Six Reasons You’re Waking Up Hungry in the Middle of the Night

It’s hard to feel positive, eat well, and stay calm when you have had a bad nights sleep. If you are waking up in the middle of the night or in the morning feeling famished, it’s likely that your body isn’t getting what it needs.

If you feel ravenous in the middle of the night or super early in the morning, there may be some nutritional issues that you need to address. Read on to learn why and what you can do to fix it.

By: Carol Aguirre MS, RD/LDN

Banana Almond Raisin Cookies

Learn how to make the best banana almond raisin cookies that just so happen to be vegan and gluten free (if needed). They’re perfectly soft, fluffy, full of flavor and easy to make!

There’s nothing like a fresh batch of cookies with a tall glass of milk, am I right?

Sweet Potato, Yellow Beets, Garbanzo Beans, and Kale Bowl

This Sweet Potato Bowl is a delicious way to enjoy roasted fall root vegetables – just add some maple-temon tahini dressing and crispy chickpeas and you're set!

It's pretty much perfect for any and all kinds of food restrictions and diets. This meal is vegan, gluten-free, high-fiber and filled with lots of flavor!

It only requires 30 minutes. And it’s ridiculously healthy – loaded with vegetables, fiber- and protein-rich chickpeas, and a maple, lemon-tahini sauce that’s so good you’ll want to put it on everything.

By: Carol Aguirre MS, RD/LDN

Foods that Help Reduce High Blood Pressure

Did you know you can reduce your blood pressure with foods currently (most likely) in your kitchen? Did you know that diet and lifestyle changes can significantly regulate high blood pressure?

According to the Centers for Disease Control and Prevention, 75 million adults have high blood pressure (nearly one in three of adults). Research has shown that certain foods can lower blood pressure. Dietary changes and other lifestyle modifications can reduce high blood pressure while lowering the risk of associated conditions.

**In this article, we discuss foods that can help to reduce high blood pressure and provide the scientific evidence.

By: Carol Aguirre MS, RD/LDN

Bride Wellness 101

Congratulations! You’re engaged! So now what? Planning a wedding, pinning wedding inspiration, excited about this happy time, and wanting to feel your best. So, you start reading more blogs to find ways to help you feel and look your best. Hopefully, that’s why you are here!

Instead of doing what so many brides do-choose extreme measures to drop the pounds-FAST! Some of those “quick fixes” may work a little but often they fail—miserably. That's because quick fixes, diet pills, and extreme exercise plans don't usually deliver, particularly in the long run. Wouldn't you rather make smart, reasonable and sustainable changes to your current diet and fitness plan to help prevent the "inevitable" weight gain? So instead of using the time leading up to your big day to sculpt yourself down to some magic number, take this time to become your healthiest you!

By: Carol Aguirre MS, RD/LDN

Easy Baked Stuffed Apples

Easy Baked Apples: My Favorite!

You can’t have enough ways to enjoy fresh apples this time of year. It's the best fruit of the season and they're everywhere. If you're looking for an easy way to use up your apple stash or just in need of a quick and tasty dessert, this baked apple recipe is perfect.

These are simply baked apples that are cored and filled with a bit of sweet mixture of raisins, honey, walnuts, and cinnamon. It's a healthy dessert with very little sugar and it will fill your home with the most inviting aroma.

By: Carol Aguirre MS, RD/LDN

My Top Tips to Loose Body Fat

How can I lose body fat? This is a question I am asked frequently, so I thought I’d share a little more on this topic!

So, let’s talk about what body fat is. Fat is stored in the body when the number of calories consumed is higher than the number of calories burned. It doesn’t matter if it’s protein calories or fat calories or carbohydrate calories - if more energy is entering the body than leaving, the body stores extra energy as body fat. And we need body fat! If you want to improve your body composition, know that loosing body fat and being able to sustain that new body fat percent takes time and consistency - but it's possible!

Incorporating healthy habits into your every day is the key to a healthy lifestyle. Start slow, reach out for support, and give yourself time during the process. Check out my tips to lose body fat in an effective way.

By: Carol Aguirre MS, RD/LDN

How to Eat Healthy with your Significant Other

You may have the best intentions of maintain a healthy lifestyle, but when temptations arise in the comfort of your home, it's way harder to do. Our partners are often the center of our support system, this is our strongest asset to feeling supported, however, sometimes the most challenging. We all have our own health goals and so does your partner, this isn’t about making the change for someone else, it’s more about communicating with your partner on how to get on the same page, why, and what it might look like.

Here are a few simple tips for you and your partner to get healthier, together!

By: Carol Aguirre MS, RD/LDN

Plant Based Protein Sources

Plant-Based Proteins Sources

Learn about my top plant-based proteins and how to incorporate them into your meals.

Curious about plant protein, how to use it and what are the best plant-based protein foods? I get more and more people are interested in reducing their use of animal products. A shift away from animal products is getting easier with more nutritious plant-based foods available.

 “How can I get enough protein without eating meat?” I guarantee you, it’s easier than you think if you incorporate these sources of plant-based protein.

Regardless of what lifestyle you practice, we all can benefit from a diet rich in plants, along with the fiber, minerals, phytonutrients, and health benefits that they provide.

By: Carol Aguirre MS, RD/LDN

Chia Pudding

Chia Pudding

Enjoy this energy boost with plant-based protein and fiber.

Chia puddings are great to make because they’re so quick, easy, and limitless in possibilities. Make this the night before for a decadent breakfast or mid-day snack for the week PLUS they will give you an energy boost with plant-based protein and fiber. Keep reading for ideas on delicious chia pudding combos!

