Mindful Eating over the Holidays

The holidays provide a dizzying array of influences that can set you up to fall into the spiral of unwanted weight gain, moodiness, brain fog, and exhaustion. The combination of stress, decreased levels of serotonin due to shorter days, consumption of sugar and refined carbohydrates, and reduction in your exercise program is a set-up for […]

By |December 3rd, 2018|Uncategorized|0 Comments

Craving carbs as the days grow shorter?

As the temperature dips and the days get shorter it gets a little more challenging to eat a healthy diet. Have you noticed that you are craving more carbohydrates? This is not just you! With the decrease in light, we tend to eat more food, specifically carbohydrates—starches and sugars.

Some scientists say that we consume an […]

By |November 14th, 2018|Uncategorized|Comments Off on Craving carbs as the days grow shorter?

6 Compelling Reasons to Eat Apples

As the apple harvest moves into high gear, let’s take a look of the benefits of this seasonal food. Apples are a great source of antioxidants, flavonoids and fiber and have been praised as one of the top 10 healthy foods. Here are 6 reasons to eat apples:

Plant Pigments

Apples are a good source of […]

By |October 4th, 2018|Uncategorized|Comments Off on 6 Compelling Reasons to Eat Apples

The #1 Key to Balancing Your Hormones

It’s your gut. A healthy gut is paramount to optimal health. That is why I wrote my eRecipe Book, Cool the Fire Within: Balance Hormones and Curb Inflammation with Food. It’s full of recipes with foods (there’s a link to one below) that feed the good bacteria and creates a healthy microbiome.

Did you know that […]

By |June 21st, 2018|Uncategorized|Comments Off on The #1 Key to Balancing Your Hormones

Tried & True Remedies for Hot Flashes, Fatigue, Depression, Insomnia

Some folks see menopause as a condition that needs to be treated. Let’s bust that myth and look at how you can get your second wind after menopause. I recently blogged about foods to improve your estrogen levels.

As I said in that blog, I think we (and the medical community) often confuse low estrogen with […]

By |May 14th, 2018|Uncategorized|Comments Off on Tried & True Remedies for Hot Flashes, Fatigue, Depression, Insomnia

Nutrition for Postmenopausal Vitality

 

Estrogen is the hormone that most defines you as a woman. It gives you curves. It also builds and maintains the structure of our sex organs and regulates the menstrual cycle. Just as important, it protects our hearts, bones, brains and eyes. Estrogen also helps to keep our cholesterol levels down and plays a role […]

By |April 13th, 2018|Hormones|Comments Off on Nutrition for Postmenopausal Vitality

Boost Your Stress Resilience with these Special Herbs (Adaptogens)

Most of my midlife female clients are challenged with high cortisol levels. It’s a side effect of living in the modern-turned-on-all-the-time world. With the stress of work and relationships, cell phones always ringing and dinging, family pressures, and the constancy of the internet and social media, we never get a break. You may be experiencing […]

By |March 21st, 2018|Hormones, Uncategorized|Comments Off on Boost Your Stress Resilience with these Special Herbs (Adaptogens)

Puffy? Headaches? Weight gain? This may be the reason

In the world we live in, it is not uncommon for midlife women to experience estrogen dominance. We are constantly barraged by estrogen from the food we eat, the products we use, and the toxins we are exposed to. Environmental estrogens are everywhere. So, if you are feeling overwhelmed, moody, irritable, suffering from insomnia and […]

By |March 19th, 2018|Uncategorized|Comments Off on Puffy? Headaches? Weight gain? This may be the reason

Healing Your Adrenals – The #1 Challenge

In the world we live in of non-stop stimulation and stress, it’s easy to create adrenal fatigue. The adrenal glands are walnut sized glands that sit on top of your kidneys.They are responsible for producing many hormones and helping you respond to stress and perceived threats by secreting the hormone cortisol, also known as the […]

By |March 16th, 2018|Uncategorized|Comments Off on Healing Your Adrenals – The #1 Challenge

