Many people confuse dietitians and nutritionists, but they’re not the same! 🧐 Dr. Umesh Wadhwani explains the key differences between the two and helps you decide who you should consult for your health goals!
💡 In This Video, You’ll Learn:
✔️ What dietitians and nutritionists do
✔️ Who is more qualified to guide your diet?
✔️ When should you visit a dietitian vs. a nutritionist?
✔️ Common misconceptions about both professions
✔️ How to choose the right expert for your health goals
💬 Who do you consult for diet advice – a dietitian or a nutritionist? Comment below! 👇
🚀 LIKE, SHARE & SUBSCRIBE for more expert health tips!
📢 Copyright Disclaimer:
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Creator-Shobha Rana
OriginalContent- https://youtu.be/wWOx3RYi_0w?si=9FVyhCN8rccegAG_
Busy mornings just got a serious plant-based upgrade. These Tempeh Breakfast Burrito Bowls pack 20 grams of protein per serving — no eggs, no meat, no problem. Hearty tempeh crumbles and black beans team up with brown rice, zesty corn, creamy avocado, and fresh pico de gallo for a bowl that’s as satisfying as it is colorful. Best of all, the whole thing comes together in just 15 minutes and keeps in the fridge for up to 4 days, making it an ideal make-ahead breakfast for the week.
Active time: 15 minutes Total time: 15 minutes
Tempeh Breakfast Burrito Bowls
Ingredients
1 15-oz. can reduced-sodium black beans, rinsed and drained
2 cup frozen corn kernels, thawed
1 tsp lime juice
1/2 tsp ground cumin
1/4 tsp kosher salt
1/8 tsp cayenne pepper
1 8.5-oz. package precooked brown rice, warmed according to package
1 8-oz. package tempeh crumbles, microwaved according to package
1/2 cup (120g) pico de gallo
1 avocado
Hot sauce of your choosing, if desired
Directions
In a small bowl, combine beans, corn, lime juice, cumin, kosher salt and cayenne pepper. Stir to combine.
Divide rice evenly among 4 bowls or freezer-safe containers, about 1/3 cup per bowl. Divide black bean mixture and tempeh crumbles evenly amongst each bowl. Before serving, top each bowl with 2 tbsp pico de gallo, 1/4 of the avocado and hot sauce, if desired.
Make-Ahead Tip: Refrigerate up to 4 days; reheat in the microwave on high for 1 minute or until thoroughly warmed. Or freeze for up to two months; reheat in the microwave on high for 2 1/2–3 minutes or until thoroughly heated. Before serving, top with 2 tbsp pico de gallo, ¼ of the avocado and hot sauce, if desired.
Timestamps
0:00 My favorite keto swaps
0:10 Try these keto-friendly alternatives
2:51 Key takeaways
3:04 Need a keto consultant? Check this out!
In this video, we’re going to talk about healthy keto food swaps.
Now, many of you are probably some non-keto foods—especially if you’re new to keto. There are many healthy keto-friendly alternatives you can try out. Here are some of my favorites.
Noodles – Try spiral-cut zucchini, spaghetti squash, and shirataki noodles.
Lasagna noodles – Try keto wraps.
Mashed potatoes – Try mashed cauliflower.
Rice – Try cauliflower rice.
Pizza – Try using a cauliflower crust with eggs and cheese.
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
DR. BERG’S SHOP: https://bit.ly/3aHsIl7
Follow us on FACEBOOK: fb.me/DrEricBerg
ABOUT DR. BERG: https://bit.ly/38xGVyB
Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching. I hope this helped give you some ideas for healthy keto alternatives to non-keto foods. I’ll see you in the next video.
Ever finish lunch and immediately start wondering what dessert might hit the spot? You’re not alone! Even as a dietitian, I have a sweet tooth and I’m not shy about it. The truth is, enjoying sweets in moderation can absolutely fit into a healthy, balanced eating plan.
The challenge comes when sugar cravings start to feel like they’re running the show. Cravings can be driven by real physiological signals, like a dip in blood sugar that your body interprets as “feed me sugar,” or by psychological triggers, such as stress or strong emotions prompting a sweet fix (1,2). Understanding why you’re craving sugar is often more revealing than the craving itself. For example, these cravings can point to underlying factors that need attention first.
The good news? With a little awareness, support, and strategy, you can decode what your cravings are really telling you and build a sustainable foundation for balance. The goal isn’t restriction; it’s moderation and control. Stick with me, and I’ll help show you how.
