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It's no surprise all vegetables are nutritious, but some take the lead due to the myriad of vitamins, minerals, antioxidants and other health benefits they provide. So what are the healthiest veggies to eat? Keep in mind, if you can’t find them at your local grocery store, strongly dislike the taste or don’t tolerate them, that’s ok! As long as you’re consuming a few servings of fruits and veggies most days of the week, you’re doing your body a huge service.


Whether consumed in a soup or salad, lentils are not only a leading source of plant protein and folate, but they also pack a powerful amount of gut-strengthening fiber and resistant starch. Resistant starch can slow down digestion leading to a longer feeling of fullness and more stable blood sugar levels. Further, resistant starch feeds good bacteria in your gut so they can proliferate.


This surprisingly versatile veggie can be eaten raw, cooked or pickled. Cabbage earns it top place among the healthiest veggies because of its antioxidant-rich properties, fiber-rich content and as a good source of inositol. Inositol is not well-known, but it should be. It plays many roles in the body including improving some anxiety disorders and fighting against insulin-resistance, metabolic syndrome and high blood sugar.


Deemed one of the most nutritious leafy greens, watercress is abundant in disease and inflammation-fighting antioxidants and has been linked to improve heart and bone health. What can you do with watercress? Transform it into a zesty pesto, refreshing soup, vibrant salad or simply sauté with garlic and olive oil.


Among the sweeter-tasting veggies, beets top the list for being ultra-nutritious. They offer vitamin C, A and K, as well as nitrates which help improve athletic performance, lower blood pressure and bolster cognitive function. You can easily boost your beet intake by adding pickled beets to your salad, raw beets to a smoothie, or enjoying them right from the package.

A question we get asked regularly is "do I have a food sensitivity?"
The reality is that there is a lot of mis and disinformation around what they are, how to test for them and how to manage sensitivities if they truly are impacting your health.
First, food sensitivities are different from allergies in that reactions don't appear right away - they are typically insidious and symptoms can occur as long as 1-2 days after consuming a food your body is sensitive to. Typical symptoms are GI-related like

but can also include systemic reactions such as

Food intolerances also differ from sensitivities and allergies in that they are not immune-mediated at all. Intolerances, like lactose intolerance, often appear right after ingesting the offending food and lead to immediate stomach upset.
So how do you know if you have a food sensitivity?
The best way to determine this is to keep a food journal and possibly attempt a food elimination and reintroduction diet under supervision of a dietitian. This involves eliminating all potential food triggers for a few weeks and then gradually adding back in one at a time while paying close attention to signs and symptoms.
Food sensitivity testing is also available. We have a few different options at NYNG that require blood sample collection. Although majority of food sensitivity tests are not 100% accurate, many still prefer to go this route as an elimination diet is impractical, tedious and potentially triggering.
If you suspect you have sensitivities due to reactions to certain foods you're eating or troubling symptoms that have not been resolved through traditional and conventional medicine, schedule a 1:1 meeting with one of our experts to discuss diagnosing and treatment solutions.

Oprah has returned to primetime TV to share a very controversial and apropos topic: obesity and weight loss medications. Oprah's intention was to untether the shame and stigmas that surround obesity, dieting and weekly weight loss injections. She raises awareness about calling obesity a disease, similar to alcoholism, and disposing of the idea that it is a defect or a result of a lack of willpower. Oprah also opens up about her own tumultuous relationship with food and her weight, explaining that she has been an easy target of a lot of weight shaming throughout the decades as a very public person.

Here's what we believe she got right:

1. Obesity is not about a lack of willpower - in fact, most people who are in larger bodies and struggle to lose weight are battling against genetics, hormonal imbalances, environmental factors, eating disorders and other mental health issues.

2. Shaming someone for being a larger body is not only ignorant, but downright dangerous - this is what leads to increased mental health issues and unhealthy habits.

3.  No one should be embarrassed or ashamed for using weight loss injections. It's your body, your choice.

Here's what we also hope people can take away from Oprah's special and the increased awareness around obesity and weight loss injections:

1. It's ok to want to lose weight, but it's not ok if that desire to lose weight leads to unhealthy, dangerous or damaging behaviors like over-exercising, extreme dieting/restriction, risky surgeries or procedures, etc.

