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Ditch the good food vs. bad food mentality and find food freedom

By: Tricia Today I want to spend some time talking about a topic I hear often in my nutrition practice. When I talk to my patients, we typically review the successes and challenges that the week presented to them. A statement that I hear very often is “I ate so good this week” OR “I …

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Health Tip Tuesday: The truth about snacking and building one that nourishes your body!

Health Tip Tuesday: The truth about snacking and building one that nourishes your body By: Tricia Snacking can be an important tool for helping meet your nutrition goals. A good snack can help provide extra fiber, stave off hunger cravings, and allow us to feel full until our next meal. A snack is typically not …

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Emotional Eating: Most of us know what to do when it comes to losing weight and feel hungry

Emotional Eating: Most of us know what to do when it comes to losing weight and feeling hungry By: Tricia Stefankiewicz How many of us eat when we are upset, stressed, lonely, scared, bored, worried, or tired? We may eat for comfort or to help us get through uncomfortable situations. Eating allows us to soothe …

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Health tip Tuesday! How much protein do I need in a day?

Health tip Tuesday! How much protein do I need in a day? By: Tricia Stefankiewicz What is it? Protein is an essential macronutrient, which means you need to eat protein every day in order to get the amount your body needs. Like carbohydrates and fats, protein is used to fuel you body. But protein has …

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Skin issues? Maybe you’re missing these nutrients

Skin issues? Maybe you’re missing these nutrients When it comes to skin nutrition, there are some key nutrients that are needed for healthy and flourishing skin – something we all wish to have! When we think of skin care, we typically think of ways to help our skin from the outside. This means using, special …

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Health Tip Tuesday: How to sneak veggies into your family’s meals

Health Tip Tuesday: How to sneak veggies into your family’s meals By: Tricia Stefankiewicz I don’t know about you, but I am constantly trying to get my family to eat more veggies. I know how important it is for us all, but it feels like a constant pulling of teeth, and work for only a …

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4 Ways to fit exercise into your schedule

By: Tricia Stefankiewicz Today we will talk all about some ways of how to fit exercise into your life including making a schedule, anticipating obstacles, setting realistic expectations, and creating accountability. Despite the convenience of smart phones, watches, FREE you tube videos, and activity trackers, physical activity continues to be an elusive goal that we …

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Health Tip Tuesday: What you need to know about portion sizes

Health Tip Tuesday: What you need to know about portion sizes Back in the 1990’ and early 2000’s the food guide pyramid was replaced with the USDA My plate model. My plate provides a visual guidance of how to eat to get the most nutrition for your body. My Plate visualizes your plate as looking …

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Weight loss is NOT the answer to loving your body after 40

By: Tricia Stefankiewicz Many women hold this idea that somehow once they lose weight or when they finally achieve an ideal weight that they have in their mind, they will miraculously have this overwhelming sense of love for their body. We tell ourselves lies such as: • I will have a better relationship/sex life • …

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Health Tip Tuesday. Confused about Inflammatory foods. Listen in for some basics!

Inflammation is a protective response to something that could harm you. This means your white blood cells and other positive things in your body that work hard to protect you from something is trying to hurt you. Inflammation can be an acute or chronic response. An acute response can be an infection, injured tissue, virus, …

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