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Eat with Freedom by Honoring Hunger and Fullness

Katie Delaney, RD, CSOWM, Revitalize Health Coach

Do you find yourself frequenting the kitchen more often, skipping meals, or eating while watching TV? Afterwards you feel full, frustrated and maybe even somewhat hopeless? You are not alone. Overeating and snacking may be filling a void of boredom or other emotions. There are many factors that lead to over indulging. Whatever your reason is, there are solutions. The following strategies can help shed light on overeating and mindless snacking. Use these as a guide to check-in with yourself. Again these tips are a guide, it is important to honor what your body needs without being too rigid.

Tips for Stress-Free Colonoscopy

Stefanie Menjivar, Revitalize Staff

In the United States, it is one of the deadliest forms of cancer, but can be highly treatable if detected early. A colonoscopy is the best screening tool and while scary and uncomfortable, it may very well save your life! Here are a few tips to help your colonoscopy preparation go as smoothly as possible.

Debunking the Myths: Why Colonoscopies are so Important

Stefanie Menjivar, Revitalize Staff

If you just turned 45 your doctor might have mentioned it’s time to have your first colonoscopy. And you might be dreading it because you’ve probably heard a few horror stories and might already be cringing from the potential embarrassment. We understand exactly how you feel. However, we want to ease your mind and set the record straight on colonoscopy myths and why colonoscopies are such a critical and life-saving screening worth all the fuss.

Essential Prenatal and Postpartum Nutrients: DHA

Lindsay Watkins, RD, IBCLC

It is entirely possible to get an adequate amount of DHA from food if you eat fatty cold-water fish 2-3 times per week. Examples include salmon, herring, sardines, trout, fish eggs, or mussels. Much smaller amounts of DHA are found in pasture raised eggs, grass fed, pasture raised animals and dairy products from grass-fed animals. At a minimum, aim to consume 200 mg of DHA daily.

The Scale: Friend or Foe?

Katie Delaney, RD, CSOWM

Many people look at the bathroom scale as a villain. And for some, it the number on the scale becomes an obsession rather than a healthcare tool; but the scale does not have to be the enemy. There are many ways - other than the scale - to measure success when improving your health, like improved energy, better sleep, an improved relationship with food, and how you feel overall. However, if you are wanting to see changes in weight, weigh-ins are a part of the process, and will become a tool in establishing long-term behavior change.

A Primer on IBS

Lauren Peterson, RD

An estimated 15 percent of individuals world-wide have irritable bowel syndrome. If you have been diagnosed with irritable bowel syndrome (IBS), you may be wondering what is IBS. You may have gone through several tests and been told everything looks great! But you’re still not feeling right, and end up diagnosed with IBS. Let’s get a better understanding of what IBS may mean for you!

Your First Week on a Gluten-Free Diet

Lauren Peterson, RD

Yikes! You just left the doctors office, and your doctor told you to follow a strict gluten-free diet. Maybe you just got diagnosed with Celiac's Disease or your doctor is concerned you have a non-celiac gluten sensitivity. Either way, this can seem like a daunting task, and you may not know where to begin. Here are answers to common questions we get on how to navigate your first week of a gluten-free diet and lifestyle.

An Introduction to Gluten and Wheat Related Disorders

Lauren Peterson, RD

You’ve probably been hearing more and more people saying “I can’t tolerate gluten” or “I’m gluten-free.” While this can be a life choice there is also a rise in the number of individuals experiencing gastrointestinal and systemic (other organs affected such as skin, nervous system, musculoskeletal, etc.) symptoms related to gluten and wheat.

3 Tips for Fall Reset

Stefanie Menjivar, Revitalize Staff

The days are getting shorter, and the weather will be cooling down. The end of summer can be a busy time, especially for those with kiddos heading back to school. There are patio sets to put away, school supplies to buy, and getting out for those last summer adventures. No matter your age, the end of Summer often feels a bit chaotic, and it comes fast! As we head into the autumn season of pumpkin spice everything and crunchy leaves next month, why not welcome it with open arms for a fresh start? This is a great time to start or renew, healthy habits, double-down on your goals and get organized.

