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Nov112017

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YWC Nutrition

We are a team of licensed and credentialed registered dietitians 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

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yourwellnessconsultants

yourwellnessconsultants
Who can relate? 👀🤰😫⠀ ⠀ Do you experie Who can relate? 👀🤰😫⠀ ⠀ Do you experience bloat?⠀ ⠀ Some reasons for bloat: ⠀ 🔻Irritable bowel syndrome (IBS)⠀ 🔻Celiac Disease⠀ 🔻Food allergy/intolerance⠀ 🔻Overeating⠀ 🔻 Excess fat/salt in a meal⠀ 🔻 Carbonated beverages⠀ 🔻 Chewing gum⠀ 🔻Constipation⠀ 🔻 Eating and drinking at the same time⠀ 🔻 Low fiber diet⠀ ⠀ Some solutions:⠀ ✅ Record your food and take note of any patterns that you notice. Avoid the foods that bother you⠀ ✅ Look out for common gastric irritants like alcohol, caffeine, fried or spicy foods, gluten, dairy, and cruciferous veggie (broccoli, cauliflower, cabbage, Brussels sprouts, kale, etc.)⠀ ✅ Cook veggies that give you gas, and try soaking grains, beans, and lentils before cooking⠀ ✅ Ensure adequate fiber intake (~25g for women, 38g for men, or 14g fiber per 1,000 calories you eat) from plant foods like veggies, fruits, whole grains (quinoa, brown rice, barley), nuts, beans, seeds, and lentils. Don’t forget, when you increase fiber intake, make sure you’re also increasing water (strive for at least 64oz)⠀ ✅ Probiotic supplements and foods may help. Foods with probiotics include: yogurt, sauerkraut, kefir, kimchi and kombucha. Look for refrigerated probiotics that contain a few different strains including Lactobacillus and Bifidobacterium. We recommend Renew Life and Garden of Life ⠀ ⠀ Really struggling with bloating and/or other GI issues? Reach out! We’re ready to help you develop an individualized plan to improve your health and quality of life!⠀ #philadelphia #fishtown #dietitianapproved #healthyeating #cleaneating #phillyeats #phillyfoodie #philadelphia_ig #philly_igers #health #healthy #healthyfood #phillyfoodshare #eats #eatright #weightloss #rdeats #cleaneats #balance #balancedeating #nutritioncounseling #fitness #mealprep #mealideas #phillydietitans #phillydietitian #phillyrd #philadelphiadietitian #guthealth #healthygut
Did you know we take most major health insurances Did you know we take most major health insurances and for many of our clients our service is FREE? ⠀ ⠀ While we will always call your insurance to check if you’re covered, here is a step by step on what to ask/say if you decide to call as well! ⠀ ⠀ Thanks to our own RD, Christina, for making this awesome graphic.⠀ ⠀ Let us know if you have any questions! We want to get you started on your personalized health journey! 💪🍑🥕🫐⠀ ⠀ #philadelphia #fishtown #dietitianapproved #healthyeating #cleaneating #phillyeats #phillyfoodie #philadelphia_ig #philly_igers #health #healthy #healthyfood #phillyfoodshare #eats #eatright #weightloss #rdeats #cleaneats #balance #balancedeating #nutritioncounseling #fitness #mealprep #mealideas #phillydietitans #phillydietitian #phillyrd #philadelphiadietitian
In light of upcoming National Nutrition month in M In light of upcoming National Nutrition month in March, let’s see if working with a RD is right for you! ⠀ ⠀ 🔸 Are you interested in changing your weight? (Gain or lose)⠀ 🔸 Do you have a food allergy? ⠀ 🔸 Do you suffer from diabetes, high cholesterol, or high blood pressure?⠀ 🔸 Are you ready to take your health seriously, but not sure where to start? ⠀ 🔸 Are you looking to improve athletic performance? ⠀ 🔸 Do you want an action plan that is individualized, sustainable and enjoyable? ⠀ 🔸 Do you need help achieving your health goals? ⠀ 🔸 Are you looking for someone to hold you accountable? ⠀ If you answered yes to any of these, start working with a dietitian! We are a team of 8 registered and licensed dietitians ready to help you achieve your goals.