There is nothing worse than thinking you're making better food choices, when it turns out you’re really not. Ugh. All that hard work wasted! When you set out to eat better, you may be tempted to start by cutting out all the foods you love, dropping your calories crazy low, and veering toward the cleverly marketed "health foods." And it can feel all consuming. As a nutritionist and weight loss coach, I see it all the time. Clients come to me after making a few healthy changes

Understanding Sugar in Midlife: Why the Type Matters Sugar is one of the most confusing topics in health and weight loss — largely because of years of mixed messages from diet culture. And while I’m a big believer in balance, where enjoyment and nourishment can coexist, I often see added sugars quietly sabotaging health, energy, and fat loss goals in midlife. Many women assume sugar is simply “bad,” but the reality is more nuanced. There’s an important difference between natu

That funny looking thing that rather resembles a root sitting there on the shelf in your grocers produce section, that's ginger! Ginger has long been toted as one of natures super foods with a great deal of holistic healing properties supportive of our body's natural ability to heal itself. An aromatic, zesty and flavorful spice it will add a great deal of flavor along with offering a variety of health benefits to any number of dishes, making it simple (and affordable) to inc

Just a whiff of cinnamon can conjure up great memories, get our taste buds salivating, and cause us to crave the comfort of a favorite...

I swear by the "a sweet potato a day let's this Coach Mindy play," rule because they are a powerhouse of nutrition and have been a big...

Looking for a simple way to empower your health and wellness? Explore the power of spices! This week's tip shares the many health...

Did you know March is National Nutrition Month? Healthy and balanced nutrition is essential to supporting healthy body function and reducing risk of disease, helping you feel and perform at your best. And it doesn't have to be complicated, difficult, or overwhelming to do! In fact, eating from the rainbow is one of the simplest and most effective ways you can support your health and wellness goals by naturally boosting your nutrition each day. How It Works Studies show eati

Did you know February is National Heart Health Month? It’s the perfect time to pause and focus on simple, everyday habits that can strengthen your heart and protect your long-term health — especially in midlife, when heart health becomes even more important. According to the American Heart Association, 1 in 3 women will be diagnosed with heart disease in their lifetime. While that statistic can feel alarming, here’s the empowering truth: heart disease is often preventable. Re

When it comes to supporting a healthy heart in midlife, nutrition plays a powerful role — and it doesn’t have to be complicated. As hormones shift and metabolism changes, the foods you choose can directly impact blood pressure, cholesterol, blood sugar, inflammation, and overall cardiovascular health. The good news? You don’t need a perfect diet or drastic changes. Heart-healthy eating is about balance, consistency, and choosing foods that nourish your body while still allowi

Carbohydrates are one of the most misunderstood macronutrients. Should we eat them? Should we avoid them? Do they actually cause weight gain? Spend two minutes scrolling Google or social media and you’ll probably end up even more confused. Half the posts will tell you to cut carbs if you want to lose weight, while the other half insist carbs are essential. So how are you supposed to know what’s fact and what’s fiction? Here’s the truth: carbohydrates are one of the three esse

Once known as Popeye's go-to food when faced with a physical challenge, spinach offers a great deal of nutritional strength, making it...

Did you know nearly half the human body is comprised of water? The average adult is made up of 55-60% water and that water plays a vital role in your day-to-day health, helping you feel and function your best. Throughout the day you can lose water through sweat, your lungs as you breathe, and through your waste and urine. That's why it's so important to stay healthily hydrated. Ever found yourself suddenly thirsty? While your thirst response can trigger you to drink more wate

DIET. Did you just cringe? When you hear the word DIET does your mind conjure up a host of negative images? Do you instantly thing of counting calories, deprivation, restriction? Maybe that is because the word "diet" is often associated with what is perceived as some form of punishment. As a society we rarely discuss diet as a means of substance, but rather as a way to achieve weight loss or alter our body composition. Turn on the t.v. and you'll see several "diet" commercia

You’ve probably heard the phrase “protein is king” when it comes to weight loss — and there’s a lot of truth to that. Protein plays a powerful role in supporting healthy fat loss because it helps regulate the hormones that control hunger and fullness. And because protein is the most satiating of the macronutrients, including it in your meals can help you feel fuller longer and reduce the urge to snack. Protein also helps preserve lean muscle mass and support metabolism — two

“Just don’t eat too much” sounds simple — but portion sizes today can be deceiving. Over the past 20 years, the average portion has nearly doubled, making it easy to eat or drink far more than we realize. That “standard” bagel? It’s really closer to two servings. Many drinks now pack 2–3 servings in a single bottle — and those extra calories add up fast. The good news: once you know what a true serving looks like, you can enjoy your favorite foods without guessing or over-res

Fat. Often labeled as 'the bad guy,' much like carbs, it can get a bad rap. But the truth fat alone does not make you fat, and your body needs a certain amount of fat to function its best. The body uses fat as an energy source during longer endurance workouts and lower intensity exercise. And dietary fats play an essential role in cell growth, balancing healthy hormones, protecting your organs, regulating body temperature, and nutrient absorption. But all fats are not created