Category Archive

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 …

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 …

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 …

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 …