Category Archive

by Lisa Shettle, MS, RDN, CD-N March is National Nutrition Month, a time to focus on prioritizing your nutrition. One thing that’s usually lacking in people’s diets is adequate fruit & vegetable intake. A challenge to improve your nutrition this month might be aiming to “eat the rainbow”.  Eating a variety of colorful foods will nourish you with a wide array of phytonutrients to keep you feeling your best. Fruits and vegetables provide lots of nutrients without many calories and are full of fiber (good for your gut). Different colors mean different nutrients; for example, blueberries have different vitamins, minerals, …

by Lisa Shettle, MS, RDN, CD-N While the death rate from heart disease has dropped in recent years, it is still the leading cause of death in the U.S.1 February is American Heart Month, and we can reduce our risk of heart disease by eating a heart-healthy diet, reducing stress, and getting more exercise and sleep. A heart-healthy diet is rich in a variety of fruits and vegetables, whole grains, lean proteins (fish, legumes); and low in highly processed foods, added sugar, and saturated fats.  When I counsel patients on heart-healthy eating, we find heart healthy foods they enjoy and …

by Lisa Shettle, MS, RDN, CD-N For many of us, January is all about giving things up: Maybe you’re going to stop eating meat and try a vegan diet; or you’re ready to kick excess sugar to the curb after a holiday season of too many cookies; or you’re committed to avoiding fast food. Instead of looking at what to cut out of your diet, focus on adding whole foods like fruits, vegetables, whole grains, nuts, and legumes while also reducing your consumption of processed foods.  Research shows eating a dietary pattern of whole plant-based foods reduces our risk of …

by Lisa Shettle, MS, RDN, CD-N As the crisp air of fall approaches, it’s the perfect time to embrace seasonal produce to nourish your family’s health. There are a variety of delicious and nutritious foods that can be part of your family’s meals. Here are some tips to keep your family healthy during this season: Seasonal Produce Some seasonal favorites to incorporate into your meals: Apples Enjoy a family outing to an orchard for apple picking and use the fresh harvest in snacks, salads, and desserts. One apple provides over 4 grams of fiber and 8.4 mg of vitamin C. …

by Lisa Shettle, MS, RDN, CD-N Rarely a day goes by lately when we aren’t asked about the “weight loss miracle drug” semaglutide (also known at Ozempic, Wegovy, and Rybelsus). We are sure you’ve heard about this medicine by now – it has made the headlines over and over and is being used (and endorsed!) by lots of celebrities. The media coverage makes it seem like it’s a wonder drug and a one-size-fits-all easy-peasy approach to weight loss. Sadly, this is not the case. While semaglutide may be appropriate for some people, at Swan Integrative we are careful about who …

by Lisa Shettle, MS, RDN, CD-N Cinco de Mayo is a time to savor all the festive flavors that come with the holiday. Enjoy this fun and festive holiday by including these tips into your celebration for a nutrient boost. Here are some tips for enjoying your favorite Cinco de Mayo dishes to make them lower in calories and sodium. Spice it up Enhance the flavor of your dishes with traditional spices, chilis, herbs and citrus juice rather than salt. Some common herbs and spices:  Chili powder Cumin Fresh or dried cilantro Coriander seeds Cinnamon Cayenne pepper Garlic Less common …

by Lisa Shettle, MS, RDN, CD-N Happy American Heart Month! It’s a time to remind ourselves to focus on our cardiovascular health. Nutrition choices and lifestyle are key players in reducing our risk for cardiovascular disease. Here are some basic nutritional strategies you can follow to maintain good heart health: It’s important to have healthy blood pressure and blood cholesterol levels and your diet can impact those values:  Eating soluble fiber, which is found in foods such as oats, beans, ground flaxseed, fruits and vegetables, has been shown to help lower cholesterol levels.  Avoiding highly processed foods that contain excess …

by Lisa Shettle, MS, RDN, CD-N Happy, Healthy Holidays!   Savor the flavors of the season – without overdoing it! The rush of the winter holidays can make it challenging to stick to good nutritional habits. Many things can divert us from our best intentions. All sorts of social events, tempting treats, last-minute shopping excursions, traveling out of town… these holiday extras may interfere with our regular eating habits and derail a healthy diet. First, spend a little time thinking about what you usually do during the holidays for nutrition and how you want to approach it this year.  Ask …