5 Superfoods You’ve Been Neglecting

Danielle Omar, MS, RD Nutrition Leave a Comment

Superfood ingredients like kale, acai, maca, and spirulina are pretty standard vocabulary now, but they haven’t always been at the forefront of every health-conscious cook’s cabinet. There are plenty of less-than-trendy foods that still deserve a spot on your plate. These foods pack a nutritional punch, and often cost less than the “it” superfood of the moment. Here are 5 …

Avoid these 3 sweeteners and what to use instead

Danielle Omar, MS, RD Lifestyle Leave a Comment

Let’s talk sugar. At this point, we all know that excess sugar isn’t good for your health. It’s linked to diabetes, liver disease, heart disease, obesity, and more – and we’re all looking for ways we can cut it back without swearing off dessert forever. When you have a sweet tooth, eating healthy and avoiding excess sugar can seem impossible. …

How to Eat Healthy at Fast Food Restaurants

Danielle Omar, MS, RD Lifestyle Leave a Comment

You probably know that fast food restaurants shouldn’t be your first pick when seeking out a healthy meal, but sometimes they can be your only option. The good news is that many fast food restaurants have rolled out menus with healthier options. Salads are a major health trend nowadays, and more fast food places specializing in salad bowls are popping …

Eat These 7 Foods to Stay Hydrated This Summer

Danielle Omar, MS, RD Lifestyle Leave a Comment

Drinking enough water is key to staying hydrated, which is especially important in the summertime. I can tell you first hand, it’s easy to fall behind. The solution? Stay hydrated with your food, too! Lots of fruits and veggies have a surprisingly high water content, helping you stay hydrated with the extra bonus of fiber, electrolytes, vitamins, and minerals. Below …

5 Food Combinations That Pack a Powerful Nutritional Punch

Danielle Omar, MS, RD Calcium and Bone Health, Lifestyle Leave a Comment

We all know that drizzling olive oil on tomatoes or lemon juice on spinach salads make for great tasting food – but what you might not know is these pairings can actually make your food healthier, too!  Certain nutrients in food are more easily absorbed when they have a sidekick, so you get more bang for your buck when you …

7 Myths About Menopause

Danielle Omar, MS, RD Calcium and Bone Health, Lifestyle Leave a Comment

Menopause can be intimidating. Your body changes in many (kinda scary, mostly unwanted) ways, and it’s certainly no walk in the park. The truth is hard enough, but the myths circulating around menopause are enough to cause sky-high anxiety, so let’s get to the truth about what actually happens during menopause. Here are 7 common myths about menopause, and the …

10 Superfoods Every Runner Needs

Danielle Omar, MS, RD Calcium and Bone Health, Lifestyle Leave a Comment

Whether you’re a novice runner or training for a marathon, pounding the pavement can take a toll on your body if you’re not nourishing yourself properly. Being active, especially in a high-impact way like running, is great for your health, but it’s important to make sure you’re getting all the nutrients necessary for strong muscles, bones and more. Thankfully, it’s …

Calcium Needs for Children + Banana Berry Blast Smoothie Recipe

Danielle Omar, MS, RD Calcium and Bone Health, Lifestyle Leave a Comment

If you have young children, you’ve probably told them more than a few times about the importance of getting enough milk to keep their bones healthy and strong, right? And It’s true, the calcium in milk is a key building block for healthy bones. But what if your child doesn’t like milk or is allergic to dairy? Do you know …

7 Superfoods for Women Over 50

Danielle Omar, MS, RD Calcium and Bone Health 1 Comment

As we age, our body goes through periods of change directed in large part by hormone fluctuations. These changes effects our energy level, mood, sleep, and overall outlook. Although you can’t prevent the effects of aging, there’s plenty you can do with your diet to make sure you feel young and vibrant for as long as possible. In fact, what …

The Top Superfoods Every Breastfeeding Mom Needs

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

If you’re breastfeeding, you know that eating well is vitally important. Plenty of nutrients get passed through your breastmilk to your baby, so eating a nutrient-rich diet means you’re passing on lots of good stuff to your little one, too. There’s no blueprint for a “perfect” breastfeeding diet. The general recommendations are to take in an extra 300-500 calories per …

What Millennial Women Need To Know About Bone Health

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

If you’re here on the Cal-EZ blog, I’m guessing you care about bone health. As I’m sure you know, Calcium and Vitamin D are essential to maximizing bone strength. What many women don’t realize is their bones reach maximum mineral density and strength around age 30. This means your diet (ie what you eat and drink every day) between the …

