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How to order and eat healthy at restaurants

How to order and eat healthy at restaurants

Do you diligently monitor your diet, only to “blow it” when you eat out? Do you struggle to maintain healthy eating habits because a lot of your meals come from take-out or dining out? You’re not alone. A study by researchers at Tuft University found that restaurant...

Produce in-season

Produce in-season

What’s in season? Hello October and fall weather!! This year with the encouragement and the help of my sister, I am planting my own winter garden.   Vegetables that grow well in the winter in Texas are onions, beets, radishes, carrots, lettuce and...

Weight Gain After 30’s

Weight Gain After 30’s

Right when you hit your 30’s, changes are happening in your bodyYour body composition gradually shifts. The proportion of lean muscledecreases and the proportion of fat increasesSome people become less physically active as they get older becauseof their busy...

September is Polycystic Ovary Syndrome (PCOS) Awareness Month

September is Polycystic Ovary Syndrome (PCOS) Awareness Month

The aim of PCOS Awareness Month is to help improve the lives of those affected by PCOS and to help them overcome their symptoms as well as prevent and reduce their risks for life-threatening conditions. In honor of PCOS Awareness Month, it’s a good time to discuss...

How to improve your golf game with sports nutrition

How to improve your golf game with sports nutrition

Golf has a lot going for it: It’s played in a beautiful setting, it’s a fun but challenging sport, and it causes you to think about proper form and alignment for the perfect swing. As a newbie to the sport, I have found it to be therapeutic because while I’m getting...

Get your kids to eat right at school

Get your kids to eat right at school

It’s almost back to school time, which means new notebooks, folders, and pencils. While you’re out shopping for school supplies, be sure to also pick up a lunchbox that provides different compartments to hold a variety of foods. Why? Because you want your kids to be...

How Collagen Can Make You Feel Young Again

How Collagen Can Make You Feel Young Again

Collagen - you see it advertised, but do you know what it is and why it’s important to your overall health? Let’s break it down and see what the science says. What is Collagen? Collagen is a protein - the most abundant one in our bodies, in fact - comprising one-third...

Trying to get pregnant? Start with these nutrition tips.

Trying to get pregnant? Start with these nutrition tips.

In my last blog https://pattyrd.com/nutrition-matters-when-trying-to-conceive-part-i/ , I gave my first 4 tips for those trying to conceive, but having trouble. As frustrating as that process can be, following my tips will increase your chances of conception with the...

Any Goat Cheese Lovers Out There?

Any Goat Cheese Lovers Out There?

Here are 3 reasons why I love goat cheese For some reason, through the years, I have never been a real lover of cheese made from cow’s milk. When I did eat cheese, however, I preferred goat cheese as opposed to cheeses made from cow’s milk. Later in life, after...

Nutrition Matters When Trying To Conceive: Part I

Nutrition Matters When Trying To Conceive: Part I

As a registered dietitian in private practice, my ideal client usually seeks my services for weight loss, weight management, sports nutrition and disease prevention.  I never would have thought that I would be crafting eating plans for women trying to conceive,...

Part 2: Spring cleaning your body

Part 2: Spring cleaning your body

In my last post, I shared 4 tips https://pattyrd.com/4-tips-for-spring-cleaning-your-body/ for applying the same principles of spring cleaning you use in your home to your body. I talked about the importance of avoiding fads and quick fixes, enjoying seasonal...

4 Tips for Spring Cleaning Your Body

4 Tips for Spring Cleaning Your Body

It’s that time of year again for spring cleaning! I can hear the groans at the prospect of doing the work, but just think about how great you will feel when everything is in the best shape it can be! When you take the time to look at your home in the spring, you...

How Do I Eat for Two?

How Do I Eat for Two?

First…know your numbers When you become pregnant, it’s a good time to know your numbers.  Your Body Mass Index (BMI) at the time that you become pregnant is a useful tool to determine how much weight you should gain.  We should gain different amounts of...

Are FOMAPs Cramping You Up?

Are FOMAPs Cramping You Up?

It's an uncomfortable word to say and an even more uncomfortable word to feel, and that word is “bloated”.  This nagging, gnawing and sometimes sharp pain which radiates up through your abdomen is something millions of people face daily due to difficulty...

