Oatmeal Flax Chocolate Chip Cookies

I know what you’re thinking, because it has been on my mind too. *Sigh.* Oatmeal Raisin is a waste of a cookie. I said it. You think you’re going to sneak your teeth into a gooey chocolate chip, and then you let out a wail of utter disappointment when they hit a chewy raisin instead. Don’t get me wrong, I am all for fruit and more fiber, but when I go for a cookie and see something dark in it, it better darn well be chocolate. Oatmeal and chocolate chips make such a wonderful combination in a cookie, and they are my absolute favorite.

So if I’m going to enjoy  a delicious cookie, why not make it worth the calories by packing some extra beneficial nutrition into it? Before you get the image of a hockey puck “health” cookie in your head, hear me out. Ground flaxseed is an excellent way to sneak some nutrients into your baking. If you’re new to flax, know that aside from it being a good source of fiber and vitamins, it is rich in the plant source of omega 3, alpha-linolenic acid. Flaxseed is what they feed chickens whose eggs are advertised as higher in omega 3 fatty acids. About 1 tablespoon of flaxseed has about 1.8 grams of plant-based omega 3, and it is one of the oldest grains around, known to date back to Ancient Egypt times. King Charlemagne of the 8th century was known to be a big enthusiast of flax too, making his loyal subjects eat it. They were all on to something, because modern science has revealed its benefits, include lowering of cholesterol and your risk for heart disease, diabetes, and as some studies indicate, certain cancers. If I can get those benefits without sacrificing taste of an awesome cookie, why not throw some in? I mean, it’s fit for a freaking king and it’s right there at the grocery store.

I will emphasize the importance of using GROUND flax seed in baking. If you buy whole seeds, you might not get the same health benefits because your body passes it without absorbing any of the nutrients. Plus, I’m not into really seedy cookies.

So if you’d like to give flax a try, this is a great recipe to start with. You get benefits from the oatmeal, the flax, and dark chocolate. And while I can’t say this is a low calorie “health food”(it still has sugar, butter, etc.) it is a smarter way to enjoy a treat once in a while.  Just remember, it is a treat, and should be treated as such. This recipe makes a lot, so you can share.


Oatmeal Flax Chocolate Chip Cookies (makes about 3 dozen)

1 cup unsalted butter (2 sticks)

3/4 cup white sugar
3/4 cup packed brown sugar
1 1/2 teaspoon vanilla
2 eggs
1 1/2 cup flour
1 teaspoon baking soda
1 teaspoon salt
1 1/2 cup oats
1 1/4 cup dark chocolate chips
1/4 cup ground flax seed.

1) Let butter soften at room temperature

2) Using a stand mixer or hand mixer, cream together butter, sugar, and vanilla.
3) Beat in eggs.
4) Sift together flour, baking soda, and salt together in a small bowl, then add to cookie mixture, blend.
5) Add oats, chocolate chips, and flax, mix until just blended. (try not to overmix, it will get you flat cookies.)
6) Refrigerate dough for at least a couple hours, or overnight.
7) Preheat oven to 375 degrees.
8) Drop rounded tablespoon-fulls onto a greased cookie sheet
9) Bake in heated oven for about 8-10 minutes
10) Let cool (can use a cookie rack to prevent overbaking) and enjoy!

Do you have a favorite flax recipe? Please share!

Until next time!












It’s Been a Year…

The first week of October is a special for me. Aside from being a time to frolic in pumpkins, October 1st marked my one year anniversary of starting Food 4 Success, LLC, my nutrition consulting business. A year in private practice has been such an amazing learning experience, and leaves me hungry for learning more. More ways to spread credible nutrition information, more ways to motivate clients, more and better ways to spread healthy recipes and the love of cooking and family time all around. Oh and I have so much to learn still!

