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“Hunger Games” As featured in The WC Press

Author Amber Hudler Posted on

Check out my recent column called “Hunger Games” featured in The WC Press where I discuss my love for winter squash!

“Autumn has always been one of my favorite seasons. You might think it’s because my birthday is in October, but what I actually love most about fall are the amazing colors and tastes associated with this time of year. In particular, winter squash. Starting in September, you’ll start to see varieties of these in your favorite grocery stores or at the West Chester Grower’s Market. While you might associate these as common decorative and holiday accents, they are actually packed with nutrition and are hearty and flavorful vegetables to enjoy when the weather starts getting cooler.

While pumpkin is arguably the most recognized member of what is known as the Cucurbitaceae (gourd) family, it is just one of many types of winter squash that you can add to your diet. Some of my favorites include delicata, kabocha, butternut and acorn squash but there are numerous others. 

The nutritional benefits of squash are vast. Squash contains high amounts of fiber, which benefit heart health and digestion. The colorful green, yellow, orange and multi-toned varieties have flesh that contain antioxidants such as beta carotene and vitamin C. Both can lower inflammation and boost the immune system, which is ideal as we head into cold and flu season. Squash is also high in minerals like potassium which helps lower blood pressure and Vitamin B6 which helps support the nervous system and mood regulation. Even the seeds of squash are nutrient dense. Pumpkin seeds are one of the highest sources of magnesium, which can lower the risk of diabetes. Magnesium is also a key nutrient for bone health. As an added bonus, winter squash is typically low in calories compared to other starches, making it an ideal choice for maintaining a healthy weight. 

It’s easy to get intimidated by winter squash because of the prep that is involved. Some varieties have a thick skin that has to be peeled, plus you have to scoop out the seeds. If you’ve never made squash before, I recommend starting with delicata. It’s small in size with few seeds and a thin skin that is edible, making it easier to work with. Other varieties (like kabocha, butternut and acorn) can be roasted in the oven whole or microwaved for a few minutes before peeling. The flesh of winter squash is dense and flavorful which makes it the perfect ingredient for soups, stews, side dishes and breads, or you can enjoy it on its own as a side dish. I like to mash it and then blend it with some cinnamon, olive oil and a little maple syrup. 

Another reason why I love winter squash is that it is affordable and typically yields several servings. Cooked squash can be frozen and it reheats well, allowing you to make extra that can be used in a variety of recipes. Winter squash will maintain its flavor whether it’s roasted or steamed, so I encourage you to be bold in the kitchen and explore the many ways you can include this in your weekly meal planning this season.”

View it online at The WC Press here.

Sources:

https://nutritionsource.hsph.harvard.edu/food-features/winter-squash/

https://health.clevelandclinic.org/benefits-of-squash

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional

https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional

https://www.sciencedirect.com/science/article/abs/pii/S0899900717300229

health insurance coverage
Categories Advice, Health, Nutrition

6 Advantages of Using Your Health Benefits for Nutrition & Dietician Counseling

Author Amber Hudler Posted on

Have you checked in on your health insurance benefits lately? Open enrollment is going on right now for a lot of insurance plans and is a great time to review what your health plan covers. Plus, we are quickly approaching year end so it’s a great time to verify if your plan covers nutrition, and if so to maximize your benefits and schedule your appointment.

Here Are 6 Advantages of Using Your Health Benefits for Nutrition & Dietician Counseling

Health benefits often include coverage for services beyond just routine doctor visits, such as nutrition/dietician counseling. Leveraging these benefits can make a significant impact on your overall health and well-being. Here are some key reasons why utilizing health benefits for nutrition counseling is worthwhile:

1. Personalized Dietary Guidance

Nutrition counseling offers a customized approach to your dietary needs. Registered dietitians or nutritionists assess your lifestyle, medical history, and specific health goals to provide you with a tailored plan. This is far more effective than general advice, as it accounts for your unique needs and challenges.

2. Preventative Health

Nutrition counseling can help prevent chronic conditions like diabetes, hypertension, and heart disease. With professional guidance, you can create healthy habits that support long-term health, often reducing the need for medication and invasive treatments later on.

3. Support for Medical Conditions

Many health conditions, such as digestive issues, autoimmune diseases, and food intolerances, are closely related to diet. A nutrition counselor can guide you in managing these conditions more effectively, potentially alleviating symptoms and improving your quality of life.

4. Cost-Effective Health Management

Nutrition counseling can be a cost-effective way to improve your health. By using your health benefits for this service, you’re investing in preventative care that could lower future healthcare costs. Better nutrition often leads to fewer doctor visits and reduced spending on medications or treatments.