2. Having a higher BMI doesn't make you a bad, unworthy, or unlovable person. Your worth is not determined by your body size.

3. The way you lose weight is the way you'll have to maintain that weight loss - don't expect to start and stop medications or diets and still see the same results. Consider this any time you start a new weight loss journey.

4. Just because you're in a larger body doesn't mean you NEED to lose weight or are automatically unhealthy. Your appearance doesn't diagnose your health.

5. Working with a multispecialty team that includes a registered dietitian, psychotherapist and NP or MD is the best way to ensure long-term success. They can ensure you have all the tools necessary to feel healthier from the inside out.

Low carb diets can be effective for lowering blood sugar, balancing hormones and burning fat, but they're not always the best option. Click the link below to see the problem with low carb diets (this link is not a virus, we promise!)



"Is My Medication Making Me Gain Weight?" This is one of the most complicated questions we get from clients and the answer is not always straight-forward.

Medications play a crucial role in managing various health conditions, offering relief from symptoms and improving overall well-being. However, the impact of certain medications on weight gain is a lesser-known side effect that can have significant implications for individuals striving to maintain a healthy lifestyle. In this blog post, we'll explore the world of medications that may contribute to weight gain, shedding light on this often overlooked aspect of healthcare.

Understanding the Link: Weight gain as a side effect of medications is a complex issue that can result from various mechanisms. Some medications may affect metabolism, alter hormonal balance, increase appetite, or cause fluid retention. While the extent of weight gain varies from person to person, it's crucial to recognize and address this side effect to ensure comprehensive health management.

Common Culprits:

  1. Antidepressants: Certain antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs), are known to be associated with weight gain. The impact on weight can be influenced by factors such as the specific type of medication and individual differences in response.
  2. Corticosteroids: Prescribed for a range of inflammatory conditions, corticosteroids can lead to weight gain by causing fluid retention and increased appetite. Long-term use may further exacerbate the issue.
  3. Antipsychotics: Medications used to manage mental health conditions, such as schizophrenia and bipolar disorder, can be linked to significant weight gain. This side effect poses a challenge for individuals already dealing with the complexities of mental health.
  4. Certain Antihistamines: Some antihistamines, particularly those with sedative effects, may contribute to weight gain. This is often attributed to increased appetite and decreased physical activity due to drowsiness.
  5. Insulin and Oral Diabetes Medications: Ironically, medications designed to manage diabetes, such as insulin and certain oral medications, can lead to weight gain as they promote the storage of glucose as fat.

Navigating the Challenge: Addressing medication-induced weight gain requires a holistic approach that considers both physical and mental well-being. Here are some strategies to navigate this challenge:

  1. Open Communication with Healthcare Providers: Inform your healthcare provider if you notice changes in weight after starting a new medication. They can explore alternative options or adjust your treatment plan to minimize this side effect.
  2. Balanced Diet and Regular Exercise: Adopting a healthy lifestyle, including a balanced diet and regular exercise, can help mitigate medication-induced weight gain. Consult with a healthcare professional to create a tailored plan that aligns with your specific needs.
  3. Monitoring and Awareness: Regular monitoring of weight and overall health is essential. Being aware of potential side effects allows for proactive management and early intervention.

Conclusion: While medications bring relief to many, the impact on weight should not be underestimated. Understanding the potential for weight gain as a side effect empowers individuals to take an active role in their health. Open communication with healthcare providers, lifestyle adjustments, and a proactive approach to well-being can help individuals strike a balance between managing their health conditions and maintaining a healthy weight.

If you currently suspect your meds are the reason you're not seeing any progress on the scale despite all your hard work, schedule a consult with one of our healthcare professionals to get to the bottom of this issue.

There are so many myths around weight loss and many of these can harm your relationship with food and your healthy eating habits. Some of these can come from different diets you've tried, different people you received weight loss advice from or just from reading articles on line or having discussions with friends, family and coworkers. The reality is that majority of these myths are not innocuous - they can seriously affect your ability to trust and listen to your body, especially when it comes to eating.

