Kelly is a Nutritionist at the HCC at SAS Institute Inc. in Cary NC. She received her Bachelor of Science degree in Exercise Science from Arizona State University and her Master of Science degree in Nutrition from Bastyr University. She is a Registered Dietitian Nutritionist and an Integrative and Functional Nutrition Certified Practitioner. Her areas of expertise include functional nutrition, health and wellness education, prenatal nutrition, food allergies and intolerances and culinary nutrition.
Protein is an essential macronutrient that is used to build and repair tissues, produce enzymes, hormones, and many other functions. Protein is also essential for maintaining a healthy weight. Eating adequate protein can help keep you feeling full longer, stabilize glucose levels and it helps to support lean muscle mass.
It is estimated that over 2 million new cases of cancer will be diagnosed in the US this year. Over 40% of those cases could be prevented through lifestyle changes. The foods and beverages that we consume on a regular basis can either increase or decrease our risk for cancer.
When we think about our skin and skin health we might think about cleansers and moisturizers, but the foods we choose to eat can have a big impact on skin health. Whether its acne, rosacea, eczema or psoriasis, they can all be impacted by what we eat. Even aging, the
The foods that we choose to eat impact every aspect of our health, and as you can imagine, these food choices can also impact every aspect of an athlete’s performance. Choosing the right foods, at the right times, can improve power, strength, reaction time, endurance and recovery. Our young athletes
Skeletal muscle is important for so many reasons beyond movement or aesthetics. Muscle is a vital part of our metabolic and overall health, playing a key role in how we control glucose, insulin, energy levels and longevity.
With so many options in the sea of protein supplements from protein and collagen powders to protein bars and premade protein shakes, it can be very overwhelming knowing what to pick. Below are the results from my premade protein shake search.
I am routinely asked about what kind of protein powders, protein bars and protein shakes I recommend. While I encourage a “food first” approach, I can completely appreciate the convenience of these items on occasion. However, just like any other processed food, the quality can vary greatly. When it comes
The popularity of collagen supplements has exploded over the last few years. As with most things, the benefits tend to get blown out of proportion on the internet. However, there might be some benefit to taking a collagen supplement. Let’s dig down into the science and see if it might
(image from medlineplus.gov) Over the last five or ten years there has been a huge increase in the amount of research looking at mitochondria and the role these little engines play in our overall health. Mitochondria are small structures inside our cells that convert food and oxygen into energy in
It seems like everyone is tired. Many of us are overcommitted, we don’t get enough sleep, we are stressed, and maybe we don’t eat the best either. Fatigue is beyond feeling tired. Most of the time if you are tired, and you get some good sleep, you will feel better.
Chronic pain affects more than 30% of people worldwide; that’s billions of people that suffer every day. As defined by the International Association for the Study of Pain (IASP), chronic pain is pain that persists or recurs for more than 3 months. For many people, this type of pain is
Artificial sweeteners have been around for decades promising benefits such as reduced risk for diabetes and weight reduction. However, what most research is finding is that they don’t do either of these things and they might be doing more harm than good. Over the years, as we learn more about
The popularity of “greens powders” has exploded over the past few years with companies touting all kinds of health benefits and as an easy way to get your veggie servings in. But is this true? Are there benefits to taking these powders, and are they just like eating vegetables?
As a dietitian/nutritionist the majority of my focus is on how food impacts our bodies and our health. But it is so important to also recognize the global impact of our food choices. We need to not just include our health in the decision, but also the biodiversity of the
When we hear about supplements like creatine or branch chain amino acids, most of us automatically think of athletes, or body builders, or something similar, but these supplements have many benefits beyond athletic performance.
Advertisements for sports supplements are everywhere! They usually include a sweaty, muscled, barely dressed model drinking something called Ripped Force, Jacked, Ultimate Shred or some other ridiculous name. The sports nutrition industry is a $40 billion plus industry. There is a lot of money behind that marketing. But do these
If you read this previous blog about types of salt (sodium chloride), you might recall that I mentioned salt is an essential nutrient. The body uses salt to maintain fluid levels and support muscle and nerve function. Sodium is critical for heart, liver and kidney function. Chloride, the other part
Should you be using table salt, sea salt or kosher salt to season your food? Which is better? There are all kinds of options for salt these days, but are they really that different?
Learning how to cook simple recipes is a necessary life skill. It becomes very difficult in our current world to eat in a health sustaining way if you are relying on eating out or on highly processed, pre-prepared foods. Cooking real food doesn’t have to be complicated. Also, cooking isn’t
One thing I hear from the majority of my patients is the need for quick and easy dinner ideas. Weeknights are busy, I hear you! To get healthy, real, whole food based meals on the table quick, some planning ahead is key. There is no way you can get a
Salad kits have become very popular over the last few years, and for good reason. Most of us are trying to eat healthier and they make it easier. Right? Not so fast. Not all salad kits are created equal. In fact, some of them can be loaded with added sugars,
Fiber is one of those things we all know we need to get more of. We may not be sure why, but we hear it everywhere. Are you constipated? Eat more fiber (and drink more water). Do you have diarrhea? Eat more fiber. But fiber does way more for us
When we first started working from home, the luxury of more time back into our day from not sitting in traffic was amazing. It allowed us the option of heading to the kitchen on our lunch break to prepare something, or maybe get dinner started while finishing up a meeting.
Omega-3 fatty acids are essential fats, meaning that we must get them from our diet because our body cannot make them. There are 3 main types of omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid).
Heartburn is the most common gastrointestinal symptom affecting more than ⅔ of the US population, but we’ve all likely had heartburn at some point. Proton Pump Inhibitors (PPI’s), drugs typically prescribed for heartburn symptoms (they reduce the acid production in your stomach), are among the top 10 most prescribed medications.
Protein powders can be an easy, convenient way to add in more protein. However, if you have ever gone to the store or looked online for a protein powder, then you know there are a lot of options out there! It can be really confusing trying to figure out which
As a species, our bodies are hard wired to love sweet! This came in handy back when we were roaming the earth trying to stay alive and figuring out what we could eat. Sweet usually meant safe, but unless you came upon a beehive full of honey or found some
If you have ever had a consult with one of us, or maybe joined one of our seminars or other events, you have most likely heard us talk about the importance of eating more non-starchy vegetables. What exactly does that mean? And which vegetables are starchy? It all comes down
Depression and anxiety are the two most common mental health issues in the U.S. Over the past decade or so, more and more research is linking these common issues with lifestyle habits, meaning that what we eat and how much we move, sleep, play and stress out can affect our
We all know we need to eat more vegetables. Frozen vegetables can be a quick and easy way to add more vegetables to almost any meal, and these days the frozen vegetable aisle is loaded with options!
