If you’re reading this post and a little one is on the way, congratulations! We know how exciting this time in your life can be! It should come as no surprise that what you eat while you’re pregnant is extraordinarily important to the wellness and development of your baby. You’d be hard pressed to find a single healthcare professional that downplays the importance of nutrition during this season of your life. And since nutrition is our specialty, we’ll take this opportunity to talk about what’s most important for you to be eating while pregnant so that you and your little…

When you’ve reached the point in your life where creating a baby is desirable, many emotions can begin to swirl. First of all, excitement! Being part of the creation of a new life is an amazing thing, and seeing that sweet little face for the first time is one of the biggest rewards you’ll ever experience. There are other emotions that can creep in too… doubt, fear, uncertainty…and many of these can stem from the worry of infertility. Infertility is complex and there are a multitude of lifestyle factors that affect reproductive health. Not surprisingly, food can make a big…

By now you’ve heard that breakfast is “the most important meal of the day.” It jump-starts your metabolism after an overnight fast, and nourishes your body and brain so you can have a focused and productive day. Unfortunately, with a multitude of other factors competing for attention during the wee hours of the day, starting your morning with a PFC balanced, real-food meal doesn’t always rank high on the priority list. Many consider themselves lucky if they’re able to pack meals for the rest of the day. If you are a parent or responsible for anyone else in your life, the…

Moodiness, fatigue, cravings, acne breakouts, bloating and uncontrollable emotions…these are common issues women face during puberty, pregnancy, and their menstrual cycle when hormones are “raging!” As women, we hate feeling this way, and most men get a little anxious when the women around them are experiencing this influx of estrogen. But did you know that an increase of estrogen can actually be more than just a nuisance and indeed incredibly dangerous for both women AND men (and not just if they make insensitive remarks!)? Estrogen is a hormone that is produced primarily in the ovaries in women and in the…

Do you find yourself standing in the grocery aisle, staring at all of the oil options, trying to recall all of the info you have ever heard, read, or experimented with so that you can make the best decision? You’re not alone! Whether you’re frying, baking, sautéing, or even moisturizing, this post will help you understand the different types of oils and how to choose the best ones for your intended purposes! Types of Oils Canola, safflower, sunflower, avocado, olive, oh my! There are countless options to choose from—some that are incredibly healthy and others that will bring you further from…

[A Dietitian’s] 5 Reasons Why You SHOULD Eat Before Bed It’s three hours past dinner and you’re getting ready for bed, when you feel the familiar grumble in your tummy. You’ve been told over and over again that eating before bed will make you fat; that eating before bed provides unnecessary calories; that you shouldn’t eat after [insert time here]. Conventional wisdom says that food will sit in your stomach all night long, which will result in packing on the pounds. Word to the unconventionally wise: Don’t fall for it! These are myths, and not only will eating the right…

Formerly shunned for its high saturated fat content, people everywhere are embracing this healthy fat by both consuming it and using it topically. It’s even earned “superfood” status by nutrition experts and healthcare professionals all over the place…and for good reason! Let’s dive right in: The Benefits Coconut oil is made up of medium-chain triglycerides (MCTs), which are a type of fat that are digested quickly and known for their great energy and metabolism-boosting effects. Lauric acid is the main form of MCT in coconut oil. It has been shown to be antimicrobial, antibacterial, antiviral and increases HDL cholesterol (the…

As many of you know, I travel a lot. On a personal level, it’s how I find balance and how I’m able to lead my crazy busy, constantly working lifestyle without going insane. (I love that I’ve created a life and a company where I’m able to work remotely some of the time and offer this same benefit to my team members!). That said, I have certain strategies I implement when I’m leaving home because even when I travel I follow my own PFC guidelines. “How am I supposed to eat while traveling?” is a common question we get from…

“Do I have to eat before I workout?” “Is it always beneficial to have a protein shake after I lift weights?” “How long after I workout should I eat?” These questions are often on the minds of our clients and those striving to live an active lifestyle. Yes, nutrition should live in harmony with activity, but it doesn’t have to be so complicated. (Keep it simple!) A properly nourished body performs well during tough workouts and doesn’t have to suffer with soreness and fatigue the next day (or two or three days…). Navigating the latest trends in food and fitness can be…

It’s easy to understand why people ask if we follow a Paleo or low carb approach—after all, I am the co-host of Low Carb Conversations with Jimmy Moore, Dietitian Cassie and Friends. There are certainly some similarities. Let me explain. PFC is our approach to balanced eating. It’s not a diet, but a lifestyle that’s individualized to meet each person’s specific needs. When someone follows the PFC way of eating, they feel vibrant and confident so they can live life to the fullest, and they’re able to reach their goals. The letters P, F and C stand for the three macronutrients: protein, fat and carbohydrate. The…