Dietitian’s Dish – Jumpstart Your January

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by Lisa Shettle, MS, RDN, CD-N For many of us, January is all about resolutions. Maybe you’re planning to stop eating meat and try a vegan diet, or you’re ready to kick excess sugar to the curb after a holiday season of too many cookies. Perhaps you’ve committed to avoiding fast food. Starting the year with goals for eating well is done with good intentions, but it’s just as common to ditch those grand plans within a few weeks. This year, how can you do it right? If you’re pledging to make better food choices, which strategies can help you …

support immune system this fall

Dietitian’s Dish – Important Nutrients for Immunity

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by Lisa Shettle, MS, RDN, CD-N Fall can be a favorite time of year to enjoy the beautiful fall foliage along with our favorite fall foods and flavors.   A healthy immune system is the first line of defense against infection and disease. While getting adequate sleep, managing stress, staying hydrated, exercising regularly, and practicing proper hygiene are effective ways to maintain a healthy immune system, nutrients from food are a critical part of the equation. Check with your Registered Dietitian for individualized nutrient needs and before beginning any supplementation.   The following is a list of important nutrients for immunity and …

tips for healthy aging

Dietitian’s Dish – Tips for Healthy Aging

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by Lisa Shettle, MS, RDN, CD-N September is a month of transitions that can be exciting but also challenging. We are back to routines and structured schedules from the carefree days of summer. It can also be the inspiration for new beginnings that yield new fears, increased anxieties, new opportunities, as well as excitement.   September is also Healthy Aging Month. It’s a time to prioritize taking care of yourself. This can be in the form of deep breathing, improvement in sleep, journaling, increasing our activity, and proper nutrition.   Tips for Healthy Aging (after consulting with your health care provider) 1) …

healthy and safe summer grilling

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

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by Lisa Shettle, MS, 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 …

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, MS, 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 …

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, MS, 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 …

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 …