5. Mental Health and Energy Boost

A healthy diet is linked to better mental health and increased energy levels. Nutrition counseling can help you make food choices that support mental clarity, mood stability, and energy, which can enhance both work productivity and personal well-being.

6. Accountability and Support

With regular nutrition counseling sessions, you have the accountability and support necessary to stay on track with your health goals. Having a professional to guide, motivate, and adjust your plan as needed makes it easier to stick with healthy changes.

Overall, using your health benefits for nutrition counseling provides you with access to a resource that can improve your health, boost your energy, and prevent long-term medical costs. It’s a proactive step toward a healthier lifestyle and a smart use of your health insurance coverage.

Now is the time to use these benefits up as the end of the year approaches before your benefits reset! Check in with your health insurance as many plans cover dietician visits for free or at a low co-pay cost.

Ready to book an appointment? Click here!

Categories Advice, Exercise, Health, Nutrition, Stress

7 Tips to Staying Healthy During the Holiday Season

Author Amber Hudler Posted on

7 Tips to Staying Healthy During the Holiday Season: Tips for a Joyful, Balanced Celebration

The holiday season is a time filled with joy, celebrations, and indulgences, often tempting us to put our health goals on hold. However, with a little planning and balance, you can enjoy all the festivities without sacrificing your well-being. Here are some practical tips for staying healthy, energized, and stress-free during this busy season.

1. Prioritize Balanced Nutrition

Between family dinners, parties, and holiday treats, it can be challenging to maintain a balanced diet. Here’s how to keep things in check:

• Don’t Skip Meals: Skipping meals to “save calories” can backfire, leading to overeating later. Stick to regular meals, focusing on protein, fiber, and healthy fats to keep you full and balanced.

• Practice the 80/20 Rule: Aim to make 80% of your choices nutritious, allowing room for indulgent treats in the remaining 20%. This mindset reduces feelings of restriction and encourages moderation.

• Mindful Portion Control: It’s easy to overeat with so many options available. Start by taking small portions, savor each bite, and pause before going for seconds.

2. Stay Active with Fun Holiday Activities

Physical activity is key to maintaining energy levels, managing weight, and improving mood, especially during the holiday season. Some ideas to stay active include:

• Family Walks or Winter Sports: Encourage family walks after meals or engage in seasonal activities like ice skating, hiking, or even holiday shopping (it’s a workout!).

• Short Home Workouts: Don’t have time for a full workout? Opt for quick 15-20 minute home workouts. Bodyweight exercises, like squats, lunges, and push-ups, can keep you active even in tight schedules.

• Set a Step Goal: Many people enjoy wearing fitness trackers to set daily step goals. Aim for 7,000-10,000 steps a day to keep moving throughout the season.

3. Stay Hydrated

With so many delicious drinks available, from hot chocolate to holiday cocktails, it’s easy to overlook the importance of staying hydrated with water. Here’s how to make sure you’re getting enough:

• Set Reminders: Use a water bottle with time markers or set reminders on your phone to keep your hydration on track.

• Limit Sugary and Alcoholic Drinks: While it’s okay to indulge occasionally, sugary and alcoholic beverages can lead to dehydration. Try to alternate these drinks with water.

• Warm Beverages: Warm water with lemon, herbal teas, or light broths can be comforting alternatives to sugary drinks while still keeping you hydrated.

4. Practice Mindful Eating

Mindful eating helps prevent overindulgence and can make the holiday meals more enjoyable. Here’s how:

• Savor Each Bite: Slow down and appreciate the flavors, textures, and aromas of your food. This can help you feel satisfied with smaller portions.

• Listen to Your Body: Holiday gatherings can lead to endless grazing. Pause occasionally and check in with yourself—are you truly hungry, or just eating out of habit?

• Limit Distractions: Try to sit down and enjoy your meals without distractions. Engaging in conversation instead of scrolling on your phone allows for a more meaningful experience.

5. Manage Holiday Stress

The holiday season can be stressful, with demands like gift shopping, family gatherings, and year-end tasks. Here are ways to manage stress levels effectively:

• Set Boundaries: It’s okay to say no to some invitations or activities if they feel overwhelming. Protecting your time and energy is essential to maintaining peace of mind.

• Practice Gratitude and Reflection: Take a few minutes each day to reflect on what you’re grateful for. This can shift your focus from holiday stress to the joys of the season.

• Incorporate Relaxation Techniques: Deep breathing exercises, yoga, or even a short meditation can help calm your mind. You can find holiday-themed guided meditations or playlists to set a peaceful tone.

6. Get Enough Sleep

With holiday events often going late into the evening, sleep can suffer. However, maintaining a consistent sleep schedule is essential for immunity, mood, and energy levels.

• Set a Sleep Routine: Try to go to bed and wake up at consistent times, even on weekends, to support your natural sleep cycle.