Here is some of what I DID learn in this adventurous year:

  1. I have some pretty AMAZING clients. Working with my clients has been such an honor and to say the least, an inspiration. I have had the pleasure of working with so many who are determined to live life to the fullest and take charge of their health by improving how they eat – not an overnight task. While I’m there to provide guidance, it’s my clients that do the work to reap the benefits. And I get the wonderful benefit of seeing their smiling faces when they succeed, whether it be pounds coming off, their blood sugar numbers improved, their cholesterol lower, their delight in telling me their pants are too big, or maybe their boost of energy.  It’s truly beautiful!
  2. I may be a nutrition expert, but you are the expert of your life. The beauty of nutritional counseling is that we work together to find what works for YOU, to get results YOU want. One way of eating or dieting does not fit all,  and while I didn’t think it was possible, working with people this past year has even strengthened my dislike for diets. Everyone has different health backgrounds and lifestyles, so one diet doesn’t fit all. You know what works and what doesn’t. We work together to find solutions to health goal barriers. Working with a variety of individuals with different backgrounds has given me more confidence in patient-centered nutritional counseling, and has proven it is leaps and bounds more effective than some health professional sitting there lecturing you need to do this, don’t eat that, etc, without taking into account your lifestyle and feelings. If you’ve endured that kind of care, I’m sure you can agree, blah to that!
  3. It’s not about perfection, it’s about the right direction. Yep, I stole that from a PBS nutrition cartoon that my son watches in the morning, but man it’s so true. I’ve learned that a lot of clients initially dread coming to see me, because they think I will take away all their favorite foods and demand “diet perfection.” They soon learn that couldn’t be farther from the truth. Dietitians are here to keep your favorite foods in mind, and teach you how to make them fit into a healthier way of eating. It’s about focusing on your diet and health habits as an entire picture, and not dwell on “good” or “bad” foods. Cutting out something you love won’t solve anything, and would make ALL dietitians super hypocrites, because we are ALL human and enjoy things like pizza and chocolate cake from time to time (I sure do..)
  4. The media continues to be full of poop. This isn’t exactly new news, but I have learned more and more the negative impact of what poor, opinion-based instead of science-based nutrition advice can have. I’ve had clients come to me that were victims of poor-nutrition advice and it has shown me first-hand how terrible it can be. Internet fear-mongering and food scare-tactics are horrible, even discouraging people from eating foods that could actually benefit them. Examples of this include a drop in vegetable consumption because of fear of pesticides, or maybe avoidance of carbs because of the whole “carbs are evil” message out there. This can cause problems such as nutritional deficiencies and further health complications. The more we can spread credible, scientific-based nutrition information, the better. Recognizing registered dietitians are the most credible source for nutrition information is critical, and knowing the difference between our profession and self-proclaimed “nutritionists,” that do not have the educational background to advise safely. I also try to empower and educate my clients on better sources when looking for answers on the web, like in  Why I hate Dr. Oz and a list of actual credible web sites for health information .
  5. I will never stop learning. Being a registered dietitian entrepreneur and nutritional counselor and educator will never be boring. My passion is to improve my skills so that I may better serve you in improving your health and quality of life through better eating habits. And maybe in a selfish-sense, because seeing those success smiles make so happy and warm inside.
  6. Improving my blog. I am in the process of learning how to produce better content, better recipes, and better pictures to make it more appealing, interesting, and helpful to you. Thanks for bearing with me on this one, definitely a work in progress! 

I also learned a lot about running a business. It’s not always easy, but it’s fun to dream and strive for what could be. Thank you to all my friends, family, and awesome clients who have supported me in this journey, you are appreciated more than you know. I welcome another year of learning adventures!20160219_133453

Until next time!



Overnight Pumpkin Oats

Well hello. I apologize for my lack of posting, but we got hit by the dreaded preschool initiation germs that landed poor Matthew and myself on our rear-ends. It is so tough when your baby is sick and you are barely able to stand up straight yourself. Very thankful for my husband, a.k.a super dad, and the miracle that is antibiotics.

