Advice for Eating

04/17/2026

One of the most researched eating patterns for heart health is the Mediterranean diet and for good reason. This way of eating is inspired by traditional dietary patterns found in Mediterranean regions like Greece, Italy, and Spain. Instead of focusing on strict rules or eliminating foods, the Mediterranean diet emphasizes whole, minimally processed foods that support overall health and longevity.

Research has consistently shown that following a Mediterranean-style eating pattern may support cardiovascular health by improving several key risk factors, including cholesterol levels, blood pressure, inflammation, and blood vessel function.

A major reason this dietary pattern benefits heart health is its emphasis on healthy fats. Olive oil, nuts, seeds, and fatty fish provide unsaturated fats that support healthy cholesterol levels and help reduce inflammation.

Another key component is the high intake of fiber-rich foods, such as vegetables, fruits, legumes, and whole grains. Fiber plays an important role in lowering LDL cholesterol, supporting gut health, and helping maintain steady blood sugar levels.

But what truly makes the Mediterranean approach unique is that it’s not just about individual foods, it’s about an overall lifestyle. Meals are often enjoyed slowly, shared with family or friends, and paired with regular physical activity and balanced daily routines.

For many people, adopting Mediterranean-style habits doesn’t require a complete dietary overhaul. Small, consistent changes can make a meaningful impact over time.

If you’re working toward building healthier habits, the Mediterranean diet is a great example of how nutrition can be both nourishing and enjoyable. Try our 30-Day Mediterranean Challenge and see the results, both inside and out.

04/16/2026

: Asparagus

Asparagus is a nutrient-dense food that provides a host of important vitamins and minerals such as calcium, magnesium, phosphorus and niacin — plus nearly two grams of both protein and dietary fiber in only about seven stalks.

Nutrients like these are helpful in supporting gut health, immune health, blood sugar stabilization and improved cholesterol levels.

Asparagus also serves as a prebiotic, which means it provides beneficial gut bacteria.

04/15/2026

Looking for a quick and easy way to elevate your meals? Organic Tahini is here to make your life simpler – and tastier!

It is organic, vegan, and gluten free using only one ingredient - the finest Ethiopian sesame seeds. It comes in a convenient squeeze bottle. No more spooning from a jar or endless stirring.
Use to create a creamy hummus. Sq**rt on a salad or sandwich as a nutritious dressing.

It is nutrition packed: rich in calcium, iron, copper, manganese, phosphorus, thiamine, protein, magnesium, potassium, selenium, fiber, tryptophan, riboflavin, niacin, pantothenic acid, vitamin B6, folic acid, omega 3 & omega 6's.

04/14/2026

Not all fiber is created equal. The wrong balance can leave you bloated or running to the bathroom 🫣

➡️Soluble fiber (The Gel): Slows digestion, stabilizes blood sugar and lowers cholesterol. Too much? You'll feel gassy and bloated.

➡️Insoluble fiber (The Broom): Adds bulk to sweep your system and prevent constipation. Too much? It can irritate your gut and cause urgency and cramping.

How are you doing with your fiber intake?

04/13/2026

On this , let us all be thankful for what our bodies' can do! 💪

04/12/2026

04/11/2026

What does hidden inflammation look like?
😴waking up tired after a full night's sleep.
🤢feeling puffy of uncomfortable after meals.
☕️needing coffee to get through the morning.
😵‍💫struggling to focus, remember things or think clearly.
🥱having energy crashes, mood swings, or feeling "off" for no clear reason.

Many people live with this every day and assume it's normal. It is not, are one of these factors getting in the way of your living your healthiest life?

04/10/2026

Who wouldn't want all of these things? Particularly #7...higher calorie burn throughout the day! Lift your weights today 💪

04/09/2026

Move over, green matcha! There's a new vibrant powder in town that's not just stunning to look at, but also packed with incredible health benefits: blue matcha! Derived from the finely ground petals of the beautiful butterfly pea flower, this enchanting powder is a feast for both your eyes and your well-being.

