Nutrition-In-Sight, LLC

11/17/2025

What an honor for Courtney and I to collaborate again with the ARC&D Council team to help support nourishing families at the pop-up farmer’s markets at Lamar Elementary. Thank you for your work supporting the needs of this community 🙏

11/13/2025

Att: My beloved Vermont & New England Peeps
If you come across the current Holiday Issue of edible Vermont, grab a copy and check out my article on cookware 🙌/ share this post.
If you’re not familiar, they are free and available at these locations:
https://ediblevermont.ediblecommunities.com/about-us/about-us-find-copy-supportlocal/

Bonus points if you snap a pic of your beautiful mug with it and send to me or post here🤣 📸
Miss and love you all, wishing you a most wonderful holiday season and hope to see you or connect with you soon! xoxo

Thank you Marcia Lissak and edible Vermont- love being part of the edible communities

11/10/2025

This season is all about reflecting and connecting — reflecting on our choices (how we nourish ourselves, our planet, each other), and reflecting on how we show up in the world. Intentionally connecting with others, giving back to our communities, and preparing and sharing meals with love are what it’s all about.

For last week’s segments, I shared ways to enjoy fall’s harvest (cranberries, sweet potatoes, pomegranates, pumpkin…) that are both filling and fulfilling-- from protein-rich breakfasts to balanced, budget-friendly sides and sweet treats that nourish body and spirit. Let’s savor, share, and celebrate with gratitude this holiday season. Giving thanks and sharing the wealth has never been this delicious, or more necessary.

Thank you my Daytime Tri-Cities family, I’m grateful for you; David McAvoy Chris McIntosh Amy Lynn (so glad we caught each other outside), Issac, my dream team Michael Eades Hannah Flippin (for my lovely braid style), back again, Courtney Dennis- thank you 🙌

(Two LIVE segments, scroll down the page to watch part 2): https://www.wjhl.com/daytime-tri-cities/filling-fulfilling-thanksgiving/
Cranberry Pecan Muffins Recipe Inspo Credit:
https://tastesofthyme.com/2021/11/03/healthy-cranberry-pecan-muffins/

Pumpkin Cinnamon Cottage Cheese Mug Cake Recipe Inspo Credit:

https://poulef.com/pumpkin-cinnamon-cottage-cheese-mug-cake/?fbclid=IwVERDUAN412pleHRuA2FlbQIxMQBzcnRjBmFwcF9pZAo2NjI4NTY4Mzc5AAEe0if3b3bmng99719OQhF1OtG5W1XlZ2u1yHte8l-ANgXjBJwUQ3h7Ha41so4_aem_2SRcnjwCevFBGkL0B2c1_A -recipes-16021-jump-target

10/31/2025

Food shouldn’t be scary, scarce, or a stressor. Check out this article on how dietary choices may affect sleep 😴 quality.

Snippet preview, full article link below:
“I recommend prioritizing meeting with a registered dietitian nutritionist (RDN) if you need specific recommendations due to a food intolerance such as lactose, gluten, food allergy, or other or if what you’re eating is affecting your sleep patterns, quality of sleep and duration,” she added, noting that “digestive enzymes, supplements, or other recommendations may be appropriate to implement.”

On a lighthearted note, Richard said: “‘Desserts’ spelled backwards is ‘stressed’ — try not to restrict or deprive yourself of things that bring you joy, but keep in mind overindulging can wreak havoc as well.”

“Work with an RDN and your healthcare team to figure out what may be driving your cravings, patterns or body’s messages. Listen to your sweet tooth, but be mindful. Here’s wishing you sweet dreams!”

https://www.medicalnewstoday.com/articles/cheese-may-actually-give-you-nightmares-here-is-why -dietary-habits-may-improve-dream-quality

Thank you Corrie Pelc and Medical News Today for including me

Eating too much dairy, especially if you have lactose intolerance, may be causing nightmares and sleep disturbances, a new study has confirmed.

10/08/2025

Happy October!!!
‘Apples, pumpkins, & sweet treats- oh my! And 🕷️spiderdoodles too!’
Check out my easy, festive, and nutritious fall snacks using in-season produce like apples, pumpkins, and mandarin oranges. From donut-shaped apple ‘bagel’ sandwiches to roasted pumpkin seeds, learn quick tricks and fun ways to fuel your family with flavor and nutrition.
They’re ‘PUMPKIN-licious🎃’

Thank you Daytime Tri-Cities family, David McAvoy, Chris McIntosh, Elijah, missed you Amy Lynn and Michael Eades for the funny faces.