⠀ ⠀ Dietitians are not the food police! We are dedicated to helping our clients come up with a balanced and individualized plan that fits their lifestyle. ⠀ ⠀ Click the link in our bio to book an appointment directly or send us a message. We take most major insurances and are ready to help! 🥝🥕🫐⠀ ⠀ Graphic by chelseaamernutrition.com⠀ ⠀ #philadelphia #fishtown #dietitianapproved #healthyeating #cleaneating #phillyeats #phillyfoodie #philadelphia_ig #philly_igers #health #healthy #healthyfood #phillyfoodshare #eats #eatright #weightloss #rdeats #cleaneats #balance #balancedeating #nutritioncounseling #fitness #mealprep #mealideas #phillydietitans #phillydietitian #phillyrd #philadelphiadietitian
Hi everyone! Just a reminder that we’ve been nom Hi everyone! Just a reminder that we’ve been nominated for Montco Happenings’ Best Wellness Company for 2021! ⠀ ⠀ There are only 2 days left to vote!⠀ ⠀ Please consider clicking the link in our bio to vote for us! (Don’t worry, you won’t be getting any scam emails, just an email to confirm that you voted). ⠀ ⠀ Thank you all so much for your continued support! ⠀ ⠀ #wellness 🏋️‍♂️🥦🥒🍓🥑⠀ ⠀ #philadelphia #fishtown #dietitianapproved #healthyeating #cleaneating #phillyeats #phillyfoodie #philadelphia_ig #philly_igers #health #healthy #healthyfood #phillyfoodshare #eats #eatright #weightloss #rdeats #cleaneats #balance #balancedeating #nutritioncounseling #fitness #mealprep #mealideas #phillydietitans #phillydietitian #phillyrd #philadelphiadietitian
Do you have a fitness tracker? Fitbit, Apple Watch Do you have a fitness tracker? Fitbit, Apple Watch, Oura Ring, WHOOP, Samsung Galaxy Watch Active, Garmin, and many more. What a cool concept! Being able to track your steps, heart rate, calories burned during a workout and just throughout the day. Some can even track sleep, daily strain in your body, and your recovery rate from a previous workout for optimal performance. While their accuracy level has been highly questioned, it can still be a helpful tool in a fitness journey.⠀ ⠀ For those who need to increase their activity, watches are a great way to keep track of how active you are, and as a reminder to get up and move though out the day. Those who aren’t big on exercise usually use a 10k step goal as a way to get active, or work their way up to other forms of exercise. Watches can be useful for runners/bikers to help them track mileage and pace. They’re useful for all different forms of exercise, and they are motivational for many. ⠀ ⠀ While tracking can be extremely helpful for reaching goals, others may find them detrimental. If you’ve found yourself obsessing over your steps, calories burned, minutes active , etc. you’re not alone! Many people find focusing so heavily on numbers can lead to an unhealthy relationship with their fitness tracker. Many struggle with a disordered relationship with exercise and not even realize it. The competitiveness to be better, burn more, go further than yesterday can easily go from dedication to obsession. Not to mention, sometimes our bodies really do need rest and with a watch “gently” reminding us we have hardly moved all day, it can lead to guilty feelings and ignoring our bodies.⠀ ⠀ The truth of it is, it’s up to you! If you feel like wearing a watch keeps you motivated, go for it! Those that find themselves obsessing over numbers when wearing one, don’t wear it for a few days and see how you feel! Some find freedom being watch-less. As always make the informed decision that best fits your lifestyle. 🧘🚴‍♂️🏋️‍♂️⌚️