You may also like
How Cutting Out Added Sugar Completely Can Backfire (And What To Do Instead)
What Are Sugar Cravings?
Sugar cravings are simply a strong desire to enjoy something sweet. In research, this is sometimes referred to as “sugar addiction,” where people excessively and intensely crave high-sugar foods (3). At MyFitnessPal, we prefer to focus on the craving itself rather than the term “addiction,” which can feel negative or stigmatizing, and instead talk about the natural desire to indulge in a sweet treat.
The foods people commonly crave are often energy-dense, like chocolate, or other high-calorie sweet and savory snacks (4). Highly processed foods, think packaged cookies, candy, and snack bars, tend to be especially crave-worthy due to their combination of refined sugar and saturated fat (5).
What makes sugar cravings unique is that they often signal that a particular need isn’t being met. Some cravings are physiological, for example, a dip in blood sugar that signals your body needs glucose (1). Others are psychological, like stress-driven cravings, where reaching for something sweet becomes a way to cope with strong emotions (2). Understanding the root cause of a craving can help you address it more effectively.
That said, craving a cookie or sweet treat now and then is completely normal; it doesn’t always mean something is “wrong.” But learning the why behind your cravings is key to managing them with balance and intention.
You may also like
Is Sugar Bad For You? Here’s What Dietitians Have to Say
What Causes Sugar Cravings?
People crave sweet foods for a variety of reasons, and research shows that these cravings are often more than just “wanting something sweet.” Here are the top science-backed reasons people reach for sugar:
1. Sugar’s Reward Signaling in the Body
Sugar activates the brain’s reward system by stimulating the release of dopamine and serotonin, chemicals that create feelings of pleasure and satisfaction (3,5,6). This response reinforces the behavior, making your brain want to repeat the experience. In turn, whatever food you’re enjoying at the moment can feel especially irresistible. Over time, this reward signaling can strengthen cravings for sweet treats (3,5,6).
2. Energy Crashes and Blood Sugar Fluctuations
Whether it’s from skipping meals, not eating enough protein and fiber, or experiencing natural fluctuations in blood sugar, energy dips are real (1). When your body senses a drop in energy, it often signals for quick fuel, i.e. most commonly sugar. That mid-afternoon chocolate craving? Your body might just be asking for a fast source of energy.
3. Lack of Sleep
Sleep deprivation doesn’t just make you tired, it affects appetite-regulating hormones which can increase hunger and cravings (7). When you’re running low on sleep, your body looks for fast, convenient energy sources, often in the form of energy-dense, sugary snacks.
4. Stress and Elevated Cortisol
When your body is under high stress, it triggers the release of cortisol, a hormone that can increase appetite and drive cravings for high-calorie, sweet, or fatty foods (8). Stress-related sugar cravings are common, especially during busy days or emotional situations, because these foods temporarily stimulate the brain’s reward pathways, offering up a sense of comfort (8).
5. Emotional Triggers and Habits
Cravings can also be tied to habits or emotional associations (2,9,10). For example, if you always have dessert after dinner, your brain can start expecting it, creating an ingrained habit. Similarly, emotions can become linked to sweet treats, making cravings feel automatic (2,9,10).
How to Manage Sugar Cravings
The key to managing sugar cravings? Balance. As MyFitnessPal dietitian Emily Sullivan explains, “When you’re trying to handle a sugar craving, it helps to look at the bigger picture of your overall eating habits. Craving a donut from the breakroom? Go for it, but try pairing it with something like milk or yogurt to add protein. That combination can help balance the carbohydrates (including sugars) and keep you feeling more satisfied.”(11)
Build Balanced Meals: Eat routinely, and balanced, throughout the day. This helps ensure your body is receiving necessary nutrients to keep you fueled and focused, helping prevent the 3pm sugar craving.
Prioritize Sleep: Creating (and sticking too) a sleep routine is key for managing your mood, cravings, and stress throughout the day (7). Focus on a routine that minimizes screen time and puts yourself in the mood to rest and relax.
Focus on Stress Reduction: Stress is inevitable, but it doesn’t have to rule your life. Exercise is a wonderful source of stress relief, but so is drawing, journaling, and spending time with those who lower your stress.
Enjoy Sweets in Moderation: Moderation, not restriction, is how you’ll learn to incorporate that cookie in your routine. Get creative in the kitchen and try one of our MyFitnessPal reader favorites from this round-up of powerhouse High-Protein Desserts!
