Blog

Nourish Your Mind

Kombucha Tea – What Am I Even Drinking

Chances are, unless you’re one of those new age hippies, err hipsters who’ve been sipping or maybe even home brewing SCOBY cocktails for the past few years, you may be wondering, what’s with all the buzz about Kombucha Tea? Kombucha, translated ‘black tea mushroom’,...

read more

Quinoa: A New Spin on an Old Staple

Ancient Grains Meet Garden Fresh Foods in a Quick & Easy Weeknight Recipe. One philosophy I try to live by is, ‘eat from the earth, where you are on the earth.’ A helpful mantra that reminds me why it’s important to eat locally, not just for the health promoting...

read more

Get to Know Your Roots

At one time or another, we’ve probably all sipped a subtly sweet and sudsy ginger ale to aide a bellyache, heeding the advice of Dr. Mom. Or, perhaps in an act of bravery or double dog dare, we ventured out to try the pickled pink shavings on the sushi plate in...

read more

Food As Fuel – Eating Right for Exercise

It can be a constant battle, timing our activity with our meals & snacks. Given todays fast paced lifestyle along with an endless supply of convenience foods, we don’t always end up making the best choices when it comes to fueling up before an activity. From a...

read more

Table for One

It’s an epidemic out there. Eating alone is no longer a stigma, it’s the norm. One of the more common concerns I hear from clients for their inability to make healthy choices is ‘I live alone and it’s so hard to cook for one person’. Having done this myself, I realize...

read more

Food Diary of a Yogi

A weekend spent in the woods at The Floyd Yoga Jam, without cell service, and with some of your closest friends (and strangers that make you feel like you’ve been friends since birth), leaves a bit of down time to discuss, share, and journal about, you guessed...

read more

Move Over Kale… There’s a New Chip in Town

Kale chips have long been heralded as the go to, nutrient dense potato chip alternative, and for good reason. With their crunchy texture and crisp bite, the mouth feel is enough to convince any skeptic. Pile that on top of their powerhouse nutrient profile and ability...

read more

Your Food Cravings Exposed

Food cravings are real! Just ask any present day or prehistoric mother. Long before there were pregnancy test and ultrasound imaging, mommas knew they were pregnant when their bodies started talking to them with food cravings, among other things. While we commonly...

read more

Is This Food?

It’s not infrequent that I get asked, ‘I eat ________. Is that bad for me?’ My response is nearly the same regardless of the real food or junk item mentioned. My philosophy has always been, no food should dawn the title of ‘good’ or ‘bad’ and no person should be...

read more

Running with the Herd – MUM 2015 Recap

On the heels of the 2015 Marshall University Marathon, it felt natural to write about the ins and outs of fueling, training and preparing for distance running and brag about some of my awesome friends who ran their first, fifth, twenty-fifth and even 175th long...

read more

A Soulful Thanksgiving Celebration

As a dietitian- nutritionist, one might say it’s my duty to share the importance of holiday food safety. That all birds are cooked to a safe internal temperate of 165 degrees, that leftovers are refrigerated at the 2 hour mark or otherwise thrown out, and how...

read more

Travel Checklist – Healthy Nutrition & Lifestyle Edition

For many, Holidays = Travel. Travel = No Kitchen. No Kitchen = Road Food. Road Food = Well, you can see where this is going… Having recently traveled more than 6000 miles across the country and back, I’ve had quite a bit of time to ponder and reflect on the ins and...

read more

I EAT CAKE

It’s a hard job being a dietitian-nutritionist. It’s not so much that the hours are long and grueling or that’s it super labor intensive. It’s not even that the paperwork and dealing with insurance companies can get overwhelming or that patients and diseases can be...

read more

For the Next Five Years – Eat This

If you’re in the business of nutrition, whether that’s eating, preparing food for people to eat, selling food, or delivering food education in the United States, you’re probably aware of the much anticipated news that broke this week. With much ado, the 2015 Dietary...

read more

Lettuce Talk About – I.B.S.

I see patients nearly every day that explain they can’t eat salads because they don’t agree with their bellies. I can understand this. I used to think the same thing. Having dealt with irritable bowel syndrome (IBS) myself (Thanks for that gene, mom!), I now know...

read more

Souper Bowl of Super Food

As if you need to read another post about Super Bowl Sunday… I have to admit, at the very moment I’m writing this, I have absolutely no idea who’s even playing. K I know, my brother’s must be so proud! At any rate, Superbowl Sunday has ALWAYS been a part of my life....

read more

A Chocolate Love Affair

Love is in the air, but so are fossil fuels. As global warming drives the mercury skyward, the price of chocolate (that is cacao) is rising just the same. Plagued by a number of factors, like increased demand, poor soil conditions, deforestation and aging trees, the...

read more

It’s Genetic… Or is It?

