We all know that exercise is “good for you,” but when life feels overwhelming, busy, or emotionally heavy – which is often the case during the holiday season – carving out time to move can feel like the very last thing on your list. The irony? Those are the moments… Read More »Movement as a Holiday Stress Buster

Cottage cheese is having a moment right now – and for good reason! This humble ingredient has transformed from an old-school snack into a modern kitchen staple. You can blend it into smoothies, fold it into scrambled eggs, or spoon it straight from the tub. Its true superpower lies in… Read More »Protein-Packed Twice Baked Sweet Potatoes

As soon as the air turns crisp and leaves begin to change, pumpkin spice starts showing up everywhere—and for good reason. These Pumpkin Breakfast Treats are the perfect way to bring that cozy fall flavor into your mornings (or any time of day!). Made with wholesome ingredients like pumpkin puree,… Read More »Pumpkin Spice Breakfast Cookies

If you’re looking for a wholesome, nutrient-packed ingredient to add variety to your meals, quinoa may be just what you need. Quinoa (pronounced KEEN-wah) is an ancient superfood that has been cultivated in South America for thousands of years. While often thought of as a grain, quinoa is actually a… Read More »Why Quinoa Deserves a Spot in Your Kitchen

We’ve all been there – suddenly hit with a craving for something sweet. Cravings can pop up for lots of reasons: hunger, stress, boredom, or simply because you saw (or smelled) something delicious. Whatever the trigger, it can be tough to stick to your healthy routine when a sweet tooth… Read More »Smart Swaps for Sweet Cravings

Eating healthy doesn’t mean you have to spend a fortune, just as eating whole foods shouldn’t have to take your whole paycheck. Having well-balanced meals and staying within your budget is possible and can pay dividends in the long run. A healthy diet full of fruits, vegetables, whole grains, lean protein… Read More »Healthy Eating on a Budget

It’s officially apple picking season, and this smoothie is the perfect way to put your harvest to good use.🍎 Blended with warm spices, it tastes just like apple pie while packing in protein and fiber for a satisfying, wholesome treat. One quick tip: plan ahead and freeze your apples before… Read More »Protein-Packed Apple Pie Smoothie

September marks the end of summer and the beginning of a new school year—a season of fresh starts, new routines, and shifting schedules. But after the lazy, sun-soaked days of summer, it’s not always easy to dive back into maximum productivity. This is the perfect time to give your brain… Read More »September Reset: Eat Well, Think Well

When it comes to foods that are as refreshing as they are nutritious, cucumbers are a clear winner. Whether you’re slicing them into a salad, blending them into a smoothie, or infusing them in water, these cool, crisp vegetables are more than just a garnish – they’re a wellness powerhouse.… Read More »7 Benefits of Cucumbers

Whether you’re a gym newbie or a seasoned athlete, working with a personal trainer can be a game-changer. It’s not just about having someone count your reps – it’s about unlocking your full potential with expert guidance, accountability, and motivation. At Waverley Oaks, our Certified Personal Trainers meet you where… Read More »Why Working with a Personal Trainer Is Worth It

August is National Peach Month – a perfect time to celebrate one of summer’s juiciest, most nutrient-packed fruits. Bursting with flavor and loaded with health benefits, peaches are more than just a seasonal treat – they’re a smart choice for anyone looking to eat well and feel great. The Power… Read More »Celebrating National Peach Month: Sweet Nutrition for Summer

Looking to manage your weight without constant hunger? One key may lie in enhancing your body’s natural production of GLP-1 (Glucagon-like Peptide-1) – a hormone secreted by the small intestine after eating. GLP-1 helps regulate blood sugar, curb cravings, and control appetite by slowing digestion and helping you feel fuller,… Read More »Natural Ways to Boost Your Body’s GLP-1

Summer is all about sunshine, fresh flavors, and keeping things simple especially when it comes to meals. Whether you’re prepping for a backyard picnic, a quick post-workout lunch, or a light dinner on the patio, these easy and healthy summer recipes will keep you feeling good inside and out. Cucumber… Read More »Healthy Summer Recipes That Beat the Heat

Staying hydrated is essential for good health. Every single cell in the body – your tissues, organs, and systems – relies on water to function properly. Water plays a key role in regulating body temperature, lubricating joints, maintaining cellular function, and removing waste. During hot summer months, hydration becomes even… Read More »Summer’s Most Hydrating Bites

There’s something special about strolling through a farmers’ market. Maybe it’s the scent of fresh basil wafting through the air, the colorful display of just-picked produce, or the friendly smiles from local growers who greet you by name. Whatever it is, a visit to the market is more than just… Read More »Eating Local: The Farmers’ Market Advantage

June is Men’s Health Month – a month dedicated to raising awareness of preventable health issues and encouraging early detection and treatment. It’s also a powerful reminder that taking care of yourself isn’t a luxury – it’s a necessity. While men are statistically less likely to seek preventive care, early… Read More »Men’s Health Month: Take Charge of Your Wellness

