Blog
Budget Planning 101: Steps to Creating a Grocery Budget
I founded Eats 2 Know on the idea that nutrition doesn’t have to be complicated; and that a healthy and balanced diet can be attainable for you and by you. Creating a grocery budget doesn’t have to be a daunting chore. Part of my job as a nutritionist and educator...
The Best Sweet Potato Nachos
Fiber, potassium, vitamin A, oh my! Sweet potatoes are complex carbs that serve as a nutrient powerhouse from their antioxidants all the way down to keeping you full or satiated. My favorite way to use them is as a blank canvas—meaning the sky is the limit. These...
Stress Management for Firefighters
Stressed much? We all are—in one (many) form(s) or another—at home and at work, but we know that the fire community sees and deals with so much. Over time that stress can truly take a toll on the mind and body. The threat: Increased stress can impact our health in...
A Mindful Approach to Thanksgiving
With Thanksgiving and the holidays coming up, here are some tips to keep in mind so that you can enjoy the holiday and the food that comes with it: Five Tips for a Mindful Approach to Thanksgiving: 1). Avoid drastic restrictions or fasting before your Thanksgiving...
What Makes Nutrition for Firefighters Different?
I never thought that my job title (nutritionist for firefighters) would ever spark the amount of conversation that it does. As much as our jobs aren’t everything, they absolutely are something, and a big part of our lives. So, the typical question of “what do you do?”...
Does Cold Weather Make You Gain Weight?
Are people gaining or losing weight in the winter? The answer isn’t so simple. Picture this: It’s negative six degrees. I zip my coat up over three layers (an accomplishment within itself) and I’m ready and determined to go to the gym. But as soon as I take a step...
10 Ways to Take Care of Your Heart
Your heart is arguably the most discussed organ. It keeps you alive, pumps blood throughout your body and delivers nutrients through the bloodstream. It also evokes feelings; you follow it; you wear it on your sleeve; sometimes it gets broken…
Why Carbohydrates Are Your Friends
What’s the first food that comes to mind when you hear the word “carbs?” Doughy bread, comforting pasta, decadent chocolate cake and glazed donuts might be at the top of the list. But what about crunchy carrots, juicy oranges, hearty whole grain toast and a cold glass...
Snack Attack: Creating Balanced Snack Options
Looking for some snack ideas for when the snack attack comes on? Whether it’s during the day or late at night, fueling up on healthy and filling snacks that bring a nutrient punch can help with energy, performance, and weight maintenance. Snacking times may...
Four Mindful Eating Tips for Firefighters
When we think of firehouse cooking, large portions of family-style comfort foods may come to mind. Meals cooked and enjoyed during downtime serve as bonding time with your crew. Even during downtime, eating patterns are influenced by the potential of a call, which may...