Did you know the World Cancer Research Fund estimates that 20% of all cancers diagnosed in the United States (not including those related to tobacco use) could be prevented by lifestyle changes? Of the more than 674,000 estimated new cancer cases diagnosed in 2016, that’s potentially 134,000 lives changed—not to mention the many thousands of [...]

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It’s a brand new year, which means a new opportunity to revamp old eating habits. This year, rather than setting lofty food goals or worse, starting a diet, why not try something a bit more sustainable and hopefully more fun: incorporating more whole foods into your meals. Whole food, noun, a food that has been [...]

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Continuing research shows that micro biome (the trillions of tiny microbes in our digestive tract) has a huge impact on our metabolism, immune system, inflammation in our bodies, cravings, and diseases affecting overall health and well-being. The biome lines our digestive tract like a protective film. When the biome is healthy, it provides a protective [...]

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As a dietitian working in the cancer unit, my patients are often very interested in nutrition. The topic of organic food stirs up a lot of questions: Should they shop organic after being diagnosed with cancer? Should they transition to an all-organic diet to stay healthy and reduce the risk of relapse moving forward? Why opt for organic in the first place? The popularity of organic foods is rising, and now almost all supermarkets have a wide variety of organic selections. Organic food categories vary: 100% organic, made with organic ingredients, etc. It can be confusing even for a dietitian. Let’s explore what the labels mean.

There’s lots of advice about what to eat once you’re pregnant, but what about before? Ideally, men and women should be well-nourished three months prior to conception for optimal pregnancy outcomes. Avoiding smoking, alcohol, and minimizing caffeine intake can all lead to a shorter time to conception and healthier babies. Diet and lifestyle choices can [...]

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We are lucky to live in the Pacific Northwest, where an abundance of locally grown produce, livestock, seafood, and countless other foods and beverages are available. While Seattle hosts several year-round farmers’ markets, May marks the official start of the “farmers’ market” season, where you will find a bounty of fresh and seasonal foods. So, [...]

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Cinnamon is one of the most widely used spices, and it’s also one of my personal favorites. It goes well with both sweet and savory dishes, like apple pie, roast chicken, and, of course, hot chocolate. This versatile spice comes from a small tree that grows in India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt. [...]

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A protein-rich breakfast gets your brain going. It also boosts your metabolism, balances your blood sugar, and helps you eat less throughout the day. Many people think that skipping breakfast is an effective way to cut calories and lose weight. In reality, skipping breakfast has been associated with an increased prevalence of obesity. This effort [...]

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Track and field champion Carl Lewis. Heavyweight boxer Cam Awesome. Bodybuilder Jehina Malik. Ultra-marathoner Scott Jurek. These four are all amazing athletes, but they have another similarity: They’re all vegan. Whether it is for health, environmental, or ethical reasons, following a plant-based diet is becoming increasingly prevalent. And as the prevalence increases in the general [...]

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What to make for dinner? It’s a question we ask ourselves nearly every day. What happens when work or after-school activities run late and the last thing you want to do is spend valuable time preparing a meal at home? You might be tempted to pick up fast food, but a more nutritious and convenient [...]

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Would it even be fall without pumpkin? Not if you ask the food industry, which last year sold more than $360 million dollars of pumpkin-flavored products. You can now find anything from the infamous Starbucks pumpkin spice latte to pumpkin-flavored eggnog, marshmallows, Oreos, breakfast cereals, yogurts, sausages, and even beauty products. Don’t get me wrong, [...]

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Hopefully you have enjoyed plenty of fresh berries, kale, and spinach this summer. With days growing shorter, some different fruits and vegetables take center stage for the fall. Learning how to buy, store, and freeze seasonal produce allows you to extend your food budget. In the next few months, be sure to look for these [...]

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