Check out the LIVE segments in their entirety:
Part 1: https://www.wjhl.com/video/tasty-good-for-you-fall-snacks/11130530
Part 2: https://www.wjhl.com/video/tasty-good-for-you-fall-snacks-part-2/11130556

Recipe inspo credit links:
Baked Apple Chips:
https://plantbasedonabudget.com/crispy-apple-chips/ -recipe-container-13502
Roasted Pumpkin Seeds:
https://fruitsandveggies.org/blog/whats-an-easy-recipe-for-pumpkin-and-pumpkin-seeds/
Flourless Pumpkin Chocolate Muffins
https://happybalancedwellness.com/2024/09/03/flourless-peanut-butter-pumpkin-muffins/
No-Bake Pumpkin Bars
https://www.theconsciousplantkitchen.com/no-bake-pumpkin-bars/?fbclid=IwdGRjcANI4EBleHRuA2FlbQIxMQABHiWAeJxagxRfJbjdgyOWQupyyDf8MlRI8tAioBU51jIpzns_f23IeJHnHroN_aem_-OlivTSPiW6i9eLPZbmhew

10/01/2025

The Mediterranean-DASH Intervention for Neurogenerative Delay, aka MIND diet, may reduce risk of dementia-imagine that- what nourishes your body, nourishes your mind.

Read the full article below for more insight:
“Feed your mind — following dietary patterns such as the MIND diet are only part of the equation, remember to incorporate learning something new, engage in loving, social interactions, be selective in what you watch, read, and listen to and interact with nature often. 🎵Free your mind 🎶 and the rest will follow!”

https://www.medicalnewstoday.com/articles/mind-diet-could-lower-dementia-risk-no-matter-when-in-life-you-start-it

Thank you Medical News Today and Corrie Pelc for including me in the piece

Following the MIND diet may help lower a person's dementia risk even if they only start following the diet later in life.

09/26/2025

It takes ‘2 to tango’—when it comes to mango & heart health, that is. 😉🤣 🥭

Read on for a sneak peek of my contributions and tips to an article on a recent study related to mangoes and heart health in post menopausal women.

“Mangoes, known as the ‘king of fruits’ in India, are rich sources of nutrients that support immune and heart health such potassium, magnesium, and vitamins A, B6, folate, C, and E, as well as phytochemicals such as mangiferin, anthocyanins, gallic acid, and kaempferol to name a few. Some studies have suggested that these phytochemicals are cardio-protective against inflammation, oxidative stress, and support blood vessel health, as well as digestive health from the fiber and natural enzymes.”
— Monique Richard, MS, RDN, LDN

Thank you Corrie Pelc and Medical News Today for including my input.

https://www.medicalnewstoday.com/articles/2-servings-mangoes-daily-may-support-postmenopausal-heart-health-cholesterol

Eating two servings of mangoes each day may help support postmenopausal heart health by lowering blood pressure and "bad" cholesterol levels, a new study has found.

09/24/2025

There’s a lot to be impassioned about right now. While we have larger problems than seed oils and food dyes, people seem fixated on these topics, but it’s also important to remember facts and context. While these issues, without a doubt, do need to be addressed, let’s focus on the broader conversation of health and well-being (ie. food security and lack of access to whole foods, importance of nutrition education for children and vulnerable populations, destruction of our environment and natural resources, corporate influence on policy and legislation and the negative consequences on public health…..)

Sneak preview, full article link below:
Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight, urged those who may be considering increasing their linoleic acid intake to improve their cardiometabolic health to remember that the biomarkers measured in the studies are influenced by a variety of factors and nutrition science is complex.
“Nutrition science is rarely about one nutrient in isolation — context is everything. Nutrition is about patterns, not just parts. Linoleic acid is an essential omega-6 fatty acid, and like all nutrients, its benefit depends on the company it keeps. Foods that naturally contain linoleic acid — like sunflower seeds, walnuts, tofu, eggs, and fish — come packaged with fiber, protein, vitamins, and minerals, not just isolated fats.”
— Monique Richard, MS, RDN, LDN

Richard encouraged people to consume a variety of both mono-and polyunsaturated fats, and to concentrate on incorporating more whole foods, more often.

Full article:
https://www.medicalnewstoday.com/articles/omega-6-fatty-acids-nuts-vegetable-oils-may-lower-heart-disease-diabetes-risk

Thank you Corrie Pelc & Medical News Today

Following a diet higher in the omega-6 fatty acid linoleic acid may help support cardiometabolic health, and lower a person's risk for type 2 diabetes and heart disease, a new study indicates.

