Posts by Kylie Ivanir MS, RD

With lower carb foods gaining in popularity, people are often seeking bread swaps for new creative ways to make sandwiches. One option is to make your own “bread” or “wrap” at home by whisking together two egg whites and one egg yolk and putting it in the oven for 25 minutes. This results in a…

Bread always seems to get a bad rap. Do we really need to avoid bread in all forms, or is there a place for it in a balanced diet?   One of the most common side effects of eating bread is that it can lead to a spike in blood sugar. This spike is often…

What you eat can have a major impact on your energy levels, fatigue, and ability to concentrate. Your diet, or a lack of certain foods in your diet, can even contribute to brain fog and lack of mental clarity.   Balanced Diet and Deficiencies   It is important to first and foremost consume a balanced…

Have you ever eaten a meal and then noted that you feel bloated?   The causes of bloating are multifactorial and complex. Bloating can also mean different things to different people; bloating can be due to pressure, gas, or normal distention after eating.    However, one of the most common contributors to bloating is loading…

Have you ever noticed your oatmeal box says “great source of beta-glucan” and wondered…what on earth is beta-glucan?   Fiber Power Beta-glucan is a powerful prebiotic soluble fiber found in the cell walls of certain foods such as mushrooms and whole grains like oats, bran, and barley. Beta-glucan is linked to improving cholesterol levels, supporting…

While not traditionally thought of as a leafy green, broccoli is in fact one such leafy green vegetable that stands out as providing a particularly potent range of health benefits.    In particular, broccoli contains compounds that may have anticancer properties. One of these compounds is an isothiocyanate known as sulforaphane. Sulforaphane, found in cruciferous…

Beans are among the most nutrient-dense foods, especially when it comes to gut health and hormones. Not to mention they are convenient, economical, and delicious!  They help you lose weight  One of the side effects of eating beans is that they can help with weight management. Beans are high in protein as well as soluble…

With fall upon us, apples are taking the spotlight – and rightfully so! Aside from being delicious, apples provide us with a host of benefits ranging from gut health to cardiovascular health. Prebiotic for your gut Apples are rich in a prebiotic known as pectin, a type of fiber in the cell walls of plants.…

The thought of getting pregnant is exciting and overwhelming at the same time. Is my body ready for this? Can I even get pregnant? How long will this take?   The best news is that prepping your body ahead of time can make the process of getting pregnant AND staying pregnant a whole lot better…