Nutrition & Healthy Living
Evidence-based nutrition guidance translated into practical, real-world application for both individuals and healthcare professionals. Nutrition science, healthy eating, medical nutrition therapy, protein intake, supplements, preventative nutrition.
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Are “Forever Chemicals” Really Forever?
I’d be lying if I said I thought much about the chemicals in my food or cookware. If they’re on the market in the U.S., they must be safe, right? But now, with a toddler at home, I feel a strong obligation to consider these health concerns—especially regarding PFAS, or per- and polyfluoroalkyl substances. What are these “forever chemicals”? How do they end up in my food? Should I be worried, and what can I realistically do? If you’ve had similar questions, let’s take a closer look at some of these recent health claims and explore practical strategies to reduce…
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Seed Oils Uncovered: Are the Risks Greater Than the Benefits?
In recent years, seed oils—such as canola, soybean, sunflower, and corn oils—have become central to discussions on healthy eating. While widely used in home kitchens and food manufacturing, questions have emerged about whether their potential risks may outweigh their benefits. To better inform our choices, let’s take a closer look at the facts about seed oils, including their nutritional profiles, processing methods, and potential impact on health. What are Seed Oils? Seed oils are extracted from various seeds, including canola, sunflower, soybean, and safflower. They’re commonly used in cooking, baking, and food production due to their mild flavor, affordability, and…
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Dietitian Abroad: Japan Edition
As a dietitian traveling abroad, I’m always curious about the unique ways different cultures approach food and nutrition. My recent two-week journey through Japan was no exception, offering both surprises and delightful discoveries when it came to the country’s culinary traditions and eating habits. From mindful eating practices to unexpected flavors, Japan’s food culture left a lasting impression. In this article, I’ll share four elements that stood out during my travels, each offering insight into the fascinating relationship between food, health, and tradition in Japan. The Taste of Tradition Japanese traditional cuisine, known as washoku, emphasizes balance, seasonality, and simplicity.…
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What’s the Deal with Protein Powders?
Protein is an essential macronutrient for everyone, but for people with diabetes, managing blood sugar levels while maintaining a healthy diet is especially important. Supplemental protein can be a convenient way to boost protein intake, particularly for those with active lifestyles or who struggle to meet their daily protein needs through food alone. But what’s the deal with protein powders? Are they really necessary, and how do you choose the right one? Here’s a breakdown of everything you need to know. What are Protein Powders? Protein powders are concentrated forms of protein derived from various sources, such as: Whey (a byproduct…
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It’s Game Time! Healthy Snacks for Football Season
It’s that time of year again—game time! As an avid Broncos fan, it’s hard to pass up the opportunity to watch the game with friends and family. However, it’s tempting to reach for snacks that aren’t the healthiest, especially for those managing diabetes. Here are three of my favorite diabetes-friendly options to keep your blood sugar in check while you enjoy the action. #1 Veggies and Hummus Veggies and hummus make an excellent snack for people with diabetes because they offer a perfect combination of fiber, healthy fats, and protein, all of which help regulate blood sugar. Non-starchy vegetables like…
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Is the “Diabetic Diet” a Thing of the Past?
If I had a dollar for every time I received a referral to provide education on the so-called “diabetic diet,” I’d be a very wealthy lady! While I understand the good intentions behind these referrals—helping patients develop sustainable eating patterns that support effective glycemic management—I can’t help but wonder what referring providers believe this magical “diabetic diet” really is. The term “diabetic diet” often implies a one-size-fits-all approach, but the reality is far more nuanced. Join me as I explore some of the most common dietary patterns for managing glycemia. Common Diabetes Eating Patterns Before the discovery of insulin, people…
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The Many Benefits of Breakfast
Breakfast is often hailed as the most important meal of the day, and for good reason. A nutritious morning meal can set the tone for the rest of the day, providing the energy and nutrients your body needs to function optimally. Irregardless of your plans for the day, making time for breakfast can significantly impact your health, mood, and productivity. Enhanced Cognitive Function Studies have shown that eating breakfast can improve memory, attention, and overall cognitive function. For students and professionals, this means better performance at school or work. A balanced breakfast that includes whole grains, fruits, and proteins can…
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Non-Nutritive “Artificial” Sweeteners and Weight Loss
A new study recently presented at the European Congress on Obesity found that replacing regular table sugar with non-nutritive or “artificial” sweeteners can help adults maintain weight loss with no added risk of developing type 2 diabetes or cardiovascular disease. Interestingly, this recommendation is at odds with the World Health Organization (WHO), which advises against using sugar substitutes for weight loss. So you may be wondering how you can best maintain weight loss while minimizing the health risks associated with sugar and non-nutritive sweeteners? Navigating these Recommendations The conflicting recommendations highlight the complexity of dietary science and individual health needs.…
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Eating Out with Celiac Disease
Celiac disease is a chronic autoimmune disorder where ingestion of gluten leads to damage in the small intestine, causing various gastrointestinal and non-gastrointestinal symptoms, with the primary treatment being adherence to a strict gluten-free diet. Despite the well-known sources of gluten, such as wheat, barley, rye, malt, and some oats, cross-contamination in restaurants can pose significant challenges. However, with advance planning, it is still possible to enjoy a night out with friends. Finding Gluten Free Restaurants For individuals who dine out regularly, cross-contamination is almost unavoidable. The key is to minimize exposure by choosing restaurants that prioritize gluten-free customers and…
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Protein and Healthy Aging
A recent study published in the American Journal of Clinical Nutrition highlights the significance of protein intake in preserving the health of older adults. This is particularly important for middle-aged and older females, who are more prone to experiencing muscle decline after menopause. Keep reading to discover the crucial role of protein as we age. How Does Protein Support Healthy Aging? Protein plays a crucial role in both the cognitive and physiological functions of the brain. Neurotransmitters such as serotonin and dopamine, important for regulating mood, focus, memory, and cognition, are synthesized from amino acids. Proteins serve as essential building…
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Macronutrients and Aging
A recent study revealed that macronutrients, particularly protein intake during midlife, are linked to enhanced brain function in older age. This underscores the long-term impact of dietary choices on cognitive health and reinforces the importance of a balanced diet throughout the lifespan. How do Macronutrients Affect Brain Health? Carbohydrate, fat, and protein play distinct roles in promoting overall brain health. Carbohydrate is broken down into glucose, which serves as the brain’s primary fuel source. Opting for complex carbs like whole grains, fruits, and vegetables ensures a steady energy supply, supporting optimal cognitive function. Individuals transitioning to a lower-carb diet may…
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Is Glucose the New Gluten?