09/08/2025

It's National Fruits & Veggies Month--
Part 1: I highlighted a few ways to celebrate with some fun “snack-tivities” the whole family can enjoy—like banana sushi rolls and sandwich art!
Part 2: I shined a spotlight on a couple of veggie-forward recipes inspired by East Tennessee native, Dolly Parton, for a plate of many colors. Thank you Dolly

It’s all about making healthy eating easy, tasty, and joyful with a side of fun. When kids participate in making food and we make food fun, it is more likely to be eaten.

Shout out to Dolly’s Imagination Library celebrating 30 years and over 287 million books gifted (AMAZING- thank you for fueling imaginations and reading) hence my book props—and colleague David Grotto’s ‘The Girl Who Lived in the Refrigerator’ inspired to encourage his girls to try new things—recognition of his generousity in donating a portion of proceeds to the Academy of Nutrition and Dietetics Foundation from all FNCE book sales last year.
Watch in full, (parts 1 & 2-scroll down website page for second segment):
https://www.wjhl.com/daytime-tri-cities/getting-more-fruits-veggies-in-your-diet/

Thank you Daytime Tri-Cities family and team David McAvoy Amy Lynn Chris McIntosh my awesome peeps: Michael Eades Whitney Gage, Isaac, and Hannah Flippin for my waves and Dollywood for my apron and Meridan Zerner for the lady bug inspo

In addition to my usual ‘winging it,’ recipe credit inspo:

https://12tomatoes.com/dolly-five-layer-dinner/
https://www.eatingwell.com/broccoli-salad-8718146
https://fruitsandveggies.org/blog/snack-tivities-for-summer-fun/
https://www.foodnetwork.com/recipes/alexandra-guarnaschelli/cast-iron-skillet-corn-bread-recipe-2012669

09/03/2025

Very behind in sharing article interviews and studies, so hang on for some upcoming reading—
Check out a snippet, entire article and study details in link below—
Best diet to lower blood pressure?
“It is also important to consider if the specific dietary pattern is sustainable for a long period of time and can be a lifestyle versus a controlled experiment or ‘temporary fix’,” she continued. “Think of dietary patterns like a playlist — the right mix can set the tone for a healthier rhythm in your body and the days ahead.”

“Meeting with a registered dietitian nutritionist (RDN) is recommended to further explore which dietary pattern may be most appropriate for an individual’s needs, current health condition, preferences, goals, genetics and lifestyle,” Richard said. “RDNs are trained to bridge the gap between science and everyday life. If you’re looking to manage weight or blood pressure in a way that’s realistic and sustainable, working with an RDN can be a game-changer.”

Thank you Corrie Pelc and Medical News Today
https://www.medicalnewstoday.com/articles/mediterranean-keto-diets-may-help-weight-loss-lower-blood-pressure-study

A new study finds that both the Mediterranean and keto diets can help lower a person’s blood pressure, support weight loss, and improve cardiovascular health.

08/15/2025

Local to JC, join us for ‘Bones of Steel,’ our take on the ‘Buns of Steel’ era, only up-to-date 🤣🤣

08/13/2025

Supplements can do just that- supplement, not replace, or substitute, our needs and can be a game-changer to someone’s digestion, absorption, energy or health condition. But they can also be a hindrance, health hazard, a money-pit, or, at minimum, do nothing but contribute to pill fatigue. Clients are elated when together we evaluate what may be most beneficial for them and their current needs. We simplify, optimize, and strategize to support their current and future health. It often translates into $ saved, less pills and enhanced results.

Check out the full article at Eating Well. Thank you Andrea Mathis, loved seeing all the contributions and my fantastic colleague, Drew Hemler!

“Personalize Your Plan. Remember that your needs are unique to your life. “It’s important to remember that supplement recommendations are based on individual needs, goals, current health, accessibility, genetics and a plethora of other factors, not [just] age,” explains Monique Richard, M.S., RDN, LDN, FAND, IFNCP, RYT

Richard adds, “As we age, we do need to consider the stage of life we are in and what may be needed at higher levels or adjusted accordingly.”

To find the best plan for you, visit a qualified nutrition expert—such as a registered dietitian—or other appropriate health care provider.

https://www.eatingwell.com/best-supplements-for-your-40s-11777210

Discover which supplements may support energy, bone health and healthy aging in your 40s—plus expert tips from registered dietitians.