Advice for Eating

04/26/2026

04/25/2026

Stress is a normal part of life, but how we respond to it can have a powerful impact on our eating habits. Many people notice that when stress levels rise, their relationship with food changes. This is often referred to as stress eating, and it’s something almost everyone experiences at some point. There’s a biological reason for this.

When you’re stressed, your body releases hormones like cortisol, which can increase appetite and trigger cravings, especially for foods high in sugar, salt, and fat. These foods provide quick energy and comfort, which is why they’re often the go-to during overwhelming moments.

There’s also an emotional component. Food can temporarily soothe stress, provide distraction, or create a sense of relief. While this response is completely human, relying on food as a primary coping mechanism can lead to a cycle of overeating followed by frustration or guilt.

The goal is to understand why you are stress eating and build healthier ways to respond.

This is where a balanced eating pattern, like the Mediterranean diet, can help.

The Mediterranean diet emphasizes whole, minimally processed foods such as vegetables, fruits, whole grains, healthy fats, and lean proteins. These foods help stabilize blood sugar levels, support brain health, and keep you feeling satisfied, making it easier to manage cravings and avoid extreme highs and lows in hunger.

If you’re working on improving stress eating habits, here are a few simple strategies to start with:

Pause before eating and check in with your hunger
Build balanced meals with protein, fiber, and healthy fats
Avoid skipping meals throughout the day
Find non-food ways to manage stress
Keep nourishing snacks available

Most importantly, remember this: Progress matters more than perfection.

Stress eating isn’t a failure, it’s a signal. And with small, consistent changes, you can build a more balanced and supportive relationship with food over time.
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04/24/2026

Diet quality is mainly built through inclusion, not exclusion.

When you exclude foods, you are not just removing items from a plate. You are narrowing your nutrient pool and increasing your likelihood that something important drops below adequate. It may show up immediately or in months or years to come.

A more resilient approach is built around inclusion. Regularly eating a wide variety of vegetables, fruits, whole grains, legumes, lean proteins, dairy or fortified alternatives, nuts and seeds is how most people naturally cover micronutrients and fiber.

This does not mean that food exclusion is inherently wrong. There are valid reasons to remove certain foods, including allergies, intolerances, medical conditions, ethical or religious choices, access or simply preference. Context always matters. The key distinction is whether those foods are being removed from an informed position, with a plan to replace what they provide, rather than out of fear, trends, or oversimplified nutrition narratives.

Developing a nutrient deficiency is rarely dramatic in the short term, but it is far more consequential long turn than consuming a food that's been unnecessarily framed as "bad". If something comes out of the diet, something else needs to step in and do the same job.

04/23/2026

Spring in the South means one thing: crawfish season. Tables covered in newspaper, piles of bright red crawfish, corn, potatoes, and plenty of Cajun seasoning. But a question I hear often as a dietitian is: Are crawfish boils healthy or unhealthy?

The answer might surprise you.
The crawfish themselves are actually a very lean and nutrient-dense protein source. A typical serving of crawfish tails (about 3 ounces) contains roughly 70 calories, around 14 grams of protein, and very little fat. They also provide important micronutrients like B vitamins, iron, and selenium, which support energy metabolism and immune function.

In other words, the seafood itself is not the nutritional concern.
What tends to make crawfish boils tricky from a health perspective is everything surrounding the crawfish. Traditional boils include potatoes, corn, and other vegetables, which can absolutely contribute fiber and nutrients. However, because the food is often spread across a table and eaten socially over time, it becomes very easy to lose track of portions.

Another major factor is sodium. Crawfish boil seasonings are intentionally bold and flavorful, but they are also extremely high in salt. That heavy seasoning is what often leads to the familiar next-day bloating and water retention many people experience after a boil. For individuals managing blood pressure or cardiovascular health, this is something to be mindful of.

The good news? You can absolutely enjoy a crawfish boil while keeping nutrition in mind.

A few simple strategies can make a difference:
Pay attention to portion sizes rather than eating mindlessly
Stay well hydrated, especially with high-sodium meals
Add more vegetables like mushrooms, bell peppers, or green beans if you’re hosting
Balance the meal with lighter foods earlier in the day
Keep alcohol moderate, since it can increase both sodium intake and overeating

At the end of the day, food is also about culture, community, and celebration. Crawfish boils are a Southern tradition that bring people together, and with a little awareness around sodium and portions, they can absolutely fit within a balanced lifestyle.

Sometimes wellness isn’t about avoiding the foods we love, it’s about understanding them and enjoying them thoughtfully.

04/22/2026

When it comes to frozen fries, the ingredient list and cooking oils matter more than most people realize. These sweet potato fries from Roots Farm Fresh stood out to me for a few reasons.

First, they’re made from organic upcycled sweet potatoes, meaning perfectly nutritious potatoes that might otherwise go unused are repurposed into food rather than wasted. Reducing food waste is an important piece of building a more sustainable food system.

