How To Avoid Embarrassing Digestive Disasters

As a registered dietitian, I get a lot of questions around digestive distress. It's sort of a "forbidden" topic and nobody wants to talk about it, but it needs to be addressed! So here are some ways that you can avoid the embarrassing digestive disasters on your big night out. When…

7 Healthy Thanksgiving Hacks

Here we are again! It’s almost Thanksgiving and we all know what that means… Football, family, brisk weather (except here in this California sun…), and WAY too much food and alcohol, leaving us with bloated bellies, tired eyes, and full of regret… I personally love Thanksgiving, but I like to…

Go Dark: The Chocolate You Should Be Eating

Calling all chocolate lovers! Now, before you go getting too excited, let me say that not all dark chocolate is created equal, and there are a lot of important things to look for and to know about serving sizes. Cocoa beans are not actually beans, they are seeds from the…

The Power of Avocados

Oh the avocado, how we love thee. From avocado toast, to guacamole, to the best salad topping ever, avocados are growing in popularity and their uses are endless. Fun facts:  The avocado is also called an Alligator Pear because of its pear-like shape and green skin The avocado is actually…

Spice Up Your Life!

The health benefits of herbs and spices are often overlooked. "You mean those little tiny dried spices I sprinkle on my food actually have benefits?" YES! They can help to support detoxification, boost the metabolic rate, and add flavor to your food. The use of herbs and spices dates back…

Red Hot Chili Peppers = Red Hot Metabolism

"Hot chili peppers can increase my metabolic rate?" You got it! But they do a whole lot more than that...read on to find out why and how these spicy little guys can give you just the kick you need! Chili peppers are members of the capsicum family which includes a…

Are Eggs Nature’s Perfect Food?

There has been a LOT of back and forth about eggs over the last several decades. "Eat them, don't eat them, only eat the whites, the yolks raise cholesterol, oh wait no they don't".... AH! (insert hair pulling out emoji here). Before we get to the real verdict, let's look at…

What Are The Best Types of Fish?

I'm sure you've heard that consuming fish on a regular basis can be an excellent way to give your health a boost. But what types of fish should you be eating? What's all this about wild-caught, farm raised, sustainable, omega-3, fatty fish, and mercury? There are so many different types…

Eat Your Beets!

Beets are much more than just a pretty red vegetable... ...they offer numerous health benefits and contain tons of vitamins and minerals. Their deep red color comes from betalains, which is a powerful antioxidant that may help to reduce blood pressure and support heart health.  The belatin pigment has also…

6 Steps to Better Gut Health

When you’re thinking about losing weight and getting healthy, you’re likely not thinking of the millions of microbes in your colon... ...but as it turns out, poor gut health can be the exact reason why you’re not seeing results from your hard efforts in the kitchen and the gym. The…

Why “Less is More” for Exercise

“Eat less and exercise more”. You’ve heard that one before right? Unfortunately, the “more is better” mentality has left us disappointed. Logically, it would make sense to think that the more you exercise, the better shape you will be in, but too much exercise is a real thing, and one…

The Importance of Hydration

We all know we're supposed to drink water, however 60% of the population suffers from some level of dehydration. If you asked 100 people on the street how much water they should be drinking per day, you're likely to hear "8 glasses" or "1/2 your body weight in ounces" from the majority. So why do…

How to Make a Ginger Shot

Have you ever tried one of those ginger shots that you see at Whole Foods, Sprouts, Mother's Market, etc.? They are SO yummy, but they run you $2-$3 per shot, which is insane! I decided I wanted to make them at home and save some serious money, while having them…

Your Healthiest Memorial Day Ever!

Memorial Day marks the beginning of grilling season and outside gatherings, however the traditional barbecue food won't help you stay on track for that summer body! The typical barbecue will consist of some sort of marinated, grilled, and sauce covered meat, potatoes, slaw, corn, beans, bread, and alcohol (basically carbs on…

Why You Should Be Eating Fermented Foods

Whenever I say "fermented foods" to a client, the reaction is usually nose turned up and I'm met with immediate resistance. People tend to be afraid of fermented foods, until they hear what those foods actually are... But let's start with why we should even eat fermented foods in the…

Kale: Is it really worth the hype?

I'm sure you've seen the "superfood" craze that's happened over the last couple of years, and certain trends that have taken off like crazy! Nutrition is always changing, and every time a new health trend comes out, it becomes even harder to decide what foods are good for us and…

How to Practice Mindful Eating

I'm sure that in this day and age, you've heard of "mindful eating", but do you know what it really means? Do you practice it? In our busy lives today, we tend to do everything at warp speed, including eating our meals, just so we can get it done and…

Ingenium Naturals Wellness Tea Product Review

I am always on the lookout for clean, natural, and non-toxic products to use and recommend to my clients. Nutrition goes way beyond the food we put in our mouths, and is everything from the things we put onto our skin, in our hair, and how we manage stress. I…

Tips to Resist Emotional Eating During the Holidays

More often than less, the strongest cravings for food happen when you're at your weakest point emotionally. You may turn to food for comfort — consciously or unconsciously — when you're facing a difficult problem, stress, or just looking to keep yourself occupied, especially during the holidays. Emotional eating can…

11 Ways to Manage Your Stress

Stress is an unavoidable part of being human. We experience stress on a daily basis, whether it’s a major source, or small stressors we may not even notice until they build up to overwhelm. Some stress can be healthy, but the kind we typically experience in today’s world, and in…

My 16 Favorite Healthy Snacks

Let's be honest, we're lazy. We don't want to have to take the time to make meals and snacks, so we reach for convenience foods, prepackaged items, or hit the vending machines. The problem is that these foods leave us feeling unsatisfied, often with more cravings, and we are starving…

Thanksgiving 101: Do’s and Dont’s

We're coming up on one of the most difficult times of the year; stress is higher, work gets busier, we have family obligations, events to attend, and somewhere in there we're trying to stay healthy and not gain weight with the constant temptations that surround us. I find myself having the…

Does an apple a day really keep the doctor away?

