Nutrition For Post-Menopausal Breast Cancer
Now that you’re a breast cancer survivor, what can you do help prevent breast cancer recurrence? Thankfully, long-term survivorship has increased, but with that comes more post-treatment side effects including weight gain and co-morbidities like heart disease and type...
A Winter Wonderland of Vegetables
Unlike hot cocoa and snowman, two words not associated with winter are “fresh produce”. It’s easy to be tempted to grab some unhealthy comfort food and leftover holiday treats instead of seeking out healthy foods this time of year. Holiday time...
To Resolve or Not to Resolve – That’s The Question
At time of year, there’s a lot of debate as to whether or not to make New Year’s Resolutions. Everyone seems to have an opinion; and those who are anti-resolution believe there will be a lack of follow through once the novelty of the resolutions wears off. Thus,...
Keeping Up With The Coffee Cup
Sometimes you need a daily grind to deal with the daily grind! The one I’m talking about is that century old tradition, the morning cup of joe. It originated in Africa in 575 A.D. and, today, more than 400 billion cups are consumed a year making it the world’s most...
Spruce Up Your Smoothie
I was not compensated by Lifeway Foods, but they did donate product for my clients to sample. Blog inspired by my clients. All opinions are my own. Spruce Up Your Smoothie Smoothies are popular with my clients for good reason. They are a great way to get in quality...
Nutrition For Post-Menopausal Breast Cancer
Many postmenopausal breast cancer survivors want to take steps to help ensure their cancer does not return. Diet and lifestyle changes can help as well as provide benefits for other chronic diseases and conditions. I discuss this topic in detail in my blog...
Extra Virgin?
Research shows a clear association of olive oil to benefits for heart disease and related conditions including, cholesterol levels, blood pressure levels, type 2 diabetes and obesity. But with regards specifically to cancer risk, although research is...
Colorectal Cancer – What’s At Steak?
Diets high in red and processed meat are linked with an increase of colorectal cancer. The recommendation from the American Institute for Cancer Research (AICR) is to reduce red meat and avoid processed meat. Are there steps you could take to decrease your risk of...
Slash the Sodium – Part 2
Just like sugar, sodium also lurks in many foods. I looked at a wide variety of products in multiple supermarkets so I could give you the lowdown. It was an eye-opening experience for me and I think you’ll be just as shocked! Here are my findings, along with some...
Slash the Sodium – Part 1
I bet you know that excess dietary sodium can increase your blood pressure and risk for heart disease. But did you know that consuming too much salt can also increase your risk for cancer, specifically gastric cancer? I notice a trend towards people wanting to opt for...
Too Much Sugar?
Wowza! According to the USDA (US Department of Agriculture), the average American consumes more than 22 teaspoons of added sugar a day! That’s much more than the recommended 12 teaspoons per 2000 calorie diet. Obesity is an epidemic plaguing many Americans....
A Little Social Goes A Long Way
The Beatles were surely onto something with their 1967 pop rock hit, “With a Little Help from My Friends.” We all need and long for social interaction and when we are lucky enough to be blessed with that in our lives, it makes a lot of things a lot better. In fact,...
Are You Sabotaging Your Salad?
Salads have a long time reputation for being healthful and satisfying. Many times people load their salads with various ingredients that result in a meal over 1,000 calories and 80 grams of fat. There are lots of fixings that can actually sabotage that healthy meal....
Foods Of Fall
I’m a big foodie and especially love this time of year as fall brings about a ton of healthful, delicious food favorites. When I think fall, I think pumpkin! Of course ’tis the season for pumpkin picking, but not a requirement since a quick trip to the supermarket can...
White Bread vs. Whole Grain Bread
When choosing bread, opt for whole grain. Whole grains contain fiber, vitamins, minerals, phytochemicals and other health-protective components. Strong evidence of protective health benefits have been shown for cardiovascular disease, hypertension, type 2 diabetes,...
Who Said No White After Labor Day?
It’s that time of the year again, when the high-fashion trend dictates the unspoken rule, Don’t wear white after Labor Day!” But has anyone ever said, “Don’t eat white foods?” Well, actually, they have! Usually “eat the rainbow” accompanies the advice don’t eat white...
