We're constantly bombarded with conflicting information about weight loss and the latest diet trends. But what if there was a simple, scientifically-backed approach that focuses on a single key nutrient – protein? Enter the Protein Leverage Hypothesis, a relatively new theory that sheds light on the potential power of protein in influencing our eating habits. What is the Protein Leverage Hypothesis? While we traditionally focus on total calorie intake for weight management, this new theory proposes a different perspective, which suggests that the ratio of protein to fat and carbohydrate might ..read more

In the journey of weight management, semaglutide — known by brand names like Ozempic and Wegovy — has emerged as a powerful tool for those struggling with weight loss, especially in the context of diabetes management. As this medication trends in the health and wellness space, it's important to approach its use with a comprehensive strategy.  As a registered dietitian and wellness expert, I've guided countless individuals towards achieving their nutrition and wellness goals, and today I want to give you my TOP tips for success while using semaglutide and after coming off of it.  What ..read more

Love is in the air this Valentine's Day and my guess is that you’re showing a little extra love to the people you care about. However, I’m here to let you know that Valentine’s Day shouldn’t just be about showing others love… Valentine's Day is the perfect day to treat yourself and your body with some love too! February is known for Valentine's Day, but did you know it's also American Heart Month? So, if you've never taken heart health seriously before, now is a great time to start!  Here are 5 ways to improve your heart health this Valentine’s Day:  Consume more heart-healthy foods ..read more

The plant Piper methysticum, a member of the pepper family that also contains black pepper, produces ground roots that are used to make kava. Kava grows naturally in the South Pacific and individuals consume kava as a beverage, a supplement, or an extract.  Traditionally, the root is broken up, powdered, or ground, then soaked in water to make a tea. In the South Pacific Islands, this tea is frequently sipped socially and during rituals and cultural traditions. Due to its reportedly relaxing effects and smooth, clean finish, the beverage has recently grown in popularity in the United Stat ..read more

About sixty plant species naturally contain caffeine, a stimulant of the central nervous system.[1] The leaves of tea plants and the beans of coffee plants are the most popular sources of natural caffeine. However, caffeine can be created in a lab as well from Malonic acid and dimethylurea.[2]  Aside from lattes and espresso shots, caffeine can be present in other products such as energy drinks and bars, pre-workout supplements, and diet pills. Caffeine anhydrous (which is derived from tea and coffee plants) is used to add caffeine to these foods, drinks, and dietary supplements. You migh ..read more

It’s that time of year again; time for the much anticipated holiday office party. For most, this is a great opportunity to unwind and take your mind off of the end of the quarter financial reports or performance evaluations.  Eating healthy when dining out at social events like these can be a challenging experience when you are trying to stick to your health goals. While it’s easier said than done, in today’s article I'm going to teach you some dietitian-approved tips on how to find that sweet middle-ground so you can have your cake and eat it too!  Don’t Go Starving. Many people ten ..read more

If you've ever Googled, “Is diet or exercise more important for weight loss?" you've probably come across this common phrase that weight loss consists of 80% diet and 20% exercise. But, is this really the case? It’s no surprise that nutrition and exercise are both important parts of a healthy lifestyle, however, in order to lose weight one must be in a calorie deficit. So what is a calorie deficit? Simply put, calories are energy that comes from food and drink, and a calorie deficit happens when you take in fewer calories than you expend each day. The calories you burn or expend each day (AKA ..read more

There are plenty of reasons to incorporate yogurt into your diet. Not only does it offer several important nutrients including protein, calcium, and vitamin D, but it contains live culture, or probiotics, which can enhance the gut microbiota.  There are multiple ways that you can enjoy yogurt that go beyond simply diving into the container with a spoon!  Here are my TOP 5 ways to enjoy this decadent and creamy treat:  Parfait: Create a yogurt parfait by adding layers for your favorite fruits, granola, and nuts. Other add-ins include: chia or flax seeds, dried fruit, low-sugar ce ..read more

Celebrations often mean sugary treats and boozy cocktails. However, considering the number of perks associated with limiting your alcohol intake, it might be worth reconsidering! By using natural sweeteners, fresh fruit and herbs, you can blend or infuse a healthy mocktail that is so delicious no one will miss the alcohol!  Why wouldn't you enjoy a tasty (and nutritious) drink if you could avoid the hangover, spare your liver, and save some calories in the process? Whether you’re sober, pregnant, or just want to cut back on booze, here are 5 simple & delicious mocktails to try this Su ..read more

Updated August 2022 A recurrent theme that I have come across in my years as a dietitian is clients telling me they are making a conscience effort to minimize starch portions on their plate and maximize vegetable portions, but they still aren’t seeing results in their weight loss or diabetes maintenance efforts. What could the problem be? Sometimes it’s because they are eating too many starchy veggies and not enough non-starchy veggies. The major starchy veggies consist of peas, corn, parsnips, winter squash and both white and sweet potatoes. These starchy veggies are going to come in at about ..read more