Wellness Blog

Mediterranean Meal Planning

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The mediterranean diet has been extensively researched and has been one of the dietary patterns suggested to help reduce the risk of cardiovascular disease. Research has suggested that the mediterranean pattern of eating may help reduce blood pressure, improve blood lipid levels and reduce markers of blood vessel inflammation. The mediterranean dietary pattern varies slightly depending on the region of the mediterranean but the foundation of the dietary pattern is similar. The best part? The meditteranean dietary pattern is one that you can incorporate because many of the food items are readily available and delicious.   Tips for Creating a…

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May is Celiac Disease Awareness Month

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Did you know that May is celiac disease awareness month? Celiac disease or celiac sprue is a genetic autoimmune disorder. When a person with celiac disease consumes a protein called gluten, which is found in wheat, barley and rye, it damages the villi in the small intestine. The villi play an important role in nutrient absorption and when damaged the body can develop issues with malabsorption leading to malnourishment. Untreated celiac disease can contribute to issues including increased risk of developing some cancers, thyroid disease, osteoporosis, infertility and other autoimmune conditions. Who is at risk for celiac disease? Celiac disease…

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What’s the deal with dairy-alternatives?

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Many people are exploring non-dairy alternatives on the market for various reasons including  allergies to dairy. It is important to note, however, that there are differences in regards to the nutrition profile of these different options.   There are a few important components to keep in mind when evaluating which non-dairy choice might be the best fit for your needs:   Calories: The calories vary quite a bit depending on the non-dairy selection. The lowest calorie choice on the market tends to be almond milk (Average=30 kcals per 8oz) while soy, rice and oat-based milk options (Average=100-120 kcals per 8oz)…

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National Nutrition Month March 2019

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There are different definitions for diet. As a dietitian, the definition I prefer to use is “the kinds of food a person, animal or community habitually eats”. The definition of diet that most people are familiar with is the “restriction to small amounts of food or specific foods in order to lose weight”. Thinking of diet simply as the way we eat versus a restrictive pattern is a much more positive approach. No one diet is right for everyone. Your eating pattern and food choices should be customized to your health needs, nutrition goals and lifestyle. The confusing part? There…

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Satisfying Your Sweeth Tooth

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February is the month that some people celebrate Valentine’s Day and like other holidays this one is often celebrated with food and sweets. Enjoying desserts can be part of a healthy diet but we all need to monitor and decrease how much sugar is added to our diet.   What Are Added Sugars? Added sugars are foods that do not occur in foods naturally. Some foods like milk and fruit have naturally occurring sugars, lactose and fructose respectively. Foods with added sugars, on the other hand, contain sugars that have been added to them in various amounts often to enhance…

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New Customized Meal Planning Services!

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Do you struggle with coming with healthy and delicious ideas for the week? Do you need help with meal planning to help save time on preparing the recipes and grocery list for the week? Have you been having challenges finding a meal plan that works well for your health needs? At the FPCA Wellness Center we can help with all your meal planning needs. In 2019 we will be offering customized meal planning services to help meet your meal planning needs. We will be using Eatlove, a HIPAA approved meal planning portal service to deliver your individual nutrition prescription and…

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A Healthy Holiday Season: Solutions to Common Problems

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Holiday season can be a time filled with joy but also stress. The best way to manage the holiday season is to focus on simple solutions to help manage some of the dilemmas that occur during this time of year. Here are some simple tips to creating a happy and healthy holiday season.   Dilemma: My stress levels increase during the holiday season. Strategies/Solutions: Managing stress levels will look different for every individual. The key is to find some healthy coping techniques and also prioritize that “must do” versus “optional” list of obligations that happen during the holidays.   Here…

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November is Diabetes Awareness Month

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November is Diabetes Awareness Month. This year the American Diabetes Association decided to focus on Everyday Reality as the theme. Diabetes is an everyday reality for the 30 million Americans that are trying to manage the disease. Currently, there is no cure and managing diabetes does require a lot of work. Eating well, staying regularly active, monitoring blood glucose, and taking medications are things that individuals with diabetes need to consider every single day. Regardless of whether an individual is newly diagnosed with diabetes or has been managing the disease for many years they likely have encountered a few myths about…

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Tips for a Healthy Halloween

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As a registered dietitian, I’m often advising parents on a healthy approach to dealing with holidays that are filled with candy and treats. Parents are often concerned about the quanity of treats that their children often receive during these celebratory events. It’s important to set a good example which includes demonstrating how treats can be incorporated into a healthy lifestyle. I’ve included a few tips on how to handle halloween and provided my favorite sweet and savory snack options for the fall. Tips for a Healthy Halloween: Incorporate candy after a balanced meal. Keep favorite treats and donate the rest. Store candy out-of-sight….

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Change Your Approach to Weight Loss: Tips to Avoid “Fad” Diets

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Do you want to lose weight? It’s hard to avoid the myriad of diet advice that is on social media and in magazines. Not to mention the well-meaning advice from family and friends that share their latest and greatest advice regarding the “best” diet to try. The diet industry is a 70.3 billion dollar business that unfortunately doesn’t always offer the best guidance or frankly long-term weight loss results for individuals. How many times you have you tried a diet only to lose the weight and unsuccessfully maintain the weight loss?   Avoiding fad diets is important. They are a…

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