Category Archive

by Sarah Fontaine, APRN, FNP-C Tis the season – for colds, flus, COVID-19, and more! The winter months can be loads of fun with little ones – full of sledding, cookie baking, sipping hot cocoa, and having family time.  However, it also tends to be the time when illness frequents our homes. There are many reasons why winter causes more sniffles and fevers.  People tend to spend more of their time indoors which allows viruses to pass more easily from one person to another. The air is colder and drier which weakens resistance. Sugar intake increases. Vitamin D and exercise …

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 …

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 …

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) …

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? 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 …

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 …

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 …