Mini everything seems to be all the rage lately. Mini can still pack a mighty punch though when it comes to these elderberry wellness shots. Featuring elderberry, lemon, and echinacea, they’re an immune supporting powerhouse, especially during the colder months. I recently came up with these ginger turmeric immunity shots.…
My Twist on Homemade Spiced Apple Cider
I grew up drinking apple cider and homemade wassail (a spiced cider/tea with citrus) around the holidays. So when I had kids I wanted to come up with my own apple cider recipe to keep the tradition going. That and a gallon of organic apple cider quickly gets expensive for a…
Macros, Calories, or Both? Here’s What to Track Based on Your Goals
Imagine this: You’ve been diligently logging your meals, keeping an eye on your calories, and hitting that magic number every day. But the scale hasn’t budged, your energy feels off, and you’re wondering, what gives? Then you hear someone at the gym talking about “macros,” and suddenly, you’re in a…
How to Get More Steps Without Taking a Long Walk
You glance at your phone at 8 p.m. and see the number you’ve been dreading: just 2,200 steps for the day. Between back-to-back meetings, traffic, and trying to keep up with everything else, the idea of heading out for a long walk feels impossible. Here’s the good news: you don’t…
6 Dietitian Tips to Track Restaurant Meals
Dining out should be fun, but if you’re trying to log meals, it can also feel a little daunting. Menus are long, nutrition information isn’t always clear, and portions rarely look like the ones at home. The good news: with a few smart strategies from expert dietitians, you can log…
Nutrition and Tips For Teen Athletes
The teen years can feel like a whirlwind. Bodies are changing daily, hormones are in constant flux, and no snack in the pantry is safe. For teen athletes, that whirlwind becomes even more intense. Practices, games, tournaments, and strength training sessions pile on top of schoolwork and social life. So…
High-Protein Breakfast Quesadilla
Save just a few minutes of your morning to cook yourself a crispy breakfast quesadilla. The jalapeño is optional, but it does contain beneficial capsaicin, which is linked to increased metabolism of fats and reduction in insulin spikes (1, 2). Remove the seeds of the jalapeño if you prefer a…
How to Make Flu-Busting Elderberry Gummies
What kid doesn’t love gummy snacks? This version features health boosting elderberry syrup, perfect for cold and flu season. Elderberry syrup is a staple in our home this time of year. Turning it into gummies is a fun (and less messy!) way for kids to enjoy elderberry. These combine the…
Pumpkin Spice Oatmeal Raisin Cookies
Soft and chewy, with a burst of pumpkin flavor, these are not your grandmother’s oatmeal cookies. Canned pumpkin stands in for the butter normally used in oatmeal cookies. Be sure to blot the pumpkin dry briefly with paper towels to remove excess moisture — otherwise, the cookies may be too…
Online Mental Health Quizzes vs. Validated Screenings: Use Real Tools
Are Online Mental Health Quizzes Accurate? Online mental health quizzes are everywhere, and now AI tools like ChatGPT will even tell you that you have a diagnosis. Most of these internet quizzes aren’t validated, however, and an AI output is not a medical opinion. In this article, I separate entertainment…