Whole Health Nutrition

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Colchester, VT
Whole Health Nutrition

Whole Health Nutrition provides individual nutrition counseling, group nutrition classes and wellnes

Whole Health Nutrition provides individual nutrition counseling, group nutrition classes and wellness presentations. We are a group of dietitians specializing in sports nutrition, eating disorders, chronic disease prevention, and weight management.

02/02/2026

DYK: the variety on your plate can shape the community of microbes in your gut? 🦠 ..
A diverse diet – think colorful fruits and veggies, whole grains, legumes, nuts, and seeds – provides different fibers and nutrients that feed different types of gut bacteria. The more diverse your diet, the more diverse your microbiome, which supports digestion, immune function, and even mood...
Tip: Try to include at least 5–7 different plant foods daily. Variety isn’t just for taste—it’s for your gut!..

01/26/2026

Build sustainable nutrition habits with our dietitian led SMART Changes workshop!..
Sign up: 📞 802-999-9207 | 📧 rd@wholehealthnutritionvt.com..

01/20/2026

Lunch doesn’t have to be complicated—or take forever! 🕒..
Here are 3 quick, balanced ideas that you can make in under 10 minutes:
🥪 Hummus Wrap – protein + veggies rolled up
🍚 Protein Rice Bowl – easy microwave-friendly comfort
🥗 Balanced Snack Plate – protein, carbs, fats, and produce all in one..
Which one will you try today? Save this post for busy days & tag a friend who needs fast, satisfying lunch ideas! ..

01/19/2026

PSA = Stop ghosting your carbs! 🍝..
If we had a dollar for every time a client told us they were "trying to cut out carbs," we’d have…a lot of sourdough. 🥖..
Let's review: Your brain 🧠 and muscles 💪 literally run on glucose so when you cut carbohydrates out entirely, you aren’t just losing weight - you’re often losing energy, focus, and your sanity around food. 😵‍💫..
Here is why this myth is still hanging around (and why it’s not something we usually recommend):..
💦 The "water weight" trap: cutting carbs makes the scale seemingly drop fast because you're losing stored water, not necessarily body fat. It’s a temporary change that can often lead to long-term frustration...
⏰ The binge cycle: restriction often leads to a binge. If you ban bread (or other types of carbohydrate), you're more likely to overeat it later...
🍓Fiber is a carb: most high-fiber foods (beans, berries, whole grains) are carbohydrates. Fiber is essential for gut health so why ditch them?..
Our approach: instead of cutting carbohydrates out completely, let’s focus on pairing them. Match a carbohydrate with a protein/fat to keep your blood sugar stable AND your energy high. 🔋..
So tell us - what’s one carb you could never live without? We'll go first - PASTA! 🍝..

01/15/2026

It's *ALMOST* the weekend!!! Here is a recipe perfect to save for when you're asking (or are being asked) "What's for breakfast?!"...
Weekend Power Pancakes (Kid-and-Adult-Friendly)..
Why we love this recipe: These pancakes provide a balance of protein, fiber, and healthy fats to support steady energy, blood sugar balance, and fullness—for both kids and adults...
Ingredients (serves 4)
* 1 cup whole-wheat flour (or oat flour)
* 1 cup rolled oats, blended into oat flour
* 2 teaspoons baking powder
* ½ teaspoon cinnamon
* 2 eggs
* 1 cup milk (dairy or fortified plant milk)
* ½ cup plain Greek yogurt
* 1 tablespoon maple syrup or honey
* 1 teaspoon vanilla extract
* 1–2 tablespoons olive oil or melted butter..
Instructions
1. In a large bowl, mix dry ingredients.
2. In another bowl, whisk eggs, milk, yogurt, maple syrup, vanilla, and oil.
3. Combine wet and dry ingredients until just mixed.
4. Cook on a lightly greased skillet over medium heat until bubbles form; flip and cook until golden...
Family-Friendly Toppings (We love a build-your-own experience!)
* Fresh berries or sliced banana
* Nut butter or seed butter
* Greek yogurt
* Chopped nuts (for older kids)
* Drizzle of maple syrup..
Tips:
✔️ Pair with fruit for fiber and antioxidants
✔️ Add protein (eggs, yogurt, milk) to stay full longer
✔️ Let kids choose toppings to encourage positive food experiences
✔️ No “good” or “bad” foods—just balanced meals..
This is the kind of breakfast that supports health AND creates happy weekend memories...

