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 […]
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 […]
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:
Apples are a good source of […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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) […]
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 […]
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 […]
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 […]
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 […]
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 […]
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, […]
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 […]
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.
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 […]
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 […]
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.
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, […]
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.
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 […]
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, […]
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 […]
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 […]
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 […]
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 […]
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? […]
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 […]
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 […]
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:
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 […]