The Starchy vs. The Non-Starchy

Updated August 2022 A recurrent theme that I have come across in my years as a dietitian is clients telling me they are making a conscience effort to…

Understanding the Protein Leverage Hypothesis

We’re constantly bombarded with conflicting information about weight loss and the latest diet trends. But what if there was a simple,…

Top 10 FREE Resources for Achieving Your Wellness Goals

Starting a fitness and nutrition journey can feel overwhelming, but having the right tools can make all the difference. Whether you want to improve your…

The Post-Holiday Slump: How to Break Out of It

It’s the first full week of January, which means it’s back to reality and business as usual. For some, it’s a major relief. Even with all its good tidings…

The Nutrition Label: Understanding and Interpreting What it Means!

Understanding what’s in the foods you buy is key for making healthier choices. However, reading a nutrition facts label can be super tricky!  Here’s a…

The Magic of Carrots: A Veggie Adventure Inspired by Macie’s Story

If there’s one vegetable that has captured imaginations for generations, it’s the humble carrot. Crunchy, vibrant, and packed with nutritional goodness,…

The Evolution of Fat Replacers: Is EPG the Future of Fat Tech? And is EPG Safe?

Explore the emerging technology of EPG fat and how it compares to traditional fat replacers in health and flavor.

Thanksgiving Leftover Ideas and Food Safety!

Even if your holiday gathering is smaller this year, chances are you’re going to have leftovers. Many people look forward to Thanksgiving leftovers as…

Take a Healthy Approach to Takeout

After a long and stressful day, the temptation to give in and order takeout is real. You might even be getting takeout meals or food deliveries more…

Peppermint: The Superfood of the Holiday Season!

From candy canes to minty hot cocoa, ‘tis the season to experience the power of peppermint. Although it’s best not to overdo it when it comes to sugary…

NEAT – Non Exercise Activity Thermogenesis…what is it?

Updated August 2022 We have all heard that we should be getting in more steps throughout the day and utilizing opportunities to be more active but many…

Navigating Office Holiday Parties From A Dietitian

It’s that time of year again; time for the much anticipated holiday office party. For most, this is a great opportunity to unwind and take your mind off…

Mindful vs Mindless Eating

Have you ever sat down in front of the TV with a family size bag of chips that is full one minute, empty the next and wonder how they disappeared so fast?…

Maximizing Weight Loss Success with Semaglutide: A Dietitian’s Guide

In the journey of weight management, semaglutide , known by brand names like Ozempic and Wegovy , has emerged as a powerful tool for those struggling…

Make ChatGPT Your Own Personal Nutritionist (Part 4)

Finding quick, healthy breakfast ideas that are high in protein and low in sugar can be a challenge, especially when you’re pressed for time. Luckily,…

Make ChatGPT Your Own Personal Nutritionist (Part 3)

If you often find yourself craving something sweet at night, you’re not alone. Finding healthier alternatives that satisfy your sweet tooth while staying…

Make ChatGPT Your Own Personal Nutritionist (Part 2)

Uncategorized Oct 07, 2024 Are you tired of making the same old side dishes and looking for new ways to use frozen veggies in your meals? In Part 2 of our…

Make ChatGPT Your Own Personal Nutritionist (Part 1)

In today’s busy world, finding time to plan and prepare healthy meals can feel overwhelming, especially when juggling family schedules and work. But what…

Is “Starvation Mode” Real?

In last week’s email newsletter I talked about “3 Nutrition Lies That Need to Die”, and one of them was the myth about starvation mode. This topic has…

Is It True That Weight Loss is 80% Diet and 20% Exercise?

If you’ve ever Googled, “Is diet or exercise more important for weight loss?” you’ve probably come across this common phrase that weight loss consists of…

Is Fasted Cardio Safe?

If you’ve ever woken up at 5 a.m. to squeeze in a morning run and haven’t had time to scarf down a banana or an energy bar, then you’ve done fasted…

How to Stop Comparing Your Body to Others on Social Media

bodyimagebodypositivitynegativebodyimagesocialmedia Mar 21, 2022 Social media has made it easier than ever to compare ourselves to other people. It seems…

How to Build the PERFECT Summer Salad

Most people love to enjoy a fresh & crisp salad this time of year. While I am a strong advocate for eating salads all year round, with the heat, many of…

How to Build a Smoothie Based on Your Goals

Smoothies are not only quick and easy to prepare, but they’re also portable for convenient, on-the-go meals and snacks. Plus, they make a tasty way to…

How to Build a Healthy Snack and 10 Balanced Snack Ideas

If you have ever reached for a muffin, some candy or just a handful of pretzels for a snack you may know what I am talking about here… You have your snack…

How To Actually Keep Your Resolutions This Year

New year, new you? The new year often feels like a fresh start and a great opportunity to change bad habits and establish new routines, but unfortunately,…

“Hot Hydration”: 5 ways to get your water in during cold winter months!

