Category Archives: Nutrition

What is the best protein bar to choose? by Cari Culp, RD

Despite our best efforts, let’s face it, we all get stuck in a pinch and need grab-and-go nourishment at times. Although whole food is always the best choice, it never hurts to have a good quality protein bar on hand for those times when life gets chaotic. The question is, with so many options, what is the best protein bar to choose? If you have ever taken a look at the aisle of protein bars in the grocery store you have probably felt a bit overwhelmed by the plethora of options, most of which are not so healthy. There are, however, a handful of options that are good quality and, in a pinch, better than the drive through!
When I evaluate a protein bar for nutritional quality, here is what I am looking for:
1. Ingredients: Only clean ingredients please! I don’t want any artificial flavors, colors, sweeteners, highly processed sugars and oils or unpronounceable chemical ingredients.
2. Protein: How much does it have and what is the quality? If it is GMO soy, I am passing that up. I am looking for at least 10 grams of good quality protein from whey, nuts, nut butter, seeds, peas, rice, oats and non-GMO soy. 
3. Sugar: How much is added? No more than 15 grams is ideal!
4. How much fiber does it have? Remember, fiber keeps you full, so look for options with 5 grams of fiber or more!
5. Taste! This one is obvious. We all want to enjoy our food, right?! So here are my top choices:


Garden of Life (GOL, Fit or Sport bars) – Evo Hemp BarPerfect Bar (Christie’s favorite!) – Rx Bar – Primal Kitchen – Health Warrior – Chia Seed Superfood Protein Bar – Zing – Oatmega


Keep in mind that some of these options are more appropriate for a meal versus a snack. Keep calories at 200 or below for snacks. I hope you enjoy a few of these options and have another healthy choice for when life gets busy! 

Ways to Eat More Vegetables by Lisa Johnson, RD

Spring has sprung which means the garden-fresh vegetable selections will be more plentiful. And, most people adapt to warmer months by lightening their load when it some to food choices. Spring cleaning isn’t just for our environment we know! The benefits of a lifestyle high in vegetables are well established. Any healthcare professional will encourage… Continue Reading

Because We All Need That Cookie Sometimes! by Cari Culp, RD

Spring is right around the corner and many of us are looking for ways to tone up and maybe shed some of those holiday pounds. Limiting sugar is one great way to do that, but alas, for one reason or another, that sweet craving comes creeping in. We all want a little something sweet here… Continue Reading

Cortisol, Inflammation, and Dietary Lifestyle by Lisa Johnson, RD

Cortisol is a steroid hormone produced in the adrenal glands in response to stress. The purpose of cortisol is to provide immediate blood glucose to fuel a “fight or flight” encounter. Under short-term stressful events including exercise, cortisol is a friendly hormone that aids your body’s adaption. The negative results from elevated cortisol levels occur… Continue Reading

Traditional Soda Bread Revised by Lisa Johnson, RD

Besides being a yeast-free alternative to bread, soda breads are very quick and easy to make. And, they can be quite nutritious. My favorite is a whole-grain, high-fiber bread made with whole wheat flour, oatmeal, bran, and flax meal. It takes 50 minutes from start to finish and is delicious any way you serve it,… Continue Reading

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… Continue Reading

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