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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.

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.

Categories Gut Health, Advice, Health, Nutrition

Is SIBO the Cause of Your IBS?

Author Amber Hudler Posted on

Do you struggle with gas, bloating (that gets worse as the day goes on), distention, pain, or chronic IBS? Have you ever stopped to question the root cause? It could be SIBO.

What is SIBO?

Small intestinal bacterial overgrowth (SIBO) is an overgrowth or accumulation of bacteria in the small intestine (SI). Normally, we want a diverse amount of healthy bacteria in the large intestine (colon) but not in the small intestine. The overgrowth in the SI can cause discomfort and a host of other symptoms. Current research indicates that more than 75% of patients with IBS also have SIBO.

What causes SIBO?

  • Low stomach acid (hypochlorhydria) – Stomach acid kills bacteria
  • Compromised motility (gastroparesis, Parkinson’s, scleroderma)
  • Intestinal permeability (leaky gut)
  • Compromised gallbladder
  • Age
  • Food poisoning
  • Traumatic brain injury (TBI)
  • Chronic use of NSAIDs, Antibiotics, or opioids
  • Hypothyroidism
  • Liver dysfunction
  • Chronic pancreatitis
  • Ehlers-Danlos syndrome
  • Intestinal surgery
  • Fistula
  • Genetics
  • Stress

What are signs and symptoms of SIBO?

  • Bloating
  • Diarrhea, Constipation, or a combination of the two
  • Cramping
  • Nausea
  • Pain
  • Reflux
  • Rosacea/Eczema/Psoriasis
  • Migraines
  • Depression
  • Fatigue
  • Weight loss/gain

How do you test for SIBO?

You can test for SIBO using a breath test. Breath tests can be done at your doctor’s office or at home. A brief fast is required (24-48 hours) in which you eat certain foods such as chicken and white rice. During the test, a lactulose or glucose solution is consumed. Once consumed, you will be asked to breath into a bag in intervals for up to 2 hours.

What are the different types of SIBO?

  • Hydrogen dominant
  • Methane dominant
  • Hydrogen sulfide dominant

During testing, different levels of hydrogen and methane gas in the breath will be measured. If there is a rise in either hydrogen or methane at the 90 minute mark, SIBO is present. For hydrogen, a rise in >- 20ppm is indicative of SIBO. For methane, a rise in >- 10ppm is indicative of SIBO

How is SIBO treated?

  • Antibiotics such as Xifaxan/Rifaximin or neomycin
  • Herbal microbials
  • Dietary intervention
  • 5R Gut Protocol

What is the best diet for SIBO?

There are many different diets that have been studied and implemented to help support a patient with SIBO. These include Low FODMAP, the Specific Carbohydrate Diet (SCD), a Bi-Phasic diet, and an Elemental diet. By far the most well researched diet for SIBO is the low FODMAP diet. It is also the most flexible and least restrictive diet of those mentioned, so this is the diet I recommend starting with. Many individuals with SIBO develop food sensitivities, so it is common that by the time they come to see me, they are already avoiding a number of different foods because they have become intolerant to them. The goal with dietary intervention is to implement a diet that will support the treatment phase (when you are taking antibiotics or microbials) and allow you to have a well balanced diet that provides you with adequate calories and nutrition. With any SIBO diet, your goal is to do this temporarily  (on average 6 weeks) until you start to feel better.

If you want to learn more about SIBO or if you have been diagnosed and are looking for dietary support and counseling, contact me here.

Photo Image by Анастасия Гепп from Pixabay

Categories Nutrition, Advice, Health, How To

Are your dietary supplements helping or hurting you?

Author Amber Hudler Posted on

When it comes to purchasing and consuming nutritional supplements, quality matters. 

Dietary supplements are not regulated by the FDA. This means that commercial brand supplement companies are not being upheld to quality and safety standards like they should be. As a result, many commercial brand supplements can potentially put you at risk.

These risks include:

  • Supplements that contain harmful additives, fillers, or contaminants. One example would be protein powders that were found to contain lead.
  • Supplements that contain versions of nutrients that are poorly absorbed. There are different forms of different micronutrients. For example, B12 and magnesium. The cheaper forms are less absorbed and in the case of magnesium, can lead to cramping and diarrhea. Another example would be folic acid vs folate. Your body needs to convert folic acid to folate but some individuals are poor converters. In these cases, taking folic acid may actually make them feel worse instead of better.
  • Supplements that don’t contain what they say they do. Some may be lacking the amount of the nutrients that they claim, or possibly may not contain those nutrients at all.
  • Supplements that contain inaccurate labeling and contain potential allergens.

Supplement Safety

When purchasing supplements it’s important to know who to trust and what to look for. Here are my top recommendations:

  • Purchase professional grade supplements only. This will guarantee potency, safety and purity of the product. These companies also guarantee the latest science behind formulation and dosage.
  • Purchase directly through the manufacturer or a qualified healthcare practitioner. You will have a professional who can answer any questions that you have about the efficacy of the product, current research studies, clinical findings, and whether or not the supplement is right for you.
  • Look for companies that opt for third party testing. Third party testing ensures that supplements are clean, safe, and contain exactly what they say they do. Companies have to pay for this testing. Since supplements aren’t regulated and this testing isn’t mandated, many companies don’t opt to do it. Professional grade supplement companies pay for third party testing because they stand behind their products and have the safety of their consumers in mind. These supplements may cost a little more as a result, but it’s worth it to know you are purchasing a high quality product.
  • Pay attention to the expiration dates. I have heard stories of clients purchasing from consumer Internet sites like Amazon, only to receive expired products in the mail. There is also no guarantee that your product was stored properly. Think of a probiotic that must be refrigerated. When you buy from sites like Amazon, you have absolutely no way of knowing if that product was stored under the proper conditions. 
  • Know where your supplements are coming from. Supplements should be sold, shipped and tracked directly from where they are being made. A recent news article highlighted the dangers of counterfeit supplements being sold online and branded as professional supplements.
  • Look for the most bioavailable forms of nutrients. These are the forms of a nutrient that will replete deficiencies because your body will absorb it the most.
  • Avoid any products with unnecessary fillers, flavorings, or sugar alcohols that can actually make you feel worse instead of better. The exact opposite of what a supplement is designed to do.

In my practice, I suggest my clients purchase supplements through Wellevate.me. Wellevate only offers professional grade supplements. Safety and purity is guaranteed, the products are third party tested, and they are available directly from the manufacturer. By using Wellevate, you can purchase supplements that are recommended during your nutritional sessions with confidence, versus trying to find similar products in stores and not really knowing if the product is the same. To setup an account, click here

Photo by Adam Nieścioruk on Unsplash

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