We’re not quite in the full swing of summer yet, but it’s quickly approaching and with it come those long, lingering evenings, sun-drenched afternoons, and the irresistible pull of fresh, vibrant flavors. And while classic summer treats like rich ice cream and sugary sweets are tempting, there’s a whole world… Read More »Feel-Good Summer Sweets

GLP-1 Medications & Muscle Loss: How to Protect Your Strength There’s a huge buzz around brands like Ozempic, Wegovy, and Mounjaro. These medications, known as glucagon-like peptide-1 (GLP-1) drugs, have surpassed their original FDA-approved use for obesity and type 2 diabetes and are gaining popularity for their dramatic impact on… Read More »Shrink the Fat, Keep the Muscle

Cinco de Mayo is the perfect excuse to enjoy bold flavors and fresh ingredients. Instead of dining out, bring the fiesta to your own kitchen and celebrate with homemade Mexican dishes that are as healthy as they are delicious. Pico De Gallo Salsa This versatile salsa goes with just about… Read More »Cinco de Mayo

Plant-based eating focuses on foods that come primarily from plants. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. While some people go fully vegan or vegetarian, you don’t have to cut out animal products entirely to benefit from a plant-forward diet. A plant-based diet provides many health benefits… Read More »Plant-Based Eating for Beginners

If you’re trying to increase your protein intake, and it seems like everyone is these days, there are many ways you can do this without having to use protein powder. Protein is found in foods such as chicken, fish, beef, turkey, and eggs. However, there are many other food sources… Read More »Boost Your Protein Intake Without Protein Powder

Spring is finally here and so is the proverbial spring cleaning. We may find ourselves tidying up the yard, organizing the garage or a closet, or even thoroughly cleaning the house.  Why not apply that concept to your health? After a long, cold winter, changing up the usual routine can help… Read More »Spring Clean Your Routine

Prediabetes is when blood sugar levels are higher than normal but not yet in the range of diabetes. If you’ve been diagnosed with prediabetes, healthy lifestyle changes can be effective, decreasing the risk of being diagnosed with type 2 diabetes. Diabetes is a chronic condition that affects more than 38… Read More »Prediabetes 101

Janyce has over 20 years’ experience with all ages from pediatrics to geriatrics, working in the areas of weight management, intuitive eating, digestive disorders, diabetes care, cardiac rehab and more. She has certifications in Health Coaching and Wellness Coaching, and she provides an integrative approach to recommendations, goal setting and… Read More »Spring Into Health: Q&A with Registered Dietitian, Janyce

Q. Were you active growing up? What sports did you play? I was an athlete growing up and in college I played D1 soccer. Q. Tell us about your relationship with fitness and nutrition as you progressed past your college years and into adulthood. As I got older and settled… Read More »The Power of Hard Work & Dedication: A Waverley Oaks Success Story

National Nutrition Month® is an annual Academy of Nutrition and Dietetics campaign. During March, everyone is invited to learn about making informed food choices and developing healthy eating and physical activity habits. The theme for 2025 is “Food Connects Us.”     Food Connects Us Food is a connecting factor for many… Read More »March is National Nutrition Month®

Fat is an essential macronutrient that provides energy for our bodies. Fat also helps the body absorb fat soluble vitamins A, D and E. In addition, fat helps our hormones function optimally and when eaten as part of a meal, promotes satiety; that feeling of fullness or satisfaction after eating. … Read More »Healthy Fats to Add to Your Grocery List

February is American Heart Month, a time to raise awareness about good heart health. Heart health is extremely important to one’s well-being. Heart disease kills more people annually than all forms of cancer combined, and 72% of Americans don’t consider themselves at risk for heart disease, according to the American Heart… Read More »Heart Health Awareness Month

The New Year often brings a surge of motivation and fresh goals, and for many people, a wave of health-related resolutions, from increased exercise to improved nutrition. However, sustaining a healthy routine long after January can be challenging for some, and our team of Personal Trainers have shared their tips and tricks… Read More »Staying On Track With Your Health & Wellness Goals

Does this sound familiar? You eat healthy foods most of the time, you work out regularly and have a high step count daily on your fitness tracker – but you’re still not losing weight. Could it be your age, a sluggish metabolism, or could you be unintentionally sabotaging your weight… Read More »Not Getting the Results You Want?