Getting sick on the first day of Fall was irritating because I LOVE Fall and all things Fall, and the germs put a big damper on my enthusiasm. I am making up for it now, and it even feels more special because it is amazingly under 80 degrees outside today, unlike last week. My mom also made my pitiful self this amazing pumpkin bread too. Squee!

So I know this may come as a shock, but I’m kicking off my Fall posts with a pumpkin recipe. For my fellow pumpkin enthusiasts, there is more than one reason to love pumpkin. It is crammed packed with fiber–beneficial for heart health and weight loss, has beta-carotene, a powerful antioxidant that may play a role in cancer prevention, and 1 cup of it has more potassium than a banana. What’s not to love?

For those of you who adore pumpkin, but maybe also struggle with feeding yourself a nutritious breakfast before you blast out the door (like me), here is a solution that  I recently discovered and decided to play with. Overnight oats can be put together the night before, thrown in a mason jar and then conveniently eaten on the road the next morning if you are in a time crunch. The nice thing about oats is that they are so versatile, you can pretty much do anything to them your imagination allows to keep them from becoming boring. Throw some nuts in for a punch of protein, and you are much less likely to veer off track with snacks or treats later in the day. This is why a fiber and protein-rich breakfast can help shrink your waistline (it’s true).

Overnight Pumpkin Oats  (Single Serving)

You’ll need:
1 small mason jar
1/2 cup oats
1 cup low-fat or almond milk
1/4 cup canned pumpkin puree (be careful when reading labels, pumpkin pie filling is not the same thing)
1/4 teaspoon vanilla
1/4 teaspoon cinnamon
2 teaspoons honey
Chopped walnuts, pecans, or almonds

1) Combine oats and milk in a microwave-safe bowl. Microwave for about 1 minute and 30 seconds.
2) Remove from microwave, add rest of ingredients (except for nuts), mix well.
3) Pour mixture into small mason jar, cover and refrigerate for a few hours or overnight.
4) When chilled, remove cover, layer the top with nuts, and enjoy.

Easy-peasy. What’s your favorite oats recipe?

Until next time!



It’s Not Our Fault There’s So Much Salt

Well, even though it’s 94 degrees outside, I am still throwing myself into Autumn whimsy. I even got myself a pumpkin-spice latte from Starbucks last week. If that doesn’t make it Fall I just don’t know what does. Am I right?

Now that Fall routine is underway and Summer vacations have come to an end, I have many clients wanting to get back on track. As they settle into a new routine, they often are looking for ways to control stress and resulting higher blood pressures through diet. This often brings up their concerns on salt, and realizations that cutting down on salt in the American diet is HARD. The food industry adds looaddds of salt to many goods to help increase shelf-life and add flavor. Many tell me they don’t ever use the salt shaker, but after reviewing their diet history they discover lots of hidden sources of salt – the real culprit that can affect heart health. It’s pretty unfair and not our fault, but equipping ourselves with awareness and knowledge of label reading can help fix that.

First of all, we all need salt. We wouldn’t be here without it. It is responsible for muscle contraction, in the transmission of nerve impulses, and works with it’s pal, potassium, in regulating fluid volume in the body. We need it for electrolyte balance, especially in times of heavy sweating. Hyponatremia (salt is too low in the blood) is not uncommon in athletes and can be dangerous. It can cause nausea and headaches, and in worse cases, hallucinations, and even coma. Salt is good.

However, you know too much of a good thing can be bad. Some people are more salt sensitive than others, and how much fluid retention it can cause can vary from person to person. Your kidneys are responsible for regulating sodium, which is why a low sodium diet is important in those with kidney problems. On the other hand, when you have a diet high in sodium, you retain more fluid, increasing the volume that flows through your blood vessels. Since your blood vessels cannot accommodate this increased flow, your blood pressure increases. High blood pressure, or hypertension, can lead to heart disease and stroke. It can also lead to kidney trouble, which regulates sodium, so isn’t that a vicious circle? Ain’t nobody got time for that.

