<img src="https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Icon-HDPI-04.png" alt="YWC Logo">

Skip to content

+1 (215) 431-8980501 Old York Rd. #4 Jenkintown, PA 19046 info@yourwellnessconsultants.com

Facebook page opens in new window Instagram page opens in new window

Your Wellness Consultants

YWC Nutrition Counseling

<img class=" preload-me" src="https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Main-Header-01-01.png" srcset="https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Main-Header-01-01.png 149w, https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Main-Header-HDPI-01.png 297w" width="149" height="58" sizes="149px" alt="Your Wellness Consultants" />

<img class="mobile-logo preload-me" src="https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Icon-04.png" srcset="https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Icon-04.png 43w, https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Icon-HDPI-04.png 85w" width="43" height="43" sizes="43px" alt="Your Wellness Consultants" />

Home
About us
Learn
- Recipes
- Blog
- Press
Contact

Book Appointment

Home
About us
Learn
- Recipes
- Blog
- Press
Contact

Blog

Welcome to our blog!

Check out our favorite tips, tricks and resources

YWC Nutrition

We are a team of licensed and credentialed registered dietitian nutritionists helping individuals and businesses with their nutrition counseling needs throughout the Greater Philadelphia area!

Phone number:
+1 215-431-8980
Address:
501 Old York Rd, Unit 4 Jenkintown, PA 19046
Mail:
info@yourwellnessconsultants.com
Business hours:
Mon. - Fri. 8:00-5:00

Find us on:

Facebook page opens in new window Instagram page opens in new window Yelp page opens in new window

yourwellnessconsultants

<img src="https://www.yourwellnessconsultants.com/wp-content/uploads/sb-instagram-feed-images/yourwellnessconsultants.jpg" alt="yourwellnessconsultants" width="50" height="50">

Swipe to learn all about self-care! Starting next

<img src="https://www.yourwellnessconsultants.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Swipe to learn all about self-care! Starting next week we will be diving into each type of self care and how to implement them into your life. ⁣ ⁣ Tell us in the comments, what is self-care to you? What’s your favorite way to practice self-care?">

Swipe to learn all about self-care! Starting next week we will be diving into each type of self care and how to implement them into your life. ⁣
⁣
Tell us in the comments, what is self-care to you? What’s your favorite way to practice self-care?

A quick and healthy snack! 🍎🥜🍯⁣ ⁣ Swi

<img src="https://www.yourwellnessconsultants.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="A quick and healthy snack! 🍎🥜🍯⁣ ⁣ Swipe for the recipe! ⁣ ⁣ Recipe is by our own dietitian, Ashley! @ashleylee_rd ⁣ ⁣ See more original recipes written by our dietitians on our website. Link in bio!">

A quick and healthy snack! 🍎🥜🍯⁣
⁣
Swipe for the recipe! ⁣
⁣
Recipe is by our own dietitian, Ashley! @ashleylee_rd ⁣
⁣
See more original recipes written by our dietitians on our website. Link in bio!

We mentioned in our post last week that olive oil

<img src="https://www.yourwellnessconsultants.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="We mentioned in our post last week that olive oil (specifically extra Virgin) and avocado oils are ideal when it comes to salad dressings (and in general). This is because they are high in omega 3 fats, which are heart healthy and anti-inflammatory.⁣ ⁣ Other vegetable oils like canola, sunflower, safflower, etc. are high in omega 6 fats. Omega 6 fats are not necessarily bad for you, but are naturally more pro-inflammatory than omega 3’s. Because they are found in most packaged products, the standard American diet has a ratio of omega 6 to omega 3 of more than 20:1. Meaning, we are eating WAY more omega 6 than omega 3.⁣ ⁣ Because we are eating way more omega 6 than omega 3, this can be contributing to inflammation in the body. Some believe the way vegetable oils are made also makes them more inflammatory. The oils are extracted at high heat, high pressure and use certain chemicals to extract them. There is a belief that this process makes the oils more pro inflammatory, and takes away most of their nutrients.⁣ ⁣ When buying vegetable oils, it is recommended to buy expeller or cold pressed oils (which are more money) because they do not extract the oil using high heat, force or chemicals.⁣ ⁣ All in all, there is not enough evidence to show that the oils are the “evil” that many make it out to be. HOWEVER the real issue is the fact that we are eating them in high amounts due to processed food intake (which we know for the most part are not great for us). Therefore, there’s no need to avoid vegetable oils completely, but if you can find a product without them, or use extra Virgin olive or avocado oils, that is ideal.⁣ ⁣ As always: everything is fine in moderation!!!!">

