The Starkel Nutrition Blog
The latest from the expert team of nutritionists at Starkel Nutrition to help you live healthier, vibrant, and fuller lives.
Spring Allergies A Case Study
This is a transitional time of year in which we emerge from the winter’s gloom into the gentle sunshine, surrounded by beautifully blooming flowers and the green that tells us that warmer days are on the horizon. Although it is a wonderful time of renewal, it bears weight for many as it also means the return of the dreaded seasonal allergy season. With itchy, watery eyes, runny noses, headaches, and sneezes we head out on the first hikes of the season, antihistamines in hand, to explore the world.
Seasonal Allergies A Case Study
Congestion, sore throat, headaches, sneezing, fatigue…Is it allergies or COVID? This spring, it may be hard to tell. The two can share similar symptoms, so it is important to continue getting tested for COVID. However, once COVID and other infections are ruled out, there are additional dietary and lifestyle considerations to help aid in symptom relief of seasonal allergies. Here’s what Cassie Petro, MS, CN, MSGH did to help one of her clients experiencing this:
Managing Stress & Anxiety for Weight Loss Tips & Tricks
You are probably familiar with how stress and anxiety make you feel– uncomfortable! While these all-too-familiar experiences may start to feel “normal”- it’s worth taking a closer look at the impact they have on your health. The reality is that stress and anxiety have wide-reaching impacts on health, and they can also get in the way of our best efforts to reach our health goals.
Menopause & Women’s Health A Case Study
Our lives are full of BIG transitions and one that is least celebrated is perimenopause. The body that you have come to understand and appreciate over the years begins to change in mysterious and frustrating ways. How women experience this transition depends on several different factors, inflammation being key. Supporting optimal well-being in each of our systems and our overall health plays a major role in how well and easily we age.
The “Need” for Iodized Salt Exploring Iodine
Have you heard that iodized salt is the only way to meet your needs for dietary iodine? Do you feel confused about your need for iodine and wonder how salt impacts your health? This is especially relevant during February, heart health month, as your amount of sodium intake can greatly impact the health of your heart! Read on to learn about the benefits of iodine and how to optimize it naturally in the diet to boost energy and vitality.
Breaking Your Fast with Overnight Oats Heart healthy, easy & delicious!
The truth is, it is totally understandable to feel overwhelmed by all that is needed to be done in the morning, on top of making sure you are taking care of yourself. If you are in need of streamlining your breakfast or finding inspiration in the ingredients in your pantry, a nutritionist can help with this!
New Year Foods Make a more positive promise to yourself!
In this first month of the year, our thoughts are often on improving ourselves and our health. These improvements tend to focus on the “bad” habits or foods that need to be eliminated. There are certain things in our lives and diets that our bodies would be better off without, but this approach can promote a pattern of negative thinking that is a bad habit in and of itself. So this year why not make a more positive promise to yourself to improve your health by adding more of the super-good-for-you things that you might be missing?
Can Comfort Food Be Healthy?
What if we redefine the word ‘healthy’ and reclaim it to mean self-care that supports our body, mind, and spirit? Looking at it from this well-rounded perspective, comfort food can definitely be healthy.
Boost Your Winter Wellness with Beets A Festive Root Vegetable
If the idea of preparing these messy veggies is holding you back, read on to see how easy it actually can be! Add them to your holiday dishes for a flavorful and gorgeous side or toss them in with any salad, warm or cold. Roast, boil, or grate away for a delicious, nutrient dense, antioxidant-filled boost.
Going Beyond Nutrition The Role of Indigenous Foods
While the true history of the Thanksgiving holiday is often overlooked, we hope that this year you and yours can take a moment to reflect on the wealth of knowledge native communities possess – particularly in regards to indigenous foods, native methods of land stewardship, and native practices around food.
Eating With Your Children A Marathon, Not a Race
Parents, this is for you. This blog post is about feeding kids so you can feed yourself, keep your sanity, and meet your health goals.
A Simple Guide to Sugars Is One Better Than Another?
When it comes to selecting your ingredient of choice to satisfy your sweet tooth, the options can seem a bit tricky and confusing. From tried and true favorites to this year’s sweetener of the season, each sugar has had its turn to be celebrated or scrutinized in the media spotlight. This simple guide highlights the basics of sugar selection to help you decide which sweetener is just right for your next holiday baking adventure.
Breast Cancer-Fighting Foods How to Eat to Avoid and Treat Breast Cancer
In women globally, breast cancer is the most commonly diagnosed type of cancer. Breast cancer accounts for 23% of all cancer diagnoses and 14% of cancer-related deaths worldwide, making it the most deadly type of cancer in women. But there is some good news! Despite the high rate of breast cancer diagnoses, the survival rate for those receiving a diagnosis has improved from 63% in 1963 to 90.3% in 2017 [1]. Through diet and lifestyle choices, women can both prevent the occurrence of breast cancer as well as fight cancer that already exists in the body and reduce the risk of cancer recurrence. Find some yummy cancer-fighting foods here!
Joyful Movement And Tips for Practicing It
We’ve all heard of the fantastic benefits of exercise. It seems to positively affect just about every disease state in the book as well as positively supporting most mental health conditions. With this many proven health benefits, why don’t more of us make exercise a regular part of our lives?
Alcohol Awareness From a Nutrition Perspective
Our bodies require certain nutrients to function properly. These nutrients are drawn from a variety of foods in our diet. However, those who drink alcohol in excess often fail to receive the nutrients their bodies need.
Stress Resiliency How Stressed Are You?
For Stress Awareness Month, we’re looking at the following questions. How stressed are you? And how can you bounce back?
Community Refrigerators Comida Para Todos
Learn about community refrigerators and pantries popping up in the Seattle area.
Why Stable Blood Sugar Matters To Nearly Every Aspect of Your Health
Have you heard about blood sugars? Did you know that blood sugar stability can also impact how your body responds to the stress hormone cortisol? This means it has implications for many other processes in the body.
Valentine’s Day Sweets Choose Dark Chocolate for a More Nutritious Treat
Hot or cold, bitter or sweet, crunchy or creamy, the universal allure of chocolate is undeniable. For a really delicious and nutrient-packed treat this Valentine’s Day, try this easy recipe.
What if? Life After Covid-19...
What if, after COVID-19 is under control and we have our “lives back”, we decided to make different choices? What if we take the lessons we learned from this time, whether big or small, and allow them to impact our future for the better?
Lift Your Holiday Spirit Combating Holiday Anxiety + Depression with Food and Mindfulness
“Ba-humbug!” I find myself saying when confronted with thoughts about Mistletoe and Menorahs. The Holiday season is different for everyone this year. COVID-19 may be affecting your ability to see family and friends as well as partaking in all the holiday traditions...