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5 Reasons Why You SHOULD Eat Before Bed

[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…

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5 Reasons Why We Don’t Recommend Bread

“But that’s the biggest part of the pyramid!” Well, I guess the food pyramid is in the shape of a plate now…either way, when people are introduced to the PFC way of eating, one of the most common initial questions we get is, “wait, why no bread?!”. You have likely been told that if you do not eat bread you are completely neglecting a food group, and that it’s a terrible idea that will only lead to nutrient deficiencies. That is not true, and we’re about to discuss why. When we were kids, the Food Pyramid told us the majority of our calories should…

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How to Test For and Heal Chronic Inflammation

In my last post, “Inflammation: What It Is and Why You Should Care About It,” I discussed the two main types of inflammation that exist within our body—acute and chronic. Now that we have differentiated between the two and learned what the different causes are, let’s dive into how to determine what you may be dealing with, and most importantly, how to heal it! “But how can I be sure that I actually have inflammation?” If you suspect you might be dealing with inflammation, there are tests that can help determine the type and level of inflammation you may have….

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Help! I’m Eating Real Food in Balance and Not Losing Weight! (Part 3)

Alright so you’ve read Part 1 and Part 2 of this series and you’re still not sure we’ve covered your particular issue. Fear not, for here I’ll address six more common issues that might be keeping you from losing the weight and reaching your goals! 1. You’re over-exercising. Exercise can be beneficial, but we now know it’s not the be-all end-all when it comes to weight loss. (Abs are made in the kitchen!) It can actually stand in the way of you reaching your goals if you’re doing too much of it and not giving your body a chance to…

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PFC Balanced Chicken Broccoli Sweet Potato Bake

Servings: 6 Ingredients: 1.5 lbs. uncooked chicken breasts, cubed 3 cups broccoli, chopped 2 cups of cubed sweet potato (about 1”) 1/2 cup red onion, sliced 2-3 cloves garlic, minced 1/3 cup pecans or walnuts 1/3 cup coconut oil, melted 1.5 teaspoons Italian seasoning* 1/4 tsp. salt pepper to taste   Preparation: Preheat oven to 375 degrees F and coat a 9×13 casserole dish with butter or coconut oil. Add the cubed chicken to the casserole dish and spread it out evenly. In a separate bowl, combine the sweet potato, broccoli, onion, and nuts. Add the garlic, spices, salt and…

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Sweets Ruled My World… (Kaely’s Story)

Sweets ruled my world from an early age. In fact, “c-a-n-d-y” was the first word I could spell—because my parents had to spell it out around me in order to prevent me from asking for it! I also notoriously claimed that I had a separate dessert stomach in order to justify my “need” for dessert without being able to finish my dinner. In high school I mistakenly thought my involvement in many sports made me immune to the effects of this behavior, but I was unaware I was only postponing the consequences. It wasn’t until college that my love for…

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“I thought I was doing everything right…” (Emily’s story)

Throughout my childhood, teenage years, and even into my twenties, I never felt like I was doing anything wrong. I grew up much like many other kids in America: spending every possible summer moment—sun-up to sun-down—playing outside with my friends, participating in lots of community and school sports, and gathering around the dinner table for a few “home-cooked” meals each week with my family (Hamburger Helper, anyone?). Of course, I jumped at every opportunity for a sweet treat (birthday party, the ballpark, church bake sale, you name it!) or junk food. Those habits stuck with me throughout high school, as I “knew” my…

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Supporting Pregnancy Through Nutrition

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…

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Supporting Fertility Through Nutrition

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…

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Establishing a Morning Routine for Your Family

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…

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5 Reasons to Skip the Scale

As a culture, we are prone to stepping on the scale excessively to see if it went up or down—inevitably making us forget about all the positive changes we are experiencing if the number isn’t what we hoped it would be. It’s okay to weigh yourself once in a while (We would recommend no more than once a month), and many people are stepping on the scale every single day. Don’t let it control you! Here are five reasons to skip the scale today (and every day): 1. Your health is more than just a number. Too often we focus…

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8 Ways to Minimize Toxic Estrogen Exposure

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…

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6 Reasons for Fabulous Fat

If someone were to tell me several years ago that I would be writing a blog on how wonderful fat is, I would have thought they were crazy! I used to believe that fat was the enemy, and we needed to avoid it like a plague. No wonder, since what we’ve been brainwashed to believe is that fat is evil and the root of high cholesterol and heart disease. It’s even what I was taught in school when studying to become a dietitian! If you really think about it though, where has this “fat is the enemy” mindset gotten us?…

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