Healthy snacks are not just a great way to curb hunger during the day. A quick and easy snack can also be an opportunity to stick to your health goals. All foods can fit into a healthy meal plan when they incorporate balance, variety, and moderation. Here are healthy snack… Read More »Easy Snack Ideas

There is something about a new year that motivates people to think about making changes, whether it’s improving our health and wellness, saving money or getting organized, many of us set an intention that this is the year things will be different.  So many times we set resolutions to begin… Read More »Let’s Do 2025 Different

A Registered Dietitian (RD) is a valuable resource as a companion to help you meet your health and fitness goals. Yes, you’ll talk about food, but that’s just one small part of working with a Registered Dietitian. An RD will also collaborate with you on creating behavior change and establishing… Read More »The Benefits of Working with a Registered Dietitian

The holiday season can be hard on our usual habits. There are more chances to socialize and with that comes more opportunities to eat rich food and indulge our taste buds. However, it doesn’t mean that all our good practices have to fall to the wayside, we can still enjoy… Read More »How to Enjoy the Holiday Season and Still Stay on Track

What do you give to the person who has everything? How about a gift from the heart made in your kitchen. Handmade gifts are a very thoughtful way to spread cheer during the holiday season and these recipes are a simple, yet special way to show your appreciation. Hearty Oatmeal… Read More »Holiday Gifts From The Kitchen

Lifting weights has obvious benefits. It can build and tone muscle, burn fat, increase strength and even boost your metabolism. However, your gym regimen has more benefits than you may think. Lifting weights can help you build a stronger and more resilient central nervous system, and a recent article from InBody details how it strengthens… Read More »Brain Health Benefits of Strength Training

Enjoy a decadent treat that’s packed with nutrition. Loaded with 12 grams of fiber, 7 grams of protein and heart-healthy Omega 3 fatty acids. It’s sure to hit that sweet spot – zero guilt included! Ingredients: ½ cup unsweetened vanilla almond milk2 Tbsp chia seeds½ Tbsp unsweetened cocoa½ tsp ground cinnamon½… Read More »Chocolate Cinnamon Chia Pudding

Magnesium is one of the most abundant minerals in the body.   It helps convert proteins, fats and carbohydrates to energy. It also helps manufacture proteins and synthesize the genetic material within each cell. Magnesium is a powerhouse of a mineral that participates in over 300 biochemical reactions in the body. … Read More »Spotlight On Magnesium

When you think of Halloween, candy is usually the first thing that comes to mind. But this spooky season doesn’t have to be all about sugar! Banana ghosts and clementine pumpkins bring a playful, fruity twist that’s just as festive – and a whole lot healthier. Banana Ghosts and Clementine… Read More »Fun & Healthy Halloween Snacks

Deadlifts, squats and lunges are very beneficial exercises, but they all have one major weakness. These exercises train your muscles in one plane – the sagittal plane – the plane in which you walk and run. However, your body is capable of so much more. It’s meant to twist and… Read More »Why Your Body Needs the Lateral Lunge

If you’re looking for a healthy alternative to apple pie, these baked apples truly satisfy! They’re high in fiber, naturally sweetened, easy to prep and only need 30 minutes bake time! Top with toasted almonds, shredded coconut or a dollop of Greek yogurt for added fun! Ingredients:– 1 cup old-fashioned… Read More »Baked Apples Stuffed with Oatmeal

Whether you’re a regular gym goer or looking to get back into shape, activating your core muscles is important for almost all workouts. However, you may wonder what your core is, what it means to engage it, and how to do so. What exactly is your core? Your core consists… Read More »What Does It Mean to ‘Engage Your Core’?

During the summer months, many of us might be searching for recipes that can be made without sweating over a hot stove. This no-cook dish fits the bill for those days when you want something good to eat, but don’t want to turn on the heat.  It’s delicious and nutritious,… Read More »No-Cook Pad Thai

The dog days of summer are here and who doesn’t like a frozen treat during these hot months. “Nice Cream” is a sugar-free dessert made from frozen bananas and is a great alternative to ice cream when you have a craving for something cold and creamy. The best part is… Read More »Nice Cream

The kettlebell swing is a great exercise to incorporate into your fitness routine to improve strength, power, cardiovascular fitness, and promote weight loss. The different variations of the KB swing offer unique challenges and benefits to keep you moving toward your fitness goals while keeping things interesting. As with any… Read More »Take Your Fitness to the next level with Kettlebell Workouts

Here is some food for thought, no really, what we feed our bodies can help boost brain health and cognitive function. Research has proven that nutrients in food that are required by the brain have a direct correlation with improvements in memory, IQ, concentration and mood, as well as reduced… Read More »Fortify Your Brain with Food

It’s summer and that means it’s watermelon season. There are many reasons to enjoy this fruit beyond its taste and the hydration it provides. Watermelon is a good source of vitamin C, along with the vitamins A, B1, B5, and B6 and it also includes the minerals potassium, magnesium, and… Read More »Benefits of Watermelon

Did you know muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age?  After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men. (Source: National Institute… Read More »Can Older Adults Build Lean Body Mass?