Experiment with Smart Sweet Swaps: You may be surprised how quickly a natural source of sugar, like fresh fruit, helps curb that sweet tooth.
Consider one of these (go-tos in my house):
Frozen Fruit: Blend up your favorite frozen fruits into a no-added-sugar sorbet. Top with chopped nuts and a dollop of whipped topping for a nutritious treat.
Dried Fruit: Unsweetenedtart cherries, prunes, and mango are sources of “nature’s candy” and can offer up a little reset when you’re feeling a little sweet treat. Often I’ll toss them with a handful of salted nuts into popcorn for a fun trail mix.
You may also like
Do I Need to Worry About Sugar If It’s From Fruit?
The Bottom Line
Sugar cravings are a normal part of being human, and they don’t have to derail your healthy eating goals. By paying attention to what your body and mind might be asking for, whether it’s more consistent meals, better sleep, stress relief, or simply the enjoyment of a treat, you can approach cravings with curiosity instead of guilt.
Keep in mind tuning into a balanced meal approach that prioritizes moderation over restriction, sweets can comfortably fit into a healthy routine set-up for the long haul.
You may want to read next
9 Signs You Could Be Eating Too Much Sugar (And What To Do About It)
The post Sugar Cravings: Why It Happens and How to Satisfy Them appeared first on MyFitnessPal Blog.
I have a brand new podcast episode live, and today I’m talking about something that is so close to my heart: Where our food actually comes from.
I’m joined by the incredible Jenni Harris, fifth-generation farmer and Director of Marketing at White Oak Pastures, a leading regenerative farm in Bluffton, Georgia. If you’ve ever stood in the grocery store aisle wondering what “regenerative” or “pasture-raised” actually means (and whether it’s worth it), this episode is going to answer ALL of that for you.
Here’s what we chat about:
What regenerative agriculture actually means and why it goes beyond “sustainable”
The three shifts (industrialized, commoditized, centralized) that changed farming for the worse and how White Oak Pastures is swinging the pendulum back
Why animal welfare is about more than just being “cage-free” and what it really looks like to let animals express their instinctive behaviors
How soil health connects directly to the nutrient density of your food
Why White Oak Pastures gave up pesticides and chemical fertilizers and the wild story of how they started using them in the first place
How grazing multiple species of livestock actually works as a natural alternative to chemicals
The case for regional food systems and why your local farmer matters more than a big national brand
How YOU can support regenerative farmers beyond just voting with your dollar
And so much more!!
This episode is a friendly reminder that eating well isn’t just about macros and calories, it’s also about knowing and trusting where your food comes from.
202: Regenerative Farming 101 | What’s Really in Your Meat, Animal Welfare & Why It Matters with Jenni Harris of White Oak Pastures
Find White Oak Pastures here:
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I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA30 for 30% off.
If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.
You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it!
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Easy honey butter glazed carrots made on the stovetop—tender, lightly sweet, and perfect for Easter dinner, Thanksgiving, or any holiday meal.
Honey Glazed Carrots
My cousin makes these Honey-Butter Glazed Carrots every holiday, and they’re great for when you don’t want to use your oven. The carrots simmer gently on the stovetop with butter, honey, and thyme for about 20 minutes until they’re tender and lightly glazed. They are finished with fresh parsley and lemon zest for a touch of brightness. If you prefer roasted carrots, be sure to check out my Oven-Roasted Carrot Recipe, where they caramelize in the oven and develop deeper flavor with crispy edges.
Why This Recipe Works
This simple honey-glazed carrot recipe balances sweet and savory flavors and is easy to make. It pairs well with everything from chicken to salmon, making it a versatile side dish for your dinner rotation.
Simple ingredients: Kitchen staples come together to create a flavorful glaze that enhances the carrots’ natural flavor.
Holiday-worthy: They’re the perfect vegetable side for Easter, Thanksgiving, Christmas, and even weeknight meals.
Nutritionally dense: Carrots are packed with fiber, vitamin A, and beta- carotene.
Ingredients You’ll Need
You likely already have most of the honey-glazed carrot ingredients in your refrigerator and pantry. Check the recipe card below for the exact measurements.
Butter provides richness and helps the glaze coat the carrots. Since we’re using salted butter, you won’t need to add much extra salt.
Carrots: Peel and slice them diagonally. Try to cut them all to a similar size so they cook evenly.
Extra Virgin Olive Oil adds flavor and fat, preventing the carrots from drying out.
Kosher Salt and Black Pepper for seasoning
Thyme: Use fresh or dried thyme. Add it at the beginning so it imparts its earthy flavor as the vegetables cook.