Crazy for cruciferous vegetables

Well first of all, what are cruciferous veggies? Vegetables such as cauliflower, broccoli, cabbage, kale and other leafy greens, Brussel sprouts, arugula, turnip, radishes, kohlrabi, watercress, bok choy and others are considered crucifers. The origin of the name comes from the shape of the flowers of the vegetables whose four petals resemble a cross. Cruciferae […]

By |March 8th, 2018|Uncategorized|Comments Off on Crazy for cruciferous vegetables

Spring: The Season of Detox

As the days get longer and the energy shifts, it’s a great time of year to be thinking about creating more vitality in your life. After a long winter of indulging in holiday favorites and comfort foods, you may feel like you need to press a reset button on your body for spring.

So, it’s a […]

By |March 8th, 2018|Uncategorized|Comments Off on Spring: The Season of Detox

Healing Your Adrenal Glands – The “Emergency Gland”

Pity the poor little Adrenal Glands (aka the “Emergency Gland”). Look what they have to deal with:

The most common hormone imbalance that I see in my practice is cortisol. This is because your adrenals are constantly trying to respond to stress and perceived threats by secreting cortisol and other substances to help you cope. The […]

By |March 1st, 2018|Hormones, Immune System, Uncategorized|2 Comments

Go for the easy healthy eating changes in 2018

By now, the first week in February, most people have given up on their New Year’s resolutions because they are too challenging or unrealistic.

But wait a minute.  You were serious when you said you wanted to eat more healthfully in 2018, right?

Here is my best advice.  Pick some simple things that you can change and […]

By |February 9th, 2018|Goals, Resolutions, Uncategorized|Comments Off on Go for the easy healthy eating changes in 2018

Realistic Food Resolutions for 2018

It’s resolution time again.  And it is very easy to set ourselves up for failure by setting goals that will be impossible to reach.  Most people have given up their resolutions the second week of the new year precisely for this reason.

This year it may be more reasonable to pick goals that will help you […]

By |January 10th, 2018|Uncategorized|Comments Off on Realistic Food Resolutions for 2018

Cranberries

Thanksgiving is here and many of us will be incorporating cranberries into our traditional holiday meals. This nutritious berry rates very high in ORAC value which is an attempt to quantify the “total antioxidant capacity” of foods. It’s this antioxidant activity that naturally combats inflammation.

Since Inflammation has been linked to just about every chronic illness […]

By |November 19th, 2017|Uncategorized|Comments Off on Cranberries

Tend to your Gut – Boost your Immune System

Did you know that approximately 80% of your immune system resides in your gut? And that right now is the best time for you to be supporting your immunity to protect yourself from seasonal threats during the holidays and the rest of the winter season?

One of the best ways to tune up your immune system […]

By |November 9th, 2017|Cold & Flu, Immune System, Uncategorized|Comments Off on Tend to your Gut – Boost your Immune System

Are You Suffering from Smoothie Fatigue?

Do you ever get tired of drinking the same smoothies day in and day out and feel like you are suffering from smoothie fatigue? I find that many of my clients think smoothies are a great idea because they are loaded with protein to control cravings and low on the glycemic index if you pick […]

By |November 7th, 2017|Uncategorized|2 Comments

Feel Great After a Cleanse–Don’t Retox after you Detox

Cleansing is a great way to help you feel better fast, just make sure you don’t retox after the detox.  I am just finishing a 3-week cleanse and about to start a group cleanse with my clients in my Rejuvenation Jump Start program.  It’s a great way to honor the change from the summer to […]

By |September 22nd, 2017|Uncategorized|Comments Off on Feel Great After a Cleanse–Don’t Retox after you Detox

I am a Registered Dietitian and this is how I eat to manage cravings

As a Registered Dietitian Nutritionist for over 35 years, this is the style of eating I practice to manage cravings.

