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If you've ever searched for nutrition advice, you've probably come across titles like dietitian, nutritionist, and Certified Nutrition Specialist (CNS). While these professionals all work in the field of nutrition, their education, training, and credentials can differ. Understanding these differences can help you choose the professional who best fits your health and wellness goals. What Is a Registered Dietitian (RD/RDN)? A Registered Dietitian (RD) or Registered Dietitian Nu

Artificial sweeteners have become increasingly common in the modern food supply. Found in diet sodas, protein powders, sugar-free products, and low-calorie snacks, they are often marketed as healthier alternatives to sugar. One of the most commonly used artificial sweeteners is aspartame. While regulatory agencies consider aspartame safe within established intake limits, questions remain regarding its metabolism, potential health effects, and role in long-term dietary habits.

For endurance athletes, the gut is more than just a digestive organ—it is a critical component of performance, recovery, hydration, and fueling success. Many endurance athletes experience gastrointestinal (GI) symptoms during training or competition, including nausea, bloating, cramping, diarrhea, reflux, and stomach discomfort. In fact, studies suggest that up to 70% of endurance athletes experience GI symptoms at some point during training or racing (de Oliveira & Burini, 2

Menstrual cramps, also known as primary dysmenorrhea, affect up to 90% of menstruating individuals and are one of the leading causes of missed school, work, training sessions, and athletic participation (Armour et al., 2019). While cramps are common, they should not be dismissed as something you simply have to "push through." Research suggests that nutrition and lifestyle interventions may help reduce the severity of menstrual pain and improve overall menstrual health. For at

Magnesium is an essential mineral involved in over 300 enzymatic reactions, including ATP production, muscle contraction, nerve transmission, and protein synthesis. In athletes, magnesium is particularly important because of its role in energy metabolism and neuromuscular function. Even mild deficiency may impair metabolic efficiency and recovery capacity (de Baaij et al., 2015; Volpe, 2013). Suboptimal magnesium intake is relatively common in Western populations, including a

Exposure to high altitude causes significant changes in fluid and electrolyte balance, even in healthy individuals. During the first several days at moderate altitudes, people commonly experience a reduction in total body water, plasma volume, and body weight. This temporary dehydration is largely driven by increased urine output (diuresis), reduced thirst, and lower fluid intake. Researchers also found that alterations in fluid balance often occur before symptoms of altitude

Brush border insufficiency is a form of malabsorption that we commonly see in endurance athletes. This is primarily caused by damage to the intestinal lining and exercise-induced splanchnic hypoperfusion (EISH), which is a condition that reduces gastrointestinal blood flow. Overtime, EISH damages the brush boarder lining and decreases the absorption of nutrients. EISH is caused by exercise-induced gastrointestinal syndrome (EIGS), which is where the reduced blood flow causes

Reading nutrition labels can be overwhelming. Here are a few words to stay away from and the reason why: Potassium bromate : added to flour and baked goods; its a known carcinogen (meaning it causes cancers) Propyl-paraben : a preservative used in some tortillas and pastries; it is known to cause reproductive harm BHA and BHT (Butylated hydroxyanisole and butylate hydroxytoluene) : preservatives found in cured meat and cereals; is a known carcinogen Titanium deoxidate : a col

Chestnuts have origins from Asia, Europe, and north America. They have a sweet taste and many health benefits. They are packed with vitamin C, folate, copper, manganese, B vitamins, potassium, and vitamin K. They have a range of antioxidants, including lutein, zeaxanthin, tannins, and many polyphenols. Due to their high antioxidant properties they can protect cells from damage, support eye health, and reduce the risk of heart disease. Additionally chestnuts are a great so

Citric acid is naturally found in citrus fruits, such as limes and lemons. It provides that sour, tart taste. The manufactured form of citric acid (MCA) is derived from Aspergillus niger, a form of black mold, and is a food additive. This manufactured form is used as a food additive in candies, drinks, and as a preserving agent. Because using citrus fruits from citric acid is too expensive, the use of mold is used because it is cheaper and can meet the demands. Food The fo

Short answer, yes, but why? There are a few reasons. When we are at a higher altitude, our body works harder to deliver oxygen to our organs, which requires more water. Second, higher altitude = lower humidity. When we are in lower humidity, water evaporates from our lungs and skin quickly. Third, at high altitude, our body is under more stress and pressure, which causes us to sweat more and lose more water. Lastly, and this is something most people don't think about, but for

We talk a lot about breast cancer awareness and treatment in the month of October, let's highlight some nutrients that can help is prevent breast cancer in the first place. Leafy greens : Foods such as kale, arugula, collard greens, and spinach contain high levels of beta-carotene, zeaxanthin, and lutein. A 2015 study found that higher blood levels of these antioxidants reduced the risk of breast cancer by 18-28%. Onions and garlic : Onions, leeks, and garlic are members of t

Ingredients 1/2 cup chia seeds 1/4 cup cocoa powder 1/2 tsp cinnamon pinch of salt 1/2 tsp vanilla extract 2-3 tbsp maple syrup 1.5 cups coconut milk Optional toppings: coconut flakes, raspberries, banana, blueberries Method of Preparation In a mason jar or container add all the ingredients in order. Mix well or shake well. Let sit in the fridge for 3 hours, or overnight. Enjoy with desired toppings! Can last in the refrigerator for up to 6 days.

People have been saying for centuries that green tea is beneficial. But why? Green tea originated from the Camellia sinensis plant in China around 2737 BCE. At the time, people would chew or eat the leaves for their medicinal benefits. Later, tea leaves were boiled in order to expand the flavour. Green tea has a wide range of benefits. It is packed with antioxidants, which can help reduce the risk of certain cancers and heart disease. It is also a great source of L-theanine,

Makes 4-6 servings Ingredients 2 tbsp cooking oil (coconut oil, avocado oil, grapeseed oil) 1 onion, diced 3-4 cloves garlic, chopped 5...

Chia seeds are small seeds that originated from the Salvia Hispanica plant and are native to Guatemala and Southern Mexico. They were a...

Ingredients 1/2 cup oats 2 tbsp chia seeds 1 tbsp peanut butter (optional) 3/4 cup water 1/2 cup fruit (berries, peaches, apples,...