Recently, a news media outlet asked me whether glucose is becoming the new gluten, hinting at whether nutrition trends have led to an unjustified fear and preoccupation with blood sugar. The media outlet referenced the impact of social media influencers like #GlucoseGoddess and Signos Health, that promote a hyperawareness of blood glucose outside the setting of diabetes. Are they on to something? Should we be tracking our glucose in an effort to prevent diabetes and promote optimal health? Does Blood Glucose Matter Outside of Diabetes? Understanding the connection between blood sugar levels and our mood, energy, and food cravings can encourage healthier…
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Prenatal Vitamins Beyond Pregnancy
I am frequently asked about prenatal vitamins by my pre- and postpartum clients. Both the American College of Obstetrics and Gynecology (ACOG) and the Academy of Nutrition and Dietetics (AND) recommend using prenatal vitamins during preconception, throughout pregnancy, and during lactation—whether nursing or pumping. Occasionally, I encounter clients who continue taking prenatal vitamins long after their baby has weaned. I caution against this practice because our nutritional needs are distinct during pregnancy. Instead, I recommend considering either a multivitamin or supplementing with specific nutrients as needed. What are Prenatal Vitamins? Prenatal vitamins are tailored to meet the unique needs of…
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Dietitian Abroad: Southern Italy & Meal Timing
I am often asked by my clients for recommendations on meal patterns and timing. Is it ok to skip breakfast if I’m not hungry? Will skipping breakfast cause me to gain weight? Is it unhealthy to eat after 8pm? What about intermittent fasting? With such diverse eating patterns in the United States, it’s not surprising that many need guidance on this topic. A recent trip to southern Italy had me rethinking my own preferences for meal timing and the importance of consistency, especially with kiddos at home. In this post, I’ll walk through some unique features of meal timing in…
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Happy National Nutrition Month!
March is officially national nutrition month and as a registered dietitian nutritionist—it’s my month to shine!
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Ketogenic vs Mediterranean: A Dietary Face-Off
“What should I eat now?” is by far the most common question I hear from the newly diagnosed. The answer is both simple—and complex. Eating for good glucose management can vary greatly. Age, gender, baseline metabolism, taste preference, and even elements of nutrigenomics shape how our bodies respond to food. The two most commonly adopted eating patterns for improved glycemic control is a variation of the Ketogenic diet and the well-known Mediterranean diet. The Mediterranean Diet Largely plant based, the “Medi diet” promotes fruits, vegetables, whole grains, beans, nuts, legumes, olive oil and herbs. Fish, seafood, poultry, eggs, cheese and yogurt…
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Nutrition Strategies for Managing Postprandial Glucose
Managing blood sugars after meals can be tough. The rise is often steep and unexpected, leaving individuals scrambling to intervene—more rapid-acting insulin, a brisk walk, a liter of water—sometimes even a call to the doctors office.
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Dietitian Abroad: Germany Edition
It seems like ages ago that we celebrated the Christmas holiday in Southern Germany, but looking back at our food photographs brings the tastes and memories alive. To experience a quintessential Christmas in Bavaria – of gingerbread, winter markets, and gluhwein – has been a goal of mine since my college study-aboard in Berlin. Lucky for us, this was the year! Located in south-eastern Germany, the Bavarian region has a rich 1500+ year history of beer making, salt-mining and monasteries. Today, most associate this area with world-famous Octoberfest, disneyesque Neuschwanstein castle, and the headquarters of luxury-car manufacturer BMW. As tourists visiting during the holiday…
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Dietitian Abroad: Paris Edition
Ah, Paris. City of love, lights, amazing food, and our spring vacation. What’s not to love about this international metropolis only an 8-hour plane ride from Denver? We had a blast as you can see from the pictures below, and hopefully, you will consider Paris as your next culinary adventure destination, if you haven’t already! The scalloped potato (aka. Gratin Dauphinois) dish in Parish is strong; especially during the colder months. Don’t miss this amazing lunch/dinner to stay warm while wandering the streets of Pairs! Croissants, cheese, and coffee – what more to life could you want!? But it’s all…
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Debunk the Junk: The “Keto” Diet
If you’ve stood in the grocery checkout line sometime in the last year, then I am sure you’ve noticed the ketogenic diet on the cover of almost every health and wellness magazine. Promising weight loss, improved acne, neurological repair, and the reversal of type 2 diabetes, the keto diet has many reported health claims. But what is the keto diet? Does it really work? Should I try it?