June is strawberry season, a favorite time of the year for many New Englanders. This sweet red berry not only tastes great, but is also an excellent source of vitamin C, manganese, folate, and potassium. In addition, strawberries are high in antioxidants and plant compounds that benefit heart health and… Read More »Recipes for Strawberry Season

With Memorial Day and the official start to the summer months just around the corner, we’ve got outdoor BBQ season on our minds! It’s time to put away our crock pots, give our ovens a break and start heating things up outside on the grill. BBQ season doesn’t have to… Read More »Delicious Summer BBQ Ideas

Reflecting on many of the patients whom I have had the pleasure of working with over the past 6 years here at Waverley Oaks, I want to share some of the stellar habits that keep these individuals feeling happy and healthy when it comes to their nutrition and overall wellness.… Read More »Top Ten Habits of Happy and Healthy Eaters

Greek yogurt is typically thought of as a breakfast food, but it is so much more than that and can be used in countless ways other than as part of your morning meal. Greek yogurt is thicker and creamier than regular yogurt because it is strained to remove the whey,… Read More »New Ways to Use Greek Yogurt

Fiber has many health benefits. It can help reduce cholesterol, support a healthy gut, lower the risk of developing colorectal cancer, stroke, coronary heart disease and type 2 diabetes. However, many of us are missing out on these benefits because we don’t get enough in our diet. The average American… Read More »Are You Getting Enough Fiber?

National Nutrition Month® is an annual campaign created over 50 years ago by the Academy of Nutrition and Dietetics. During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits. This year’s theme is “Beyond the Table,” which… Read More »Get Involved in National Nutrition Month®

After the age of 35, bone mass steadily declines in both men and women, with bone breaking down faster than it rebuilds. The best way to avoid age-related loss of bone mineral density, also known as osteopenia, that can progress to osteoporosis, is to build strong bones early on. Osteoporosis… Read More »Boost Your Bone Health

February is American Heart Month. A a time to draw attention to heart disease, the leading cause of death among Americans. This is a good time to focus on all the ways to keep our hearts healthy and strong and there is no question that eating a well-balanced diet is… Read More »Eat Your Way to a Healthy Heart

Many of us spend a considerable amount of time looking for ways to stay healthy in the winter when we are more likely to be exposed to colds and other viruses. Look no further than vitamin D, also known as the sunshine vitamin. Here is a quick guide for what… Read More »Vitamin D and Your Health

The more prevalent social media becomes in our lives, the more confused we feel regarding nutrition information. As a dietitian whose mission includes eradicating food fears, I try to stay on top of the trending click bait nutrition myths. Do any of these sound familiar to you: ● Never eat… Read More »Nutrition Fact vs. Fiction: What Can I Eat?

Who can resist the temptation of hot spinach and artichoke dip?  It’s a crowd favorite for sure.  This recipe lightens things up quite a bit by using cottage cheese in place of cream cheese, making it lower in fat and boosting the protein content. It still provides that great flavor… Read More »Spinach and Artichoke Dip – Lightened Up

This is the time of year that our usual day-to-day routines can change as there are more details to attend to and stress levels can rise. Before you put your own needs to the side, think again. This is the most important time to focus on yourself. The reason? When… Read More »Tips for Holiday Wellness

The holidays are nearly here, and so many of my patients are concerned with food and weight management during this season. I am here to reassure you that the average person gains an insignificant amount of weight over the holidays, less than 1 pound, in fact. To help manage food… Read More »The Plentiful Mindset: A Key Component to Happy & Healthy Eating

When we are stressed, experiencing an acute stress episode like running late for work and getting stuck behind a school bus that is making frequent stops, or enduing chronic stress such as caring for a sick relative, losing a job, or going through a divorce, the body produces the stress… Read More »Stress-Busting Superfoods

It’s always a good idea to make our favorite foods healthier. Here are ten easy substitutions that will boost the nutritional value of your favorite dishes without sacrificing any of the flavor. Recipe calls for Swap it for Benefits Eggs for baking Chia seeds A tablespoon of Chia seeds has… Read More »10 Ingredient Swaps for Healthier Cooking

There are many benefits to adding more vegetables to your diet. Aside from being nutritious, they are also low calorie and a good source of fiber. But for some it can be hard to meet the recommended 2-3 cups of vegetables per day. Aim for a variety of brightly colored… Read More »Love Your Veggies with a Homemade Ranch Dip

Fall is such a fun time for me with food. My farm share is in full harvest and each week I get to bring home my favorite foods – pumpkin, apples, butternut squash, potatoes of all colors, pears and more. I am looking forward to the promise of a few… Read More »Fun Fall Foods

Autumn is the perfect time of year for baking, but instead of featuring apples, this delicious bread makes pears the star of the show.  Pears are sweet and succulent and contain pectin, which is a type of fiber that nourishes good gut bacteria, pears also contains the antioxidants, vitamin C,… Read More »Fall Favorite: Pear Bread

My daughter is starting Kindergarten this Fall. She is no longer allowed to bring any nuts or nut butters in her snack/lunch (like she was able to do at her pre-K program). I am thrown for a loop, although this is already the case for my 10-year-old son. Nut butter… Read More »Back to School with Allergen Friendly Nut-Free Butters

Research shows that the benefits of taking time to eat a balanced breakfast are worthwhile for all ages. Breakfast gives your brain the essential energy it needs for a full day ahead, and breakfast eaters tend to struggle less with their weight than those who skip breakfast. A large number… Read More »Breakfast Ideas to Start the Day Right