• Wind Down Before Bed: Limit screen time and avoid heavy meals or caffeine late in the evening. Instead, opt for relaxing activities like reading or a warm bath to prepare for restful sleep.

• Power Naps: If you’re sleep-deprived, a 15-20 minute power nap can be refreshing without affecting nighttime sleep.

7. Take Time to Connect Meaningfully

The holiday season is ultimately about connection and celebration. Beyond the food and festivities, focus on nurturing relationships and making memories.

• Create Traditions: Try to include activities that bring joy and connection, like decorating cookies, singing holiday songs, or watching movies together.

• Give Back: Volunteering or giving to those in need can enhance the holiday spirit, offering a sense of purpose and fulfillment.

• Express Appreciation: Take a moment to let people know they’re appreciated. A heartfelt message or conversation can mean a lot.

In Summary:

Enjoying the holiday season healthily is about finding a balance between indulgence and self-care. With mindful choices, intentional activity, and stress-management techniques, you can navigate the season with energy and joy. After all, the goal is to celebrate without compromising your well-being, so you can start the new year feeling your best.

The Nutritional Benefits of Sourdough
Categories Food, Nutrition

The Nutritional Benefits of Sourdough

Author Amber Hudler Posted on

Recently, I had the honor to do a write-up in the The WC Press on eating sour dough bread! Check out the article below. You can also read “The Nutritional Benefits of Sourdough” and other great articles here!

The Nutritional Benefits of Sourdough

By Jennifer Laurence
Registered Dietitian, Nutritionist

Last year, my husband mentioned that he had always wanted to learn how to make sourdough. As I searched for a gift for his birthday, I found a local class that was being offered and purchased it for him as a present. He spent an entire day learning the process. While I expected him to occasionally bake a loaf here and there, he surprised me by making not only various types of sourdough bread including cheddar jalapeño and chocolate, but also bagels, scones, cookies and granola. He surprised me even more by making these weekly. 

Now you might think that as a dietitian, I would protest having these types of foods in my home. On the contrary, I actually appreciate and embrace the health benefits that sourdough offers, and believe me when I tell you, the benefits are numerous. 

To understand why this bread is so good for you, it’s helpful to know what distinguishes sourdough from other types of bread. Sourdough is made from something called a “starter” which is a culture made from flour and water that is left in a container to ferment for several days. A starter contains wild yeast found in the environment and on the grain itself, versus standard baker’s yeast which is commonly used in other types of bread. The wild yeast allows sourdough to be higher in nutrient content and to contain live bacteria called probiotics. Probiotics help to boost your immune system, lower inflammation and support overall healthy digestion. In addition, sourdough is also high in prebiotic fibers which help to feed the probiotics and keep them robust and thriving. Interestingly, the bacteria also act as natural preservatives that help extend the shelf life of your loaf, making it less susceptible to mold and spoiling. 

Sourdough has also been shown to provide better blood sugar balance. If you are an individual diagnosed with diabetes or insulin resistance, sourdough may be an optimal bread for you. Additionally, sourdough is a rich source of antioxidants that help repair cell damage and reduce inflammation. Due to the structure of sourdough, our bodies tend to absorb the nutrients it contains more easily than standard bread. The protein and fiber content of sourdough may also help you to stay fuller longer. 

Sourdough is surprisingly low in gluten, a protein found in wheat, barley and rye. While sourdough is not entirely gluten free and therefore not suitable for those with celiac, it does become a potential choice for those who are gluten sensitive or struggle to digest certain carbohydrates and sugars commonly known as FODMAPs. 

The fermentation process involved in making sourdough helps produce a distinguishable tangy flavor and fragrant aroma, along with a delicious and chewy texture. Collectively, this is what makes sourdough a favorite bread of choice for many. 

If you have access to a starter, it’s fun to try making sourdough at home. Like my husband, you can let your creativity run wild and use your starter to make a variety of products. If you choose to purchase a sourdough loaf instead, pay attention to the nutrition label. Some commercial products do not originate from a starter and simply contain sourdough “flavoring” which does not provide the same nutritional benefits. 

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8306212

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10103004

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10399781

https://extension.colostate.edu/topic-areas/nutrition-food-safety-health/9-392-understanding-and-selecting-sourdough-for-health-benefits

https://www.today.com/health/diet-fitness/is-sourdough-bread-healthy-rcna137707?fbclid=IwAR2t-ISztmudefkHoJTHDle8zQIg5pQLiW_jCxiGTgCWYIvnLcjqR3UoKtw

https://www.eatingwell.com/article/7904008/health-benefits-of-sourdough-bread-according-to-a-dietitian

Nutritional guidance on the journey through menopause
Categories Advice, Food, Health, Hormones

Nutritional guidance on the journey through menopause

Author Amber Hudler Posted on

Read this article published on the Daily Times. Nutritional guidance on the journey through menopause.