We mentioned in our post last week that olive oil (specifically extra Virgin) and avocado oils are ideal when it comes to salad dressings (and in general). This is because they are high in omega 3 fats, which are heart healthy and anti-inflammatory.⁣
⁣
Other vegetable oils like canola, sunflower, safflower, etc. are high in omega 6 fats. Omega 6 fats are not necessarily bad for you, but are naturally more pro-inflammatory than omega 3’s. Because they are found in most packaged products, the standard American diet has a ratio of omega 6 to omega 3 of more than 20:1. Meaning, we are eating WAY more omega 6 than omega 3.⁣
⁣
Because we are eating way more omega 6 than omega 3, this can be contributing to inflammation in the body. Some believe the way vegetable oils are made also makes them more inflammatory. The oils are extracted at high heat, high pressure and use certain chemicals to extract them. There is a belief that this process makes the oils more pro inflammatory, and takes away most of their nutrients.⁣
⁣
When buying vegetable oils, it is recommended to buy expeller or cold pressed oils (which are more money) because they do not extract the oil using high heat, force or chemicals.⁣
⁣
All in all, there is not enough evidence to show that the oils are the “evil” that many make it out to be. HOWEVER the real issue is the fact that we are eating them in high amounts due to processed food intake (which we know for the most part are not great for us). Therefore, there’s no need to avoid vegetable oils completely, but if you can find a product without them, or use extra Virgin olive or avocado oils, that is ideal.⁣
⁣
As always: everything is fine in moderation!!!!

Standard American breakfast foods are usually very

<img src="https://www.yourwellnessconsultants.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Standard American breakfast foods are usually very carb heavy (such as: waffles, cereal, pancakes, donuts, muffins, etc.).⁣ ⁣ The meal on the left shows a typical high carb, high sugar, low protein breakfast. It’s not that these foods are “bad” but they are low in fiber and high in sugar, meaning they will not keep us full for very long. Plus, the more sugar you eat, the more you are likely to crave it.⁣ ⁣ On the flip side, usually starting your day with a healthy breakfast sets the tone for a full day of healthy eating!⁣ ⁣ The meal on the right shows a smaller portion of both waffles and syrup, a clementine instead of juice, and eggs added for protein and healthy fats. ⁣ ⁣ A filling breakfast includes protein, fiber and fat. As you can see, you can still eat waffles and syrup and even drink juice! It’s all about the serving size you choose and balancing the meal with fruits, veggies, protein and fat.⁣ ⁣ What’s your favorite breakfast? Tell us in the comments! 🥚🥞🧇🥑☕️⁣">

Standard American breakfast foods are usually very carb heavy (such as: waffles, cereal, pancakes, donuts, muffins, etc.).⁣
⁣
The meal on the left shows a typical high carb, high sugar, low protein breakfast. It’s not that these foods are “bad” but they are low in fiber and high in sugar, meaning they will not keep us full for very long. Plus, the more sugar you eat, the more you are likely to crave it.⁣
⁣
On the flip side, usually starting your day with a healthy breakfast sets the tone for a full day of healthy eating!⁣
⁣
The meal on the right shows a smaller portion of both waffles and syrup, a clementine instead of juice, and eggs added for protein and healthy fats. ⁣
⁣
A filling breakfast includes protein, fiber and fat. As you can see, you can still eat waffles and syrup and even drink juice! It’s all about the serving size you choose and balancing the meal with fruits, veggies, protein and fat.⁣
⁣
What’s your favorite breakfast? Tell us in the comments! 🥚🥞🧇🥑☕️⁣