I love the food I eat and like to keep it simple.  I start my day with a good amount of protein.  Usually I am shooting for around 20 grams of protein, at least 5 grams […]

By |September 4th, 2017|Uncategorized|1 Comment

Conquer Cravings by Hydrating

Hydration is a key to conquering your cravings.  It can be hard to distinguish between dehydration and hunger.  If you aren’t conscious of this link, it is easy to mistake thirst for hunger.
Dehydration and hunger
Chronic dehydration is more common than you may think.  Recent research says that 75% of us are walking around in a […]

By |August 28th, 2017|Uncategorized|Comments Off on Conquer Cravings by Hydrating

Fats control cravings

The wonderful thing about fat, is that it has a high satiety value. This means it helps to control cravings and manage your waistline because you feel fuller for longer.  When you eat fat, cholecystokinin (CCK) and the gut hormone YY Peptide (PYY)are released.  These two hormones control appetite and satiety. Appetite is decreased, hunger […]

By |August 23rd, 2017|Uncategorized|Comments Off on Fats control cravings

Sugar more addictive than cocaine?

Some researchers say that sugar is 8 times more addictive than cocaine.  One of the best things you can do for your health, cravings and your waist line is to stop eating sugar.  But it is not just sugar that we need to be careful about.  Refined carbs can be addictive, too.

Refined carbs are foods […]

By |August 16th, 2017|Uncategorized|Comments Off on Sugar more addictive than cocaine?

Simple and easy ideas to reduce cravings by eating protein for breakfast.

According to a University of Missouri study, you can reduce cravings by eating protein for breakfast.  The study published in Nutrition Journal, showed that brain scans of high-protein breakfast eaters showed reduced activity in areas of the brain associated with cravings.

Participants in the study either skipped breakfast, ate a normal breakfast (13 grams of protein) […]

By |August 2nd, 2017|Uncategorized|Comments Off on Simple and easy ideas to reduce cravings by eating protein for breakfast.

Sleep is Key for Weight Management

Sleep could be the #1 key to weight management. Many of my clients tell me that one of their biggest challenges is getting a good night’s rest. Generally, they find themselves hungrier the next day after a short night. You may have heard of the compelling research that links sleep deprivation to weight issues, hormone […]

By |July 21st, 2017|Uncategorized|Comments Off on Sleep is Key for Weight Management

How to Conquer Cravings More Easily

Scientist are still working on piecing together the puzzle around how to conquer cravings.  Some of it is related to hormones and some to mindless eating.  One thing we know for sure is that every craving starts with a cue.

Identifying Cues and Hormones to Conquer Cravings

Any cue that is associated repeatedly with a particular food […]

By |July 7th, 2017|Uncategorized|Comments Off on How to Conquer Cravings More Easily

Berries and nutrition in season

Fresh berries are in season and getting great nutrition and delicious flavor couldn’t be easier right now.   Strawberries are at their peak.  Blueberries, raspberries and blackberries are not far behind. Not only are these colorful packages sweet and appetizing but they are powerhouses when it comes to nutrient density.
6 reasons to eat more berries
They Help […]

By |July 1st, 2017|Uncategorized|Comments Off on Berries and nutrition in season

Let’s get real…finding real extra-virgin olive oil

What is real extra-virgin olive oil?
Real extra-virgin olive oil is hard to find.  Let’s start first with a definition.  Extra virgin means the oil has been produced entirely by mechanical means without the use of any solvents, and under temperatures that will not degrade the oil. Handling the olive oil in this way yields a […]

By |June 9th, 2017|Uncategorized|Comments Off on Let’s get real…finding real extra-virgin olive oil

Natural treatment of seasonal allergies

Natural treatment of seasonal allergies is a timely subject.  The weather is beautiful here in the Monadnock region of New Hampshire but for some this time of year is fraught with challenges. Budding and flowering trees are a reminder of discomfort and symptoms instead of joy and ease for many people.

The symptoms of allergy such […]

By |May 5th, 2017|Uncategorized|Comments Off on Natural treatment of seasonal allergies

5 Super Veggies for Spring Detoxification

Try these 5 super veggies for a spring cleanse.  During the spring, vegetables like dandelion greens, spring onions and garlic greens are great for detoxing.   Your body needs it after a long winter.

