Nutrition-related articles and resources

Intentional bites

Health Benefits of Eating Seasonally

Embrace the October Harvest  As we transition into the vibrant month of October, there's no better time to explore the wonderful world of seasonal eating. Not only does this approach offer numerous health benefits, but it also plays a significant role in supporting...

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Heart Health and Changing Hormones

Heart Health and Changing Hormones

During menopause, fluctuations in hormonal levels can change our body's ability to cope with physiological stress. One of the most significant ways this can occur is with heart health. A greater propensity toward heart disease is associated with menopause, so it's...

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The Benefits of Dark Chocolate

The Benefits of Dark Chocolate

Craving something sweet but also wanting to enjoy a treat that will offer some health benefits? Enter dark chocolate! This rich, delicious snack has some wonderful healthy properties - and we're not just talking about the antioxidants. Read on to learn more about why...

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Mindful Eating Exercises – Reconnect With Your Body

Mindful Eating Exercises – Reconnect With Your Body

Feeling disconnected from your body and its physical cues is common in our modern world. We lead busy lives and often eat on the go or while doing other things like driving or working. It's not surprising that over time we can become less aware of when we feel hungry...

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Choosing High Quality Dietary Supplements

Choosing High Quality Dietary Supplements

Selecting high-quality dietary supplements is an essential part of supporting your health and well-being. Poor-quality supplements can be composed of fillers, have inaccurately labeled ingredients, insufficient levels of active ingredients, or even contaminants, so...

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Nutrition and Mental Health

Nutrition and Mental Health

Nutrition is an important part of maintaining mental health. Eating a balanced diet and getting the right nutrients can help improve mood, reduce anxiety and depression, and promote overall well-being. While there is no one-size-fits-all approach to nutrition for...

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Tips for a Healthy Holiday Season

Tips for a Healthy Holiday Season

The holiday season can be a really fun time to enjoy delicious food we don't have available during the rest of the year. But with multiple holiday engagements to attend, dietary restrictions, and health goals we'd like to achieve, the offerings can be a little...

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Important Nutrients for Bone Health

Important Nutrients for Bone Health

Bone health is essential for everyone, especially for those at risk for bone loss or osteoporosis. While many factors contribute to bone health, one of the most important is diet. Eating a balanced diet rich in nutrients, vitamins, and minerals is essential for...

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Ending Restriction with Mindful Eating

Ending Restriction with Mindful Eating

When it comes to eating healthy, there's no need to restrict the foods you love. But unfortunately, most of us have spent a lifetime receiving conflicting messages that can create a challenge around the fall season and holidays.   On the one hand, we are told...

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10 Farmers Market Tips for Great Shopping

10 Farmers Market Tips for Great Shopping

Your local farmers market is a great place to get local fresh produce. But if you've never been before, it can be a bit overwhelming. At Symphony Nutrition we are passionate about locally grown food and as for how to's, we've got your back. If you want to get the most...

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Healthy Snack Ideas for On-the-Go Moms

Healthy Snack Ideas for On-the-Go Moms

It’s back-to-school time again! Parents everywhere are getting ready to start shuttling kids to and from school and extracurricular activities. It’s no surprise then that among all the chaos, moms often don’t have a lot of time to make healthy snacks. But we know that...

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The Benefits of Shopping at a Farmers Market

The Benefits of Shopping at a Farmers Market

When it comes to fresh produce, there's nothing quite like heading to your local farmers market. Not only will you find an incredible selection of seasonal fruits and vegetables, but you'll also be supporting your community and the environment. Here are just a few of...

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Food Hacks for Busy People

Food Hacks for Busy People

Between work, family, and social obligations, it can be hard to find time to eat, let alone cook healthy food. But don’t worry, we’ve got you covered. Here are some quick and easy nutritional hacks that will help keep you eating healthy without spending hours in the...

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The Effect of Stress on Cortisol and Thyroid Hormones

The Effect of Stress on Cortisol and Thyroid Hormones

Chronic stress affects most of us at one time or another. Humans are designed to withstand intermittent episodes of stress quite well physiologically. However, in these modern times, it has become common to have more prolonged bouts of stress; these sustained periods...

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How to Fit Exercise into a Busy Schedule

How to Fit Exercise into a Busy Schedule

If you're like most people, you probably have a very demanding life that doesn't leave you with a lot of extra time. And when life is jam-packed, things like exercise often fall off our ‘have-to-do’ list. Exercise is great for us. And it can help keep us healthy and...

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11 Effective Stress Relievers

11 Effective Stress Relievers

GAAAAAHHHHHHHH! Am I right? There is too much going on! You've got work, family, friends, health, a mile-long to-do list, and everything else happening in the world! Humans are intensely busy creatures, but there's no denying that stress can take a toll on our health....

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How Sleep Quality Can Affect Your Health

How Sleep Quality Can Affect Your Health

How did you sleep last night? Did that question make you roll your eyes so far back that you could see your past lives? Sleep is essential for our overall health and well-being, but many of us don't get enough. Poor sleep can lead to several health problems, including...

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14 Things You Can Do To Relieve GERD

14 Things You Can Do To Relieve GERD

What is Gastroesophageal reflux disease - GERD? GERD, or chronic acid reflux, is a condition in which stomach acid frequently backs up into the esophagus. GERD is characterized by a weakening of the lower esophageal sphincter (LES). The LES is a bit of muscle between...

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The Effect of Hormones on Blood Sugar

The Effect of Hormones on Blood Sugar

  Did you know that blood sugar (glucose) levels are directly related to hormones like estrogen and progesterone? While we are in our reproductive years, estrogen and progesterone follow a mostly predictable pattern. As we move into our mid-40s and 50s, these...

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