Another highlight is the cooking oil. These fries are prepared with organic avocado oil, rather than the seed oils commonly used in frozen fries. Avocado oil is naturally rich in monounsaturated fats and works well at higher cooking temperatures.

The fries are also steam-blanched, a technique that helps preserve flavor and nutrients while creating that classic crispy-outside, tender-inside texture once baked.

The ingredient list is refreshingly simple:
*organic sweet potatoes
*organic avocado oil
*a light batter made from organic starches and seasonings

They’re also gluten-free, vegan, allergen-friendly, and seed-oil free, making them accessible to a wide range of dietary needs.

One feature I especially appreciate: for every pound purchased, the company donates a pound of fresh sweet potatoes to help address food insecurity.

04/21/2026

Your liver is one of the hardest working organs in your body. It works around the clock to filter toxins, metabolize nutrients, regulate blood sugar, and support digestion. Because of this, what you eat plays an important role in helping your liver do its job efficiently.

While detox teas and juice cleanses often claim to “cleanse” the liver, the truth is that your liver already has a built-in detox system. The best way to support it is through consistent nutrition and lifestyle habits.

One of the most effective approaches is simply eating a variety of plant foods, particularly vegetables rich in antioxidants and beneficial plant compounds.

Some vegetables that stand out for liver health include:

Cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower, which contain compounds that support the liver’s natural detoxification enzymes.
Leafy greens such as spinach, kale, and arugula, which provide antioxidants that may help protect liver cells and reduce inflammation.
Beets, which contain betalains and betaine—compounds associated with antioxidant activity and support for fat metabolism in the liver.
Artichokes, which contain plant compounds that support bile production and may help the liver process fats more efficiently.

It’s also helpful to remember that no single food determines liver health. What matters most is your overall eating pattern.

A balanced diet that includes vegetables, fruits, whole grains, lean proteins, and healthy fats can help support liver function over time.

Some simple habits that can support liver health include:

Eating a variety of vegetables regularly
Pairing vegetables with healthy fats like olive oil, nuts, or seeds
Staying hydrated
Limiting excessive alcohol intake
Getting regular physical activity
Prioritizing sleep

The goal isn’t quick fixes or detox trends. Long-term habits are what truly support liver health. Small, consistent choices can make a meaningful difference over time.

04/19/2026

Simple is POWERFUL 💥
Living a healthy lifestyle does not need to be complicated.
You can do this 💪

04/18/2026

Good luck to all of those competing in Ironman Texas 🏊️🚴🏃
and the Boston Marathon 🏃‍♀️💙💛

04/17/2026

One of the most researched eating patterns for heart health is the Mediterranean diet and for good reason. This way of eating is inspired by traditional dietary patterns found in Mediterranean regions like Greece, Italy, and Spain. Instead of focusing on strict rules or eliminating foods, the Mediterranean diet emphasizes whole, minimally processed foods that support overall health and longevity.

Research has consistently shown that following a Mediterranean-style eating pattern may support cardiovascular health by improving several key risk factors, including cholesterol levels, blood pressure, inflammation, and blood vessel function.

A major reason this dietary pattern benefits heart health is its emphasis on healthy fats. Olive oil, nuts, seeds, and fatty fish provide unsaturated fats that support healthy cholesterol levels and help reduce inflammation.

Another key component is the high intake of fiber-rich foods, such as vegetables, fruits, legumes, and whole grains. Fiber plays an important role in lowering LDL cholesterol, supporting gut health, and helping maintain steady blood sugar levels.

But what truly makes the Mediterranean approach unique is that it’s not just about individual foods, it’s about an overall lifestyle. Meals are often enjoyed slowly, shared with family or friends, and paired with regular physical activity and balanced daily routines.

For many people, adopting Mediterranean-style habits doesn’t require a complete dietary overhaul. Small, consistent changes can make a meaningful impact over time.

If you’re working toward building healthier habits, the Mediterranean diet is a great example of how nutrition can be both nourishing and enjoyable. Try our 30-Day Mediterranean Challenge and see the results, both inside and out.

04/16/2026

: Asparagus

Asparagus is a nutrient-dense food that provides a host of important vitamins and minerals such as calcium, magnesium, phosphorus and niacin — plus nearly two grams of both protein and dietary fiber in only about seven stalks.

Nutrients like these are helpful in supporting gut health, immune health, blood sugar stabilization and improved cholesterol levels.

Asparagus also serves as a prebiotic, which means it provides beneficial gut bacteria.

04/15/2026

Looking for a quick and easy way to elevate your meals? Organic Tahini is here to make your life simpler – and tastier!

It is organic, vegan, and gluten free using only one ingredient - the finest Ethiopian sesame seeds. It comes in a convenient squeeze bottle. No more spooning from a jar or endless stirring.
Use to create a creamy hummus. Sq**rt on a salad or sandwich as a nutritious dressing.

It is nutrition packed: rich in calcium, iron, copper, manganese, phosphorus, thiamine, protein, magnesium, potassium, selenium, fiber, tryptophan, riboflavin, niacin, pantothenic acid, vitamin B6, folic acid, omega 3 & omega 6's.