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 […]

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 […]

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 […]

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 […]

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 goal with […]

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 […]

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

In the world we live 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 struggling […]

Healing Your Adrenals – The #1 Challenge

In the world of nonstop stimulation and stress we live in, 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 […]

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 […]

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 is Latin for cross […]

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 […]

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 […]

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:  Curb Inflammation and Balance Hormones. 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 your microbiome is […]

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 […]

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 […]

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 is […]