Here are the top weight loss myths you need to toss. Let's get to the debunking!

❌Weight loss is all about willpower.

✔️False! Too much willpower and restraint is the main reason behind over eating and rebound weight gain. Your body requires a certain amount of calories and food for fuel and nourishment. If you get overzealous with your calorie cutting then your body may retaliate with increased hunger, appetite and cravings for hyperpalatable foods like sugar, fat and salt-laden snacks.

Instead, respect that you need to sustain a consistent dietary pattern that falls within your calorie and nutrient needs. Consult with one of our RDs to determine what that range looks like.

❌If you’re not losing weight, it’s because you’re eating too much or exercising too little.

✔️Sure, it could be a miscalculation in calorie consumption or expenditure, but it could also be a multitude of other factors like excessive stress, poor sleep (see link to study), certain meds, fluctuating hormones (see link to study), or stubborn genetics that’s preventing you from seeing any movement. It's not always your fault if you're not losing weight - there are many things out of our control which is why it's best to be patient and work with your body, not against it.

❌Your healthiest weight is the lowest you have ever weighed.

✔️So wrong! The lowest weight you’ve ever been is not necessarily healthy or sustainable for you, especially if you’re referring to your wedding day weight (see link to study), high school graduation size, or that time you had a stomach virus for a week. Your healthiest weight is best achieve when you're focused on healthy eating and lifestyle habits.

❌If you’re not consistently losing weight every time you step on the scale, you hit a plateau.

✔️No, no and NO. Successful Weight loss is rarely linear and you’re more likely to see oscillations than a straight downward trend. I don’t consider it a weight loss plateau unless it’s been a solid 3 weeks of no movement (check out our CEO's book The Core 3 Healthy Eating Plan that dives deep into how to navigate weight loss plateaus)

❌Weight loss will make you happier.

✔️Sorry, but if you think achieving that goal weight will wash away all your worries or automatically make life easier, you’re setting yourself up for disappointment. (See link for study) And this mindset often leads to false beliefs that trigger fears around gaining the weight back - so once you do hit your goal weight, instead of enjoying it, you’re more worried about going back to where you started.

If you’re unhappy with your body size, it’s ok to want to lose weight so you can feel more confident. However, if that weight loss goal starts to destroy your mental and physical health, that’s when we need to pump the breaks and take a step back.

For more support and help, chat with one of our experienced dietitians to come up with a plan to find your healthiest, happiest and most sustainable YOU body.

Adderrall is a prescription medication primarily used to treat ADHD and narcolepsy, however it can also suppress appetite and make it difficult to maintain a healthy, balanced diet. Many people complain of not feeling hungry during the day which can lead to either overeating at night or not eating enough in general. However, nourishing your body is crucial, especially when taking medication can affect your energy, concentration and appetite. Here are some recommendations on how to and what to eat while taking adderrall:

1. Structure Your Diet:

Create a schedule for meals and snacks, even if you don't feel hungry. Plan to eat at regular intervals to ensure you're getting the necessary nutrients. Set alarms in your phone midday to remind you to eat, even if it’s just a snack, protein shake or toast with peanut butter, something is better than nothing!

2. Focus on Nutrient-Dense Foods:

Nutrient-dense foods offer more essential vitamins, minerals and protein per portion than other foods: all of which nourish your mind and body to ensure optimal functioning. Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet.

3. Small, Frequent Meals:

If full meals are challenging, opt for smaller, more frequent meals and snacks throughout the day. This approach can help maintain energy levels.

4. Hydration is Key:

Remember to stay hydrated. Even if you don't feel thirsty, make a conscious effort to drink water regularly. Dehydration can exacerbate the side effects of Adderall.

5. Mindful Eating:

Be mindful of what and how much you're consuming. Pay attention to your body's signals and avoid mindless snacking.

6. Protein and Fiber-Rich Foods:

Foods high in protein and fiber can help sustain energy levels and keep you feeling full longer. Consider options like nuts, seeds, beans, and whole grains.