I must admit though, as I look out the window at the April Fools snow storm here in the Monadnocks of New Hampshire, […]

By |April 1st, 2017|Uncategorized|Comments Off on 5 Super Veggies for Spring Detoxification

Foods to Manage Stress and Overcome Weight Loss Resistance

If you are struggling to lose weight, eat foods that manage stress to overcome weight loss resistance. To move the needle on the scale, understand that the old calories-in/calories-out model doesn’t tell the whole truth.   Several other things can affect fat loss. It’s no longer just about dieting and calories. It’s about the quality of […]

By |February 24th, 2017|Uncategorized|Comments Off on Foods to Manage Stress and Overcome Weight Loss Resistance

Celebrate National Heart Month: Eat Healthy Fats

It’s National Heart Month and a great time to talk about healthy fats.  I think most of us have gotten the message that healthy fats are an important part of a well-balanced diet.  But some consumers are confused about what constitutes a healthy fat.  And others are concerned that fat might still make them fat.

Let’s […]

By |February 10th, 2017|Uncategorized|Comments Off on Celebrate National Heart Month: Eat Healthy Fats

Commercial Salad Dressings are Unhealthy

Check out the labels on commercial salad dressings.  You will be shocked to see how unhealthy they are.  And hard pressed to find a dressing with 100% olive oil.  Instead you will find soybean oil as the primary ingredient.  Soybean oil is highly refined, stripped of nutrients and high in omega 6 fats.  But more […]

By |January 26th, 2017|Uncategorized|Comments Off on Commercial Salad Dressings are Unhealthy

5 Mindful Eating Tips to Help You Lose Weight

As enthusiasm for new year’s resolutions starts, to wane many people are looking for help to lose weight.  Instead of dieting this year, consider mindful eating to help you reach your goals.

In our culture, most of the eating we do is totally mindless.  We grab a protein bar here or a pastry and coffee there […]

By |January 21st, 2017|Uncategorized|Comments Off on 5 Mindful Eating Tips to Help You Lose Weight

New Years Resolution: Don’t Resolve to Diet to Lose Weight

Have you made a resolution to lose weight this year through dieting?   One in three Americans resolve to improve health by dieting to lose weight but that doesn’t mean it works.  Most of us have fallen off the wagon already.

According to US News and World Report, a whopping 80% of New Year’s resolutions fail.

When […]

By |January 12th, 2017|Uncategorized|Comments Off on New Years Resolution: Don’t Resolve to Diet to Lose Weight

Surviving Holiday Stress Eating

Surviving holiday stress eating is always an issue at this time of year because Thanksgiving is here and the holidays are pretty much in full swing.  I am having  conversations with friends who are feeling a little out of sorts and not exactly ecstatic that the holidays are here.  Some are complaining about the election, […]

By |November 21st, 2016|Uncategorized|Comments Off on Surviving Holiday Stress Eating

10 Tips to Boost Your Immune System

 

As we get closer to the holidays, it is smart to have a strategy in place to boost your immune system.  A better diet can help enormously.

Start with more fruits and vegetables. Unfortunately, many of us don’t get enough. Think about how you can add more of these nutrient packed foods to each meal.
For […]

By |November 11th, 2016|Uncategorized|Comments Off on 10 Tips to Boost Your Immune System

Shorter days, calories and serotonin

As the temperature dips and the days get shorter it gets a little more challenging to eat a healthy diet.  On a chilly day, it sometimes feels easier to curl up on the couch with a bowl of canned soup.  And with the decrease in light, we tend to eat more food, specifically carbohydrates—starches and […]

By |November 1st, 2016|Uncategorized|Comments Off on Shorter days, calories and serotonin

Eat more fiber to boost weight loss

When it comes to losing weight one simple piece of advice is more helpful than the diet of the month, counting calories, supplements and portion control. Eat more fiber to boost weight loss!

