Articles

by Lisa Shettle, MS, RDN, CD-N As the crisp air of fall approaches, it’s the perfect time to embrace seasonal produce to nourish your family’s health. There are a variety of delicious and nutritious foods that can be part of your family’s meals. Here are some tips to keep your family healthy during this season: Seasonal Produce Some seasonal favorites to incorporate into your meals: Apples Enjoy a family outing to an orchard for apple picking and use the fresh harvest in snacks, salads, and desserts. One apple provides over 4 grams of fiber and 8.4 mg of vitamin C. …

by Lisa Shettle, MS, RDN, CD-N Rarely a day goes by lately when we aren’t asked about the “weight loss miracle drug” semaglutide (also known at Ozempic, Wegovy, and Rybelsus). We are sure you’ve heard about this medicine by now – it has made the headlines over and over and is being used (and endorsed!) by lots of celebrities. The media coverage makes it seem like it’s a wonder drug and a one-size-fits-all easy-peasy approach to weight loss. Sadly, this is not the case. While semaglutide may be appropriate for some people, at Swan Integrative we are careful about who …

by Lisa Shettle, MS, RDN, CD-N Cinco de Mayo is a time to savor all the festive flavors that come with the holiday. Enjoy this fun and festive holiday by including these tips into your celebration for a nutrient boost. Here are some tips for enjoying your favorite Cinco de Mayo dishes to make them lower in calories and sodium. Spice it up Enhance the flavor of your dishes with traditional spices, chilis, herbs and citrus juice rather than salt. Some common herbs and spices:  Chili powder Cumin Fresh or dried cilantro Coriander seeds Cinnamon Cayenne pepper Garlic Less common …

by Lisa Shettle, MS, RDN, CD-N Happy American Heart Month! It’s a time to remind ourselves to focus on our cardiovascular health. Nutrition choices and lifestyle are key players in reducing our risk for cardiovascular disease. Here are some basic nutritional strategies you can follow to maintain good heart health: It’s important to have healthy blood pressure and blood cholesterol levels and your diet can impact those values:  Eating soluble fiber, which is found in foods such as oats, beans, ground flaxseed, fruits and vegetables, has been shown to help lower cholesterol levels.  Avoiding highly processed foods that contain excess …