Over the course of Jennifer Lawrence’s  10-year career as a registered dietitian, she has seen many women nearing their 50s spend years with their body feeling different as they journey through menopause and experience a host of different signs and symptoms.

According to the AARP, while menopause is defined as the point in time 12 months after a woman’s last period, perimenopause (the transition to menopause) most often begins between the ages of 45 and 55 and lasts an average of seven years, but can be as long as 14 years.

While hot flashes, night sweats, moodiness and irritability are some of the more common physical signs, others might surprise you once you get your blood labs back after your annual check-up.

“It’s common to see lab results start to change,” Lawrence said. “There can be a change to cholesterol numbers and fasting glucose.”

Lawrence, the co-author of Prevention Magazine’s 28-Day Get-Lean Diet for Women Over 40, which includes tips on tackling the major obstacles that happen during perimenopause and menopause, further explained that our risk of insulin resistance increases when estrogen levels start to decline, which can lead to pre-diabetes or other negative health outcomes.

Your diet can serve as a tool in your toolbox to help manage the transition to menopause. (Pexels)
Your diet can serve as a tool in your toolbox to help manage the transition to menopause.

Quality of diet

When it comes to cholesterol, Lawrence usually takes an overall look at the quality of one’s diet. She highlighted two factors, fiber and unsaturated fats, that can contribute to healthier cholesterol levels, so it’s important to be mindful of them.

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High cholesterol can increase our risk of cardiovascular disease, and when our estrogen and progesterone levels are altered during menopause, our body doesn’t have the same support for  managing cholesterol.

Dietarily, she said that fiber, especially soluble, is really important for managing cholesterol, which is an important compound of the body.

“There are a lot of really good sources,” she said. “Oats are one of the highest in soluble fiber.”

Other good sources Lawrence recommended are sweet potatoes, beans, avocados and Brussels sprouts.

Mono and polyunsaturated fats

In terms of fats, Lawrence said one should consume a higher percentage of mono and polyunsaturated fats in your diet over saturated fats.

“Unsaturated fats can help raise your HDL, which is your good cholesterol,” she said. “What they have found through studies is that HDL is more anti-inflammatory and LDL is more inflammatory, which is more linked to heart disease.”

Lawrence isn’t saying you have to omit saturated fats, found in things such as marbled red meat, butter or ghee, but suggests eating them in moderation with a higher focus on consuming unsaturated fats, such as those found in avocado oil, olive oil, nuts, seeds, avocados and olives.

In addition to keeping your cholesterol in check, Lawrence emphasized the importance of being mindful of your bone health.

“It is absolutely essential for women at this stage to be aware of their bone health since they are at a higher risk for bone density loss,” she said.

Top four nutrients for bone health

According to Lawrence, the top four nutrients to be aware of for bone health are vitamin D, calcium, vitamin K2 and magnesium, which lowers inflammatory response and is good for digestion and our heart.

“You can get magnesium from dark, leafy greens, pumpkin seeds, which are one of the highest forms, spinach, almonds, avocado and black beans,” she said. “You can get calcium from dairy products, dark leafy greens and sesame seeds.”

While your calcium and magnesium needs can be met through food, Lawrence said that since an adequate amount of vitamin D and K2 may be harder to obtain through diet, it’s important to discuss with your doctor whether or not supplements may be necessary. K2 is essential for your body to properly get vitamin D and calcium to the bones.

“It’s important to go to the doctor to get your bloodwork,” she said.

Phytoestrogens

To help manage symptoms related to menopause, Lawrence educates her clients on foods that are high in phytoestrogens, such as natural forms of soy, like edamame, tempeh and tofu, as well as other foods, such as apples, lentils, chickpeas, ground flax seeds and yams.

“These are all plant-based foods that have estrogen-like characteristics,” she said. In studies, women who consume these report less symptoms related to menopause.”

She suggests adding more of these foods to your diet, so it gets more variety.

“These are all really healthy, wonderful and beautiful foods, and they’re going to help you feel better and more supported through the menopause process,” she said. “We can’t stop the biological change, but we can wake up to our diet and it can be one of the many tools in our toolbox to help us manage the transition.”

Right Balance Integrative Nutrition

Jennifer Laurence, registered dietitian, Integrative and functional nutritionist, is the founder and owner of Right Balance Integrative Nutrition in West Chester and the co-author of Prevention Magazine’s 28-Day Get-Lean Diet for Women Over 40.

For more information, visit www.rightbalancenutrition.com or call 484-401-7837.

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