One of the most delicious ways to have chocolate i One of the most delicious ways to have chocolate in the winter is hot chocolate! However most of our favorite childhood packaged hot chocolate mixes are loaded with sugar, and questionable ingredients like hydrogenated oils (a big no no!) ⠀ ⠀ Swipe for a healthier recipe by detoxinista.com! This recipe is sweetened with a minimal amount of real maple syrup and uses cacao powder! In our last post we talked about how cacao powder has lots of antioxidants! You could also sweeten this with stevia/monk fruit. This recipe is great for those with diabetes or those you want to try a healthier alternative to regular hot chocolate. ⠀ ⠀ This is not to demonize regular hot chocolate! This is just an example of how to lighten up or helathify a classic. 😊☕️🍫⠀ ⠀ #philadelphia #fishtown #dietitianapproved #healthyeating #cleaneating #phillyeats #phillyfoodie #philadelphia_ig #philly_igers #health #healthy #healthyfood #phillyfoodshare #eats #eatright #weightloss #rdeats #cleaneats #balance #balancedeating #nutritioncounseling #fitness #mealprep #mealideas #phillydietitans #phillydietitian #phillyrd #philadelphiadietitian
February 1st was National Dark Chocolate Day! 🍫 February 1st was National Dark Chocolate Day! 🍫⠀ ⠀ Surprisingly, dark chocolate (specifically 70% cacao and up) and cacao (not cocoa) powder are quite high in antioxidants! ⠀ ⠀ Antioxidants help fight free radicals. Free radicals cause inflammation in the body, and inflammation is the root cause to many different diseases. This is why it’s great to get things that are high in antioxidants from the diet!⠀ ⠀ Cacao powder and cocoa powder differ from each other by how they are processed. Cacao powder is roasted at lower temperatures and is less processed which means it maintains more antioxidants. Cocoa powder is roasted at higher temperatures and is further processed with sugar or alkalization to reduce acidity and bitterness. Because of this cocoa powder does lose some of its antioxidant power.⠀ ⠀ Easy ways to add cacao powder into your day is by making hot chocolate with cacao powder (be mindful of sugar or sweeten with something like stevia), in smoothies, or baked goods. When baking, keep in mind cacao is stronger in flavor and bitterness than cocoa so be sure to use less.⠀ ⠀ Fun fact! Did you know that cacao beans aren’t actually beans? They’re the seeds from the cacao pod, which is a fruit related to berries!⠀ ⠀ #philadelphia #fishtown #dietitianapproved #healthyeating #cleaneating #phillyeats #phillyfoodie #philadelphia_ig #philly_igers #health #healthy #healthyfood #phillyfoodshare #eats #eatright #weightloss #rdeats #cleaneats #balance #balancedeating #nutritioncounseling #fitness #mealprep #mealideas #phillydietitans #phillydietitian #phillyrd #philadelphiadietitian #chocolate #darkchocolate
Heart healthy pasta salad? Yes! 🍝🥗⠀ ⠀ Th Heart healthy pasta salad? Yes! 🍝🥗⠀ ⠀ This pasta salad contains fiber and healthy fats, two things that help improve heart health! ⠀ ⠀ Ingredients: Cucumber, steamed broccoli, air fried tofu, jalapeños, olives, and red lentil pasta!⠀ ⠀ Tossed in 2 tsp olive oil, garlic powder, and pepper. Things like olive oil, avocado oil, nuts, seeds, fish and avocados contain healthy fats such as monounsaturated and omega 3’s which are good for the heart. ⠀ ⠀ The red lentil pasta is the star here as it has 10g of fiber per serving! Fiber has been show to lower cholesterol which can improve overall heart health. Also, fiber is only found in plant foods. Therefore, if you have a high fiber diet, you are most likely eating lots of plants which is heart healthy! ⠀ ⠀ Have you ever tried a legume pasta like chickpea or red lentil? This one is by @pastalensi and was found at Shop Rite. What are some of your fave heart healthy meals? ⠀ ⠀ #philadelphia #fishtown #dietitianapproved #healthyeating #cleaneating #phillyeats #phillyfoodie #philadelphia_ig #philly_igers #health #healthy #healthyfood #phillyfoodshare #eats #eatright #weightloss #rdeats #cleaneats #balance #balancedeating #nutritioncounseling #fitness #mealprep #mealideas #phillydietitans #phillydietitian #phillyrd #philadelphiadietitian
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