Our bodies need protein in order to build and repair muscle tissues, bone, nails, hair, organs and blood vessels. It is important eat enough protein every day, ideally from lean sources of fish, poultry, seafood and other animal sources. Plants also contain protein; however, it requires more careful attention to get all of the building…

Believe it or not, maintaining bone health is an extraordinarily complex physiological process that takes place throughout your entire lifespan and is highly dependent on the foods you eat. Some of the misinformation about bone health that you can still find online states that bones stop growing after you turn 18, it is impossible to…

1. Veggie-based (very low fat, high micronutrients) Vegetables are some of the most nutrient-dense foods per calorie—packed with fiber, vitamins, and antioxidants while being naturally low in fat. 👉 Pair with: Cut them up to make them an attractive plate of food – top with parsley, cilantro or chives. 2. Fruit (naturally fat-free + nutrient…

Who likes homemade high protein waffles? If you haven’t tried it yet, here a  link to  THE BEST high protein waffles! Everyone who has tried them, just loves them. https://www.hummusapien.com/high-protein-waffles As promised, we gave away a waffle maker, and a Penzey’s Spice advent calendar to our top two winners of the January step contest! Why…

This morning at 4:00 am we watched in horror as Lindsey Vonn, the most accomplished woman in downhill ski racing, crashed 15 seconds into her comeback race for an Olympic Gold Medal. Olympic champions get a lot of attention, particularly those who decide to re-enter competition after a knee replacement, and a few more miles…

In the fog of misinformation about nutrition and weight loss, it is easy to lose sight of something critical – the power of everyday eating habits. Even as dietitians, we tend to focus our nutrition education for others, forgetting ourselves the power of moderation and simple changes. After finishing a very grueling 9-month internship, I…

Happy New Year and welcome to peak citrus fruit season! In addition to being a popular football tradition, did you know the New Year’s Day Orange Bowl tradition was originally designed to advertise the peak harvest of Florida navel oranges? Here are a few other citrus fruit stats you may not know. One single orange…

Take a Breath! Let me be straight up—the release of the long‑awaited Dietary Guidelines for Americans, 2025–2030 (U.S. Department of Agriculture [USDA] & U.S. Department of Health and Human Services [HHS], 2025) took my breath away, and not in a good way. Yes, I read them while I was in Leadville, and while it’s hard…

Let’s go to Las Vegas and eat some broccoli, says no one, ever! Recently my husband and I decided to make a quick trip out west to see the Wizard of Oz, and before we get to the food, I will start out with a Big ‘ole WOW. Dorothy at the Sphere is something everyone…

Why does my dietitian ask me about exercise? The answer is because physical fitness goes hand in hand with nutrition – and in order to have optimal health span you need both.   Any body composition goals that involve gaining muscle or strength requires both balanced nutrition and exercise. Think of the formula as nutrition (macros)…

Crack! Pecan pie is staple of the holiday season but the process of breaking through that hard shell to get to that meaty nut can be a labor-intensive process.  Growing up we would make an annual Christmas visit to San Angelo, Texas where my grandfather would sit in the living room, shelling fresh pecans that…

Anyone who is familiar with authentic New Mexican food knows that when you order your food “Christmas” it means to put both red and green chile on top! Can you eat at least one red or green vegetable every day this month? Eating a variety of different colored vegetables will give you a mix of…

What are some easy ways to keep your holiday eating plans in check while still having fun?  It can be done! Surprisingly holiday weight gain is as much caused by lowered activity levels as it is by eating that holiday turkey! Enjoy the festivities but start with a game plan! Here are my most favorite…

“Can I eat a cupcake, or is that a bad food? Carrots are good for me, right?” These are great questions—and the answer isn’t as simple as good or bad. It really depends on what your body needs. Take cupcakes, for example. They’re full of carbohydrates. For a teen athlete in a growth spurt, that…

This is the time of year when people start to spend more time indoors – school has started, the weather is cooling off and snow will be here soon! Increased indoor living means less vitamin D through natural sunlight, and more spreading of germs. Ready or not, the inevitable start of cold and flu season is upon us!

The Energy Vitamin… Vitamin B12 is sometimes referred to as the “energy vitamin” because of its critical role in the process of converting the food we eat into energy. However, it also has many other roles that are equally important!