Ready to try some new and fun produce this summer. Let’s start with jackfruit. Jackfruit is native to India and is the largest fruit to grow on trees, reaching up to 100 lbs. The yellow interior bulbs are edible raw, roasted, or mixed in other dishes. The dense texture has… Read More »Exotic Fruits: A Focus on Jackfruit

Summer is the best time for peaches, they’re plentiful in July and August and their natural sweetness can help satisfy your sweet cravings. Peaches are a great source of vitamins A, C, and K as well as the mineral potassium. Peaches are terrific eaten as is or combined in smoothies,… Read More »Peach Salsa

For most of us, when we think of calcium, we think of dairy products. But calcium can also be found in many non-dairy sources of food. This can be particularly helpful if you are sensitive to dairy products or follow a plant-based diet. Calcium is the most abundant mineral in… Read More »Meeting Your Calcium Needs without Dairy

It’s strawberry season in New England. The season typically begins in June and stretches into early July. This sweet red berry not only tastes great, but it is also an excellent source of vitamin C, manganese, folate, and potassium. In addition, strawberries are also high in antioxidants and plant compounds… Read More »Fresh and Easy Strawberry Recipes

Summer is right around the corner and that means warm weather, vacation, camping, grilling, and amazing food. With all of the different fun activities, it can be challenging to stay focused with health and movement goals. Keep reading to discover tips on how to have a healthy balance during the… Read More »Happy & Healthy Eating: A Focus on Summer

FITNESS 1-2-3 Meet Sherak, Spring Intern at Waverley Oaks Athletic Club. Over the next 5 weeks, Sherak and Fitness Director, Jon, will lead you through different exercises and appropriate progressions of that movement from beginner to more advanced.  For more information on how Waverley Oaks can help you reach your… Read More »FITNESS 1-2-3

Between work, school, sports/after-school extracurriculars, transportation and getting the kids ready for bed, there can be little time for a well-planned meal. To continue to focus on happy and healthy eating, balance the takeout runs with some shortcuts at home for an easy meal.

It’s taco time, but this time the filling is full of fresh fruit! This is a simple way to add more fruit to your day and introduce new fruits to your family in a fun way. This can be a great breakfast option on the weekend or even try it… Read More »Fruit-Filled Tacos

When weight loss stalls or becomes more difficult as we age, many people blame a sluggish metabolism. There are many factors that affect metabolism; genetics, muscle mass and exercise all play a role. However, there are some foods that help boost the metabolism, and these foods can help minimize unwanted… Read More »Foods that Boost Metabolism

I often get asked for my favorite health tip, which is definitely to enjoy a rainbow of colors from fruits and veggies over the week. The colors in produce are created by specific phytonutrients, which are the natural compounds protecting plants from environmental threats. These phytonutrients may be more powerful… Read More »Color Matters: The Importance of Eating the Rainbow

Portion sizes of the foods we eat have grown bigger over the past twenty years, both inside and outside of the home. Research has shown that the average hamburger has expanded by 23 percent, soda drinks have increased by 52 percent and what used to be a serving size for… Read More »Portion Distortion

In March we celebrate Women’s History Month, and this year we would like to highlight a few pioneers in the field of biochemistry, health, and nutrition. Early in the twentieth century there was a strong increase in the number of human nutrition studies conducted, which is linked to the entry… Read More »Women’s History Month: Spotlight on Women in Nutrition Research

For 50 years, during the month of March the Academy of Nutrition and Dietetics welcomes the public to learn more about making informed food choices and developing healthful eating and physical activity habits. This year’s theme is Fuel for the Future. The goal is to put into practice eating more… Read More »Happy 50th Birthday National Nutrition month

When that afternoon slump hits, it’s tempting to reach for something sweet for a quick boost of energy. However, a sugary snack will do nothing for your focus or that sluggish feeling. In fact, eating sweets will cause your blood sugar to spike and then quickly plummet, leaving you wanting… Read More »10 Quick and Easy Snacks to Help You Power Through the Workday

Happy February friends! February is usually associated with flowers, chocolate, and red and pink hearts floating everywhere, but did you know it’s also associated with our literal hearts? February is National Heart Health month, so let’s focus on steps we can take to keep our hearts beating and thriving. Read… Read More »Happy Heart Month: A Focus on Cholesterol and Cholestoff Supplementation

Eating a well-balanced diet benefits the body in many ways. When we choose foods like lean protein, fruits, vegetables, and whole grains, they can help prevent chronic health conditions like heart disease, diabetes, and obesity. But there is another reason to consider what you put on your plate. A nutritious… Read More »Natural Ways to Boost the Immune System

As the cold weather approaches many of us prefer to have hearty, warm meals on the table. But just because the seasons change, doesn’t mean our lives get less busy. This is where a slow cooker can help. A slow cooker can take the hassle out of making dinner at… Read More »Slow Cooker Meals for the Season

