Teresa Grasso, RD, CDE

Sleep is an important part of a healthy lifestyle. Are you getting enough?

Are You Getting Enough Sleep? - Cecelia Health Sleep is an important part of having a healthy lifestyle. Along with following a healthy diet and being active, sleep plays a vital role in helping to protect your heart and your overall health. For many people, sleep is often neglected due to extra demands at work, social calendars, childcare or ev...

Check out my latest blog on beating the winter blues 🥶

The Winter Blues...How to Beat Seasonal Affective Disorder With A Healthy Diet - Cecelia Health Seasonal affective disorder (SAD) is a type of depression that can happen when the seasons change. Typically, symptoms begin as summer ends and turns to fall and then they peak during the winter months. When the weather starts to turn cold and dreary it may bring on the winter blues. Symptoms of SAD...

Check out my latest blog

How a 5-10% Weight Loss Can Benefit Your Health - Cecelia Health For many people, the thought of losing a significant amount of weight to achieve their ideal body weight can seem overwhelming. Losing weight is not easy and getting started is often the hardest part. You can often sabotage yourself before you even start your weight loss journey by setting goals tha...

New blog on one of my faves

Avocados the super food - Cecelia Health Learn about what makes the Avocado a great food to include in your meals to improve the taste of your food but also your overall health.

According to the US Centers for Disease Control and Prevention and the National Center for Health Statistics, about one-quarter of the US population is at risk of not having enough vitamin D. Low levels of vitamin D have been linked to fatigue, muscle weakness and bone disease among other problems.

A look at Vitamin D: The Sunshine Vitamin - Cecelia Health Learn what foods you can include in your diet to increase your vitamin D intake and the benefits this will have on your health.

A look at Vitamin D: The Sunshine Vitamin - Cecelia Health Learn what foods you can include in your diet to increase your vitamin D intake and the benefits this will have on your health.

Catch those rays 🌞 Check out my latest blog on the sunshine vitamin

A look at Vitamin D: The Sunshine Vitamin - Cecelia Health Learn what foods you can include in your diet to increase your vitamin D intake and the benefits this will have on your health.

Check out my latest blog on the importance of resistance exercise and ways to incorporate more in your routine 💪🏻🏋🏻‍♀️🧘🏻‍♀️

Resistance Exercise and its Benefits - Cecelia Health Learn the best way to incorporate resistance exercises in your work out routine to improve your overall health and fitness.

Check out my latest blog on incorporating more vegetarian meals into your meal plan.

Meatless Mondays, incorporating more vegetarian meals into your diabetes meal plan - Cecelia Health Learn why reducing your meat intake can improve your health and discover some fun and healthy alternatives.

Check out my latest blog on mindful eating ☺️

Practicing mindful eating - learn to slow down, be present and enjoy your food - Cecelia Health Learn about 12 simple strategies you can use to help you attain a more mindful eating mindset.

Remembering MLK ❤️

Check out my latest blog on Fitting Exercise into your daily routine

Get Up & Move! Daily activity can benefit blood sugar control - Cecelia Health It’s no secret that leading an active lifestyle can help improve your overall health. The current recommendations in the Physical Activity Guidelines for Americans suggests that each week, adults need both: 150 minutes of moderate-intensity physical activity 2 days of muscle strengthening activity...

A good perspective on including all food groups & the importance of rest days to achieve exercise and weight goals ❤️

https://www.insider.com/protein-carbs-eat-more-lose-fat-gain-muscle-strength-training-2022-4?fbclid=IwAR3lhQg8u-0QVf5OBl3Rz_yrmZmnxiVa2JL1tjKGsAC7aKscW8LYRBWJcko

I eat a low-carb diet and do HIIT every day to lose body fat and gain muscle. A dietitian said to eat more protein and carbs and incorporate rest days and strength training into my routine. To build muscle, you need to eat enough protein while also strength training, and eat carbs to fuel your fitness, dietitian Nichola Ludlam-Raine said.

Holiday weeks and weekends may have us eating some meals out. Be prepared with some of these great tips!

https://www.eatright.org/health/wellness/fad-diets/7-tips-for-healthy-dining-out

7 Tips for Healthy Dining Out Eating at a restaurant doesn't have to sabotage a healthy diet. Use smart-eating strategies: Plan ahead, consider the menu and choose foods carefully to keep you on your plan.