People who eat more fiber tend to have a healthier body weight.  High fiber diets are healthier because fruits, veggies, nuts and seeds, […]

By |August 11th, 2016|Uncategorized|Comments Off on Eat more fiber to boost weight loss

8 Tips to Improve Cortisol Balance

Learning how to improve cortisol balance can be key in successful weight management. In the world we live in of non-stop stimulation and stress, it’s easy to disrupt cortisol balance and create adrenal fatigue. The stress response created by deadlines, crazy schedules and never having enough time to do what needs to be done creates […]

By |July 14th, 2016|Uncategorized|Comments Off on 8 Tips to Improve Cortisol Balance

Estrogen and Weight Loss Resistance

You may have heard that estrogen dominance makes it difficult to lose weight.  Well let’s start with an explanation of what it is.  It’s a hormone which simply means that it is a chemical messenger created by the body to help different parts of the body communicate with one another.

Estrogen is the hormone that gives […]

By |June 30th, 2016|Uncategorized|Comments Off on Estrogen and Weight Loss Resistance

Eat Local for Optimal Health

The arrival of the warm spring weather is a great reminder to eat with the seasons.  There is nothing better than biting into a ripe warm sweet strawberry straight from the garden of a farmer who you know by name.  Or watching the veggies you have planted start to flourish in your garden.

Right now I […]

By |June 9th, 2016|Uncategorized|Comments Off on Eat Local for Optimal Health

Healthier Memorial Day Barbecue

It’s been a long spring this year in the northeast and Memorial Day weekend is finally here.  Now is a great time to enjoy the outsides and fabulous warm evenings.  It’s the perfect occasion for the summer cookout.

I love this time of year because if the grill is on it usually means less dishes to […]

By |May 27th, 2016|Barbecue, Summer|Comments Off on Healthier Memorial Day Barbecue

Put Out the Fire: Prevent Inflammation

Inflammation is part of the body’s defense system so it is essential to the healing process. Without it, injuries and simple infections could be deadly. But too much of a good thing can be dangerous. Chronic low grade inflammation is linked to heart disease, stroke, diabetes, peripheral vascular disease, cancer and dementia.

So what’s the challenge? […]

By |May 16th, 2016|Uncategorized|Comments Off on Put Out the Fire: Prevent Inflammation

Summer Celebrations—Secrets to a healthier barbeque

Summer has finally come to the Monadnock region. The solstice has passed and the 4th of July weekend has come and gone. This is a great time to enjoy the long summer days and fabulous warm evenings. It’s the perfect occasion for the summer cookout.

I love this time of year because if the grill is […]

By |July 3rd, 2015|Barbecue, Summer|Comments Off on Summer Celebrations—Secrets to a healthier barbeque

Beating the Cold and Flu Season

The cold and flu season is definitely upon us. Many of you have heard by now that the vaccine that was developed in anticipation of this season has substantially missed the mark leaving many people wondering what they can do to protect themselves.

Food and targeted supplements can be important tools to keep your immune system strong […]

By |January 30th, 2015|Cold & Flu, Immune System|Comments Off on Beating the Cold and Flu Season

New Year Resolutions Gone Sideways?

One in three Americans resolved to better themselves in 2014 and the vast majority of resolutions were about health.  Unfortunately, as of mid month, 75% of those folks who had good intentions have already given up!

If this applies to you, don’t be hard on yourself.  There are several reasons why people are challenged by resolutions:

1.  […]

By |January 20th, 2014|Goals, Resolutions|Comments Off on New Year Resolutions Gone Sideways?

Wicked Healthy Soup

Smart Nutrition wins “Wicked Healthy Soup” Award at Monadnock Wellness Festival
Smart and Spicy Lentil Soup
This year Smart Nutrition won “Wicked Healthy Soup” for its Smart and Spicy Lentil soup at the Monadnock Wellness Festival in Peterborough, NH. The soup is a perfect choice for an anti-inflammatory diet because it is made with lots of plant foods […]

By |December 19th, 2013|Awars, Monadnock Wellness Festival, Soup|Comments Off on Wicked Healthy Soup