healthy and safe summer grilling

Dietitian’s Dish – Get Fired Up About Safe & Healthy Summer Grilling

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by Lisa Shettle RDN, CD-N Grilling can be an easy way to entertain with friends and family in the summer months.  Being mindful about grilling can ensure a nutritionally balanced meal that will protect your health. Without being careful, grilling creates opportunities for cancer-causing substances or bacteria to sabotage your best efforts. Avoid Common Pitfalls Grilling meat and fish at high temperatures while over an open flame creates two potential cancer-causing substances: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs are created when meat, poultry, and fish are cooked until they are charred. HCAs are also found in cigarette smoke and have …

is an elimination diet right for you?

Dietitian’s Dish – Is an Elimination Diet Right for You?

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Is an Elimination Diet Right for You? by Lisa Shettle RDN, CD-N If you’ve been experiencing chronic symptoms and cannot pinpoint the cause, you might want to try an elimination diet under the support and guidance of a trained healthcare professional.  We are careful about using the phrase “elimination diet” at Swan Integrative because food eliminations can lead to very restricted eating, can be a trigger for disordered eating, and can lead to nutrient deficiencies if restrictions are long lasting.  At the same time, a gentle, guided elimination diet can be a good tool for exploring food triggers and getting …

dairy-free ways to increase your bone health

Dietitian’s Dish – Dairy-Free Ways to Improve Your Bone Health

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Not Milk? by Lisa Shettle RDN, CD-N What happens to your bone health if you are dairy-free? Many nutrient-packed fruits and vegetables combined with weight-bearing exercise can help build and maintain strong bones and decrease the risk of osteoporosis.  Our highest rate of building bone happens in our youth peaking by age 18 for females and age 20 for males.   What nutrients build healthy bones? Many nutrients work together to provide the framework for healthy bones. Calcium lies at the forefront, but vitamin C, vitamin D, vitamin K, magnesium, and potassium also are important.  The good news is that a …

The 100 Trillion Microbes That Need Your L<3VE

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Happy February! It’s the month of love, and boy do we need it! Regardless of how you feel about Valentine’s Day, it’s a good opportunity to pour lots of love on your favorite people (socially distanced if needed) and yourself. You’ve gotten this far, and brighter days are on the horizon.  With that, I have some good news and some bad news. We’ll start with the good news: if you don’t have a special Valentine this year, I have one for you! This generous lover is literally your perfect match.  It already knows you inside and out, and it lives …

magical magnesium

Magical Magnesium!

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If I had to choose my favorite mineral, the answer would be a resounding MAGNESIUM!  I simply love magnesium – it’s a magical, marvelous mineral. Why this elemental love affair with “mag”? Well, for starters, magnesium is involved in over 300 essential metabolic reactions in the body. That’s no small task. It’s a true superhero in the mineral universe. Magnesium is crucial for energy production, especially the conversion of dietary fats into energy in our mitochondria. Magnesium also helps to regulate blood pressure, support our bones, relax our muscles, and keep our hearts beating regularly. Yet, despite its importance, about …

Swan Integrative’s First Annual Healthy Holiday Gift Guide

Swan Integrative’s First Annual Healthy Holiday Gift Guide

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As we roll into December, I hope you are finding peace and comfort in the warmth of your home and through the love of your family. This next phase of this pandemic necessitates that we (again) hunker down to protect ourselves and our vulnerable community members, and I know how difficult this is. I hear it every day from worried, tired, and overwhelmed patients. My friends and colleagues are no exception. We have some challenging months ahead, but we’ve been here before, and we can do it again. Remember the strength of your spirit and keep looking for silver linings …

Join the #VeggieForBrekky Challenge in November!

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It’s November? Already?! Time seems to be flying and dragging, all at the same time, don’t you agree? I hope you are healthy, happy, and finding lots to be thankful for as we continue to grind through this pandemic. As the days (and our patience!) get shorter, we all need gentle reminders to be taking good care of ourselves. It’s so easy to resort to behaviors that provide a false sense of comfort when the going gets tough – eating foods that don’t serve our bodies, drinking more alcohol, skipping workouts, and binging on TV shows instead of getting those precious …

getting good sleep is possible

Getting Good Sleep IS Possible!

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One of the most common concerns I hear in my practice is, “I can’t sleep” (and boy have I been there myself!).  Sleep deprivation is a real problem in our country. In fact, the World Health Organization has declared a sleep loss epidemic in industrialized nations. Much of this is due to the fast paced lives that we lead. We rarely give our bodies the necessary time or proper relaxation needed to get sufficient sleep. This can lead to a host of issues ranging from depression and anxiety to weight gain and neurodegenerative disorders.  Sleep deprivation is a real health …