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Health Tips

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

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

Seven Ways to Help you Stay Hydrated!

Seven Ways to Help you Stay Hydrated!

Our bodies are around 60% water, give or take.

Staying hydrated is important. Just because it’s cold and you may not be sweating as much, doesn’t mean we can’t get dehydrated in the winter! Beginning stages of dehydration can make you feel a little lethargic, may cause headaches, cause a feeling of “hunger” yet it’s thirst, dry skin, chapped lips, and constipation. When too much water is lost from the body, the organs, cells, and tissues fail to function, which can lead to dangerous complications.

By: Carol Aguirre MS, RD/LDN

Health Trends for 2019

Health Trends for 2019

Hello, 2019! While many trends come and go, these ones are here to stay in our book.

A fresh new year brings a host of buzzworthy health and nutrition topics that are important to Nutrition Connections (NC). The healthy eating movement has transitioned from a diet to a healthy lifestyle. Health food trends only continue to gain momentum.  So what’s new for 2019?

By: Carol Aguirre MS, RD/LDN

New Year..New you!

New Year..New you!

HAPPY NEW YEAR…Or happy *almost* New Year!

As 2018 ends, one thing is for certain, 2019 is going to be all about setting ourselves up for emotional, mental, spiritual, and physical success. So why not try the following ways to make 2019 your year!

 By: Carol Aguirre MS, RD/LDN

Nutrition & Marathon Training Tips

Nutrition & Marathon Training Tips

Marathon & Nutrition Training Tips:

Nutrition has always been a crucial player in my own running victories and failures (so many failures). My experience over the years has helped me form a few nutrition do’s and don’ts during training. Keep in mind that nutrition is very individual and there will always be exceptions but overall, I think this list is applicable for most runners.

By: Carol Aguirre MS, RD/LDN

6 Tips for a Healthy and Happy Thanksgiving

6 Tips for a Healthy and Happy Thanksgiving

Thanksgiving comes once a year, so why not go ahead and splurge? Most pack on a few pounds during the holidays and keep that extra weight permanently. However, Thanksgiving does not have to sabotage your weight. A little know how can satisfy your desire for traditional favorites and still enjoy Thanksgiving festivities.

By: Carol Aguirre MS, RD/LDN

“What I eat in day”

 “What I eat in day”

Are the “What I Eat In A Day” Posts Promoting Healthy Relationships With Food?

As the holiday season rolls around,diets and stressing about what foods you're eating can bring upon unnecessary anxiety. What matters is that you're eating whole foods that nourish your body and are meeting your unique nutritional goals and needs. Read More.

By: Carol Aguirre MS, RD/LDN

Whole Foods lifestyle 101

Whole Foods lifestyle 101

Staying nourished!

 If you’re new to a whole foods lifestyle and don’t know where to start or just need a refresher, start with these food principles for better health and well-being.

 Keep reading to learn all about the Nutrition Connections (NC) food philosophy!

By: Carol Aguirre MS, RD/LDN

SuperFoods

SuperFoods

Super Foods:

I’m all about making nutrition as simple as possible and one easy way to boost your nutrition is to simply add more of the good stuff! I’m sharing 4 of my favorite common superfoods that are probably already in your kitchen. You can easily incorporate into your favorite meals, snacks, or smoothies to boost the nutrition content.

By: Carol Aguirre MS, RD/LDN

Ways to combat Stress during the Holidays or Any day!

Ways to combat Stress during the Holidays or Any day!

Ways to combat stress during the Holidays or any day!

The shopping and crowds. The back-to-back diet-busting parties. The holiday season often brings unwelcome guests — stress and depression. And it's no wonder. The holidays present a dizzying array of demands — parties, shopping, baking, cleaning and entertaining, to name just a few. We understand how easy it is to feel not so wonderful at this most wonderful time of the year. Stress is not a bad nor good thing, it just IS. The way we react, handle, manifest, and manage stress is where the typical trouble associated with stress will occur. Stress impacts our health and bodies in a multitude of ways including:

By: Carol Aguirre MS, RD/LDN

How to choose the best Protein Powder

How to choose the best Protein Powder

Protein powders are a quick way to help ensure that your body is nourished and satisfied. We use them for a variety of reasons such as for weight loss, to improve sports performance and build muscle mass, and for overall wellness. See what criteria should be on your checklist before buying.