Stability balls are a great way to improve flexibility, balance, coordination, and muscle endurance. Make sure to choose the correct size stability ball as most balls come in three diameters based on the user’s height. • 5 ft. – 5 ft., 5 in tall / 55-centimeter ball• 5 ft., 6… Read More »Stability Ball Exercises

The New Year often times serves as a concrete time to help people focus goals on health and wellness. If you find yourself looking for structure to help build healthy habits, read on for my top 5 tips to help you in the New Year. Choose any or all five… Read More »Here’s to a Happy & Healthy New Year

A new year can bring about new beginnings and a desire for change, which isn’t always easy. If creating a healthy lifestyle is on your radar this year, you don’t have to create lofty goals or make resolutions that don’t stick. Instead aim to make health and wellness a sustainable… Read More »30 Days & 30 Ways to Jumpstart a Happy & Healthy New Year

The holiday season is filled with family and friends, cooking, decorations, and a reflection of history. It is called the winter holidays for a reason. There are so many different holidays celebrated within the month of December. The holiday season means something different to everyone who celebrates. It is important… Read More »Winter Holidays: A look into other traditions

What do you give to the person who has everything? How about a gift from the heart made in your kitchen. Handmade gifts are a very thoughtful way to spread cheer during the holiday season and these recipes are a simple, yet special way to show your appreciation. Vanilla Cinnamon… Read More »Gifts from the Kitchen

Thanksgiving Day offers plenty of delicious dishes from turkey with all the fixings to creamy mashed potatoes. If you’re looking for some fresh ideas to reinvent your leftovers, try one of these recipes. They’re simple, delicious and take little time to prepare. Turkey and Black Bean Quesadillas Combine, beans, turkey,… Read More »Fresh Ideas for Thanksgiving Leftovers

For many people around the country, Thanksgiving Day is a time to relax, reflect on what we are thankful for, enjoy quality family time and, of course, partake in a delicious meal. It is natural to sit down at the dinner table with every intent to eat for pleasure and… Read More »Thanksgiving: Intuitive Eating to Celebrate Food and Family

Weight training offers many benefits, both physically and mentally. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density, balance, and posture. Plus, it can help you feel more confident and improve your mood. However, it is crucial that… Read More »Tips to Get Started With Weight Training

Cold and flu season is upon us, and many people rely on vitamin C supplements during this time to keep themselves healthy. Vitamin C is an essential nutrient; meaning our bodies don’t produce this vitamin on its own, therefore we need to consume enough daily. However, you don’t need supplements… Read More »25 Foods to Increase Vitamin C Intake

We all like a crunchy chip now and then, but with that crunchy chip usually comes some unwanted fat, calories, and sodium. When I work with clients who like to snack or have something crunchy with a sandwich, I am much more eager to substitute something comparable than to try… Read More »Healthy Homemade Chips

Halloween is right around the corner! It’s a time for families to decorate their homes, dress up, go trick or treating, and stock up on candy. Typically, healthy and Halloween are not commonly used together. What can be healthy about bringing home buckets of candy? However, there is more to… Read More »Halloween: Ways to Balance, Embrace, and Have Fun!

The onset of fall brings pumpkin flavors into focus and this sweet treat is both delicious and healthy using both veggie and fruit ingredients. Nutrition (per 1 cookie, makes 16 cookies): 54 calories, 0.5g total fat (<0.5g sat fat), 85mg sodium, 11g carbs, 0.5g fiber, 6.5g sugars, 1g protein Ingredients:– 1 1/4 cups spice cake mix– 1/3 cup… Read More »Pumpkin Spice Cake Cookies

Added sugar is lurking everywhere in our food and beverages. You can find it in the most unlikely of places, such as in bread, salad dressings and crackers. The American Heart Association recommends no more than 6 teaspoons of sugar per day for women and no more than 9 teaspoons… Read More »Smart Substitutions for Sugar

September means apple season is here! My family and I go apple picking at least once, usually two or three times each Fall. We certainly love to eat the apples just as they are, yet finding creative ways to use them is also fun and delicious! Check out my popular… Read More »Apple Cinnamon Bread

As most families with young children know, getting your kids out the door to school with a healthy and tasty packed lunch can be challenging. Bento boxes can be super helpful with packing items kids will enjoy with focus on appropriate portions to include variety and not overwhelm picky eaters.… Read More »Back to School Bento Boxes

Merriam-Webster defines wellness as “the quality or state of being in good health especially as an actively sought goal” and the World Health Organization (WHO) defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”.  The National Wellness Institute (NWI) goes into further detail and describes wellness as “an active… Read More »Kayla’s Wellness Journey

Proteins are complex molecules that make up about 20% of the human body and are critical to its structure, function, maintenance, and regulation. Proteins are made up of chains of amino acids, called the building blocks of protein, which are categorized as either essential or nonessential. There are twenty amino… Read More »Protein: What Is It and Why Do We Need It?