Work/Life Balance

Kat Van Fossen, Revitalize Health Coach

I talk to many people who struggle with gaining a healthy work/life balance. They often say that it seems like a near impossible task. So many people feel the daunting struggle of managing everyday life, and work. Work takes up a good portion of our day, and at times it can feel like nothing is left for all of life’s joys and obstacles. We become accustomed to living in this turbulent chaos, ignoring and not listening to our bodies. Achieving balance is easier said than done, but it is the key to managing stress. A healthy work/life balance can be an attainable goal.

Video: Simple tips for healthy, balanced meals

By Katie Delaney, RD, CSOWM, Revitalize Health Coach

This quick video blog gives great tips on creating healthy, balanced meals that are quick to make and the whole family will enjoy. Katie covers alternative ingredients for recipes like Chicken Parmesean that up the nutritional value and keep calorie counts lower.

Top 10 Fitness Tips From Revitalize Exercise Specialists

Kelly Sedgwick, Exercise Specialist

From hundreds of coaching sessions over the years, our exercise specialists have compiled their "Top 10" tips for success in your fitness goals. Here they are!

Transition from Summer to Fall

By Kelly Sedgwick, Exercise Specialist

Welcome to autumn! Anytime the seasons change, it’s important to consciously adjust your exercise routine to stay on track. Schedules change, goals change, and an assortment of activities flood our lifestyles with deadlines and things to do. This year, plan ahead and embrace the season change as a built-in opportunity to rethink how you successfully transition from summer into fall. Here are some tips to help make your adjustment:

Spring Clean Your Pantry for Better Health

Alicia Kaluza, MS, RD, LN

Spring sunshine and warm weather often bring about spring cleaning, and your pantry or food cupboard is a great place to start. Pantry cleaning is helpful to identify outdated food and expired condiments. Expired doesn’t always mean bad, we’ll provide some guidance on that. If you have food that is sitting in in the back of your pantry, it will likely remain unused unless you bring it to the forefront, or remove it. Over time, unused food will lead to clutter and food waste. Spring cleaning your pantry is a great way to review your inventory, and a clean pantry makes better use of available space, reduces stress, and helps you keep it stocked with great ingredients!

Stress Strategies

Richel Stropky and Julie Walker, Revitalize Staff

Everyone deals with stress. For some people, it’s daily – people with anxiety, depression, or high-stress lives. For others it can come occasionally with life changes or random stressful situations. Whether we realize it or not, we cope with stress in some way or another. Many times we choose unhealthy coping mechanisms such as eating, drinking, smoking, or zoning out on our television or phone. ‍Stress is one of the main road blocks to a healthy lifestyle. When we’re working hard to lose weight, exercise, eat healthier, and reduce our blood pressure, stress will pop up and be one of the first things to derail us. In order to take control of stress before it derails you, the first step is to realize when you have stress, and the second step is to choose a healthy coping mechanism.

Spring Into Being Active

Shannon Jones, Revitalize Health Coach

Spring is a time of renewal, which makes it the perfect time to start or re-energize your exercise or activity routine. If you’ve been hibernating all winter, it’s time to get outside, stretch your legs, and get active again. Exercise helps your body, mind, and soul, so take some time to make a plan to get started.

Staying Connected with your Spouse after Kids

Lindsay Watkins, RD, IBCLC, Health Coach

A new baby is an exciting and busy time in life – the beauty and thrill of bonding love, first smiles, first laughs, and nurturing care. Exciting at first, new parents soon learn how challenging the first year can be. Sleepless nights, countless diaper changes, and an endless feeding schedule can be exhausting and overwhelming.Whether you have one or more very small children, it’s usually hard on a relationship. The transition from a couple to a family is a big transition. Who has time for date night? Nevertheless, the family dynamic will be stronger and long-lasting if couples make an effort to communicate and stay lovingly connected.