So how much salt should we have? That’s a good question, because it depends on the person, but general recommendations are anywhere from 1,500-2,300mg of sodium a day. To give you some perspective, 2,300mg of salt is equal to about 1 teaspoon, and most Americans eat around 3,400mg of salt a day if not more. There is still a lot of conflicting evidence out there about the benefits of severe sodium restriction (aside from it being extremely difficult to maintain), so it is not something I harp on. I do agree most of us are getting too much however, and reducing it down towards 2,300mg is a good start.


Keepin’ it real, with a picture of my messy spice cabinet. As you can see, I own salt, but lots of herbs and spices too. I do need my mother to come and reorganize this for me…

Should I toss the salt shaker out the window? Not necessarily. I use a salt shaker/grinder on occasion. What you should do instead is focus on those heart-effecting hidden culprits, like processed meats (deli included), fast foods, condiments, relishes, dry and canned soups, gravies, etc. You can also check out some recipes for delicious no salt seasoning blends (some at the end of this post), or buy no salt blends at the store (like Mrs. Dash). Just because you cut down on salt doesn’t mean your food has to be blah.

Another perk of cutting down on salt that I have to mention is that your taste buds amazingly adapt. The natural flavor of foods (often masked by salt) will become sharper, and suddenly when you do have heavier salt it tastes TOO salty.  Isn’t it so awesome they do that? For those of you starting a lower salt diet give it about 3-4 weeks.

If you’re already on medication for blood pressure, keep in mind that reducing your sodium can make your blood pressure medications work better (keep an eye on your blood pressure for need of adjusments) or could even lessen your dependence on medications. Your doctor will be pleased and I know you will be too.


Eating too much salt? Don’t sweat it (or maybe you do…HAR HAR). Here are some tips to start cutting down right now.

1) Eat more fresh fruits and vegetables. They are naturally low in sodium. Even canned or frozen fruits are low in sodium.

2) If you buy canned vegetables, choose “no added salt” varieties. HEB has a bunch:20160322_153201

3) When you cannot get low sodium canned goods, rinsing and draining can cut up to 40% their sodium.

4) Always shop for reduced sodium/low sodium soups and broths.

5) If buying frozen vegetables, buy “freshly frozen,” because that means no added sauces or seasonings.

6) Whenever possible, buy fresh meat rather than packaged. It is much lower in sodium. Any kind of meat that keeps well in the fridge for several days or weeks probably has a lot of sodium, like bacon or hot dogs.

7) When possible, use fresh meat leftovers for sandwiches. If you buy deli meat, buy low sodium.

8) Get familiar with label reading for sodium content. Even high sugar foods can sometimes have lots of hidden sodium.

9) Compare products to help choose ones that have lower sodium. Brands can vary.

10) Labels that read 500 mg or more of sodium are not good choices.

11) Buy seasonings that don’t have “salt” on the label. For example, garlic powder or onion powder instead of garlic salt or onion salt.

12) Watch your intake of cheeses, which can contain a lot of hidden salt.

13) Don’t be afraid to ask your waiter for dishes without salt, or do your research on sodium content before going to a restaurant. Ask for gravies on the side. Restaurant food can contain a lot more than what you would use at home.

14) When looking at restaurant menus, remember that terms like “pickled,” “brined,” “barbequed,” “cured,” “soy sauce,” “miso,” “au jus,” “teriyaki sauce,” “broths,” “gravy,” tend to have more sodium.

15) On menus, “baked,” “poached,” “grilled,” “steamed,” or “roasted,” are good choices.

16) Get creative with seasonings to keep your food flavorful. Garlic, lemon juice, spices, herbs, vinegar, black pepper, salt-free seasoning blends are all great substitutes for salt.

17) Watch for high sodium condiments such as pickles, soy sauce, barbeque sauce, jarred salsas, olives, mustards, and relishes. Look for lower sodium versions.

18) Avoid processed/pre-packaged foods when possible. The more you can cook from scratch, the better.

