Weekly Dietitian Tip: Vision and Nutrition (1/2)

Did you know eating certain foods can help you prevent conditions like cataracts, macular degeneration, and glaucoma?    Kale has nutrients that may protect your eyes from sunlight damage, and decrease the risk of age-related changes in your eyes. Similarly, other foods like broccoli, kiwi, peas, red grapes, yellow squash, oranges, corn, papaya, and pistachios may […]

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Weekly Dietitian Tip: Protein

Whether you follow a vegan, vegetarian, gluten-free, or all foods included diet, one thing they all should have in common is this:  Make sure to always include a source of protein in every meal!   Protein is always easy to include as there is such a variety to use. Look for eggs, lentils, beans, nuts and […]

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Weekly Dietitian Tip: Happy New Year

If you’re like many other people, you are probably extra motivated right now to improve your health and fitness. It’s a great idea to start the new year off with your best foot forward for a fresh start!   If you’d like help receiving a complete health plan customized specifically for you, visit the front desk […]

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Weekly Dietitian Tip: Heathier Peppermint Mocha

Bolthouse Farms is a brand I recommend a lot when it comes to salad dressings, but they also have healthier versions of holiday drinks!  A “short” size at Starbucks provides 8 oz, or, 1 cup. A short peppermint mocha from Starbucks provides: 270 calories, 11 grams of total fat, and 37 grams of added sugar.  It is […]

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Weekly Dietitian Tip: Holi-DAY Nutrition

We are officially in the thick of the winter holidays. We’ve had Halloween, Thanksgiving, probably some birthdays, and are now headed into December holidays!  Even though there are so many occasions to celebrate, keep in mind that these are only holi-DAYS. One singular day in the month. With there being 31 days and 4 weekends […]

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Weekly Dietitian Tip: Thanksgiving Tips

Thanksgiving tips: If you celebrate Thanksgiving, consider these tips to keep the holiday a healthy one!   Eat breakfast. As a Dietitian I don’t recommend not eating until the big meal to “save all your calories”. Typically, not eating all day leads to overeating later, and consuming more total calories than you would have had by […]

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Weekly Dietitian Tip: Halloween Candy

October is the month where there seems to be Halloween candy everywhere you turn. While a little bit can fit into a healthy diet, you’d be surprised to know how quickly the added sugar adds up in those fun size candy bars. The guidelines on recommended added sugar intake vary between 25-50 g a day […]

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Sugars, Sweeteners, and What’s Best for Your Health with RD Kaylee Brown

Join us for a fun educational seminar to learn about sugar, sweeteners, and how to navigate your options during the holidays. If you’ve ever been confused about which sugar packet to pick in the coffee line or what it means when the label says “made with pure cane sugar,” this seminar is for you! Join […]

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Weekly Dietitian Tip: Fun Food Fact – Apples

Besides pumpkins, apples are also popular fruits around this time of the year. All varieties of apples are good sources of Vitamin C, an important nutrient for a strong immune system. Hence the saying, “an apple a day keeps the Doctor away!” Apples are also good sources of fiber, an important nutrient to prevent the […]

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Weekly Dietitian Tip: Pumpkin Pancakes

It’s fun to mix up nutrition throughout the seasons. Pumpkin is a great source of Beta-Carotene, which is an antioxidant that reduces the risk of developing certain cancers and protects against heart disease and some aspects of aging. Visit myplate.gov for “5 ways to Pumpkin”, or keep checking your app each week to see some of those […]

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Weekly Dietitian Tip: Your Daily Five

It’s a good rule of thumb to strive for 5 servings of fruits and vegetables a day. Typically, that means 3 cups of veggies and 2 cups of fruit. This might sound like a lot, but here are a few tips to make it easier: Have 1.5 cups of vegetables at lunch and 1.5 cups […]

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Weekly Dietitian Tip: Fun Food Facts – Potatoes

