Fermented Foods: What Are They? Plus 11 Recipes

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

Our bodies are made up of 10 times more bacterial cells than human cells. Good bacteria and other microbes live in our digestive tract and throughout our entire body. Our guts alone are home to over 100 trillion bacteria! That’s right, trillion. This collective mass of bacteria is called the “microbiome.” The health of your immune system is directly related …

How to Get Enough Calcium on a Dairy Free or Plant-Based Diet

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

In 2010 the Institute of Medicine (IOM) released updated recommendations for daily intake levels of vitamin D and calcium. The 14-member task force performed a thorough review of nearly 1,000 published studies to determine new daily intakes, based on their roles in bone health and disease prevention. One of the most frequent questions I’m asked is how to meet calcium …

Healthy Summer Food Swaps

Danielle Omar, MS, RD Calcium and Bone Health 6 Comments

Summer is the best time to lighten things up in the kitchen. Nobody wants to nosh on heavy, high-calorie foods when it’s hot, especially when engaging in sports and outdoor activities or while at the beach. There’s no better way to lighten up your meals than with my top six healthy summer food swaps. That’s right, we’re replacing those salty, …

The Next Superfood You Should Try: Blueberries

Danielle Omar, MS, RD Calcium and Bone Health 3 Comments

Blueberries are native to North America, and are truly an all-American food. The high antioxidant content in blueberries makes it a top superfood! Much of the power of blueberries lies in their glorious deep-blue hue. This color is a result of anthocyanins, a type of phytonutrient that protects our brain from the damaging effects of oxidation and inflammation.

5 Ingredients to Boost Your Smoothie

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

Smoothies are one of my favorite healthy go-to meals. For breakfast or lunch, they’re an incredibly simple way to nourish my body, extremely easy to make, and leave me satisfied for hours. There are a few secret weapon ingredients I use to take my smoothies to the next level nutritionally, and to keep things interesting. Whether it’s added protein, a …

Sugar is the New Fat

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

Sugar is the new fat when it comes to your health. Remember back in the ‘90s when fat was thought to be the root of all evil? Well, now it’s sugar. Sugar is blamed for almost everything, whether it’s weight gain, brain fog, or chronic disease––sugar is on the no-no list. Is sugar really the root of all evil, though? …

The Next Superfood You Should Try: Seaweed

Danielle Omar, MS, RD Calcium and Bone Health 3 Comments

Seaweed is an amazing superfood straight from the sea! Also known as marine algae, it’s loaded with important minerals and trace elements. Sea veggies are often classified into three groups: red algae, green algae and brown algae. Brown algae includes kombu, kelp, wakame, and arame, and are among the highest in iodine. Red algae includes dulse and nori, and green algae …

Heart Health Over 40

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

Image by Jack Gray Once you hit your 40s, it becomes especially important to think about your heart health. As a busy mom, wife, and business owner, I spend a lot of time taking care of everyone else that I sometimes neglect my own health care. My yearly physical gets postponed (or never scheduled), exercise gets put off, sleep seems …

6 Quick Energy-Boosting Tips

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

How do I get more energy!? That’s probably the number one question I’m asked by clients and members of my Food Confidence community. Image by devra This is such an especially important topic for working women (and especially working moms). We are often told we can “have it all” and we certainly can, but sometimes it comes with a cost. …

7-Day Healthy Skillet Dinner Plan

Danielle Omar, MS, RD Calcium and Bone Health 3 Comments

January is here in full force. It’s cold outside, the days are shorter, and everything feels a bit rushed. My taste buds are changing as well. My usual salad-based dinners are not as appealing and I’m craving dishes that bring warmth and comfort. As I’ve been adding more soup, stews, and chili to the dinner menu, I’m noticing a few …

12 Days of Cleansing

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

This January, we’re embarking on “12 Days of Cleansing.” Don’t worry, this cleanse is not a 12-day juice fast. Instead, we are saying goodbye to unhealthy habits. We are replacing them with new ways to help cleanse and support your body and bring out your healthiest self. Below are 12 ways you can cleanse your mind, body, and spirit.  1. …

The Ultimate (Healthy) Christmas Day Feast

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

Holiday dinners are all about pomp and circumstance at our house. We eat in our formal dining room (which is a rare treat), break out the fancy china, use decorative cloth napkins, and drink from sophisticated stemware.  I love to set the table the night before the big meal. For me, this part of the holiday preparation is the most …

Reinvent Your Thanksgiving Leftovers

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

Thanksgiving leftovers are the best type of leftovers to repurpose. There are few other holiday meals where you can make completely new dishes with the stuff that didn’t get eaten.   Below are some fun ideas for turning your Thanksgiving leftovers into something special, healthy, and always delicious! This wrap recipe from The Minimalist Baker is not only gorgeous, but …

Fire Roasted Poblano and Pumpkin Chili

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

  I have a slight obsession with peppers. I just love them. I probably eat bell peppers every single day. I grew up eating my Mom’s freshly made (and amazingly delicious) roasted red peppers. I add peppers to sauces, dip them into hummus, and a salad is just not the same without them. Today I charred an orange bell pepper …

Healthy Snack Foods? Yes, Please!

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

I absolutely love finger food. There’s nothing better than “app night” for dinner at our house. We stand around eating cheese and crackers, hummus and veggies, roasted veggies with dip, and my favorite warm roasted shrimp with cocktail sauce. We do this every few weeks and it’s always a different mix, depending on what I have stocked in the fridge. …

The Importance of Calcium and Vitamin D in Pregnancy

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

Editor’s Note: Danielle Omar is an Integrative Dietitian, author, and expert consultant, lending her love of creating to some of the most highly regarded food features in television, radio, web, and print media. She’s a plant-food blogger, an expert consultant to food writers nationwide, and founder of Food Confidence where she inspires men and women to confidently transform their wellness goals into …