7. Supplements and Vitamins:

Consult with a healthcare professional about potential vitamin or mineral deficiencies and consider supplements if necessary.

8. Avoiding Caffeine and Stimulants:

Be cautious with additional stimulants like excessive caffeine intake. Adderall itself is a stimulant, so combining it with others can lead to increased side effects.

Other Considerations:

Final Thoughts

While managing eating habits on Adderall can present challenges, it's crucial to prioritize your health and nutrition. Balancing the medication's effects on appetite with a structured eating plan can help maintain a healthy diet. Remember, individual experiences may vary, so seeking guidance from a healthcare professional is essential for personalized advice.

Ultimately, by being mindful of your body's needs, planning meals and snacks, and staying hydrated, you can navigate eating while on Adderall more effectively, ensuring you support your overall well-being.


Fertility is a deeply personal journey for many individuals and couples. While there are numerous factors that can affect one's ability to conceive, the world of fertility supplements has gained attention in recent years. These supplements, often marketed as natural ways to enhance fertility, have sparked curiosity among those seeking alternative methods to support their reproductive health. I

Before delving into fertility supplements, it's crucial to understand the basics of fertility. Fertility is influenced by a complex interplay of factors, including genetics, lifestyle, age, and overall health. For those facing fertility challenges, it's essential to consult a healthcare professional who can provide personalized guidance and options tailored to their specific needs.

Fertility supplements are over-the-counter products designed to support reproductive health. They typically contain a mix of vitamins, minerals, antioxidants, and herbal extracts. These supplements are not a guaranteed solution, but they aim to provide the body with the nutrients it needs to function optimally.

Common Ingredients

  1. Folic Acid: This B-vitamin is essential for the development of a healthy fetus and can reduce the risk of neural tube defects.
  2. Coenzyme Q10 (CoQ10): Known for its role in energy production, CoQ10 may improve egg and sperm quality.
  3. Omega-3 Fatty Acids: These healthy fats may help regulate hormones and reduce inflammation in the reproductive system.
  4. Vitamins and Minerals: Zinc, vitamin D, and iron are among the nutrients that play vital roles in fertility.
  5. Herbal Extracts: Popular herbs like chasteberry and maca root are believed to support hormonal balance.

Potential Benefits

While fertility supplements are not a magic bullet, some individuals and couples have reported certain benefits. These may include:

  1. Enhanced Ovulation: Supplements can support regular and healthy ovulation.
  2. Improved Sperm Quality: Some ingredients may help improve sperm count, motility, and morphology.
  3. Hormonal Balance: Herbal extracts in fertility supplements may assist in regulating hormonal imbalances.
  4. Reduced Inflammation: Omega-3 fatty acids can reduce inflammation in the reproductive organs.
  5. Support for Follicular Development: Nutrients like CoQ10 and folic acid may enhance the development of healthy follicles.

It's important to approach fertility supplements with caution and a dose of skepticism. While many people have reported positive experiences, the effectiveness of these supplements can vary greatly from person to person. To make informed decisions:

  1. Consult a Healthcare Professional: Seek guidance from a healthcare provider or fertility specialist who can recommend the right supplements for your specific situation.
  2. Do Your Research: Understand the ingredients in the supplements you're considering and their potential effects on fertility.
  3. Maintain a Healthy Lifestyle: Supplements are not a replacement for a balanced diet, regular exercise, and a healthy lifestyle.
  4. Set Realistic Expectations: Fertility supplements are not a guarantee of success, so be prepared for a longer journey if you're trying to conceive.
  5. Monitor Your Progress: Regularly evaluate the effects of the supplements and make adjustments as necessary.

Fertility supplements can be a valuable tool in the journey to parenthood, but they should be used as part of a comprehensive strategy that includes proper medical advice, a healthy lifestyle, and, if necessary, medical treatments. Remember that everyone's fertility journey is unique, and there is no one-size-fits-all solution. With the guidance of our fertility dietitians, you can embark on your fertility journey with hope and confidence.

Visit our site to make an appointment today!

Virtual Nutrition Experts, 2024
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