Melissa Wdowik PhD, RDN, FAND
  • Home
  • About
  • Services
  • Going Gluten-Free
  • Blogs
  • In The News
  • Publications
  • Presentations
  • Handouts
  • Blog: Just One Thing
  • Education & Honors
  • Certifications & Trainings
  • Contact Me

just one thing

New Year, New Blog!

1/1/2021

0 Comments

 
Head over to my new blog where I get more specific about one specialty area: going gluten-free!
0 Comments

Taking Time To Travel

1/1/2020

0 Comments

 
Zimbabwe, South Africa, and Morocco. Mauritius and St. Helena. Brazil, Spain, and Netherlands. Japan, China, Vietnam, Indonesia, India. And of course the United States. These are the places I will be visiting over the next 18 months, studying food and culture along with nutrition, health, and sustainable farming. I will be keeping a journal and teaching students along the way, but taking a break from blogging so I can focus intentionally and mindfully as I travel the world.

Thank you to all of my readers who have kept this site so popular over the past two years! I can't wait to update you when I log back in!
0 Comments

Wishing My Readers a Happy Year's End

12/23/2019

0 Comments

 
diet, nutrition, health, wellness, food, cooking, eat, self care
0 Comments

Nutrition intersects with culture and the environment

12/16/2019

0 Comments

 
Students in New York are learning about food systems and all the effort that goes into getting food items from the farm to their plates. They are also discovering the impacts of food waste, fast food, advertising, and other topics. You can learn more, too: Eating as Part of the Natural World. 

Just One Thing: Think about how your food is connected to the environment, culture, farmers, ranchers, and other producers. 


Sustainable, sustainability, food, nutrition, diet, wellness, self care, health, farm, food systems
0 Comments

Happy National Cocoa Day

12/9/2019

0 Comments

 
This Friday is National Cocoa Day! The main ingredient of chocolate, cocoa contains compounds called flavanols, which have many health benefits - including protecting the heart, lowering blood pressure, preventing blood clots, and reducing inflammation throughout the body. They also have been shown to improve thinking skills by helping brain cell connections, as discussed here: Cocoa: a sweet treat for the brain?

The benefits of cocoa extend to its food products, including cocoa powder and dark chocolate. Too much butter fat and sugar found in café hot chocolate drinks will outweigh the benefits, so try making your own hot chocolate with dark cocoa powder, skim milk and enough sugar to sweeten but not overwhelm. 
​
Just One Thing to do: Enjoy a cup of flavanol-full hot cocoa.
nutrition, diet, polyphenol, flavonol, hot cocoa, hot chocolate, nutrition, diet, wellness, health
0 Comments

Don't wait for the new year to eat right!

12/2/2019

0 Comments

 
Many clients have told me over the years that they start unhealthy eating habits around Halloween and continue right through December 31. But a new month is always a good opportunity for a fresh start. Use the next few weeks to give your body the food it deserves!

First, clean out the refrigerator. Toss your Thanksgiving leftovers – the mashed potatoes and gravy are past their expiration dates, anyway, and any pie or whipped topping lurking in the freezer are better off in the trash.

Second, review the food groups. Your body is probably craving vegetables, even if the weather is cold. Use a slow cooker to prepare a chili, stew or soup that is rich in vegetables and beans; these will fill you up, provide hydration and fiber, and satisfy you in a comforting way that cold chips and cookies cannot.

Lastly, have fruit visible and easily accessible. Apples and oranges are in season, and frozen fruit that is gently heated makes a great topping for yogurt and oatmeal.
​
Just One Thing to do: Start each meal with a vegetable or make vegetables the focus of your meal with homemade chili, stew or soup.

​
Holiday Eating, food, nutrition, diet, wellness, self-care, vegetables, winter food
0 Comments

Happy Thanksgiving from Just One Thing!