Honey adds sweetness and forms the glaze. Stir it in the last few minutes so it doesn’t burn.
Garnish with fresh parsley and lemon zest for a pop of color.
How to Make Honey Glazed Carrots
First, cook the carrots gently in butter and oil on the stove, then make the honey glaze toward the end. See the recipe card at the bottom for printable directions.
Add all the ingredients: Melt the butter in a large skillet or pot over medium heat. Then, add the carrots, oil, salt, pepper, and thyme.
Cook the carrots, covered, over medium heat for 18 to 20 minutes. If they’re browning too much and are still hard, reduce the heat to medium- low. Once you can easily pierce them with a fork, they’re ready.
Make the honey glaze: Stir in the honey and cook for a few minutes until it thickens.
Garnish with parsley and lemon zest.
Carrot Variations to Try
Dairy-free: Substitute butter with a plant-based alternative or increase the amount of olive oil.
No time to slice carrots? Whole carrots are my first choice, but baby carrots will work in a pinch.
Roasted with Fresh Herbs: Make these Roasted Carrots with Fresh Thyme
Heirloom Carrots: Make these Roasted Carrots with Feta and Truffle
Vegan: Use the dairy-free substitutions above for butter and maple syrup instead of honey.
Citrus: Replace the lemon with an orange.
Make-Ahead and Storage Tips
Do the prep early: Peel and slice the carrots up to 2 days ahead. Refrigerate them in an airtight container with a wet paper towel on top to keep them from drying out.
Feeding fewer people? You can halve the recipe and use just 1 pound of carrots.
Make ahead: Start cooking the vegetables before your guests arrive, and leave them on medium-low heat. Just remember to set a timer so you don’t forget about them! If they’re done before you’re ready to serve dinner, remove from the heat and let them sit with the lid on for up to 30 minutes.
Store leftovers in the fridge for up to 4 days.
Reheat the carrots in the microwave or on the stove over medium-low heat until they are warm.
What to Serve with Honey Glazed Carrots
These healthy honey glazed carrots would be delicious for any holiday or family dinner.
More Carrot Recipes You’ll Love
For more side dish ideas, check out these five healthy carrot recipes to inspire your next meal!
Prep: 15 minutesmins
Cook: 20 minutesmins
Total: 35 minutesmins
Yield: 6servings
Serving Size: 3/4 cup
Make sure the carrot pieces are of even thickness so they cook evenly.
Melt the butter in a large deep skillet with a fitted lid or medium pot over medium heat. Add the carrots, olive oil, salt, pepper, and thyme and toss to coat.
Cover and cook over medium to medium-low heat for 18 to 20 minutes, stirring occasionally, until the carrots are tender when pierced with a fork.
Stir in the honey and cook uncovered for 2 to 3 minutes, tossing until the carrots are lightly glazed.
Remove from heat and stir in the parsley and lemon zest. Serve warm.
Last Step:
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Prunes, figs, and exercise are put to the test as natural home remedies for constipation.
The act of defecation is very private and the object of cultural taboos, so much so that it’s rarely thought of, even by physicians—but it should be. Constipation accounts for three million annual visits to doctors in the United States and 800,000 emergency room visits. Depending on how you define it, up to 80% of the population may be suffering. Even people who don’t think they’re constipated may very well be clinically constipated. A quarter of so-called healthy study participants reported experiencing “incomplete emptying,” and about half “indicated increased straining.” In fact, more than half had found blood on their toilet paper within the past year. In severe cases, the blood pressure spike associated with straining while passing stool can even trigger a heart attack or a stroke.
There are drugs for it. There are always drugs, resulting in side effects like nausea, diarrhea, headache, and abdominal pain, leaving most patients unsatisfied. So why not instead just try to treat the cause? Common causes of chronic constipation include a lack of whole plant foods containing fiber or insufficient water intake, so changing one’s diet and lifestyle is the preferred method for constipation relief. Such nonpharmacological, clinically effective interventions include engaging in physical activity for about 30 minutes a day.
A systematic review and meta-analysis found that aerobic exercise interventions help, starting at about 140 minutes a week. And then, of course, a diet centered around whole plant foods—the only naturally concentrated sources of fiber—helps as well. Any plants in particular?
When elderly women with severe constipation were given about a dozen prunes a day, they experienced significant improvement within the first week. The control group in the study wasn’t told to do anything, though. When one group does something while the other does nothing at all, you can’t discount the placebo effect. And, indeed, the placebo effect for constipation trials can range up to 44%, meaning up to nearly half of the people given a sugar pill claimed to experience an improvement.