The Power of Phytochemicals
As promised, a phytochemical is a naturally occurring plant chemical that protects plants from disease. It’s found in fruits, vegetables, legumes, whole grains and nuts. Evidence also points to phytochemical’s as having disease-fighting properties (e.g., anti-cancer)...
The Important Role Antioxidants Play in Our Health
Do you know what an antioxidant is? I will tell you really soon, but first lets start with some background information on why antioxidants are important to your health. Every day our bodies are subjected to oxidative stress (the generation of...
Lettuce In The Limelight
Lettuce? Yup, I said lettuce! Have you noticed ’tis the season (spring to early summer) for lettuce? Lots of different types and each offers different vitamins and minerals along with cancer-fighting agents. But are you tired of that same old salad? Let us not...
Grilling 101 with Wendy
As Memorial Day approaches, grills around the country are being prepped for the official start of barbecue season. Whether you prefer traditional barbecue or something a little different, with so many tasty options, there’s something for everyone. So before you light...
How Mediterranean is Your Diet?
I’m sure you’ve heard about the heart-healthy benefits of the Mediterranean Diet, but did you know there is also a possible link to reducing cancer risk, including a hard to treat postmenopausal breast cancer? The Mediterranean Diet is argued to be one of the most...
Keep Calm And Garlic On…It’s National Garlic Day!
Although old time garlic superstitions for warding off the evil eye curse or vampires and werewolves originated in Europe, garlic was first cultivated over 5,000 years ago in Central Asia. Today it’s a staple in many households because of the incredible flavor it...
Align With Alkaline?
Time and time again I’m asked, “Since I have cancer, should I follow an alkaline diet?” The thought process behind this question is the theory that the food we eat can affect how acidic or alkaline our body is and, therefore, be able to slow or halt cancer growth. The...
National Soy Food Month!
SOY SO MANY WAYS… April is National Soy Food Month, so I wanted to take this opportunity to share all the different and wonderful ways that soy can be incorporated into our daily diets. Enjoy!! Make into a fruit dip. Eat edamame plain or add to salad,...
Do We Need to Spring Clean Our Bodies?
How far have you gotten with your spring cleaning? Do we also need to clean out and detox our bodies along with our homes? When clients ask about eating clean and detoxing, I ask them what they mean. Some responses I’ve heard include: no toxins, raw foods, juicing, no...
Got Milk?
Have you noticed plant-based milk alternatives are popping up everywhere? No longer exclusive to health food stores and natural foods supermarkets, many non-dairy options are finding their way into peoples' diets. These “milks” are sought out for various reasons:...
Wonders of Water
Water helps perform so many functions including regulation of body temperature, transporting of nutrients and oxygen, lubricating joints, just to name a few. Plenty of foods and other liquids contain water, and therefore, also serve as a great source of hydration in...
National Registered Dietitian Nutritionist Day!
Happy Registered Dietitian Nutritionist Day️! Did you know that the word dietetics originates from the Greek word diaita, meaning ‘way of life’? True to it’s root meaning, food and nutrition is a way life and is a big part of our lives at Mondays at Racine and other...
Combating Anxiety: Diet & Nutrition Can Help
Combating Anxiety: Diet & Nutrition Can Help A common theme I notice with my clients at Mondays at Racine and elsewhere is anxiety. In today’s fast-paced society, relaxing is difficult for anybody, but a cancer diagnosis further compounds this. Diet and nutrition...
National Peanut Butter Day
Do you LOVE Peanut Butter? Well I do & since today is National Peanut Butter Day, it seemed fitting to mention that peanut butter is protein-packed, nutrient-rich, & highly-versatile. Traditionally a 2-choice option (creamy or crunchy), peanut...
Holiday Weight Gain: Fact or Fiction?
Is it really true people gain weight during the holiday season? Well, unfortunately, it is true, but don’t fret, there’s a light at the end of the tunnel, I’ll get to that soon. A recent study in the New England Journal of Medicine confirms people gain weight during...