Eat some potassium!

We’ve heard about eating potassium rich foods to avoid muscle cramps but eating more potassium can also help protect your arteries from high salt foods.  High blood pressure causes strain and damage to your arteries which in turn can cause heart disease.  Potassium lessens the effect of sodium so in addition to eating a low... Read more »

10 reasons you are not losing weight

You get to the gym regularly to workout, you’re watching what you eat, you’ve cut down on alcohol…so, why aren’t you losing weight?  Here are 10 reasons you might not be losing weight as quickly as you want to: 1.  You’re doing too much cardio exercise- cardio exercise is important for weight loss but resistance... Read more »

MIND diet

Can what you eat prevent Alzheimer’s disease?  There is research that shows that eating certain foods and avoiding some as well lowers your risk of Alzheimer’s by 53%!  The MIND diet is a combination of the Mediterranean and DASH (aimed for people with high blood pressure) diet.  Here are some of the recommendations that you... Read more »

2015 Dietary Guidelines

The dietary guidelines have proposed some new nutrition concepts that are worth highlighting.  The old school food guide pyramid was misleading (like eat mostly starches but didn’t tell you what kind) so we were focusing on portion control and eating enough of each food group.  Now the guidelines are a little more specific and focuses... Read more »

Staples for your pantry

In an ideal world we eat all fresh real food all the time.  In reality, we need some packaged food for convenience and cooking so here’s a list of good staples to keep in your pantry and why. 1.  Dried or canned beans- beans are a great source of fiber, protein, potassium, and calcium.  If... Read more »

What does the dietitian eat?

Many of my clients ask me what I eat every day so here it is. 12 foods I eat every day or almost every day 1.  Avocado 2.  Spinach or kale 3.  Chocolate 4.  Eggs 5.  Omega 3 Fatty Acid supplement 6.  Nuts 7.  Broccoli 8.  Plain yogurt 9.  Olive oil 10.Raisins 11. Berries 12.Beans... Read more »

Should I be having protein powder after my workout?

Should you have protein powder after your workouts?  If so, which ones are good?   It depends on your goals, your workouts, your overall diet, and your preferences.  Real food is always the best for optimal nutrition but it’s unrealistic to always have real food with our on the go lifestyles.  Protein powders can provide you... Read more »

Is your crockpot dusty?

If you aren’t using your crock pot, clean that thing up and use it!  You don’t have time to cook, you get home late and starving, you aren’t eating enough vegetables….cooking with your crock pot is a great for those who don’t have time to cook and who want to get in multiple food groups. ... Read more »

Beet it

If beets are not in your nutrition plan, let me tell you why you should rotate it in.  Beets are low in calories and high in nutrients- Vitamin A, C, B vitamins, iron, calcium, and antioxidants.  Beets are known to be used for sports performance too. Beet juice is high in nitrate which converts to... Read more »

Sour to Sweet with Miracle Berry

Miracle berry is a berry that when eaten makes sour foods taste sweet.  This miracle fruit contains a glycoprotein called miraculin that binds with the taste buds and becomes a sweetness inducer with acidic foods.  I tried it for the first time at Berrista, a new coffee shop in Old Irving Park.  The idea is... Read more »