Do you need dairy in your diet? From milk to cheese, dairy has long been promoted as a vital part of a balanced eating plan. But is it essential? For as long as I have been a dietitian (and before), there has been controversy about dairy. Today I bring you nutrition benefits, considerations, and dairy alternatives.

Did you know your diet and lifestyle can impact your brain health? It does. What you put on your plate can play a significant role in preventing and recovering from strokes. In this blog post, I'll address the signs, symptoms, and risks associated with strokes and how nutrition can play a role.

You have heard of the Mediterranean Diet and may even follow some portions. But did you know that it isn’t just a diet but a lifestyle and way of living?

Can what we eat affect our sleep? How is sleep related to nutrition? Things in our life and our diet (eating patterns) can impact our sleep. Our body is working while we sleep. Many people comment that we don’t digest our food while we sleep, but this is not true.

Do you eat asparagus?

What is the big deal with asparagus?

Why should we eat it?

And what about that “smell” that comes along the next day that reminds you that you had asparagus yesterday?

There is often confusion between a lactose intolerance, the naturally occurring sugar in milk (from any mammal, including humans), and a milk allergy.

These two diagnoses and conditions are not interchangeable.

Someone with a dairy allergy cannot have cheese, not even a small amount of parmesan cheese, as a topping on a salad.

However, someone with lactose intolerance most likely can have that without any consequences.

What do you think when I say you can EAT WHAT YOU WANT?

Some people have some automatic and negative thoughts about this.

Regarding food and our behaviors around food, we need to stop thinking in black and white.

Here is a fact: one food, one meal, or even one day of eating will not turn our health for the better or, the worse. But the consistency of that food, meal, or day over and over.

This post is the 200th blog post on this website.

In the early 2010s, I blogged regularly at NM Dietitian, which is still alive. Nothing on the internet goes away.

Even before then, I had another blog in BlogSpot, or it could have been Blogger. I don’t remember.

I share some of what I have done and how to ask for a specific topic.

Eggs are Not Dairy

While stating eggs are not dairy may be evident to some people, more and more, there needs to be more clarity about eggs and what food group to which they belong.

Over the past ten years or so, I have seen and heard more and more that people are categorizing eggs in the dairy group.

As much as I don’t recommend a structured and restrictive diet, I promote one “diet” - the DASH Diet.

DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

While it was initially studied for helping blood pressure health (reducing hypertension), it is appropriate for anyone who wants a healthy eating pattern.

The DASH eating plan requires no special foods and provides daily and weekly nutritional goals

In 2023 World Women’s Wellness Day’s theme is to empower women to take charge of their health and well-being.

Isn’t everyday women’s wellness day? In theory, we should all focus on our wellness daily; however, you know this is not how it works.

Women often put their health and wellness in second or third place after the wellness of those in their life, including their children, spouses, and parents.

It is considered selfish if a woman stops caring for those around her.

Did you know: About one-third of the food produced globally is lost or wasted each year? The average American family spends over $1800 annually on wasted food? About 25% of the food wasted globally could feed the undernourished people in the world? Approximately 8% of greenhouse gas emissions annually are from food loss and food waste?

You know garlic – keeps vampires away, a staple ingredient in many dishes from cultures worldwide, and a label that goes with bad breath. Is it a vegetable? Herb? Spice? Who cares. It is good stuff. It gives excellent flavor and has many purported health benefits. It is part of the allium family that includes chives, leeks, onions, scallions, and shallots. The compounds that give these plants their unique smell and taste are likely what also provides health benefits.

So many people don’t know the difference between physical activity and exercise. People often confuse physical activity and exercise. But they are not the same thing. Not all physical activity is exercise, but all exercise is always physical activity. What is the difference, and why does it matter?

Why Avoid Soy? Soy is an excellent plant-based protein alternative, including soy milk, soybeans, edamame, tofu, and even soy protein supplements. So why does soy cause controversy? Whether it is suggesting that we choose cow’s milk or soy milk over the other milk alternatives or indicating that it is okay to eat a soy-based veggie burger or eat tofu, some people cannot get it out fast enough that I am wrong about soy food.

Today’s post strays from the nutrition aspect and dives into overall health, wellness, and quality of life. I’ve previously done a post about the single healthiest thing you can do for your health, and while that ended up being a summary of several things, I neglected to mention a big one. And this one isn’t up for debate, and it isn’t an opinion – there is research to support this thing that can potentially improve your health, wellness, and quality of life. Pet ownership.

People tell me all the time: I am stressed. I have a lot going on. I am so busy.

They have meetings with me every other week and every appointment, but they have yet to move forward on their nutrition goals because they are stressed, have a lot going on, and are so busy.

When will you not be stressed? When will you no longer have a lot going on? When will you not be busy?

Despite the popularity, is there a good reason to take vitamin C supplements? Many people will swear it helps prevent or cure a cold, boost immune function, or that they need it because of gaps in the diet, but is that true? Probably not.

March is National Nutrition Month®, an annual campaign created by the Academy of Nutrition and Dietetics (the professional association to which I belong as a registered dietitian nutritionist). This year’s theme (2023), “Fuel for the Future,” highlights the importance of fueling our bodies at every age and eating with the environment in mind. Continuing with National Nutrition Month® today, I bring you the topic: Make tasty foods at home.

With the Environmental Working Group rereleasing its Dirty Dozen list, I bring you some perspective and the foods that I “always buy organic.” What are the things you should concern yourself with? The truth might surprise you.