Soy is a nutrient-dense legume indigenous to Eastern Asia that has been enjoyed by Asian cultures for thousands of years. It wasn’t until around the late 20th century that soy and soy products started to make an appearance in the Western World and American diet. Common soy foods include soybeans,… Read More »Clearing Up the Controversy Around Soy

When the summer heat and humidity rise, the last thing anyone wants is to crank up the stove or oven. Instead, cool down with a refreshing no-cook chilled soup – perfect for lunch or dinner on a hot day. These soups come together quickly in a blender or food processor,… Read More »No-Cook Soups for Summer

When it comes to exercise, adding resistance is important to develop strong bones and muscles. An easy way to add more resistance to each exercise and challenge your body through various movements is the addition of resistance bands. Bands can help build muscular endurance and explosiveness, balance and coordination, stability,… Read More »Resistance Bands

We all know that drinking water and staying hydrated is essential to our health, but how much water do we really need to be drinking every day? If you’re just looking for a straight answer: a good rule of thumb is to drink between half an ounce to an ounce… Read More »How Much Hydration? Fluid Intake 101 

The Oxford English dictionary defines the word hangry as “bad-tempered or irritable as a result of hunger.” If you’ve ever felt angry because you’ve been hungry, you know the sensation of “hanger” and it’s not fun. You might notice a drop in energy, have trouble with focus, and your mood… Read More »Hanger Management

Plant based eating has become extremely popular over the years. This way of eating appeals to people for a variety of reasons, including ethical, personal, and religious viewpoints. If you’ve ever considered adopting a plant-based diet, here is a beginner’s resource. Plant based diets are often considered to be vegetarian… Read More »A Beginners Guide to Plant-Based Eating

With Memorial Day and the official start to the summer months just around the corner, we’ve got outdoor BBQ season on our minds! It’s time to put away our crock pots, give our ovens a break and start heating things up outside on the grill. BBQ season doesn’t have to… Read More »Recipes To Heat Up Your Summer BBQ

The general definition of strength training is any physical movement in which you use your body weight or equipment (e.g., dumbbells and resistance bands) to build muscle mass, strength, and endurance. Strength training can help anyone improve their wellness, with numerous benefits ranging from physical and emotional, to mental. Here are… Read More »Strength Training Exercises

The Mediterranean way of eating ranks the top diet year after year according to US News and World Report, the global authority in rankings and consumer advice. This type of diet is not a single diet, but a way of eating inspired from the dining patterns of European countries that… Read More »Eat the Mediterranean Way

It’s springtime once again and it’s the time of year when fruit and vegetables are abundant. This is also the time of year when we start to eat lighter; gone are the casseroles of winter and hearty stews that filled us up over the long cold nights. Now we turn… Read More »Simple Ways to Incorporate Vegetables into Your Diet

Dumbbells are a great way to build muscle and keep variety in your routine. As a beginner, it is always better to start light and add weight in small increments as starting too heavy may cause strain or injury. Here are a few dumbbell exercises to incorporate into your workouts to strengthen… Read More »3 Dumbbell Exercises

Here is a dip that can make you look forward to eating your fruit and veggies. Combining nut butter with Greek yogurt boosts the nutritional content, and adding calcium and protein will help keep you satisfied. Ingredients: 1/2 cup plain Greek yogurt 1/2 teaspoon vanilla extract 1/3 cup natural peanut butter… Read More »Peanut Butter Protein Dip

Spring is officially in the air! Every new season is an opportunity to reset and refocus our minds and our bodies. This spring we are focusing on eating the rainbow and filling our plates with lots of new flavors and in-season vegetables. Eating the rainbow means incorporating fruits and vegetables… Read More »Spring Forward: Eat the Rainbow

Think back to when you were a child, were you part of what I like to call the “clean the plate club?” Membership to this club meant that you could not leave the dinner table until your plate was clean and devoid of food, regardless of your appetite. For many… Read More »Creating a Healthy Relationship with Food

St. Patrick’s Day is a world-renowned holiday, and the first St. Patrick’s Day celebration dates back to March 17th, 1631 in Ireland. The holiday began as a celebration within the country to honor one of Ireland’s great patron saints, Patrick, on the day of his death. The Irish traditionally celebrated… Read More »Celebrate a World of Flavor: Happy St. Patrick’s Day!

National Nutrition Month is all about making smart, educated choices around food, healthy eating and physical activity. It’s an annual 4-week campaign created by the Academy of Nutrition and Dietetics (AND) designed to help people live better and healthier! This year’s theme is Celebrate a World of Flavors and focuses… Read More »March is National Nutrition Month!