Stress-reducing Tips for Moms of Toddlers

Shannon Jones, Revitalize Health Coach

It takes a lot of energy to raise a toddler! They are always on the move, learning, very curious,and need a lot of redirection and soothing. Being a mom is challenging, so it is essential to find ways to unwind, manage stress, and re-charge. Juggling work, kids, and other obligations can take its toll. Self-care is integral to prevent exhaustion and burn-out. Keeping all those balls in the air is demanding and leaves very little time for moms to rest, relax, and have downtime. Here are a few tips to try to set aside a few minutes each day for you.

The Season of Eating

By Laura Del Guerra, RD, CDE, Revitalize Health Coach

We just celebrated Thanksgiving, and for me that signals the start of what I refer to as “The Season of Eating.” From Thanksgiving clear through Easter there is at least one big eating opportunity each month: Thanksgiving, Christmas, New Years, the Super Bowl, Valentines, St. Patrick’s Day, and Easter.

Snacks for Moms and Toddlers

Lindsay Watkins, RD, IBCLC, Revitalize Health Coach

Do you ever feel like you’re constantly feeding your toddler and somehow never have time to eat yourself? Or you end up eating food you prepared for the kids, but they didn't eat it? Why not make something you would enjoy, whether they eat it or not. Try one of these easy toddler-approved snacks that are great for adults too!‍

Pregnancy Fitness Favorites

Alicia Kaluza, MS, RD, LN

During pregnancy, exercise is a great way to reduce back pain, prevent gestational diabetes, increase energy, improve your mood, help you sleep better, and improve your ability to cope with labor. Whether you’re pregnant for the first time, or looking for new inspiration in your subsequent pregnancies, we’ve put together our coach’s favorite resources for fitness inspiration to help power you through your pregnancy!

Sleep Your Way to Better Health

Katie Delaney, RD, CSOWM, and Julie Walker, Revitalize Staff

Diet and exercise are often the first two things people look at when trying to improve their health. But sleep quality can be an overlooked issue that can sabotage your efforts in those areas. Science has linked long term sleep deprivation to weight gain, high blood pressure, pre-diabetes, weaker immunity, risk of heart disease and more.

Overeating

Katie Delaney, RD, CSOWM, Revitalize Health Coach

Do you find yourself frequenting the kitchen more often, skipping meals, or eating while watching TV? Afterwards feeling full, frustrated, maybe even somewhat hopeless? You are not alone. We are all going through a very unusual, stressful time. Overeating and snacking may be filling a void of boredom or other emotions. There are many factors that lead to over indulging. Whatever your reason is, there are solutions.

New Mom Conveniences: Home Delivery Meal Kits

Katie Delaney, RD, CSOWM

After having my son, I fell into a cooking funk, even as a dietitian! I had the tools, but the motivation and desire had diminished. In addition, I live in a rural setting, which makes grocery shopping even more daunting. Hoping to spark my cooking interest again, I decided to try a couple of different home delivery meal kits.

Meet the Seeds: Flax and Chia

Alicia Kaluza, MS, RD, LN

Flax and chia seeds have become popular over the last several years. You may have seen products like chia seed pudding or flax-infused baked goods popping up on the internet or social media. What is all the hype behind these two little seeds? Is one better than the other? We’ve put together some basic information about these seeds, and compared them for nutritional value, research, and health benefits.

Planes, Trains, and Healthy Travel Food

By Revitalize Staff

Eating healthy when traveling can be difficult for everyone. There are often unknowns and last minute changes, and we end up making poor choices based on limited options or being in a rush. The best way to avoid those pitfalls is to plan ahead. Planning your travel food can keep you from eating junk food, save you money, and will make travel more convenient.