7 Dietitian-approved Sweet and Healthy Recipes to Try

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

Valentine’s Day may be long gone for this year, but who’s to say you can’t still treat your loved ones to a fancy home-cooked meal? There’s no better way to say “I love you” any day of the year than by cooking delicious food for family, friends, or your significant other. As a dietitian, I like to look out for the …

HEALTH BENEFITS OF TURMERIC + 9 RECIPES TO TRY

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

Turmeric has been used for centuries in traditional Indian and Chinese medicine, but now it’s becoming more popular in the United States, and for good reason. In addition to flavor, color, and preserve foods, the spice is also a powerful antioxidant and anti-inflammatory. Turmeric contains a substance called Curcumin, which is largely responsible for its antioxidant powers. Studies have shown …

5 tips for starting your clean eating journey today

Danielle Omar, MS, RD Calcium and Bone Health 1 Comment

By now, I’m sure you’ve heard the term “clean eating.” It’s one of those words that’s become synonymous with being healthy. But what does it mean to eat clean?   Simply put, clean eating means choosing whole, natural foods that are minimally refined. It doesn’t involve removing entire food groups from your diet, restricting calories, or depriving yourself. It’s about …

Tired, Burnt Out and Addicted to Sugar?

Danielle Omar, MS, RD Calcium and Bone Health 1 Comment

Do you wake up each morning feeling exhausted, even after getting plenty of sleep? Do you often feel lethargic, lacking the mental and physical capacity to do the things you love? Have you been relying on caffeine, carbs, or the candy dish at work for a quick energy boost…only to feel a major “crash” hours later? If you said yes …

Are you Getting Enough Vitamin D this Winter?

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

Many of us don’t get enough calcium and vitamin D, especially during the winter months when there isn’t enough sunlight to stimulate the production of vitamin D from our skin. Vitamin D and calcium are critical for bone health, particularly during adolescence and after age 50. Vitamin D actually helps your body absorb more calcium and recent studies have shown …

12 Tricks to Lighten Up Your Favorite Holiday Dishes

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

This week I hosted my first Friendsgiving for my supper club gals. It was a ton of fun (and work!), but totally worth it to spend time with my best girlfriends before the hustle of the holiday season begins. My friends and I are foodies for sure, but we also like to eat healthy and definitely appreciate saving a calorie …

5 Secrets to Feeling Young & Energetic After 40

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

I spend so much time taking care of everyone else, it’s easy to neglect my own health. Sound familiar? As a busy mom, wife, and business owner, I admit my yearly physical gets postponed (or never scheduled), exercise gets put off, sleep seems more and more elusive, and I lack the energy to do the things I love. I know …

The one superfood you should eat everyday: Apples

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

As the saying goes…an apple a day keeps the doctor away! Apples are one of the original superfoods. They pack a powerful antioxidant punch, are rich with vitamins and minerals, and are a great source of fiber. This delicious and versatile fruit does it all! Apples & Their Health Benefits GUT HEALTH & REDUCED HEART DISEASE RISK Apples are a …

The Ultimate Fall Produce Guide + 8 Must Try Fall Recipes

Danielle Omar, MS, RD Calcium and Bone Health 4 Comments

It seems like it happens overnight…the days get a little shorter, there’s a chill in the air, and before you know it, fall is here! From brussels sprouts to honey crisp apples to pumpkin, I love the bounty of nutritious in-season vegetables that fall brings to my plate (not to mention calcium rich vegetables such as kale and broccoli). The best way …

Small and Mighty: 8 Tiny Foods That Pack a Healthy Punch

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

  From hemp hearts to flax to sunflower seeds, these mini nutrition superstars are loaded with essential nutrients like protein, fiber, iron, and omega-3 fatty acids. Both a versatile and functional part of a healthy diet, they pack a powerful punch in a small package.  

8 Foods You Fear But Shouldn’t

Danielle Omar, MS, RD Calcium and Bone Health 11 Comments

Are there foods out there you’re not so sure about? You’ve heard they’re unhealthy to eat regularly and you’ve been avoiding them like the plague, only to hear on the news that they’re actually good for you. As a dietitian, it’s something I’m asked about all the time, especially when I’m the one being seen happily enjoying these said foods. …