Category Archive

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 …

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 …

by Lisa Shettle, MS, RDN, CD-N Food is fantastic during the fall season! The smells of the season make all of us crave a cozy meal or drink like a warm pumpkin spiced latte. But, pumpkin spice isn’t the only thing that’s nice this time of year! From apples to sweet potatoes, there are so many wonderful flavors to try.  These different foods are loaded with vitamins, minerals, and other healthy plant elements. There are many nutrients that overlap amongst the different produce items, but there are also many differences. Aiming for a variety of foods will provide a variety of …

Sweet Sweet Summer Time by Sarah Fontaine, APRN, FNP-C Kids love getting outside and having fun in the summer. Keep the fun going and protect your little ones from damaging UV rays with these quick tips for sunscreen usage: Do not apply sunscreen to a baby under the age of 6 months. Keep babies under the age of 6 months out of direct sunlight and instead allow for indirect sunshine; place baby near a sunny window or take outside and keep under umbrella. Cover skin with loose cotton if going in direct sun. After age 6 months, use a mineral …

by Lisa Shettle, MS, RDN, CD-N With summer comes ice cream in the warm evenings, hot dogs at barbecues and popsicles and cocktails by the pool. With all that fun, it can be easy to lose track of any nutrition goals you might have set for yourself. To help balance summer fun while maintaining healthy habits here are some healthy summer nutrition swaps: Add Fresh Produce to Your Meal Plan Summer is a great time to check out some local farmers markets and get fresh produce for new recipes. Visit a nearby farmers market for some in season produce or …

by Lisa Shettle, MS, RDN, CD-N Spring is officially here, bringing with it warmer weather, chirping birds, and blooming flowers!  One way to celebrate the change in seasons is by switching up what we put on our plates! Spring is a time of renewal, so now is the perfect opportunity to liven up your grocery shopping list with seasonal spring produce. I love the creative challenge of discovering new fruits and veggies to incorporate into recipes, and it brings variety to a diet by keeping our meals exciting. Some in-season produce picks: Arugula Arugula is a leafy green with a unique, peppery …

We were excited to see functional medicine featured on the Today Show recently! The four-minute clip features a patient and physician sharing their stories about how functional medicine has addressed the root causes of their chronic illnesses. Check out the video here, and if those stories resonate with you, why not subscribe to our newsletter? You’ll get timely and holistic wellness tips, delicious and nutritious recipes using whole foods, and supplement specials. Hope to see you there!