Meal Prep for Beginners

Rebecca Cawood, RD,

“Meal prep” is the process of planning and preparing meals in advance. It is an excellent way to save time, money, and effort while accomplishing your healthy eating goals by preparing nutritious meals ahead of time. To start doing meal prep, it is important to find a realistic method that works for you, in terms of your goals and schedule. There is no one size fits-all approach! Some people prefer to set aside a chunk of time on one day to prep for the week, while others prefer to prep a small amount each night for the next day.

Meal Planning Strategies

Seeley St. John

When you’re trying to eat healthy, meal planning is probably the most important activity you can do to achieve success. Planning is bothersome, and can feel overwhelming. When you’re busy with work, family, and obligations it seems there is no time to do one more thing. It’s like packing for a trip – how will you know what you will want to wear? With meals, how will you know what you will feel like eating on Wednesday? Planning is an activity that is hard to get started, but after you’ve completed it, it feels great. Just like accomplishing any goal – when you set your mind on success, the tedious steps to get there can be enjoyable.

Injury-Free Post-partum Exercise

Lindsay Watkins, RD, IBCLC

Most women are given the green light to exercise at their six week post-partum checkup. What most new moms don’t realize, is that it’s not okay to jump back into their pre-pregnancy fitness routine.

Just Breathe

Julie Walker, Revitalize Staff

If you're feeling anxious, overwhelmed, stressed, nervous, or drained it is time to rest your mind. Meditation has become popular for good reason - it's been scientifically validated to improve both physical and psychological health in hundreds of ways. But you don't have to be a guru, yogi, or spend hours meditating to benefit from meditation techniques. All you need to do is know how to breathe. And the good news is that you were born knowing how!

Finding Your Rhythm as a New Parent

Katie Delaney, RD, CSOWM

Being a new parent can bring a roller coaster of emotions. At times, finding calm among the chaos is challenging. You may feel completely disconnected from your old life -- yearning to reconnect and find a small piece of the old you. If you’ve felt this way, you are not alone! ‍Parenthood is a new journey that encompasses the old and the new you. You don’t have to say goodbye to the old you; instead, to maintain your identity the key is to incorporate the old you as a new rhythm.

Exercise for Busy Moms

Shannon Jones, Revitalize Coach

When you’re a mom, one of the biggest challenges is lack of time. When you don’t have time for the things you have to do, often the last thing you’re going to make time for is exercise. But the benefits of even small amounts of exercise can help in every aspect of your life. Sometimes just re-framing your mindset about how and when you can fit in exercise can help you realize it is possible to squeeze it in, and enjoy the benefits it provides.

Going to Counseling

Julie Walker, Revitalize Staff

When you’re in an emotionally stressful situation it’s hard to think about going to counseling because you don’t believe you have time for it. Not only that, but the system is not very easy to navigate. Since it’s a service you don’t often utilize, if at all, you may not even know where to begin to schedule an appointment. There have been times when I have a cold, and I know cold medicine will make me feel better, but just going to the store to get it feels overwhelming. Getting health care for emotional stress can be like that, only even more overwhelming. But the benefits of getting care will be more than worth it if you can overcome the hurdle and get started.

Layering for Winter Workouts

By Shannon Jones, Revitalize Health Coach

Clothing can make all the difference in a fun and safe winter outdoor experience. Whether you’re going for a walk, running, skiing, or snowshoeing, dressing for the cold is essential to maintain your exercise regime throughout the winter.

Managing Holiday Stress

By Shannon Jones, Revitalize Coach

Some people are delighted and excited about the holiday season, and some feel pressure and a bit of dread with the work to be done to prepare for the holidays. Wherever you fall on the scale, most of us are susceptible to holiday stress. Here are some practical strategies that can help keep you from being overwhelmed this season.

Cliché Busting

Julie Walker, Revitalize Staff

I’m not a fan of clichés. And the healthcare world uses them a lot. One of the most recent being “Meeting You Where You’re At.” Take Control is guilty of this, and I’ve heard the phrase at many staff meetings. I cringe every time I hear it. Don’t tell the boss. Find out how an Episode of Queer Eye changed my mind about this cliché.