By: Carol Aguirre MS, RD/LDN

Probiotics 101

Probiotics 101

What are the benefits of taking probiotics? Bacteria have a reputation for causing disease, so the idea of consuming a few billion a day for your health might seem hard to swallow. A growing number of scientific evidence suggests that you can treat and even prevent some illnesses with foods and supplements containing certain kinds of live bacteria.

By: Carol Aguirre MS, RD/LDN

12 Foods and Drinks with surprising amounts of Sugar

12 Foods and Drinks with surprising amounts of Sugar

Eating too much sugar is really bad for your health. It's been linked to an increased risk of many diseases, including obesity, heart disease, type 2 diabetes and cancer. Many people are now trying to minimize their sugar intake, but it's easy to underestimate how much you're actually consuming.

One of the reasons is that many foods contain hidden sugars, including some foods and drinks that you wouldn't even consider to be sweet.

By: Carol Aguirre MS, RD/LDN

Healthy Snack Ideas for Work

Healthy Snack Ideas for Work

Healthy snack ideas are so hard to come up with sometimes. I'll admit that I definitely fall into the same old snack rut time and get bored with eating the same old thing. It's hard to get through a whole day of work without getting hungry or remembering to eat between meals. Choosing healthy foods in the right proportions is the key! Here are a few tasty snacks that are perfect for work breaks most of them require a refrigerator or a microwave, but a few can be stashed in your desk drawer for easy nibbling. 

By: Carol Aguirre MS, RD/LDN

Healthy Skin from the Inside Out

Healthy Skin from the Inside Out

We’ve all heard the saying, “you are what you eat”, well there is some truth to that! You already know that filling your diet with power foods—like dark leafy greens and citrus—can help beat chronic conditions like heart disease and diabetes. The food you eat—from wrinkle-fighting antioxidants in fruits and vegetables to hydrating healthy fats in fish—may matter to your skin almost as much as it does to your waistline. Did you know that certain foods can also work wonders on your skin? There’s a growing body of research showing that diet really does affect your complexion. What you eat can affect your hormone balance, cause acne, and create or lessen inflammation, which is associated with skin aging.

By: Carol Aguirre MS, RD/LDN

How to practice mindful eating

How to practice mindful eating

What is mindful eating?  

It's based on the Buddhist concept of mindfulness. It’s the act of focusing attention on present moment experiences. Involves being fully aware of what is happening within and around you now, in the moment. Eating mindful includes noticing the colors, smells, flavors, and textures of your food; chewing slowly; getting rid of distractions (cell or computer) and learning to cope with guilt and anxiety about food.

Apply that to a meal, and mindful eating means paying attention to the food you’re eating, making you less likely to thoughtlessly plow through a bag of potato chips, for instance.

By: Carol Aguirre MS, RD/LDN

How to Spot Added Sugar

How to Spot Added Sugar

We all know that too much sugar is bad for our health, however, we may not realize how often sugar shows up in our home.  It's the added sugar that's problematic. Not the natural sugars such as lactose in milk and fructose in fruit which are packed with nutrients and fiber, that help slow absorption. It’s the added sugar -such as corn syrup, corn sweetener, invert sugar.

Spotting added sugar in food should be easy, right? Just read the label. It can be a little tricky. Food manufacturers call sugar by more than 60 different names.

If you’re going to protect your family from the health risks (cardiovascular disease, fatty liver,  leaky gut, type 2 diabetes, and certain cancers) of too much added sugar, you’ll need to outsmart food manufacturers.

By: Carol Aguirre MS, RD/LDN