Wellness Blog

Cultivating a Healthy Body Image in Children

Posted on:

The health and appearance of our body can change throughout our life. Body image or how we think and feel about our body is very important. A positive body image is associated with better body care and improved self-confidence. Unfortunately, body dissatisfaction impacts about 90% of women and girls and between 40-60% of men and boys. It has been seen in children as young as five years old.    Parents and caregivers can play an important role in promoting a positive body image. Here are a few tips for promoting a positive body image in your home.    Avoid Negative…

Read More »

Posted in

Back-to-School Breakfast Ideas

Posted on:

Breakfast can be a great way to increase the fiber and nutrients in your diet if you make the right choices. Incorporating a source of protein as well as produce is typically a great way to make sure that you are choosing something that will keep you full until your next snack or meal.    Here are a few ideas for making the most of the first meal of the day:    #1: Overnight Oats Making your own overnight oats is simple and a great way to prepare several days of breakfast at one time. Additionally, homemade overnight oats tend…

Read More »

Posted in

Family Meals Matter

Posted on:

How many nights per week does your family sit down and eat together? There are many benefits of taking time to eat together as a family. At the Family Dinner Project they cite research that suggests that the benefits of sitting down regularly to a simple nourishing meal together may help children in more ways than one. Benefits of family dinners for children may include: Better academic performance Higher self-esteem Greater sense of resilience Additionally, regular family meals have been associated with lowering the risk of: Substance abuse Teen pregnancy Depression Obesity Eating disorders Creating time for family meals is…

Read More »

Posted in

Introducing New Food to Your Little Ones

Posted on:

What our little ones eat matters. Developing healthy eating behaviors is a critical part of development as our children grow from babies throughout childhood. Parents play a critical role in introducing foods as well as role modeling healthy eating habits. Here are a few tips on introducing new foods to the little ones in your life.   Tip #1: What Mom Eats Matters:   Babies start tasting food as early as in the womb. Researchers have found that a baby’s sensory system is able to pick up on the flavor of foods from the mother’s diet that travels through the…

Read More »

Posted in

Mediterranean Meal Planning

Posted on:

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…

Read More »

Posted in

May is Celiac Disease Awareness Month

Posted on:

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…

Read More »

Posted in

What’s the deal with dairy-alternatives?

Posted on:

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)…

Read More »

Posted in

National Nutrition Month March 2019

Posted on:

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…

Read More »

Posted in

Satisfying Your Sweeth Tooth

Posted on:

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…

Read More »

Posted in

New Customized Meal Planning Services!

Posted on:

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…

Read More »

Posted in