Category Archives: Nutrition

Freedom with Food by Lisa Johnson, RD

As we enter this new year, I want to address the importance of effective goal-setting. In order to stay on track in achieving positive outcome, you must clearly define your goals, and revisit them often. A common error in setting goals for health and wellness is making them results based. For instance, if my goal is to lose 10 pounds in 2 months and I do not achieve that even though I make many positive changes that will offer long-term benefits, I feel as though I have failed which derails continued motivation.

In setting goals, let us also be clear about what we really need to happen. Is losing weight really the answer for which we are looking? Consider that countless people are hospitalized annually for malnourishment. Is weight loss the answer to their real need? Clearly no. I am venturing to say that weight loss goals are not the answer for anyone but achieving freedom with food is a major catapult towards a lifetime of health and wellness.

For simplicities sake, I created an acronym for FREEDOM I would like to share. I hope it resonates with you as you determine what it is you really want to move toward in 2019. Feel free to share this with your family, dietitian, or counselor in order to clarify your goals and reinforce your team!

Here’s to a happy and healthy 2019!

F – freedom to love and accept yourself

R – resilience to get back on track quickly after special occasions

E – enjoyment of all foods within moderation

E – entitlement to eat nourishing foods when hungry

D – ditch the diet mentality and don’t over-correct with strict denial

O – overcome the urge to overeat

M – make self-care a priority, and make time to move

Better Snacks by Cari Culp, RD

Every household has those staple foods they love. Today I want to share my favorite staple snacks and foods items that are also packed with nutrition! Hope these items give you more healthy eating options! Love Beets: Pre-cooked and peeled beets that can be enjoyed on a salad, in a smoothie or juice or simply… Continue Reading

Healthy Bites For This Busy Holiday Season and Beyond, by Lisa Johnson, RD

By the time you read this, the doors have swung open and the race is on! The last few weeks of each year tend to be the most frantic as we aim to complete deadlines, strategize for the coming year, and celebrate where we’ve come with an abundance of food and giving. It’s a wonderful… Continue Reading

Tips to Indulge Guilt Free this Thanksgiving by Cari Culp, RD

I love Thanksgiving! Partially because I love to cook but also because it is the kickoff to that special time of year filled with love, laughter, relaxation and good company. With Thanksgiving however, comes a lot of anxiety around how to maintain health goals and avoid setbacks. That “It’s the holiday’s, I’ll eat whatever I… Continue Reading

A Must Share by Lisa Johnson, RD

When you discover something that works, you must share. One of my new favorite meal-snack staples is a baked oatmeal casserole. Overnight oats became a rage because people need quick and healthy breakfast options. When preparing for the Mediterranean class, I discovered another baked version that I prefer. This healthy alternative makes a satisfying high… Continue Reading

Cold Weather Lunch (or Dinner) Ideas: Warm Salad Bowls by Cari Culp, RD

Do you find yourself getting bored with packed lunches, eating out frequently or having a hard time incorporating veggies into your lunch meal? Maybe you want some warmer lunch options versus the typical sandwich or salad now that the weather is getting cooler. Even though the cold weather is blowing in, we can still find… Continue Reading

Boundaries That Promote Peace by Lisa Johnson, RD

In my last blog I shared about pursuing peace as the foundation of a healthy lifestyle, peace with yourself being high on the list of priorities. I truly believe apart from that, every other effort to be healthy is in vain. I, like many others, wrestled with eating disorders when I was young(er). Honestly, it… Continue Reading

Have You Eaten Your Broccoli Sprouts Today? by Cari Culp, RD

I am always encouraging clients to get the biggest bang for their buck nutritionally. After all, every opportunity we have to put something in our mouth is a missed opportunity to put something even healthier in our mouth. Something that fights chronic disease and promotes longevity! With unavoidable exposure to environmental toxins like air pollution… Continue Reading