11/25/2019

0 Comments

 
Nutrition, wellness, thanksgiving dinner, food, diet, health
0 Comments

Head Outside For Fresh Air

11/18/2019

0 Comments

 
Wherever you are, whatever the weather, going outside is good for your health. Sunlight and fresh air help manage and prevent anxiety, improve sleep, boost immunity, and stimulate your thinking skills. Adding some physical activity to the mix will burn calories and lift your mood.
​ 
If it's cold, be sure to bundle up - wear warm socks and sturdy shoes while covering your head, face and hands. Warm or cold, wear sunscreen, sunglasses and a hat. 

Just One Thing to do: Head outside after lunch to walk around the block and take deep breaths of fresh air.
​
Self Care, self-care, nutrition, exercise, fitness, outside, activity, health, wellness
0 Comments

Intuitive Eating Lets You Trust Your Food Choices

11/11/2019

0 Comments

 
My recent blog about self-care generated a lot of emails, and I’m so happy to know it was the reminder many of you needed to take care of yourselves. In this crazy time, we need to pay attention to our mental and physical health.
​
Along those lines, I want to continue to encourage nutrition self-care with intuitive eating. This is an approach to food and health that says do not diet, do not deprive yourself, and do not feel guilty about eating. An intuitive eating philosophy says you know your hunger and your fullness signals – or at least you can learn to. This makes it possible to honor your body without outside influences from others, from social media, from the scale, from diets.
Do you want to get started eating intuitively? Start by making peace with food – it is supposed to be nourishing, not the enemy. It is ok to eat a variety of foods, and if you stop thinking of a food as forbidden or off limits, you will be less likely to crave it and binge on it. So listen when your body says it is hungry, and just as importantly, listen when it says it is full. The more you practice paying attention to hunger and fullness, the more you will trust your body.

For additional steps to take, visit the experts’ 10 Principle of Intuitive Eating here.

Just One Thing to do: Use Intuitive Eating to trust your food choices.

​
self care, nutrition, diet, self-care, wellness, fitness, health, intuitive eating, keto, fast
0 Comments

November Is National Diabetes Month

11/4/2019

0 Comments

 
The National Institutes of Health designates November as National Diabetes Month, and this year its focus is on the link between diabetes and cardiovascular disease (see information here and the image below) because individuals with diabetes are likely to have heart disease or stroke.

In addition to encouraging you to see your doctor for an updated exam and lab work, I like to highlight the good news: Did you know diabetes can be managed to prevent complications? Increasing your physical activity just a little bit, making just a few healthful food changes, and monitoring your blood sugar can make a huge difference. I know sometimes people get overwhelmed thinking about the “should’s” of diabetes management: I should exercise, I should go on a diet, I should skip holiday dinners. But it doesn’t have to be that hard.

If you have type 1 diabetes, talk to your doctor and dietitian about balancing your insulin, food and activity with your lifestyle to maintain your blood sugar.

If you have type 2 diabetes or prediabetes, determine if you need to lose weight. Just a 5% weight loss can reduce your blood sugar and your cardiovascular disease markers; that means losing 10 pounds if you weigh 200 pounds. To me, that is certainly more reasonable and realistic than thinking about needing to lose 20, 30 or even 40 pounds. If you do need to lose weight, add a 30 minute walk daily along with smaller portion sizes at every meal and snack. Those, too, are reasonable and realistic changes!

Just One Thing To Do: Instead of being overwhelmed, focus on small, reasonable lifestyle changes to feel better and prevent complications.


nutrition, diet, fitness, wellness
0 Comments
<<Previous

    My Blogs
    Just One Thing
    ​Semester At Sea

    All

    Archives

    January 2021
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018

    RSS Feed

 HOME    |    ABOUT    |    SERVICES    |  CONTACT 
Picture
  • Home
  • About
  • Services
  • Going Gluten-Free
  • Blogs
  • In The News
  • Publications
  • Presentations
  • Handouts
  • Blog: Just One Thing
  • Education & Honors
  • Certifications & Trainings
  • Contact Me