Well, it was bound to happen. I work in a place with tons of kids and adults coming in and out of my office on a daily basis. It seems like as soon as the kiddos headed back to school, I was having people sniffling and sneezing on my couch. Unfortunately, this week, I think […]
3 Nutrition No-No’s
Recently a client of the Refinery asked me for my three biggest nutrition “don’ts”. I rarely liked to talk about what not to do because I like to focus on framing change in a more positive way but the question did get me thinking about where I feel is most important to concentrate my attention […]
Good Mood Food
As a mental health professional, I see a steady stream of people of all ages struggling with anxiety and depression. Unfortunately this summer, traditionally a time I see a drop in referrals, has been very busy. It seems we live in an anxious world. My dual training in mental health and nutrition often leads me […]
Focus on Zucchini
For the first time in years, I have the space in my yard for a garden. Unfortunately, my garden is being overrun by an unruly zucchini. I had always heard about zucchini taking over a garden and producing more zucchinis than you could possibly know how to manage. I think that fate is coming for […]
Resisting Sugar
Now that we know sugar has such a negative impact on our health, it seems important to figure out some ways to manage sugar cravings. Many of my clients lament the almost daily struggle they experience when it comes to sugar. There are some tricks to help reduce those cravings. Start your day with protein. […]
Eat Less Strategies
With summer quickly approaching, many clients have been asking for ideas about how to manage their food intake. It seems the warmer weather has everyone focused on portion control and healthy eating. Following these simple strategies can help you get a handle on the amount of food you put in your body. Try pre-plating both […]
The Building Blocks of a Real Food Diet
With the New Year quickly approaching, many people are making resolutions to “eat healthy” in 2018. There is a wealth of information out there about what “eating healthy” means but I think it is important to start with the basics so you can make informed decisions about what to put into your body. For the […]
Summertime Hydration
Hydration: the act or process of combining or treating with water: the introduction of additional fluid into the body With the crazy heat here in Portland this past week, the importance of proper hydration cannot be overstated. Our bodies require water to stay alive. Humans can survive for over 30 days without food but a […]
Fill Up on Fiber
Fiber is the indigestible part of plants that travels through our digestive system, absorbing water along the way and easing bowel movements. Fiber is filled with cellulose, lignin, and pectin, substances which are difficult for digestive enzymes to break down. There are two types of fiber: soluble and insoluble. Soluble fiber absorbs water as it […]
Sugar Alternatives
Humans are hardwired to seek out foods with the sweet flavor. Sweetness signals to our body that a food is dense in calories and energy, an important characteristic in hunter/gatherer societies where food was either feast or famine. Sugar provided valuable calories to help people get through periods of lean food. In fact, the sweet […]
Focus on Strawberries
I love this time of year for all the bright red, juiciness that is strawberry season. It makes me happy to see these nutritional powerhouses return to the grocery store shelves. Not only do I love the taste of strawberries but I love all health benefits they provide. Strawberries are low in calories (only 54 […]
Pack a Power Lunch
People often talk about breakfast being the most important meal of the day but lunch can be just as instrumental in a successful, productive afternoon. Eating a carb loaded heavy meal mid day can mean struggling to make it through that afternoon meeting. Instead pack a lunch design to help you coast through the day. […]
