A Healthier Thanksgiving Meal with Grocery List

According to the Calorie Control Council, the average American will consume 3,000 calories on Thanksgiving – at dinner alone. Drinks, dessert, and appetizers can quickly bring that total to 4,500 calories (consider that a slice of pecan pie is roughly 450 calories). The meal below, which includes dessert, comes to 1,060 calories. The calorie content…

Recognizing Disordered Eating Patterns

When people hear the term “eating disorder,” they often think of anorexia nervosa, bulimia nervosa, and binge eating disorder. While these are the most prevalent eating disorders, avoidant restrictive food intake disorder, pica, orthorexia nervosa, and otherwise specified feeding or eating disorders are more common than many people realize. Below are some symptoms that you…

Some Ugly Truths About Weight Loss

There are some ugly truths about weight loss that many dietitians and health coaches avoid discussing. I choose to talk about them because I want people to understand why it’s so damn hard to lose weight and to stop immediately blaming themselves. I know that this sounds depressing to some, but it’s better to understand…

Happy Halloween the Healthy-ish Way

Most everything Halloween-related in the food world involves copious amounts of sugar, cheese, or ranch dressing. If you type “healthy Halloween” into google, you get results for oranges cut to look like jack-o-lanterns and salads with no dressing. Call me a cynic, but a banana with a face made from three chocolate chips shoved into…

Do You Need An Enzyme Supplement?

A friend recently messaged me about a supplement that she’s taking. It’s advertised as making your stomach flatter and improving your digestion – both great things! It consists of enzymes that break down protein, fat, carbohydrate, fiber, and lactose. The supplement would cost you $300 a year if you took it every day, so it’s essential…

Polypharmacy: A Growing Problem with Free Patient Handout

A new report has confirmed what many people already know – older adults are taking way too much medication. A study published in April 2016 in JAMA Internal Medicine exposed the fact that 38.5% of adults with an average age of 71 take at least five prescription medications. A total of 67.1% take five or…

Spotlight on Chromium

Chromium is perhaps best known for its enhancement of insulin function, but it also influences protein and fat metabolism. It has been hypothesized that chromium facilitates the transfer of insulin across cell membranes. Many studies have shown that chromium might be useful for controlling blood glucose among individuals with diabetes, although no benefit is seen…

Free Handout: The Diabetes Digest

We hear a lot about “plant-based eating,” and for some reason, many people feel the incessant need to make it more complicated than it is. It truly is the simplest and most natural diet in the world. There are no bad vegetables and no criminal fruits. Research has shown again and again that people with…

Pumpkin Spice: Not So Nice? (free handout)

It is my understanding that pumpkin spice is not such a big deal in some parts of the country, but here in the Midwest, it is a big, big deal. Starbucks released the Pumpkin Spice Latte on August 27ththis year. It was 83 degrees here on that day, and cars were wrapped around the building….

Five More “Joint Health” Supplements

Bromelain Bromelain is naturally found in the pineapple plant. When taken on an empty stomach, bromelain acts as an anti-inflammatory. Phlogenzym, a combination of trypsin protein and rutin from buckwheat with bromelain has reduced pain and improved knee function in people with arthritis. According to a 2016 review of studies, bromelain can reduce levels of…