Protein is an essential macronutrient that is part of every cell in the body. It is the building block of muscle, bone, hair, skin, cartilage and blood. The human body uses protein to make enzymes that power chemical reactions and to make hemoglobin that carries oxygen in blood. Protein helps… Read More »Meeting Your Protein Needs Without Meat

The push-up is a great exercise as it builds both upper-body and core strength. Plus, it has many modifications so beginners can start with easier versions, while more advanced exercisers can try hundreds of variations. Here is a breakdown on how to correctly do a traditional push-up to avoid injury… Read More »How to Do A Standard Push-Up

This dish is perfect for this time of year when the days are long and cold. It comes together quickly, has great flavor and is loaded with protein and fiber. It features quinoa, which is a whole grain that confounds people on how to use it. Here it is mixed with… Read More »Easy Quinoa Casserole

Regular physical activity can help prevent, treat, and sometimes even alleviate some of the most common chronic conditions one may encounter, including high blood pressure, obesity, and type 2 diabetes – just to name a few. Our Training Team offers insight on some common fitness questions whether you’re already working… Read More »Physical activity basics

Indulging in a few favorite treats around the holidays is something that we all do, but sometimes it seems like a never-ending parade of temptations and that can leave you feeling like your resolve is constantly being tested. These regular indulgences can make it hard to get back to the… Read More »How to get back on track after the holidays

This winter, warm up, relax, and focus on wellness with a simple cup of tea. Tea leaves contain high levels of antioxidant compounds, called polyphenols. Due to the antioxidant capacity of tea, researchers are optimistic about the role of tea in prevention of obesity, cancer, CVD, diabetes, and other inflammatory… Read More »Warm up with a Hot Cup: The Health Benefits of Tea

The holiday season usually means having more baked goods and candy around at home and in the office, we also can find ourselves partaking in heavier meals with friends and family. Which means more opportunities to thwart the best intentions to eat in moderation. But with so many people trying… Read More »Have a Healthier Holiday

Looking for a beautiful, delicious, and healthy holiday appetizer to bring to your next event? Try out these goat cheese stuffed dates! These are a snap to prepare and will please any guest. SERVINGS: 6SERVING SIZE: 3 stuffed date halvesPREP TIME: 10 minutes Ingredients 5 ounces goat cheese, room temperature… Read More »Goat Cheese Stuffed Dates

In Part One of this two-part post, we shared with you lower body foam rolling moves. Here are a few simple upper body moves to help relax tight muscles and improve posture – a common problem for those who spend most of their day sitting. For more information and a… Read More »Part Two: Upper Body Foam Rolling Moves

The holiday season can present a major challenge to our waistlines. Get togethers are a fun way to enjoy the time of year, but it can be hard to resist all the high calorie food and beverages. There are many ways in which you can strike a balance between maintaining… Read More »How to Avoid Weight Gain During the Holidays

Foam rolling has become increasingly popular for both professional athletes and fitness enthusiasts alike. This stretching technique is great for before and after exercise, and can help boost your workouts, reduce soreness, and prevent injuries. Here are 3 simple lower body foam rolling moves to help you get started. For… Read More »Part One: Lower Body Foam Rolling Moves

Meet Personal Trainer, Chris! Chris received his BS in Culinary Arts and Food Service Management from Johnson and Wales University in 2015. However, Chris has been an athlete his entire life, and despite his inspiration to throw down in the kitchen, he decided he wanted to go a different direction… Read More »Meet Personal Trainer, Chris!

Beans, which include peas, lentils and legumes, are some of the most underappreciated and overlooked foods around. Quite frankly, beans don’t get enough love. There are so many reasons to include them in the diet because they are among the healthiest foods we can eat. They are loaded with protein, fiber, B… Read More »The Surprising Superpower of Beans

The US dietary guidelines in the 90’s suggested that people avoid fat and get the majority of their calories from bread, rice, and grains. You may remember the food pyramid and the low-fat craze that followed, leading people to ban avocados, salmon, and nuts. Since then, obesity in the US… Read More »Does Eating Fat Make You Fat?

Meet Joe! Joe McCormack joined the Waverley Oaks Training Team after spending over 10 years at the former Mount Auburn Club. He received his B.S in Sociology and a Minor in African American Studies from UMASS Amherst. After college, Joe decided to pursue a career in the fitness industry because… Read More »Meet Personal Trainer, Joe!

Meet Jeri! Jeri Schefts has been a part of the Waverley Oaks team as a Certified Personal Trainer since spring of 2019. Jeri holds a BS degree in Accounting, MS degree in Applied Anatomy and Physiology, and is a Certified Exercise Physiologist through the American College of Sports Medicine (ACSM).… Read More »Meet Personal Trainer, Jeri!

Proper stretching before exercise is essential for safe and efficient workouts but stretching every day regardless of physical activity is very important as well. A regular stretch routine will help you increase flexibility, move better overall, and it’s also a great way to de-stress. Our Training Team shares advice for… Read More »Tips for Everyday Stretching

Meet Jason! Jason has been a part of the Waverley Oaks team as a Certified Personal Trainer since 2017.Jason earned a Bachelor of Science degree in Exercise Physiology from UMASS Lowell and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). Born and… Read More »Meet Person Trainer, Jason

I received a question from a lovely woman who is trying to focus on more plant-based eating. While focusing on more plant food sources, especially protein, is certainly a healthful habit, she is getting bored. So I did a little research to help expand my knowledge of the options available.… Read More »Ask the Dietitian: Plant-Based Proteins and More