Here are some seasoning blend recipes to try out from the Academy of Nutrition and Dietetics:

Mixed herb blend: Mix together ¼ cup dried parsley flakes, 2 tablespoons dried tarragon and 1 tablespoon each of dried oregano, dill weed and celery flakes.

Italian blend: Mix together 2 tablespoons each of dried basil and dried marjoram, 1 tablespoon each of garlic powder and dried oregano and 2 teaspoons each of thyme, crushed dried rosemary and crushed red pepper.

Mexican blend: Mix together ¼ cup chili powder, 1 tablespoon each of ground cumin and onion powder, 1 teaspoon each of dried oregano, garlic powder and ground red pepper and ½ teaspoon cinnamon.

If you want to learn more ways to cut down on salt when grocery shopping and you live in the New Braunfels/SA area, join us this Thursday at 6:30pm for my class, Grocery Shopping Smarts and Label Reading. Check out http://www.food4success.com for more details on location and how to sign up! 


Until next time!


Turkey Chili

I feel kind of in limbo right now. Kids are back in school, but Fall isn’t here yet, and it’s still beastly hot outside. Fall is my favorite, if I haven’t mentioned that before. So the sensible, responsible adult Elissa is starting to lose the fight with the pumpkin-crazy, Fall-food and cooler weather obsessed, play-in-the-leaves Elissa (she is much stronger..).

Well to throw my crazy self a bone, and maybe to throw you fellow crazy Fall fanatics out there one too, I’m going to share with you Turkey Chili. Why? Because it’s close enough to enjoy this healthy version of a comfort food favorite, and football is already on. And, it’s easy.

I was rummaging through my freezer the other day and found ground turkey in there, frozen, sad, and alone. My husband, like most manly farm boy men, prefers beef, but after I threw this together he didn’t sneer so much. I’m not opposed to beef by any means, but what science concludes time after time again, is that VARIETY is the secret to health, and we just had beef. You want a little bit of this and a little bit of that to truly have balanced nutrition, and the more you expand your palette, the better off you are (which brings me back to why I hate elimination diets.)


Turkey Chili is hilarious, if you didn’t already know.


So without further ado, here is the recipe. It does have a bit of a kick to it, so if you are not a fan of spice you may want to cut down on the cumin, pepper, cayenne, and chili powder. Also, if your goal is to eat lean, know that all ground turkey is not equal. You need to search for lean, like 93% or leaner. Otherwise you could possibly end up eating more fat and calories than a package of leaner beef.

Turkey Chili (Serves about 5)
Prep and cook time : about 30-40 minutes

1 Tablespoon olive oil
1 green bell pepper, diced
1/2 medium yellow onion (or 1 small), diced
2 cloves garlic, minced
1-1.5 lbs of lean ground turkey (My package was 1.25 lbs)
1/4 teaspoon cayenne pepper
3 Tablespoons chili powder
1/4 teaspoon seasoned salt
2 teaspoons cumin
1/2 teaspoon black pepper
1 14.5 oz can red kidney beans, rinsed and drained
1 can no added salt diced tomatoes
1 cup frozen yellow corn or no added salt canned yellow corn
1 14.05 oz can low sodium chicken broth
1 6 oz can tomato paste
Optional toppings: Sour cream, shredded cheese, jalapeno slices (if you dare..)

1) Heat olive oil in a large, deep pan over medium heat. Sauté diced onion and green pepper in heated oil.
2) Add minced garlic and let cook for a couple of minutes.
3) Add ground turkey, breaking it up until fine, cooking with vegetables until browned.
4) Add spices and seasonings, stir well.
5) Add kidney beans, diced tomatoes, corn, chicken broth, and tomato paste. Stir well.
6) Let simmer over medium heat for about 20-25 minutes.
7) Serve with desired toppings, and maybe with some corn bread.🙂


Hopefully this will appease you Fall fanatic addicts for a few more weeks. Until next time!


