heart health month

Dietitian’s Dish – February is American Heart Month

Amanda Swan Articles Leave a Comment

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 …

A Natural Approach to Smoothing Lines

Amanda Swan Specials Leave a Comment

Dysport is a competitor product to Botox. I offer Dysport because it lasts longer, results are seen faster, and I find that it gives a more natural look compared to other options. Why do we offer Dysport at Swan Integrative? I often get surprised looks when people hear that we do some aesthetics here (and that I give myself my own Dysport injections!). The truth is, there’s no shame in wanting to look your best. The use of products like Dysport has skyrocketed in the past decade, and even more so since the pandemic began (thanks, Zoom!). A few years …

holiday wellness

Dietitian’s Dish – Tips for Navigating Nutrition During the Holidays

Amanda Swan Articles Leave a Comment

by Lisa Shettle, MS, RDN, CD-N Happy, Healthy Holidays!   Savor the flavors of the season – without overdoing it! The rush of the winter holidays can make it challenging to stick to good nutritional habits. Many things can divert us from our best intentions. All sorts of social events, tempting treats, last-minute shopping excursions, traveling out of town… these holiday extras may interfere with our regular eating habits and derail a healthy diet. First, spend a little time thinking about what you usually do during the holidays for nutrition and how you want to approach it this year.  Ask …

Twice Baked Butternut Squash

Amanda Swan Recipes Leave a Comment

Twice Baked Butternut Squash Ingredients 1 large butternut squash, halved lengthwise and seeds removed 1 tablespoon olive oil salt and pepper to taste  Filling 3/4 cup parmesan cheese ½ cup plain greek yogurt (full fat) ½ teaspoon garlic powder Freshly ground salt and pepper to taste For the salted maple pecans (shortcut – you can buy glazed pecans) ¼ cup roughly chopped pecans 1 teaspoon pure maple syrup Pinch of sea salt Additional toppings ¼ cup parmesan 1/3 cup chopped bacon ¼ cup  dried cranberries Instructions Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. Place your butternut squash halves cut side up and drizzle the flesh with olive oil then season …