Jen is the Manager of Nutrition and Healthy Living Programs at SAS Institute in Cary, NC. She is a Registered Dietitian Nutritionist and an Integrative and Functional Nutrition Certified Practitioner. Outside of work, Jen enjoys hiking with her family, practicing yoga and spending quality time with her dogs.
Carbohydrates are important for energy, balancing our gut microbiome and regulating the flow of food and waste through our digestive tracts. And let’s be real, lots of high carbohydrate foods taste great!
Mixing vegetables into a meal you already love is one trick that helps non-veggie lovers increase their vegetable intake. Including sprouts is another non-intimidating way to sneak in more of the benefits of veggies. Why you ask? Research estimates that broccoli and cauliflower sprouts contain 10-100 times more cancer-fighting glucoraphanin
Over the last decade, more and more people have turned to intermittent fasting as a tool to improve metabolic flexibility, decrease the risk of chronic disease, optimize their longevity and simplify their lives. Fasting needs to be done in a way that works with one’s lifestyle, personality and physiology in
There’s something about the air fryer that makes food more cravable. If you have the space to leave an air fryer out on the countertop, chances are you’ll use it all the time. Here are a few of my favorite convenient ways to use mine.
I often think of the expression “Bend so you don’t break” when I need to remind myself to be flexible in my mindset. As a yoga enthusiast, it also makes good literal sense to be physically flexible. But what about metabolic flexibility? I think the saying applies here too. Being
Electrolyte drinks (think Gatorade and Powerade) have been marketed to athletes for decades, but in the last few years electrolyte water, powder, drops and tablets have become all the rage. With electrolyte replacement options galore on the store shelves, you may be wondering if you should be taking them. There’s
Yoga’s principles can teach us to pay attention to what our bodies need for nourishment. They can also encourage us to consider how the choices we make related to our food and where it comes from can affect other living beings on the planet. Part 1 of this blog series reviewed
September is National Yoga Awareness Month in the U.S. Though many people are most familiar with yoga’s physical practice involving poses and breathwork, this two-part blog series focuses on its more introspective limbs.
Do you have fond childhood memories of eating marshmallowy, chocolatey or fruity bowls of breakfast cereal and digging into those boxes for a new pencil topper, sticker or magical color-changing spoon? Do you also remember being hungry (dare I say hangry) within an hour or so of breakfast? What about
What do you do when you want that extra dessert or handful of chips, but you’ve reached a point where junk foods are getting in the way of your health goals?
Do you have a love-hate relationship with cookies, chocolate, potato chips, fill-in-the-blank? It’s important to know that there is nothing inherently wrong with you if you crave these foods. In fact, there’s plenty of science that explains why we reach for sweet, salty or savory foods over and over, but
Sauces, spreads and seasonings are a great way to add some zip to a meal, and it can be convenient to buy them instead of making them from scratch. Unfortunately, a lot of store-bought condiments and dressings (even many targeting health-conscious consumers) are filled will additives. From added sugars, MSG
If you’ve decided to make some changes this year, but you have yet to start or your resolution is fizzling out after a couple weeks of going strong, you are not alone. Even when we have the best intentions, stubborn old habits, day-to-day responsibilities and unexpected life events can sometimes
Have you seen the Instagram Reel that jokes that replacing your morning coffee with green tea can decrease what little joy you have left in this world by 80% or something along those lines? As a coffee lover and former green tea not-so-enthusiast, that one cracks me up every time.
Cholesterol is one of many factors that impact your risk of heart disease. Cholesterol itself is not the enemy, but when the types of cholesterol and the particles carrying them around are out of balance, it’s time to make some adjustments to decrease your risk.
Which came first — popularizing eggs as great breakfast choice or blaming eggs for high cholesterol levels? For a food created by nature, eggs sure have been put through the wringer! Let’s dive into the facts and latest research related to the great egg debate.
If you think the only redeeming quality of mushrooms is that they housed your favorite childhood tiny blue Saturday morning cartoon characters, think again, and give these tasty and nutrition-packed toadstools another try! When I came across this 2021 study that mushroom consumption is associated with a lower risk of
Whether you are looking for a gift for someone interested in making more meals at home, searching for something sweet for a friend with food allergies, seeking something sustainably sourced or perusing for a present you can make yourself, you’ve come to the right place. Check out the ideas below
Do you have a love/hate relationship with cruciferous vegetables? You love eating them, but your gut hates digesting them? Or you can’t stand the bitter flavor, but you would love to get the health benefits from eating them? Whether it’s your taste buds or your belly that has a crucifer
Are you bothered by a runny nose for hours after eating certain foods? Or brain fog or joint pain the morning after straying from your normal eating pattern? Do you avoid eating in unfamiliar restaurants for fear of the aftermath? If any of these scenarios sound familiar, you may have
If you can’t go more than a few days (or maybe even a few hours) without hearing the words “There’s nothing to eat” or “What else is there to eat?” chances are you live with a teenager. Between their increased energy needs during growth spurts and variations in day-to-day schedules,
Nut butters are a secret weapon for making fruits, raw veggies and oatmeal more satisfying. If you’ve branched out beyond peanut butter, you know store-bought nut and seed butters can get expensive and often contain added sugar and oils, so why not make your own? If you have some nuts,
Exercise and nutrition go hand-in-hand, and there is lots of conflicting advice out there about the best way to eat to power your workouts. If you’re just getting started, or getting back in the game after a fitness hiatus it’s important to separate the hype from tried and true tactics.
Whether you decide to limit or avoid meat, eggs and/or dairy for health, ethical, religious or environmental reasons, there are a few things you should know to ensure you’re getting the right balance of nutrients to optimize your health and energy now and for years to come.
Does healthy eating on a budget seem out of reach? You might think you have to sacrifice good nutrition to keep your food finances in check, but thinking that way can be a justification for purchasing cheaper, highly-processed foods. Such foods marketed as complete meals or sides often contain little
If your salt and pepper shakers are the only seasonings that have seen the light of day in recent weeks, it’s time to step up your game with homemade seasoning blends. They’ll soon become your secret weapon to making healthy, mouth-watering meals in a flash.
Jicama dickory dock. Eat this root vegetable — it’s not a rock. Chop it up and see How tasty it can be, Especially when you serve it with guac. Pronounced HEE-ka-ma, this unassuming tuber might be something you stroll right by in the produce section of your grocery store without
Whether you call it intermittent fasting, time-restricted eating, circadian-rhythm fasting or simply skipping breakfast, reducing the number of hours you eat in a day has been gaining in popularity over the past decade. It has been cited as a strategy to lose weight, control blood sugar, reduce the risk of
Injustice in the food system – I’ve put off blogging about this for too long for a couple of reasons — 1) it’s far too broad a topic to adequately tackle in one blog and 2) for fear of the discomfort it may cause people, myself included, as I want
Why all the fuss about hydration? H2O helps regulate body temperature, transports nutrients throughout the body and cushions joints. Not only that, but it is essential for flushing waste products and toxins from the body. Environmental pollutants, household chemicals, alcohol, medications and end products from your body’s natural chemical reactions