Love when I get my Fruit & Veggie delivery! Thanks Brookside Farms Home Delivery 🍎🍐🍊🍌🍓🥭🍍🥑🥒🥦🥕

Fruits & Vegetables taste best when they are in season. New Jersey's growing season is quickly approaching and lots of locally grown fruits and veggies will be popping up in your grocery stores and local farmers markets. It's a great time to try something new!

https://breeding.rutgers.edu/seasonality/

Seasonality This calendar gives a sample of what’s in season in New Jersey, starting in each month of the year. Growing seasons often span multiple months, but the chart shows which month the produce oft…

Weather is getting nicer …yay!!!! ☀️ Walking is one of the best things we can do to keep ourselves healthy! Get up and move whenever you can and try to plan a walk into your daily routine. 👣

https://www.hsph.harvard.edu/nutritionsource/walking/

Walking for Exercise Walking is one of the most popular forms of exercise worldwide. It doesn’t require expensive equipment or special skills, and it provides a wide range of health benefits. Whether you choose an outd…

Spring Into Wellness - Cecelia Health Learn which cardiovascular risk factors you can impact and how changing your habits this spring can reduce your cardiovascular risk.

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Five tips to help you overcome feeling stressed - Cecelia Health Unmanaged stress can lead to health complications, so it's important to recognize the symptoms that are associated with stress and incorporate some relaxation tips

How to Read and Interpret Nutrition Labels - Cecelia Health Learn how to carefully interpret food labels, to enable you to confidently differentiate between truly healthy foods, versus deceptive products.

Happy RD day 🍎🥦🥗🍇🫑🍓🎉

5 Easy Ways to Increase Fruits and Vegetables in Your Diet - Cecelia Health For people with diabetes, eating the recommended number of servings of fruits and vegetables is particularly important. Eating fruits and vegetables is part of a healthy diet that can help manage weight and blood sugar. Here are 5 easy ways to increase your fruit and vegetable intake starting today.

Add these to my yogurt each morning ❤️

Flax seeds vs chia seeds...

Flax seeds are rich in lignans, compounds that provide extra protection against many types of cancer. They have traditionally been recommended as a laxative due to the high-fiber which helps move food through the intestines & add bulk to stool. Rich in natural oils, flax seed contains an abundant amount of omega-3 fatty acids that reduce inflammation & may lower your risk of heart disease as well as other diseases.

➡️ Flax seeds must be ground or thoroughly chewed in order for their nutrients to be absorbed.
➡️ Flax seeds have a nutty taste that gets stronger when you toast them.

Chia seeds are also rich in fiber & omega-3 fatty acids. They are readily digested without grinding & can be stored for a long period of time without deteriorating. Chia seeds contain antioxidants which are natural chemicals that help destroy free radicals. Free radicals cause mutations in cells & lead to many diseases. Chia seeds also help regulate blood sugar levels.

➡️ Chia seeds are small & neutral in flavor -- similar to poppy seeds. When exposed to liquid, they form a slippery gel with a slight crunch.

BENEFITS OF FLAX & CHIA SEEDS:
➡️ Full of soluble & insoluble fiber -- helps regulate bowels
➡️ Lowers cholesterol & triglycerides
➡️ Slows the absorption of sugars
➡️ Rich in omega-3s which reduce inflammation in the body & promote brain health
➡️ Flax protects against certain types of cancer.

WAYS TO USE FLAX & CHIA SEED:
➡️ add to smoothies, yogurt, Kefir, cereal, & salad (flax is best used immediately after grinding)
➡️ Egg substitute in baking: (1 T. of ground chia/flax & 3 T. of water, per egg in a recipe)
➡️ Grind & substitute them for ¼ or ½ cup of the flour in a recipe
➡️ Mix with flour & spices to make breaded fish, chicken
➡️ Chia can be combined with water, tea, or fruit juice to make a drink

Don’t skip breakfast 🍳

Quick and Healthy Breakfasts Tips for Easy Mornings - Cecelia Health Learn three tips and meal ideas to develop a quick and healthy breakfast for easy mornings and better over all health.

Making Time For Mindfulness - Cecelia Health Learn what "mindfulness" means and how you can practice it to create moments solace, peace and mental clarity.

Incorporate healthy habits into your lifestyle 💪🏻

10 Healthy Habits to Incorporate in the New Year - Cecelia Health Make sure 2022 is your healthiest year yet! Our new blog outlines the 10 healthy habits to develop in the new year.

A good reason to eat your spinach 💪🏻

https://www.wellandgood.com/magnesium-deficiency/

Magnesium Deficiency Symptoms To Look Out for | Well+Good Here, we spoke with RDs and MDs about the top magnesium deficiency symptoms and what foods high in magnesium will help you up your intake.

Tips to start off a healthy New Year ❤️
https://www.eatthis.com/medical-experts-tips-cut-sugar/?fbclid=IwAR04aahINFtovZFzeZUXtsL2-FzgDLoDZXMiElgCzHHK7-b4DvRcC20mSCM

How To Cut Out Sugar, According to Medical Experts — Eat This Not That Eating too much of the sweet stuff? Medical experts share their top tips on how to cut out sugar from your diet so you can live a healthier life.

What’s for breakfast ❤️

10 Weight Loss Breakfasts That Actually Satisfy, Say Dietitians — Eat This Not That Here are a few weight loss breakfasts that include all of the elements to keep you feeling full and satisfied for hours.