That’s why we need studies like this: Participants were randomized to about 8 prunes a day plus a large glass of water, 12 prunes and water, or just the water alone. So, even the control group got an intervention (the water), which might help with constipation. Previous studies mostly assigned about 10 prunes a day, so the researchers wanted to see if more prunes provided greater benefit or whether fewer would work just as well. They found a significant improvement in stool bulk on the prunes and a significant increase in bowel movement frequency, as you can see below and at 2:45 in my video Prunes: A Natural Remedy for Constipation, though there was no real difference between 8 and 12 prunes. So, 8 a day seems sufficient.
Prunes even seem superior to psyllium, sold as Metamucil, beating it out in terms of improved stool frequency and consistency.
We used to think it was just all the fiber in prunes that was helping, but prune juice evidently works too, which, like most juices, has had the fiber removed. Other potential active components include a natural sugar alcohol known as sorbitol that’s used in some sugar-free gums. Once you eat more than a dozen or so large prunes a day, however, the dose of sorbitol could start reaching laxative levels in susceptible individuals. So, be careful.
If you don’t have constipation, should you avoid prunes? That question has been put to the test, and the answer appears to be no—most people should be able to eat a dozen or so a day without any issues. In fact, it’s interesting to note that prunes have been traditionally used as a laxative and an antidiarrheal remedy.
What about dried figs, one of the few medicinal plants mentioned explicitly in the Bible? Researchers took patients with the type of irritable bowel syndrome (IBS) characterized by constipation and randomized them to one fig with breakfast and one fig with lunch, each with a glass of water, and there was a significant improvement in frequency of defecation and a significant drop in the frequency of hard stools, compared to the control. But what was the control? The control group was just asked to continue their normal diet. In other words, do nothing special. The placebo response for irritable bowel is infamous. Give people with IBS a fake sugar pill, and sometimes 72% say they magically feel better.
That’s why we need this kind of study: a randomized, double-blind, placebo-controlled trial. Researchers made a gross-sounding fake fig paste placebo that supposedly had the same taste, smell, and appearance as the real deal. Those who got the real figs, about six a day, seemed to experience “a significant reduction in colon transit time and a significant improvement in stool type [consistency] and abdominal discomfort,” compared to the placebo. Researchers measured transit time by having people swallow little beads that would show up on X-rays so they could track the progress through their digestive system. They found that those eating the real figs sped up their gut movement by a full 24 hours. Defecation frequency per week didn’t beat out placebo, though. In fact, they tested so many different outcomes, even the stool consistency and abdominal discomfort results may have been statistical flukes. So, it looks like prunes would be the better treatment choice.
Doctor’s Note
What about carbonated drinks? See Club Soda for Stomach Pain and Constipation.
I previously discussed prunes and constipation in Prunes vs. Metamucil vs. Vegan Diet.
What else can prunes do? See Prunes for Osteoporosis.
Can we do anything else for IBS? Check out the related posts below.
Freezing watermelon briefly compresses the texture and intensifies the flavor, making for a cool, restaurant-style salad that’s actually a breeze to make. Soaking the onions in ice water makes them crunchier and more mild tasting.
Active time: 15 minutes | Total time: 2 hours 15 minutes
Watermelon Salad with Feta and Mint
Ingredients
1 lb seedless watermelon, peeled
1/2 tsp salt
1/4 small red onion, very thinly sliced
3 tbsp fresh lemon juice
1 tbsp lemon zest
2 tsp honey
2 tbsp olive oil
1/4 tsp black pepper
3 cups arugula or baby spinach
1/3 cup crumbled feta cheese
4 tbsp torn fresh mint leaves
Directions
Cut the watermelon into 1-inch cubes. Sprinkle with salt and place in an even layer in a large zip-top plastic bag. Press out as much air as possible and lay the watermelon flat in the freezer. Place a few items on top to weigh the fruit down, such as bags of frozen vegetables. Freeze for 2 hours.
Meanwhile, soak the sliced red onions in a large bowl of ice water. In a separate bowl, whisk together the lemon juice, lemon zest, and honey. Slowly whisk in the olive oil and season with pepper.
Remove the watermelon from the bag and transfer to a large serving bowl. Drain the red onions, pat them dry, and add them to the bowl. Add the arugula and dressing and toss to coat. Sprinkle the feta cheese and mint over the top and serve immediately.