Benefits of Fermented Foods

Alicia Kaluza, MS, RD, LN and Julie Walker, Revitalize Staff

Fermented foods are all the buzz lately. Even though they’ve been around since ancient times, their popularity in the U.S. has been increasing in recent years. They’ve been popular in Asian countries for centuries. They are becoming popular because of new studies surrounding gut health, the gut biome, and digestion. Researchers are beginning to link the bacteria in our intestines to health conditions, including obesity, our immune system, mental health, skin conditions, and cancer. The focus on improving gut health has led to the popularity of fermented foods.‍ Fermented foods to consider include: kefir, sauerkraut, tempeh, cheese, kombucha, miso, kimchi, salami, yogurt, sourdough bread, and olives. Sauerkraut, cheese, salami, yogurt, and sourdough are probably familiar to you, so following is an explanation of the other foods, and how to try them.‍

Choosing the Right Athletic Shoes

Shannon Jones, Revitalize Coach

Starting or maintaining a successful exercise habit can be difficult, but many people overlook the role that activewear can have in that success. Choosing the right pair of shoes one of the most important aspects of a successful and enjoyable exercise routine.

7 Simple Tips to Stick with Exercise Goals

By Kelly Sedgwick, Exercise Specialist

Have you ever noticed how easy it is to set an exercise goal, stick with it for a few weeks, and then next thing you know you are off track and not following through? Use these simple tricks to help you stick with it:

Healthy Posture: Your Hidden Strength

By Kelly Sedgwick, Exercise Specialist

Do you have good or bad posture? As you are reading this, how is your posture right now? Are you sitting upright with both feet planted on the floor? Are you slouching your back? Is your neck tense and the shoulder raised, or even slightly rounded forward? If you’re sitting, are your legs crossed? If you’re standing at your desk, is all your weight on one leg or both?

1st Trimester Breakfast Ideas

Seeley St. John

Pregnancy is a funny thing; one minute you are craving chocolate ice cream, the next minute you can’t stand the smell of it. This is true especially during the first trimester where multiple episodes of fatigue, heartburn, nausea, food aversions, and cravings can occur. Many women in their first trimester experience morning sickness, which can make it significantly more difficult to eat. Although there is no simple answer to combat this, there are a few strategies that may help alleviate symptoms.

A Diabetes Diagnosis: Where to Begin

Julie Walker, Revitalize Staff

1.5 million people will be diagnosed with diabetes this year. If you’re one of them, you may be overwhelmed, shocked, and worried. It may be hard to accept, and you may be tempted to ignore it or delay seeking treatment. But early treatment is one of the best ways to “take control” of diabetes. Our company name stems from this very fact. The sooner you address the disease, the less severe it will become, and the less long-term risks you’ll face.

10 Ways to Stir Up Summer Fitness

Shannon Jones, Revitalize Coach

As we enter the summer months, it’s a great time to start something new in your fitness journey, or make adjustments that will ensure your continued success. New ideas and strategies help invigorate your motivation and prevent boredom. Hot weather or smoky air can derail things, so it’s helpful to look at your plan and switch things up.

5 Tips to Enjoy Alcohol Without Compromising Your Health Goals

Alicia Kaluza, MS, RD, LN

Our culture can be very alcohol-centric, each season, occasion, and event seem to include drinking. You’ve made the commitment to yourself to get healthy, and reducing alcohol intake can play a large role in that success. Can you drink alcohol and still hit your goals? The answer is yes, but with some strategies.

11 Tips to Stay Active in Cold Weather

By Kelly Sedgwick, Exercise Specialist

It’s that time of year again, when we transition from summer into fall. Cooler temperatures and variable weather conditions can cause problems with your summer exercise routine. Stay on track by planning for a smooth shift from warm walks in shorts and t-shirts, to walking or running in cooler air and precipitation-covered terrain.