01/14/2026

3 Things You May Be Overdoing (and Don’t Need To)..
We’ve swung so far into the “optimize everything” era that more is often assumed to be better. In practice, that’s rarely true. Here are three common nutrition areas where overdoing it can quietly backfire...
Just a reminder: This is general info, not medical advice. For what’s right for you, check in with your doctor and registered dietitian...

01/13/2026

Family Dinner Meal Ideas: 5 Dinners, One Week!..
If weeknight dinners feel overwhelming, this is your sign to simplify. Here’s a full week of family-friendly meal ideas that balance nutrition and the chaos of real life...
Monday:
Turkey & veggie baked ziti
Serve veggies mixed in or on the side for picky eaters...
Tuesday:
Sheet-pan chicken, roasted potatoes, and green beans
Easy swaps: sweet potatoes, broccoli, or salmon...
Wednesday:
Taco bowls
Seasoned ground turkey or beans, rice, cheese, and toppings served build-your-own style...
Thursday:
Slow cooker shredded chicken sandwiches
Add coleslaw or fruit on the side for balance...
Friday:
Breakfast-for-dinner egg muffins
Serve with toast, fruit, and yogurt—great use of leftovers...
Why these meal ideas work:
• Simple, balanced meals
• Familiar foods kids recognize
• Easy to prep ahead or mix-and-match
• Flexible enough for different appetites and preferences..
You don’t need new recipes every night—just reliable structures that make feeding your family feel more doable...
Save this for later or share with someone who needs family friendly weeknight dinner ideas!..

01/06/2026

New Year, same you—just better fueled! ..
Forget the "detox" and restrictive resolutions. This year, let’s focus on adding nutrients rather than subtracting joy - see yesterday's post all about resetting your new years resolutions for more on this...
Here is a go-to recipe for a January energy boost - Lemon Tahini Quinoa Power Bowl. This batch makes +/-4 servings, making it a perfect addition to any meal prep...

01/05/2026

PSA: You’re allowed to change your mind about your New Year’s resolutions!..
We’re only a few days into 2026. If you’ve already realized that the “restrictive diet” or “weight-loss goal” you set on January 1st feels heavy, stressful, or plain old exhausting… this is your official permission to pivot...
It is never too late to trade a goal that makes you feel "less than" for a goal that actually makes you feel better...
In our practice, we see clients give up on their health by mid-January because their goals were built on subtraction and restriction. But weight-focused goals only tell you what to shrink. General nutrition goals tell you how to thrive...
Swipe through ➡ above to see how we’re doing a "Resolution Reset" this week...
The Goal = Add (+), Don't Subtract (-). Instead of focusing on what you "can't" have, we’re focusing on:
✅ The Power Pair: Carb + Protein for steady energy.
✅ Fiber Focus: Aiming for 25-30g to stay full and satisfied.
✅ The Color Rule: Adding 3 plant colors to your dinner plate.
✅ Mindful Moments: One screen-free meal a day to listen to your body...
A resolution shouldn't be a punishment. When you focus on adding nourishment, your body finds its healthiest rhythm naturally—without the mental burnout of a diet...
What was your January 1st goal, and what is your new, healthier "Addition" goal for the rest of the month?..

12/23/2025

Holiday days are longer and more unpredictable—having a real snack can prevent energy crashes and hanger. Snacks are fuel, not a failure. Here are quick, no-fuss snack examples that support energy, blood sugar, and stress during busy holiday days:..
* Greek yogurt + granola
* Apple + peanut butter
* Cheese stick + crackers
* Cottage cheese + fruit
* Trail mix (nuts + dried fruit)
* Hummus + pretzels or pita
* Toast + butter or nut butter
* Protein bar + piece of fruit
* Hard-boiled eggs + crackers
* Smoothie (milk or soy milk + fruit)..

12/16/2025

🕎 Hanukkah & Food: A Dietitian Reminder 🕎..
Hanukkah food isn’t meant to be optimized—it’s meant to be enjoyed.
✨ Food is part of the story
✨ Tradition is nourishment
✨ Pleasure and connection count..
Latkes and sufganiyot (and any other food) don’t need fixing or replacing. You don’t need to “earn” your food or balance them perfectly...
As dietitians, we hope this holiday you are able to:
🕯️ Eat with presence
🕯️ Trust your body’s cues
🕯️ Let holiday food be just food..
This season, may your table be full of light, laughter, and foods that feel meaningful to you...

12/09/2025

Winter metabolism myths - busted by your team of RDs!..

Address

302 Mountain View Drive, Suite 101
Colchester, VT
05446

Telephone

+18029999207

Website

https://www.wholehealthnutritionvt.com/

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