Fun food fact: You might think that white potatoes are nothing but unhealthy calories, but did you know they actually provide a lot of nutrition? Potatoes are packed with fiber, antioxidants, vitamins, and minerals. When you hear potassium, you might think of bananas. However, potatoes have more potassium than bananas, which is an important nutrient […]

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Weekly Dietitian Tip: Berry Banana Smoothie Recipe

Try this amazing smoothie for a burst of antioxidants and a burst of flavor! Ingredients: -1/2 Carton Banana Premier Protein Shake (individually packaged) -1/2 C. Milk -1/4 C. Orange Juice -1 C. Red grapes -1 C. Frozen Berry mix -1 (best if frozen) Banana Notes: -Frozen Berry mix: blueberry, raspberry, blackberry -Milk: Whatever type you […]

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Weekly Dietitian Tip: Healthy School Lunches

Do you have kids you’re packing school lunches for? Here are some healthy ways to vary it up, keep it appetizing, and continue nourishing those little bodies. Peanut butter and jelly à peanut butter with grapes or blueberries in the middle , with extra on the side Turkey sandwich on whole grain bread à cut into 4 triangle pieces […]

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Weekly Dietitian Tip: Omega 3’s

Omega 3 fatty acids provide anti-inflammatory, cholesterol-lowering, and mental acuity-improving properties. There are three types that are all necessary in the diet: EPA (found in fatty fish like salmon) DHA (found in fatty fish like salmon and in whole eggs) ALA (found in plant foods like canola oil, walnuts, flax seeds, chia seeds, kidney beans, […]

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Weekly Dietitian Tip: A Healthy Plate

Building a healthy plate for each meal is a simple way to help lower your risk for developing chronic diseases like heart disease, diabetes, some types of cancer, and help you manage your weight. Aim to follow these simple steps: Make ½ of your plate Non-starchy vegetables and fruit Make ¼ of your plate starchy […]

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Weekly Dietitian Tip: All About Fats (Part 3 of 3)

​Saturated fats are the type of fat that we do want to limit.   Saturated fats raise cholesterol and contribute towards inflammation. Foods high in saturated fat also tend to be high in sodium, added sugar, and additional calories. Saturated fats are found in foods like whole dairy products, butter, coconut oil, highly processed meats like bacon, sausage, […]

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Weekly Dietitian Tip: All About Fats (Part 2 of 3)

When it comes to fats, we do want unsaturated fats in our diet. Unsaturated fats still play an important role in health and wellbeing, as well as supporting healthy weight loss. Unsaturated fats help lower cholesterol, reduce inflammation, support brain and nerve function, and protect against dry eyes. Look for foods like nuts (walnuts, peanuts, almonds, etc.), […]

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Weekly Dietitian Tip: All About Fats (Part 1 of 3)

Have you ever considered a low-fat diet to lose weight? In theory, it makes sense to eat less fat to lose fat off your body. However, that’s not always the case! There are 2 main types of fats. One is chalked full of health benefits, while the other harms your health. In short, unsaturated fat […]

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Weekly Dietitian Tip: Meal Prepping (Part 2 of 2)

​2 Ways to Meal Prep: Full and Partial Full: Prepare & portion into containers ahead of time to easily pull from the fridge.  (Example: Prepare 5 containers of chicken, rice, & veggies per person.) Partial: Prepare INGREDIENTS of meals ahead of time that you can easily turn into various meals.  (Example: Prepare a large amount […]

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Weekly Dietitian Tip: Meal Prepping Part 1

5 ways meal prepping can help your health and fitness: Make healthier choices in busy moments Save time in deciding what to eat & cooking from scratch Save money from not going out to eat Prevent symptoms like lack of focus, fatigue, shaky hands, and irritability from getting too hungry Prevent overeating after being too […]

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Weekly Dietitian Tip: Watch Your Sodium Intake

The recommendation for daily sodium intake is 1500-2300 mg. Those with certain heart conditions should adhere to 1500 mg a day, while generally healthy adults should get no more than 2300 mg a day. According to the CDC (2021), most Americans get more than 3400 mg a day! What’s more, 71% of our sodium intake […]

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