Surviving the “Coronavirus 15”

Surviving the “Coronavirus 15”

Here are tips for avoiding the Coronavirus 15 At about this time in the quarantine process, you are probably: worried about the fact that you’ve done nothing but eat and drink for daysbored, listless, and unmotivatedsad, lonely, and paranoid that you are starting to...

The Keto Diet. What’s the Hype? 

The Keto Diet. What’s the Hype? 

Macronutrient Ratio: 70% Fat, 15% Protein and 5% Carbohydrate Maybe you have been introduced to the keto diet by a friend or took notice to the growing fad while scrolling through social media. To some, this diet appears to be a miracle cure while others express...

Go Red in February…Go Heart Healthy With These Tips

Go Red in February…Go Heart Healthy With These Tips

Go Red for Women is the American Heart Association's global initiative to end heart disease and stroke in women.  The program was launched in 2004 to close the gap in awareness. Go Red quickly expanded into a worldwide movement dedicated to removing the barriers...

Set Your New Year’s   Resolution Goals The SMART Way

Set Your New Year’s Resolution Goals The SMART Way

This is your year!  And, do you know when it comes to New Year’s resolutions and setting goals, weight loss is the number one most enthusiastic goal?  Though weight loss is the most popular, ambitious goal, research shows that only 20% of goal setters...

Boost Your Immune System With These 5 Foods

Boost Your Immune System With These 5 Foods

I believe the best way to stay healthy is by choosing an array of foods to boost your immune system because not all foods are created equally.  Of course, it’s important to consume antioxidant-rich foods, such as fruits and vegetables, which also provide many of...

Do You Know What’s in Your Wine?

Do You Know What’s in Your Wine?

It’s the most wonderful time of the year – spending quality time with family and friends, gift giving and receiving, and holiday parties. As the busy holiday season rolls in, the champagne is uncorked and the wine begins to flow. But how much do you know about the...

Easy Meal Solutions 

Easy Meal Solutions 

Are you finding it difficult to cook for yourself and your family? If so, I have some easy solutions for getting your meals together in a jiffy. Planning what you are going to eat ahead of time may seem like a lot of work, but it’ll save you time later and you will be...

Holiday Strategic Stay Fit Plan

Holiday Strategic Stay Fit Plan

The holiday season is around the corner y’all!  I love this time of year because there are so many fun parties, get-togethers and festive events to attend. I believe it’s important, though, to stay on your usual stay-fit plan to get you through the season with...

What’s Your Body Type?

What’s Your Body Type?

I recently had the opportunity to attend Dr. DicQie Fuller’s work shop, WHAT IS YOUR BODY TYPE?  After learning more about this research and discovering my own unique body type, I decided to incorporate this component into my practice.  As a...

Three Simple Steps To The Perfect Smoothie

Three Simple Steps To The Perfect Smoothie

Breakfast is the most important meal of the day and we all know we should eat it, right?? Well, I have always been a big breakfast eater, but on most days with my busy, hectic schedule, I turn to a breakfast smoothie for a quick and healthy fix. Having...

10 Easy Food Swaps to Kick Start Your Weight Loss

10 Easy Food Swaps to Kick Start Your Weight Loss

Just because you're trying to lose weight, it doesn't mean you have to sacrifice all the good foods you usually love eating.  Being too strict on your diet and trying to avoid too many of your favorite foods all at once can be overwhelming. I encourage my clients...

Fish Twice a Week is Still Good for Heart Health

Fish Twice a Week is Still Good for Heart Health

If you’ve traveled outside the U.S. you know that fish is a staple of many  diets around the world, and for good reason. As a registered dietitian-nutritionist and a fish lover, I encourage my clients to enjoy the heart health benefits of fish. Though some of my...

Why blueberries are so important to your health

Why blueberries are so important to your health

It’s National Blueberry Month!  Blueberries are one of the best foods to fight the signs of aging because they contain more antioxidants than any other fruit, according to a study by Tufts University.   Antioxidants are important because they protect...

How to Turn Back the Clock on Aging

How to Turn Back the Clock on Aging

Do you see the signs of aging? Though we can’t stop it from happening, we can start reversing its effects.  One way to go into aging reversal mode is to eat a diet filled with nutrient-rich, super foods that protect your cells and lead to better immunity,...

Eat at least one meal a day for your immune system. — Brian Luke Seaward, Ph.D