All in Health Tips

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

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

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

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? 

How to eat healthy during Passover

Passover is a challenging time of the year for the health conscious! This Jewish religious holiday often brings with it bigger meals, later mealtimes and sweet treats. The holiday socializes eating with loved ones and requires less physical activity. Rest assured, there are ways to stay healthy during Passover despite its food restrictions.

By: Carol Aguirre MS, RD/LDN

Fruits for an improved Digestion

Your digestion plays a dynamic role in your health! It’s responsible for absorbing nutrients and eliminating waste. Unfortunately, many people suffer from digestive problems like bloating, cramping, gas, abdominal pain, diarrhea/constipation and among other reasons.

One of the common themes I discuss with my clients is all about digestion. I talk about ways to improve digestion, tips to decrease bloating, how to have regular bowel movements, and much more.

It’s a topic I love talking about! I wanted to share some fiber-rich fruits for digestion so you can start incorporating into your diet to help aide in bowl movements.

By: Carol Aguirre MS, RD/LDN

Quality matters.. don't skimp on these!

A handful of ingredients deserve the splurge. We’re talking quality over quantity. Not all ingredients are created equal. Some are nutrient dense ingredients, specifically, these are the ones you don’t want to skimp on.

Most would agree that they want the most nutrients for their dollar when they’re grocery shopping. That’s why it’s important to know which foods are worth splurging on.

Your body will thank you!

Spirulina the Superstar!

Spirulina is a type of blue-green algae considered a superfood due to its excellent nutritional content and health benefits. Spirulina has a high protein and vitamin content, which makes this popular among the plant-based communities. Research suggests that spirulina has antioxidant and inflammation-fighting properties.

By: Carol Aguirre MS, RD/LDN

Meal Planning 101

Meal planning 101

A fundamental tool for healthy eating!

Try this tip so you never get bored with meal planning. If you’re new to meal planning or a pro, then you know there’s a possibility that you can get bored. Meal planning is one of several tools I use as a dietitian with my clients to keep them on track with their health goals. It’s a simple system, yet it can be overwhelming to start.

I understand!

By: Carol Aguirre MS, RD/LDN

Mistakes when going Vegan...AND how to avoid them

Mistakes when going vegan….and how to avoid them

There is no “right” or “wrong” way to eat. Each of us are unique. Our dietary needs, caloric requirements, lifestyle, etc. are all highly individualized and can change depending on what you're dealing with at the time.

It’s clear that we would all benefit from eating more veggies/fruits—more whole foods. For some people that means eating 100% plant based or vegan and for others that just means trying to get to your servings in a day. Whatever you are, there are a few issues when people transition into a more plant-based diet.

The goal is to help make it as easy as possible for you to incorporate more plants into your diet and find a balance that is realistic for you!

Note that these recommendations are also relevant if you aren't plant-based but struggle with low energy and healthy eating.

By: Carol Aguirre MS, RD/LDN