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By Cindra Holland, RDN, LDN, MB-EAT-QI, CWNC You may have heard that intermittent fasting is the key to weight loss, improved metabolism, and better health. It has gained a lot of attention in recent years—but what does the research actually say? The truth may surprise you. Fasting Is Not a Magic Tool Current research shows that intermittent fasting can help with weight loss—but it is not more effective than other structured eating plans . At the end of the day, weight loss s

by Cindra Holland, RDN, LDN, MB-EAT-QI, CWNC In today’s world, many of us spend a large portion of the day sitting—working at a computer, driving, or managing daily responsibilities. While this is often unavoidable, the good news is that small, consistent movement throughout the day can have a powerful impact on overall health. One area that is often overlooked is how movement and muscle-building activities support hormonal health in women , including testosterone. Yes, Women

By Cindra Holland, RDN, LDN ,MB-EAT-QI, CWNC Most people think eating well is about knowing what to eat. In real life, that is only part of the story. The bigger piece—and often the missing one—is learning the skills that support eating. These are called contextual skills. They are the everyday, practical actions that make eating more consistent, less stressful, and more sustainable over time. Contextual skills include things like planning meals, having food available, creati

By Ci ndra Holland, RDN I f you feel like you have been “on a diet” for most of your life, you are not alone. Many people come to nutrition counseling feeling overwhelmed, frustrated, and unsure what to eat anymore. You may have tried multiple plans, followed strict rules, and worked hard to “get it right”—only to feel like nothing sticks. At some point, it stops feeling helpful… and starts feeling exhausting. T he Diet Cycle Keeps You Stuck Most diets follow the same pattern

by Cindra Holland, RDN, MB-EAT-QI, CWNC Reflection can help you notice the thoughts and emotions that influence eating. If you have ever felt like a “part of you” takes over around food (the perfectionist, the rebel, the people-pleaser, or the part that feels tired of food rules), you are not alone. Eating behaviors are often connected to emotional health, stress, and the stories your brain uses to feel safe. One framework that can help is shadow work , which focuses on notic

By Cindra Holland, RDN, LDN, MB-EAT, CWNC | Healthy You Nutrition (HYN) The FDA updated food dye policies, including new guidance on “no artificial colors” labels and expanded natural color options. Food labels can feel confusing, especially when it comes to ingredients like food dyes. In early February 2026, the U.S. Food and Drug Administration (FDA) announced updates aimed at supporting a shift away from petroleum-based synthetic dyes and expanding options for naturally d

By Cindra Holland, RDN If willpower were the answer, eating would not feel so exhausting for so many people. A common pattern I see is this: people understand nutrition. They recognize the value of vegetables. They know protein supports energy and fullness. They have experienced firsthand that skipping meals usually leads to overeating later. And yet, day-to-day eating still feels like a struggle. This is not because people lack effort or commitment. It is because many approa

Nutrition advice is everywhere — but credible, evidence-based guidance can be harder to identify. This national data highlights why so many people feel confused and why working with a registered dietitian can provide clarity and support. What Does a Registered Dietitian Actually Do? (And What We Do Not) by Cindra Holland, RDN Why Nutrition Advice Feels Confusing Right Now Nutrition advice is everywhere. A quick Google search, social media posts, AI tools, and even unsolicited

By Cindra Holland, RDN If your LDL cholesterol or total cholesterol elevated? You do not need a perfect diet to make progress. Small, consistent changes can lower saturated fat, increase fiber, and support heart health in a realistic way. Mediterranean-style eating is a practical framework because it focuses on foods you can actually keep doing long-term. Below are simple “swap it out” ideas you can start this week. 5 Simple Swaps to Lower Saturated Fat (Without Feeling Depr

GLP-1 medications like Ozempic, Wegovy, and Zepbound can be powerful tools, but they often come with new challenges: low appetite, nausea, constipation, reflux, and difficulty meeting protein and hydration needs. These effects can make it hard to eat consistently and keep progress steady. As a private practice Registered Dietitian, I support clients on GLP-1 medications with practical, individualized strategies that fit real life. What we focus on in appointments 1) Protein f

dieting-vs-healthy eating Learn the difference between dieting and healthy eating, and how to build sustainable habits without extreme rules. Many people start with “I just need more willpower.” In reality, the approach matters more than motivation. Dieting often focuses on rules: cut this, avoid that, stay under a number. It can work short-term, but for many people it increases food preoccupation, guilt, and the all-or-nothing cycle. Healthy eating is more flexible. It sup

Valentine's Day Menu: Check out 21 free recipes for a healthy and lovely day! Including some sweet and delicious ideas! www.chhyn.com

The new year has begun and it is such a cliché to start new diets, healthy lifestyles or make any kind of changes!! Try something new! ...

Add this easy to use meal planner that let's you choose your meals and your personal Registered Dietitian chooses your Nutrition Rx! ...

Your personal Registered Dietitian Nutritionist at Healthy You Nutrition, LLC, can help with your food eating challenges. This visual is...

Our brain and body can disconnect as the years go by from our childhood. We loose those mindful connections that keep us in control of...

​ Food is transformational! Whether you want to make small changes or big food changes, making a difference will be a positive step in...