Something I hear all the time from my family, friends and clients, ‘The doctor said I have high cholesterol. So did my mom and dad so there’s nothing I can do about that. It’s just genetic.’ While there’s a sliver of truth to that statement, certain genes are passed...

read more

This Drink is Worth its Weight in Gold!

Bodybuilders, runners, yogis, swimmers, mothers, fathers, and kids rejoice from inflammation fighting, immune boosting, nutrient rich and delicious tasting golden milk tea! A beverage taken daily by the likes of many in eastern civilizations, turmeric tea is well...

read more

Hello, Spring!

Whether you’ve had your belly full of green beer, eggs & ham, or just crummy weather, there’s no question most of us are looking forward to a good Spring Cleaning. With the arrival of the Spring Equinox this weekend, I can’t possibly think of a timelier occasion to...

read more

Treat Your Gut How You Treat Your Garden

If you know anything about gardening, you know that if your soil is suffering, your garden will too. Human health is no different.  Just as the health of the plant is dictated by the quality of the soil, human health is dictated by the quality of what’s happening in...

read more

For the Love of Carbohydrates… And Running

Tis the season for running! Whether you’re a track star, ultra distance runner, weekend warrior, 5K fanatic, or training for the zombie apocalypse, you’ve probably recognized that how well you fuel plays into how well you run.   While carb-o-hydrates (a fancy word for...

read more

Waste Not, Want Not

There are fewer things that get me more jazzed than a day to celebrate Mother Earth or Pacha Mamma, as they say in Peru. Rather than bore you to tears with how eating better by choosing fewer processed foods, using meat as a condiment, and buying or growing your foods...

read more

Happy Birthday, West Virginia! 153 Never Looked So Good!

 A short and sweet dedication to my beloved, West Virginia. Nestled in the heart of Appalachia and a special cove in my own heart, it is with great respect and devotion that I wake up every morning with inexplainable awe of your splendor. It's not just your...

read more

Tips from Your Top Tier Mountain Runners… Must Read!

I had the fortune of spending the weekend in the beautiful Monongahela National Forest, with some of the top tier (read, craziest) runners in the Appalachian reaches. Runners from not only, West Virginia, but several folks who drove great distances to run 41 miles...

read more

Fasting – Friend or Foe?

Let’s talk about fasting... Yes, Fasting.  You know, the thing they talk about in the Bible.  This method we traditionally view as a religious offering can also provide some major health benefits. In my opinion fasting is the easiest way to get rid of unwanted body...

read more

Berries – Eating on the WILD side!

In terms of fresh food, this is the best time of the year.  Gardens are abounding with the hard-earned fruits of labor.  While eating the produce is wonderful, you may also appreciate the savings garnered from fewer trips to the grocery store.  Almost everyone grows...

read more

Crawl Before You Walk. Walk Before You Run.

If you’ve ever genuinely wanted to start running as a hobby, gave it a try and found it to be difficult and painful, this one is for you. Running is a hobby for millions of people around the world.  Looking at human history you’ll see we came from nomads, explorers,...

read more

If You Ate Today, Thank a Farmer!

Looking for some fresh, locally grown produce?  Visit the Wayne County Farmers Co-op market this weekend in Dunlow, WV.  The market will be open from 10am-2pm on Saturday, August 6.  The Market is located at the Dunlow Presbyterian Church off of Route 152. Our first...

read more

This Summer, Take a Beech Trip.

Let’s take a journey back in time.  Beech Fork Lake was in its infancy.  To add recreational opportunities the Corps of Engineers helped create the Rock Hollow Trail. This seemed to be a feature trail, as it contained a scenic overlook, diverse terrain, plant, and...

read more

The Secret About Artificial

We're all familiar with those bright, colorful packets in every little coffee shop and restaurant in town. Pink, Yellow, Blue...and that’s just to name a few. What do these colors have in common? They are all fake! AKA, zero calorie/ zero carb, artificial sweeteners....

read more

How to Eat – Plain & Simple

This is your down-home, Wayne County, plan and simple, completely unprofessional guide on how to eat.  This is strictly my opinions and observations.  I have no formal training or education, just an interest in food and health, a few books and magazine articles, and...

read more

How to Eat – Plain & Simple [Part 2]

This is Part 2 of the down-home, Wayne County, West Virginia, plan and simple, completely unprofessional guide on how to eat.  If you missed Part 1 be sure to check it out on the blog. First we will have a quick review of the points discussed in the last edition.  The...

read more

Do You Yoga?

Do you yoga?  The answer will vary among readers.  But closer study of the meaning of “yoga” may reveal a resounding yes, even if you’ve never done the stretches, binds and twists typically associated with the term. Yoga means union. Yoga encompasses many aspects but...

read more

Testimonials

"I enjoyed learning about how to take care of my body by changing my eating habits. I am grateful for the one to one e-mail correspondence to assist with an affective diet."

Join Nourish Appalachia and Recover Your Health