Nutrition-related articles and resources

Intentional bites

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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How Much Caffeine is Too Much?

I love coffee. A few decades ago, I would never have joined “that coffee generation”, but over time, I’ve come to enjoy it. I love the smell and warmth of a creamy smooth almond milk latte accompanied by the friendly smile of the barista who remembers my drink...

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Tips for Saving Time in the Kitchen

Tips for Saving Time in the Kitchen

Saving time in the kitchen is the biggest issue many people have when it comes to eating nutritious meals. One of the best ways to get ahead is to wash, chop and store as soon as you get home from the store or farm market. 

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Starview Farms Steak Bowl

Starview Farms Steak Bowl

My favorite day of the week is farm market day so I can create something delicious and simple for dinner like this steak bowl featuring pastured grass-fed beef with roasted root veggies!  Cooler days and market tables overflowing with root vegetables and leafy green crops inspire me to look for recipes that incorporate a variety of colors! 

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What’s the problem with refined grains?

What’s the problem with refined grains?

The problem with eating a diet high in refined grains and prepared foods is one way our bodies become nutrient-depleted. Reap the benefits of consuming 100% whole grains every day to improve your health and prevent nutrient depletion. 

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What exactly IS a clinical nutritionist?

What exactly IS a clinical nutritionist?

CNS blog photo Certified Nutrition Specialists are licensed by the Board for Certified Nutrition Specialists (BCNS). Clinicians must complete a Master’s degree in Nutrition, pass a national board exam, and complete 1000 hours of supervised practice before they are...

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Why Grass fed, pastured meat is best

Why Grass fed, pastured meat is best

Growing up in Iowa, I remember the family purchasing a “whole beef” every year and dividing up the various cuts of meat to store in our deep freeze. Whenever we needed beef, we didn’t go to the local store, rather we shopped our own stash in the basement. We knew the...

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Are all processed foods bad?

Are all processed foods bad?

In thinking about one’s health, there are so many perspectives: some good, some not so good, and certainly a wide variation in opinion which appears to change from week to week depending upon what’s popular now according to the media. I’ve been thinking a lot about...

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