Let’s face it…when it’s chilly outside, the last thing you want to do is reach over to your cold water bottle and take a sip. After all, having absolutely…

Fun Ways to Stay in a “Goal-Getter” Mindset!

On January 1, everyone seems to have an idea of how they want their new year to look, from healthier habits to learning new skills. Although most people…

Fruit Everyday, Yay or Nay?

Updated August 2022 Sugar has been demonized quite a bit in the past couple of decades, and let’s face it, excess sugar in any diet can lead to a host of…

Foods for Thought (and Focus!)

Do you have trouble focusing on your work? Well you’re not alone. Whether you want to improve your nutrition during exam season or stay alert in your next…

Emotional Eating: What It Is and Tips to Manage It

Do you find yourself racing to the pantry or to the fast-food drive-thru after a long, stressful day? Well you’re not alone. Finding comfort in food when…

Does Our Metabolism Really Slow Down with Age?

You’ve probably been told at some point in your life that the body’s metabolism (or the rate at which we convert food and drink into energy) is at its…

Discussing the Fascination with Fermented Foods

Did you know that trillions of bacteria live in your intestines? BUT don’t be grossed out! Many of them are “good” bacteria that help keep us healthy.…

Comparing The Different Types of Caffeine

About sixty plant species naturally contain caffeine, a stimulant of the central nervous system.[1] The leaves of tea plants and the beans of coffee…

Budget Friendly Grocery Shopping Tips

Some love to do it and others absolutely hate doing it , that’s right, we’re talking about grocery shopping.  A trip to the grocery store may cost you a…

5 Ways to Support Heart Health this Valentine’s Day!

Love is in the air this Valentine’s Day and my guess is that you’re showing a little extra love to the people you care about. However, I’m here to let you…

5 Ways to Make Veggies More Tasty!

If I ask you to imagine vegetables for a moment, what’s the first thought that comes to mind? If you’re thinking of those boring, steamed broccoli…

5 Ways to Lighten Up Your Favorite Cup of Hot Chocolate!

‘Tis the season for your favorite cup of hot cocoa! While some recipes call for cream and melted chocolate, yielding an intense, rich dessert, the one we…

5 Ways to Boost Hydration This Summer

Summer is a vibrant season of warmth, outdoor activities, and sunshine. However, the rising temperatures also raise the risk of dehydration, making…

5 Simple Ways to Eat Avocado That Aren’t On Toast

There’s no denying that #avocadotoast is probably the best thing invented since sliced bread and I don’t know about you, but I am experiencing avocado…

5 Easy Ways to Enjoy Yogurt

There are plenty of reasons to incorporate yogurt into your diet. Not only does it offer several important nutrients including protein, calcium, and…

5 Easy, Lower Sugar Mocktail Ideas!

Celebrations often mean sugary treats and boozy cocktails. However, considering the number of perks associated with limiting your alcohol intake, it might…

5 Easy Breakfast Ideas for Busy People

We get it: There are some (or many) mornings when all we can do is jump out of bed and grab a granola bar on our way out the door. Some of us even made it…

5 Cream Cheese Alternatives

Are you having a hard time finding your favorite cream cheese spread in the grocery store? Well you’re definitely not alone. Widespread cream cheese…

4 Benefits of a Good Night’s Sleep for Weight Management

Did you know that getting enough sleep may be just as important as your diet and exercise if your goal is to lose weight?  Truth is, more than a third of…

3 Nutrition Lies That Need to Die

Whether you’re scrolling through social media, reading your favorite magazine, or visiting popular websites, you are exposed to an unlimited amount of…

10 Reasons to Go On a Walk

It’s no surprise that walking is one of the best and most accessible forms of exercise on the planet. It’s easy to fit walking into your schedule, even…

10 Quick Daily Habits for Nutritional Success

In today’s fast-paced world, finding time to prioritize nutrition can seem daunting. However, as a Registered Dietitian & Wellness Expert, I’ve witnessed…

How to Build the PERFECT Summer Salad

Most people love to enjoy a fresh & crisp salad this time of year. While I am a strong advocate for eating salads all year round, with the heat, many of…