Unlike its green cousin, blue matcha is completely caffeine-free, making it the perfect calming ritual any time of day – no jitters, just pure bliss! But its benefits go way beyond its mesmerizing hue. It's brimming with powerful anthocyanins, a type of flavonoid antioxidant that's responsible for its vibrant color and so much more!

Here’s why you should definitely be adding blue matcha to your daily routine:
Those incredible anthocyanins aka antioxidants? They're your body's shield against oxidative stress. They help neutralize harmful free radicals, protecting your cells and keeping you feeling vibrant.

🔹Traditionally used for cognitive support, blue matcha may help enhance memory, improve focus, and protect brain cells. It's like a gentle hug for your mind!

🔹The same compounds that give blue matcha its stunning color are also beneficial for your eyes! They can support blood flow to your peepers and may even help improve night vision.

🔹Thanks to its antioxidant content, blue matcha can contribute to healthier skin by fighting off those pesky free radicals linked to premature aging. Plus, some traditions even link it to healthier hair!

🔹Need to unwind? Blue matcha has adaptogenic properties, helping your body manage stress more effectively and promoting a sense of calm and tranquility.

🔹Ready to add some magic to your mug? Blue matcha has a mild, earthy flavor that's perfect for lattes, smoothies, and even natural food coloring! Simply whisk the powder with hot water or your favorite milk for a gorgeous, health-boosting drink.

Fun Blue Matcha Fact: Add a squeeze of lemon juice or anything acidic to your blue drink, and watch it transform from blue to a vibrant purple or even pink right before your eyes! How cool is that?! . .

04/08/2026

Protein snacks are everywhere, but not all protein sources are created equal.
Maui Nui venison sticks are made from wild Axis deer harvested on the island of Maui. Unlike conventional meat snacks that often come from industrial animal agriculture, these deer roam completely wild and forage on native plants growing in Maui’s mineral-rich volcanic soils.

From a nutrition perspective, venison is one of the leanest red meats available, which means you get a lot of protein relative to calories. Each stick provides about 9–10 grams of high-quality protein for only ~60 calories, making it a convenient option when you need a quick protein source.
Because these animals are wild-harvested, the meat also tends to have a more favorable omega-3 to omega-6 fatty acid profile compared with many grain-fed meats. That’s one reason wild game has long been valued in traditional diets.

What I also appreciate is the simple ingredient list and the fact that this is real food protein, not a heavily processed protein bar or synthetic isolate. The texture is surprisingly soft (not the usual tough jerky), which makes it easy to eat before or after training or when you’re on the go.
Another interesting option from Maui Nui includes sticks made with liver and heart, which adds naturally occurring micronutrients like iron and vitamin A, an easy way to incorporate nutrient-dense organ meats without having to cook them yourself.

Convenient protein snacks can absolutely have a place in a balanced diet, and when choosing one, I always recommend looking at:
🔸ingredient quality
🔸protein density
🔸fat composition
🔸overall processing

This is one example of a snack that checks many of those boxes.

04/07/2026

As I approached age 50, my metabolism really slowed down. I started seeing my weight increase and my body changing.

One of the biggest changes I made was eating breakfast. My routine was having a cup or two of tea in the morning and skipping food until lunch. Generally, I found myself peckish all day, snacking all afternoon, and having a large dinner. After putting together an easy, reproducible breakfast plan, I found my craving for snacks significantly decrease.

Another change was switching my carbs to fruits which I rarely ate. This was just as difficult as incorporating breakfast into my day. I prefer savory snacks such as crackers or chips and salsa. I started with eating more of the fruits I made a bit savory with lime juice or TAJÍN®. Before I knew it, I was enjoying plain fruit in no time!

The knowledge and guidance I got from Advice for Eating was absolutely the right call to help me reach my goals. Catherine Kruppa listened to my concerns, goals and helped me put together a plan that worked for me with manageable and creative solutions.

Congrats to Tania for losing 15 lbs and being in the best shape of her life.

04/05/2026

Happy Easter from Advice for Eating!