It's that time of the year where apples start popping up everywhere! So, is what they say really true? Does an apple a day really keep the doctor away? Let's take a look... All About the Apple Apples come in many shapes, sizes, colors, and taste profiles. They are available year…

An Introduction to Nutrition Vixen

Did you catch my latest video on YouTube? The purpose of this video is to give an introduction to Nutrition Vixen, and let you know a little bit about what I do and why I'm different than other dietitians and nutritionists. For those of you that know me, you know…

5 Ways to Avoid Temptations in the Workplace

The workplace is a constant source of temptation. I experienced this first hand working as a registered dietitian in a skilled nursing facility. There’s always something, whether it’s a coworker’s birthday, family members of residents bringing in treats for the staff, or that coworker that always has the candy bowl…

4 Steps To Defy The Aging Process

Do you struggle with feeling tired but wired, fluctuations in mood and emotions, have a muffin top, sugar cravings, constipation, decreased sex drive, irritability and/or anxiety? These symptoms are not the problem, they are messages from your body in its attempt to cope and survive. We face a lot of…

How much water should you REALLY drink per day?

I'm sure you've heard that drinking 8 glasses of water per day is the recommended intake, but where did this recommendation come from? Is it accurate? How much water should you really be drinking? If you haven't read my last three posts on hydration, click the "Blog" button up there…

The Surprising Symptoms of Dehydration

By the time you feel thirsty, you're already dehydrated. But thirst isn't the only symptom of dehydration...there are many signs, some surprising and others very subtle, that you are dehydrated. Signs of thirst would be dry eyes, headache, sluggishness, nausea, dizziness, dry skin, constipation, dark yellow urine, or dry mouth. By the…

Hydration Killers

If you read my last blog post, you know that 60% of the population does not consume the appropriate amount of water each day. On top of not drinking enough water, we are also consuming things that contribute to dehydration. This is a recipe for disaster. So what are the…

What You Might Not Know About Dehydration

We all know we're supposed to drink water, however 60% of the population suffers from some level of dehydration. If you asked 100 people on the street how much water they should be drinking per day, you're likely to hear "8 glasses" or "1/2 your body weight in ounces" from…

6 Ways to Improve Your Sleep Right Now

How many times have you heard this conversation?... Person 1: “I’m so exhausted I’ve worked a 60-hour week and only slept 5 hours last night and 4 the night before” Person 2: “Yeah me too, I only got 4 hours of sleep in the last two nights combined and worked…

Spring Clean Your Diet and Your Life

Can your life use a spring cleaning? We tend to hold on to things and accumulate unnecessary clutter, not only in our pantries and closets, but in our bodies too. I am currently in the process of moving to another state, and can only take limited items with me. This…

How Food Causes Inflammation: Podcast with Wendy Myers

How Food Causes Inflammation I recently recorded a podcast with Wendy Myers, FDN, CHHC on how food causes inflammation in the body, and I am happy to announce that it is available today to download! Wendy is the founder and head writer of Liveto110.com. She is a functional diagnostic nutritionist and certified holistic health coach…

Thanksgiving Recipe Video Demo: Pumpkin Yogurt

Yields 4 servings 2 cups Cabot greek yogurt (10% milk-fat is best) 15 oz. can pumpkin (not pumpkin pie filling) 1 tbsp. cinnamon 1/2 tbsp pumpkin pie spice stevia extract for sweetness Combine all ingredients with a hand mixer. Refrigerate overnight. Sprinkle with pumpkin pie spice for serving if desired. Check out…

Technically Speaking Podcast

Check out my guest appearance on the Technically Speaking Podcast where I discuss nutrition and exercise, debunk some common myths, talk about my upcoming e-book, and much more! Listen in for some great tips to start utilizing today! https://soundcloud.com/teamdaugherty/technically-speaking-episode-4-with-heather-deranja

Cooking for One: How To

Cooking for One Cooking for one can seem like a pain in the ass, but that doesn't mean you have to swing by the drive-thru on your way home or heat up a frozen meal. Depending on take-out, drive-thru, or packaged foods on a regular basis can wreak havoc on…

Twice Baked Garlic Cauliflower Mash

Twice Baked Garlic Cauliflower Mash Makes 4-6 1/2 cup servings SEE MY VIDEO DEMONSTRATION OF THIS RECIPE 1 large head of cauliflower, 2 tbsp Kerrygold butter 2 ounces of full fat cream cheese, softened 1 tsp garlic powder 1/2 tsp. Himalayan sea salt 1/4 tsp ground black pepper 1/3 cup…

4 Simple Steps to Naturally Detoxify Your Body

4 Simple Steps to Naturally Detoxify Your Body Let’s make it simple….we are all bombarded by toxins day in and day out through the food supply, the water we drink, bathe, and swim in, personal hygiene and cosmetic items we use, and the air we breathe. In addition to these…

5 Tips to Maintaining Healthy Eating Habits

5 Tips to Maintaining Healthy Eating Habits Alright, so as many of us know life happens and unexpected curve balls can be thrown at any time which can derail your healthy eating habits if you aren't careful. I know all too well the importance of being prepared to overcome any…