Did you know May is International Mediterranean Diet Month? The Mediterranean Diet has maintained its position as the top-ranked diet by U.S. News and World Report for seven consecutive years, and with good reason! This diet is associated with improvements in digestion, heart health, and even brain function. In my last post, I covered the nutritional benefits of the diet. If you're ready to get started following a Mediterranean Diet, I've got you covered with a one-day meal plan below! 1 Day Mediterranean Diet Meal Plan Overview: Breakfast:  Fiber Filled Blueberry Overnight Oats Snack ..read more

Would you be surprised to know that the Mediterranean Diet has consistently held the top spot for seven consecutive years in the rankings by the U.S. News and World Report for the best diet to follow? In honor of  May being International Mediterranean Diet Month let's explore seven reasons why this diet proves to be highly effective! Top 7 Reasons the Mediterranean Diet was Ranked #1 for the Past 7 Years 1. Enhanced heart health: The Mediterranean Diet is rich in healthy fats, such as olive oil, nuts, and seeds, which are associated with lower levels of LDL cholesterol and reduced risk of ..read more

During the winter months, the sun stops shining, and unfortunately, so can our skin! For many people, the winter months bring dry and dull skin, but it doesn’t have to be that way. In today's blog, I'm sharing the top 6 foods you should consume to enhance your skin health during the winter months. Top 6 Foods for Dry Winter Skin: Salmon. Salmon is rich in omega-3s, which decrease inflammation in the body, helping your skin appear less red and puffy. I love adding canned salmon to salads, wraps and grain bowls and smoked salmon to avocado toast. Sweet potato. Sweet potatoes contain vitamin A. W ..read more

February is American Heart Month, an important time to highlight heart disease and nutrition strategies to support your cardiovascular system.  In today's post we are going to explore the pivotal role of nutrition in fostering cardiovascular wellness, providing you with insights, tips, and a BONUS heart healthy recipe to nourish your heart this month. WHY SHOULD YOU CARE ABOUT HEART HEALTH: Even if you don’t have heart disease, it’s very likely someone close to you may have it or will develop it. Sadly, heart disease is the leading cause of death worldwide. The American Heart Association ..read more

As we roll into 2024, what better time to explore some upcoming food trends? I've reviewed the latest food trend data reports and drawn evidence from my professional life as a dietitian to share with you my predicted top food trends for 2024. Let’s dive in! Plant Based Seafood: In all the reports I've reviewed, sustainability remains a prevailing trend, emphasizing that opting for plant-based protein options can effectively reduce your carbon footprint. While meat alternatives have been popular for some time, I anticipate a growing presence of this trend in the seafood sector. Some brands I ..read more

Happy New Year! Now is the perfect time to explore what wellness trends will be on the rise in 2024. As a dietitian, I stay on top of the latest health trends so I can provide the most up-to-date, evidence-based care to my clients. Here are my top 10 predictions for wellness trends in 2024: AI Driven Customized Nutrition: Dietitians can input an individual's dietary preferences, health goals, allergies, and restrictions for AI to create customized meal plans in a few minutes. This can help dietitians design more tailored and sustainable dietary recommendations for their clients.  Revamped ..read more

As the holiday season approaches, so does the bombardment of well-meaning but misguided diet advice. From skipping meals to earning your food through excessive exercise, these recommendations can leave you feeling overwhelmed.  In this blog, I'll be debunking some common diet myths and provide a balanced approach to navigating the holidays without sacrificing joy or well-being. 5 Holiday Diet Tips to Ignore Skip Meals To ‘Save Up For Later’ Skipping meals will only lead you to feel hangry and out of control around food once it’s finally time to eat. I recommend starting the day with a hig ..read more

I recently got back from my favorite food & nutrition conference, FNCE! Here’s a recap of some of the highlights. FNCE is the world's largest meeting of food and nutrition experts and registered dietitian nutritionists, hosted by the Academy of Nutrition and Dietetics. The conference includes educational sessions, an expo hall, excursions, special events and some fun parties. This year it was in Denver, Colorado and it was truly a blast. Here's a recap of a few of my favorite sessions at FNCE 2023: Glowing Skin Is In! Can What You Eat Really Impact Your Skin? In this session I learne ..read more

*This post is sponsored by the Alliance for Food and Farming (AFF)* After my visit to the Alliance for Food and Farming (AFF) farm and my experience working with dozens of clients who struggle to increase their produce intake, I realized it was time to create a post to clear up the confusion surrounding produce!  Many people become overwhelmed with choices like organic vs. conventional or fresh vs. frozen, and as a result, they end up not consuming enough fruits and vegetables. In this eye-opening blog, we'll uncover five essential facts that will change the way you approach your next tr ..read more

The topic of biohacking your health is incredibly popular these days. Biohacking your health involves using a combination of science, technology, and lifestyle changes to optimize your physical and mental well-being.  While that might sound complicated, it doesn't have to be. Let's explore five easy ways you can hack your health to optimize your well-being. Optimize Sleep Hygiene. While we all know that getting 7-9 hours of shut-eye is ideal, there are other things you can do to improve sleep quality. This includes using sleep sound machines, natural light lamps, and utilizing sleep tr ..read more