Summer is here and it’s finally time for vacatio

<img src="https://www.yourwellnessconsultants.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Summer is here and it’s finally time for vacation!⁣ Although vacay can mean getting away from your normal routine, that DOES NOT mean that you’ll lose all your progress. Here’s how to make your vacation a balanced one! ⁣ ⁣ 🥦 Add veggies wherever you can. Strive for at least one meal or snack a day that contains some sort of veggies. For example: salads, veggie omelet, fajitas, roasted or raw veggies.⁣ ⁣ 🏃‍♂️ Move your body. Try to get activity when its possible! Walk to dinner or on the beach/boardwalk, go swimming in the pool or ocean, plan an activity like hiking, kayaking, playing sports on the beach, etc. Try for those 10,000 steps a day!⁣ ⁣ 💧Stay hydrated Bring water with you everywhere! Strive for at least 64oz daily.⁣ ⁣ 🍉 Bring healthy snacks such as: fruit (fresh or dried), nuts, veggies and dip, whole wheat crackers, cheese sticks, baked chips, etc.⁣ ⁣ 🍱 Share a meal with a loved one! This can allow you to enjoy a more indulgent meal for fewer calories.⁣ ⁣ Remember most weight gained on vacation is water weight. Did you know you have to eat an extra 3,500 calories in a week to actually gain 1lb of fat? So relax and enjoy yourself! Vacations are rare and are meant to be enjoyed.⁣ ⁣ Real photos taken from one of our RD’s vacations to San Diego. It’s all about BALANCE! 🥗🍟🥑🥨⁣ ⁣ Tell us where you’re going on vacation this year!">

Summer is here and it’s finally time for vacation!⁣
Although vacay can mean getting away from your normal routine, that DOES NOT mean that you’ll lose all your progress. Here’s how to make your vacation a balanced one! ⁣
⁣
🥦 Add veggies wherever you can. Strive for at least one meal or snack a day that contains some sort of veggies. For example: salads, veggie omelet, fajitas, roasted or raw veggies.⁣
⁣
🏃‍♂️ Move your body. Try to get activity when its possible! Walk to dinner or on the beach/boardwalk, go swimming in the pool or ocean, plan an activity like hiking, kayaking, playing sports on the beach, etc. Try for those 10,000 steps a day!⁣
⁣
💧Stay hydrated Bring water with you everywhere! Strive for at least 64oz daily.⁣
⁣
🍉 Bring healthy snacks such as: fruit (fresh or dried), nuts, veggies and dip, whole wheat crackers, cheese sticks, baked chips, etc.⁣
⁣
🍱 Share a meal with a loved one! This can allow you to enjoy a more indulgent meal for fewer calories.⁣
⁣
Remember most weight gained on vacation is water weight. Did you know you have to eat an extra 3,500 calories in a week to actually gain 1lb of fat? So relax and enjoy yourself! Vacations are rare and are meant to be enjoyed.⁣
⁣
Real photos taken from one of our RD’s vacations to San Diego. It’s all about BALANCE! 🥗🍟🥑🥨⁣
⁣
Tell us where you’re going on vacation this year!

Looking for ways to make your meals more filing wi

<img src="https://www.yourwellnessconsultants.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Looking for ways to make your meals more filing with less calories or to add some extra nutrition? Try these tips!⁣ ⁣ ✅Adding non-starchy veggies is an easy way to add bulk to a meal. The fiber and water content fill you up with little calories. Not to mention, they addd nutrients as well!⁣ ⁣ ✅Using complex carbs like quinoa, beans and lentils also helps add bulk to a meal due to the fiber and protein content. Plus you add nutrients like folate, iron, potassium and magnesium! ⁣ ⁣ What’s your favorite way to “bulk up” your meal? Tell us in the comments!">

Looking for ways to make your meals more filing with less calories or to add some extra nutrition? Try these tips!⁣
⁣
✅Adding non-starchy veggies is an easy way to add bulk to a meal. The fiber and water content fill you up with little calories. Not to mention, they addd nutrients as well!⁣
⁣
✅Using complex carbs like quinoa, beans and lentils also helps add bulk to a meal due to the fiber and protein content. Plus you add nutrients like folate, iron, potassium and magnesium! ⁣
⁣
What’s your favorite way to “bulk up” your meal? Tell us in the comments!