Back to School Pot Roast

I awoke this morning to faint celebratory screams of delight from parents around the neighborhood. Today for many, is the first day back to school. Although some kiddos out there may lack some of their parent’s enthusiasm, there is something wonderful about  new backpacks, freshly sharpened pencils, and a bright outlook on fresh beginnings.

Fresh beginnings. While many have this outlook on New Year’s, I think back to school is the perfect time to revamp your resolutions or even make new ones. You’re adjusting to a different schedule and having to getting reoriented and reorganized. Perfect time to start some healthy habits I’d say!

Not sure where to start? Start with family dinner. If you have kids, you might get a bit dizzy when you flash back to past hectic schedules and those demanding ravenous mouths who will wreak havoc until they are appeased. I can’t say all nights will be smooth sailing and your cup of tea, BUT you can help yourself out with some easy and nutritious meals you can plop at the table with and unwind. One such recipe is pot roast in the crock pot. By setting aside about 15-20 minutes in the morning you can prep it all, throw it in the pot, turn it on low and let the rest take care of itself. Best of all, when you come home, all you have to worry about is keeping its heavenly aroma from making you drool everywhere until you can get it on a plate.

This is how I prepare roast at home, and it is a hit every time. No bouillon cubes, no store-bought seasoning packets with questionable ingredients. If you’re wondering what type of roast to get, know that sirloin beef roasts  or round roasts are among the leanest. I actually used a shoulder roast the other night because it was in our freezer, and it has a little higher fat content. I really like this to see how they all compare. You can use beef broth or red wine in this recipe to really get the juices flowing. I used beef broth the other night, but looking back on my week, I probably should have gone for the wine….


Frantically thrown together with a toddler hanging on my leg. As long as it all makes it in the pot, it tastes amazing 8 hours later!


Back to School Pot Roast (slow cooker recipe)                                               Serves about 6
Prep time: ~20 minutes
Cook time: 8 hours

1 Tablespoon olive oil
2.5 -3 lb beef roast (I used a shoulder roast, but can use loin or round cuts if trying to go leaner)
1 14.5 oz can low sodium beef broth or 1 cup of red wine
10-12 Carrots, peeled
Golden or red potatoes ( about a 1.5 lb bag)
1 yellow onion, chopped

3 cloves garlic, minced
1 tsp dried thyme
2 bay leaves
salt and pepper, to taste


  1. Heat 1 tablespoon olive oil in a large pan over medium heat. Meanwhile, lightly sprinkle roast with salt and pepper on each side.
  2. Brown each side of roast in pan, transfer to crock pot. Return pan to heat.
  3. Carefully pour beef broth or red wine into pan, gently scraping the bottom with a spatula to mix all that beefy goodness left behind. Heat for about 2 minutes.
  4. Pour pan mixture into crock pot, over browned roast.
  5. Layer carrots, onions, potatoes, and garlic over the top.
  6. Add thyme, bay leaves, and a little more salt and pepper if desired.
  7. Cover crock pot and cook on low for about 8-10 hours.
  8. Let that amazing smell hit your face when you walk in the door and enjoy!

Turn the TV off, put on some music, and enjoy this meal over some good ol’ family conversation. There’s usually lots to talk about in the first days of back to school!🙂 Let me know how it turns out for you.


Plotting his next move…

Until next time!

Why I hate Dr. Oz and a list of actual credible web sites for health information

For today’s post, I’m going to go on a bit of a rant. Bear with me. The media Is. Full. Of. Garbage. You are well aware of this already, I know. What gets to me, as many health professionals can relate, is that the web, TV, radio, and some popular books/magazines are FULL of bogus health advice driven by ignorance, marketing schemes, personal opinions, and a lack of scientific data that misguides the public, who are only looking for answers. I, myself, will often do internet searches on a health topic on a site that I think is legit then have to do a double take at what I’m reading and question their sources (if they even have any).