By: Carol Aguirre MS, RD/LDN

Vegan Pesto

This recipe requires just 5 minutes, 1 bowl, and 6 ingredients to make.

Creamy
Zesty
Garlicky
Healthy
& EASY to make

The base is fresh parsley and garlic with a splash of lemon juice for acidity and brightness.

To make it a sauce, I rely on a mix of extra virgin olive oil and water. If you’re trying to avoid oil, feel free to sub vegetable broth or water!

The easiest vegan pesto in 5 minutes! Flavorful despite being dairy-free, plus an option for lower oil/fat. It's the perfect plant-based spread!

By: Carol Aguirre MS, RD/LDN

Glowing Skin Smoothie

Glowing Skin Smoothie

A thick and creamy green smoothie full of healthy fats, protein, and nutrients important for overall skin health.

A new way to add to your skincare routine! This smoothie is full of vitamins, minerals, antioxidants, specifically those for great skin, hair, and nail health. Not only are you nourishing your skin on a cellular level with this smoothie, but it’s also simple and tastes amazing!

This contains acai, kale, carrots, hemp seeds, spirulina (to learn more read HERE), and plant-based protein powder the perfect ingredients for radiant skin. It’s rich in vitamins C, A, K, zinc, iron, protein (vegan based protein powder), fiber, and healthy fats. The mixture of greens, fruit, protein, and healthy fats make this smoothie completely satisfying.

By: Carol Aguirre MS, RD/LDN

Weight Loss AND Hormones

Weight Loss AND Hormones

 What happens when you feel as if you’re doing everything right!  You eat right, you get enough sleep. But the weight won’t come off? Well, a potentially missing piece could be your hormones?

Hormones function as messengers between body systems to regulate your physiology and behavior, such as digestion, metabolism (weight loss/gain), respiration, tissue function, sleep, stress, growth, movement, reproduction, and mood.

Hormonal disproportions happen when there is too much or too little of a hormone in the circulation. Due to the vital role in the body, even small hormonal imbalances can cause side effects throughout the body.

By: Carol Aguirre MS, RD/LDN

Is Bloating Normal?

Is bloating normal?

What Is Bloating?

Bloating occurs in your stomach, happens when your gastrointestinal tract is filled with air or gas. You feel as if you’ve eaten a big meal and there is no more room in your stomach, which may look bigger and distended. It can be very uncomfortable.

The uncomfortable feeling that sneaks in after a large meal, most of us have all experienced at least once.

What Causes Bloating?

Do you suffer from bloating often? It may be as a result of harmless habits. There are many reasons you may feel bloated. Most causes are simple, harmless, and easily treatable. You’re not alone!

Read on to find out what causes bloating, why you may be bloated, and what you can do about it.

By: Carol Aguirre MS, RD/LDN

My top Tips to Keep you Regular

My top Tips to Keep you Regular

Not a subject everyone wants to talk about, but certainly an important topic!  Not having a regular bowl regimen affects not only your digestive system, but also the body as a whole. This disrupts the functioning and health of your gut and can totally affect your mood.

Let’s discuss what exactly is normal when it comes to bowel function? How many times a day or how many days till you do have a poop?

By: Carol Aguirre MS, RD/LDN

Tips to reduce your SUGAR intake

According to the Dietary Guidelines Advisory Committee has cited sugar as one of the biggest health concerns and recommends that sugar make up 10% or less of our daily calorie intake. The American Heart Association recommends that no more than half of your daily discretionary calories comes from added sugars (about 6 teaspoons or 100 calories for women, and 9 teaspoons or 150 calories for men). The CDC reports that the average American eats between 13 and 20 teaspoons of added sugar a day (about 230 calories for women, and 335 for men).

While sugar is naturally found in foods like fruits and vegetables, this type has little effect on your blood sugar and is considered very healthy.

Fruits and vegetables also contain lots of healthy vitamins and minerals.

The danger is from added sugars in processed foods.

Here are just a few that sugar impacts:

  • Hormonal imbalances like PCOS and endometriosis

  • Low energy / fatigue

  • Excess belly fat

  • Problems sleeping

  • Depression, mood disorders

  • Skin issues, acne

  • And the list goes on….

Tips to limit your sugar intake:

By: Carol Aguirre MS, RD/LDN

Is Fiber important for Gut Health?

Is Fiber important for gut health?

Fiber is found in most whole foods we eat from vegetables, fruits, to legumes and grains. But why is fiber important for gut health, digestion, and our overall health?

Read more about this important part of your diet.

By: Carol Aguirre MS, RD/LDN

What's the Deal with Collagen?

What’s the Deal with Collagen?

There is no denying that collagen is HOT right now. Instagram is loaded with bloggers and influencers promoting it as this miracle powder that can basically stop the aging process, reduce wrinkles and give you goddess level locks and the dewiest skin and it can now be found in just about everything from creams to powders to pills.

By: Carol Aguirre MS, RD/LDN

Prebiotics 101

Probiotics are your gut’s best defense in the world of the microbiome. They’re the “good” bacteria that fight off inflammation and disease and boost your immunity.

But what about Prebiotics?

Prebiotics are non-digestible fiber compounds or carbohydrates that help feed the probiotics and help them grow. There are plenty of excellent ways to get prebiotics — you might already be eating them — garlic is one!  I’m breaking down how prebiotics and probiotics work together to help you stay healthy and keep your immune system strong. 

WHAT ARE PREBIOTICS?