Live Well RDN

03/03/2026

Calcium isn’t just about bones… it may support a healthy weight too 🦴⚖️

Most people think of calcium only in relation to osteoporosis, but this mineral plays many important roles in the body.

Calcium helps with:
✔️ Bone strength
✔️ Muscle contraction
✔️ Nerve signaling
✔️ Heart rhythm and blood pressure regulation

But there’s another interesting piece of the puzzle.

Some research suggests that people who consume more calcium—especially from foods like dairy—tend to have lower body weight and body fat levels compared with those who consume less. Scientists believe calcium may influence fat metabolism and even increase the amount of fat excreted from the body, which could play a small role in long-term weight regulation. 

While calcium alone isn’t a magic solution for weight loss, consistently including calcium-rich foods is one of many nutrition habits associated with better metabolic health.

Most adults need around 1,000–1,200 mg of calcium per day, and many people fall short.

The good news: calcium-rich foods make great snacks.

Easy calcium-rich snack ideas:

🥣 Greek yogurt with berries and chia seeds
🥬 Hummus with broccoli or roasted kale chips
🧀 Cottage cheese with sliced peaches
🥜 Almonds with a piece of fruit
🍊 Calcium-fortified orange juice with walnuts
🥛 A smoothie with milk or fortified plant milk (make sure it lists, calcium and vitamin D on the nutrient label) frozen fruit, and spinach

Small habits—like adding a calcium-rich snack—can support bone health, metabolic health, and overall nutrition quality.

Achieving and maintaining a healthy weight is not always about taking food out. In fact, it’s often about adding the right foods in, so that we have adequate nutrition on board to support strong metabolic health.

👉 Read the full article here: https://www.realsimple.com/calcium-rich-snacks-11909615

Discover 8 calcium-rich snacks you can eat for strong bones, according to registered dietitians. Healthy snacks high in calcium include roasted chickpeas, more.

02/20/2026

Exciting Update! You Can Now See Me Using Insurance 🎉

If you’ve been wanting personalized nutrition support but weren’t sure about the cost — this is for you.

I’m now booking 1:1 virtual nutrition sessions through Fay Nutrition, and many clients are able to use their insurance benefits to cover visits.

I specialize in:
• GLP-1 nutrition support
• Gut health + digestion
• Metabolic health & sustainable weight loss
• Heart-healthy, Mediterranean-style eating
• Protein optimization & muscle preservation

If you have plans like Aetna, BCBS, United Healthcare, Cigna (and others), your sessions may be fully covered or low cost.

Here’s how to check your coverage + book:
👉 https://signup.faynutrition.com/book/allison-van-camp/83b9bf

You’ll be able to:
✔️ Verify your insurance
✔️ See your cost upfront
✔️ Schedule your first session

If you’re on a GLP-1, struggling with digestion, feeling stuck with your metabolism, or just want expert guidance — this is your sign.

Feel free to comment “INSURANCE” or message me with questions. I’d love to support you.

— Allison 💚

Find dietitians and nutritionists near you who accept insurance.

01/29/2026

There is just so much research to show the benefits of getting adequate sleep and timing it with the natural rhythms of the planet. This study was focused on cardiometabolic health, which adds to the body of literature showing the negative impact of poor sleep on weight struggles and food cravings. Of the pillars of health, I say start here. Good sleep is an essential nutrient; there is no way to make up for it if you aren't getting it.

But adults who described themselves as night owls, especially women, can minimize risks with healthy lifestyle behaviors.

12/08/2025

If you’ve ever wondered “What should my plate actually look like?” — this one’s for you. 🥗✨

A balanced plate has 4 essential components that work together to support metabolism, gut health, blood sugar, hormones, and steady energy:

1️⃣ Protein – keeps you satisfied and supports lean muscle
2️⃣ Fiber-rich veggies – feed your gut and add volume
3️⃣ Slow-burning & Colorful carbs – fuel your brain + body
4️⃣ Healthy fats – keep you full and support hormones

When these pieces are in place, your meals do so much more than fill you up — they help you feel grounded, energized, and in control of your health.

✨ Want help putting this into practice? My clients learn how to build balanced meals without dieting, tracking, or food rules.

12/05/2025

Anyone else totally crush breakfast and dinner… but lunch feels like an afterthought? 🙋‍♀️ Same goes for so many of my clients. With a busy day and a never-ending to-do list, lunchtime sneaks up fast.

But a solid midday meal is a game-changer for energy, metabolism, and keeping you from getting overly hungry later in the day.

I love helping clients find simple, realistic lunch ideas, and this one’s a staple in my house because I can throw it together in minutes.

Today’s Southwestern-style wrap:
• Trader Joe’s low-carb wraps
• 100 g baked chicken breast (TJ’s Just Chicken)
• 2 tbsp black beans
• Arugula
• 1 mini bell pepper, chopped
• A couple slices of avocado
• Yogurt ranch + salsa

Super easy, balanced, and delicious.

What’s your go-to quick and nourishing lunch? I’m always looking for new inspo! 🥗✨

12/04/2025

Happy National Cookie Day! 🍪💛
Cookies don’t have to be off-limits—they can nourish, satisfy, and even boost your fiber and protein intake.

Here are 6 healthy cookie recipes you can make today (first 4 recipes included in slides):

1️⃣ Almond Butter Chocolate Chip
2️⃣ Banana Oat
3️⃣ Pumpkin Spice Oatmeal
4️⃣ High-Protein Peanut Butter Oat
5️⃣ Carrot Cake Oat
6️⃣ Apple Cinnamon Oat

Each one is made with simple, whole ingredients and perfect for mindful eating. Additional recipes are posted on the blog. Which one are you baking first? ✨