Let me beat up on Dr. Oz. Ask any dietitian, we are not fond of Dr. Oz. Dr. Oz is not a dietitian. He is a doctor, yes. A cardiac surgeon. So of course, he knows EVERYTHING about nutrition and weight loss, right? Dr. Oz makes a fortune using these formulaic, flowery sales pitches. He picks a cool sounding ingredient, then sells it as a miracle cure for this and that, without any scientific backing, or evidence-based guidelines supporting it. Health professionals are angry. Consumers are angry. He actually got in trouble not too long ago for these claims and total disregard for evidence-based medicine and nutrition. He scares me.


Don’t turn to Dr. Oz for nutrition advice. My husband made a good point the other day on the topic, remarking, “Would you go to a podiatrist to operate on your brain?” Well, I would hope not. I can’t tell you how many times I have been told, “but Dr. Oz said….” then I have to do damage control (no, I don’t slap them in the face, but I may or may not be batman in my spare time). It is not fair to you, and it is definitely not fair to dietitians, doctors, and other health professionals who work so hard in getting credible information to the public.  YOUR primary care physician (who knows your medical history) or a registered dietitian (RD) is your best bet, I promise. We RD’s require at least a bachelors of science degree in dietetics, followed by an extensive, supervised post-graduate internship, followed by a huge registration exam, then obtaining national registration by the Commission of Dietetics, and obtaining licensure by the state as well.

Unfortunately, it’s true, evidence-based nutrition recommendations don’t sound as exciting. Eating your fruits and vegetables, varying your diet with whole foods, and exercising probably wouldn’t make a very popular TV show (I at least try to make this blog entertaining…). This is what science supports however, and does not support these quick fixes or miracles in a bottle that cost $$$.  The American Association of Nutrition and Dietetics advocates a healthy overall diet pattern, and to not focus on any single ingredient for health or to prevent disease. This is why I hate fad diets, which tend to eliminate certain food groups and don’t focus on variety. Nutritional deficiencies, weight regain after they’re over, and health complications are too often the result.

Dr. Oz is just one of the many culprits out there. Internet searches for health/nutrition info are not much better. I notice a lot of misinformation is often right at the top of the search, and more legit sites are at the bottom, if at all. There is a lot of unnecessary fear mongering in finding nutrition info as well, which ties me back to my post on that.

 Two major things to remember. First, any fad diet that advocates an elimination of a food group is not backed by science and could have detrimental consequences to your health. Second, always check with your health care provider before introducing any dietary supplement. Just because it is advertised as “natural,” doesn’t always mean it’s safe for you, especially if you have medical conditions or are on other medications that could potentially interact.

Ok. Rant over. The good news is there are ethical, legitimate health and nutrition resources out there for you. You just have to be careful. Even websites written by doctors can sometimes be part of a marketing scheme and not backed by sound science. Save yourself from poor dietary advice by only going to trusted sources that use nothing but scientific evidence-based guidelines to support their claims. Websites that end in .edu, .org, or .gov are more likely to be better sources. Or, you can always come see me!🙂 Here are a few to check out.

Academy of Nutrition and Dietetics www.eatright.org

American Diabetes Association www.diabetes.org

Office of Dietary Supplements – by NIH https://ods.od.nih.gov/ (this is a great site to check if you are thinking of taking a supplement..)

National Institutes of Health (NIH) https://www.nih.gov/health-information

Medline Plus https://medlineplus.gov/nutrition.html

Centers for Disease Control and Prevention (CDC) – Division of Nutrition, Physical Activity, and Obesity http://www.cdc.gov/nccdphp/dnpao/index.html

The Mayo Clinic http://www.mayoclinic.org/healthy-lifestyle

The American Heart Association http://www.heart.org/HEARTORG/HealthyLiving/GettingHealthy_UCM_001078_SubHomePage.jsp

Health.gov – contains 2015 Dietary Guidelines for Americans https://health.gov/dietaryguidelines/

Choose My Plate – USDA http://www.choosemyplate.gov/

Until next time! Check out http://www.food4success.com for more information on how to make an appointment to come see me or for my class schedule!