Today is National Eat Your Vegetables Day!⁣ ⁣

<img src="https://www.yourwellnessconsultants.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Today is National Eat Your Vegetables Day!⁣ ⁣ Do you have trouble getting veggies into your day? Here are a few ways to get more. ⁣ ⁣ 🥑 Hide them in sauces! Blend veggies into your favorite sauce with hardly any change in flavor or texture. ⁣ ⁣ 🥦Blend them in smoothies! A handful of spinach or even riced cauliflower are hardly detectable when blended. ⁣ ⁣ 🥕Try veggie noodles like zucchini, squash, or carrot. Top with your favorite sauce and pair with a protein to make it a meal!⁣ ⁣ 🥬 Utilize lettuce as a wrap instead of using bread or a tortilla. ⁣ ⁣ 🍅 Try adding veggies to dishes you already enjoy like baked ziti, lasagna and pizza.⁣ ⁣ What is your favorite veggie? Tell us in the comments!⁣ ⁣">

Today is National Eat Your Vegetables Day!⁣
⁣
Do you have trouble getting veggies into your day? Here are a few ways to get more. ⁣
⁣
🥑 Hide them in sauces! Blend veggies into your favorite sauce with hardly any change in flavor or texture. ⁣
⁣
🥦Blend them in smoothies! A handful of spinach or even riced cauliflower are hardly detectable when blended. ⁣
⁣
🥕Try veggie noodles like zucchini, squash, or carrot. Top with your favorite sauce and pair with a protein to make it a meal!⁣
⁣
🥬 Utilize lettuce as a wrap instead of using bread or a tortilla. ⁣
⁣
🍅 Try adding veggies to dishes you already enjoy like baked ziti, lasagna and pizza.⁣
⁣
What is your favorite veggie? Tell us in the comments!⁣
⁣

Which would you choose?⁣ ⁣ The pretzels contai

<img src="https://www.yourwellnessconsultants.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Which would you choose?⁣ ⁣ The pretzels contain mostly carbohydrates. These are not physically satisfying as low fiber carbohydrates do not keep us full for long. They are psychologically satisfying, however, if you are craving pretzels! Eat the foods you love in moderation.⁣ ⁣ The second snack is 2 tablespoons of hummus, 1 low fat cheese stick, and 18 baby carrots. This snack contains fiber, fat, and protein to help keep you full and satisfied. This snack also contains vitamin A, calcium and more!⁣ ⁣ Both of these snacks are fine! One is not “good” or “bad”. They contain the same calories, but different nutrient profiles and satisfaction factors.⁣ ⁣ Tell us your favorite snack in the comments!">

Which would you choose?⁣
⁣
The pretzels contain mostly carbohydrates. These are not physically satisfying as low fiber carbohydrates do not keep us full for long. They are psychologically satisfying, however, if you are craving pretzels! Eat the foods you love in moderation.⁣
⁣
The second snack is 2 tablespoons of hummus, 1 low fat cheese stick, and 18 baby carrots. This snack contains fiber, fat, and protein to help keep you full and satisfied. This snack also contains vitamin A, calcium and more!⁣
⁣
Both of these snacks are fine! One is not “good” or “bad”. They contain the same calories, but different nutrient profiles and satisfaction factors.⁣
⁣
Tell us your favorite snack in the comments!

Load More... Follow on Instagram

<img class=" preload-me" src="https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Icon-04.png" srcset="https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Icon-04.png 43w, https://www.yourwellnessconsultants.com/wp-content/uploads/2020/04/YWC-Icon-HDPI-04.png 85w" width="43" height="43" sizes="43px" alt="Your Wellness Consultants" />

YWC Nutrition | Your Wellness Consultants | © 2021 All Rights Reserved

+1 (215) 431-8980 info@yourwellnessconsultants.com