Making Healthy Choices

11 Tips for Healthy Supermarket Shopping

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Lisa L. Powell, M.S., R.D.N.

Did you know that the average supermarket carries 38,718 products? No wonder navigating the aisles can feel overwhelming! Use these simple shopping strategies to help ensure that you leave the market with bags full of healthy options.

4 Myths About Artificial Sweeteners

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Lisa L. Powell, M.S., R.D.N.

Artificial sweeteners have skyrocketed in popularity over the past few decades. Though there always seems to be one that is more popular than another, the ubiquity of these additives has made many of us forget to question how they might be affecting our health.

Are Energy Bars Good for You?

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

You can’t be in a checkout line without seeing stacks of energy bars promising to fill you up or add power to your next workout. Not all energy is created equal. Here are some suggestions from Canyon Ranch nutritionists to help you make good choices.

Be a Savvy Snacker

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Patricia Murphy, M.S., C.N.S., L.D.N.

It may seem counterintuitive, but snacking is an essential part of maintaining a healthy weight. Well-chosen snacks can keep us satisfied, boost energy levels and curb cravings for less healthy options. Follow these tips to ensure you make sound choices come snack time.

Choosing the Best Oil

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

Gone are the days when we looked down on the use of oil in our diets—thank goodness. It turns out that fat, the nutrient in oil, is crucial for building and maintaining the body’s cells and absorbing important vitamins, among other functions. Here’s some guidance on Canyon Ranch’s favorite oils.

Choosing the Best Yogurt

Written by 
Donna Fennessy
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

Yogurt is a go-to food for people who are aiming for a healthier weight, but not all of the options out there are as good for you as you might think. How do you know which yogurt to toss into your cart?

Cutting Back on Sugar

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Lisa L. Powell, M.S., R.D.N.

There are plenty of reasons to cut back on sugar: Beyond the obvious, it may be indirectly associated with increased risk of heart disease, inflammation, cancer and dementia. Knowledge is power, and these are some compelling motivations for keeping sugar intake to a minimum.

Easy Ways to Add Flavor without Salt

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Patricia Murphy, M.S., C.N.S., L.D.N.

With salt’s link to serious conditions like high blood pressure and heart disease, many of us are trying to reduce our sodium intake. The next time you’re in the kitchen, consider these alternatives to another pinch of salt.

Eat the Hunter/Farmer Way

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Mark Liponis, M.D.

Following an eating strategy that fits your metabolism, whether it’s Hunter or Farmer, will help change the way you think about food. These recipes from the Canyon Ranch kitchen can provide inspiration for dishes that fit your metabolism.

Eating the Canyon Ranch Way

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Marilyn Majchrzak, M.S., R.D.

At Canyon Ranch, we believe that true healthy eating—the kind that you can sustain over a lifetime—is about adopting habits that allow you to appreciate food and enjoy eating, while also putting nutritious options on your plate.

Eight Pantry Swaps to Make Today

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

Your diet can only be as healthful as the foods you have on hand—and keeping a pantry stocked with wholesome, shelf-stable ingredients can make preparing healthy meals in a pinch second nature.

Favorite Fall Foods

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Lisa L. Powell, M.S., R.D.N.

Choosing seasonal fruits and vegetables ensures that produce is at peak ripeness and packs the most nutrients and flavor. Add these 10 fall fruits and vegetables to your shopping list. They're worth a spot on your plate.

Favorite Spring Foods

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

Eating seasonally is a win on many fronts. You get fruits and vegetables that are at their nutritional peak, and you’re sure to have a diet that’s full of variety. As the weather warms up, many of us begin to crave the light, fresh flavors of spring foods.

Favorite Summer Foods

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Patricia Murphy, M.S., C.N.S., L.D.N.

Whether tending to your veggie-filled garden or enjoying a fresh fruit salad at a barbeque with friends and family, it’s hard to miss the abundance of produce that summer brings. After all, what’s a classic warm weather day without a sweet slice of watermelon?

Favorite Winter Foods

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

As the temperature falls, it’s easy to skip your weekly trip to the farmer’s market—brrr! But don’t be discouraged from seasonal eating once the cold weather sets in. The winter months are actually the best time of year to savor some of the most delicious types of produce.

Healthy Cereal Choices to Start Your Day

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

There’s a wide range of cereals on the market. While many are health heroes, others contain as much sugar as you’d find in a donut. Read on as we reveal the pros and cons of the five major types of cereals you’ll find at your supermarket.

Healthy Nut Choices

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

While nutrition experts once shied away from nuts due to their relatively high fat content, we now know better—the fats in nuts are mainly the heart-healthy unsaturated ones. Read on for the facts on some of the most popular nut varieties.

Learn to Love Beans

Written by 
Kathleen Johnson Fonte, M.S., R.D.N., L.D.P.
Canyon Ranch Reviewer: 
Andres Valenzuela, M.S., R.D.N.

The family of beans, or legumes, is comprised of a wide variety of highly nutritious seeds from pod-bearing plants. They vary in color (black to red to white and many colors in between) and size (tiny lentils to huge Gigante beans). They are a cornerstone food in virtually every cuisine around the world with good reason: Beans are one of the original superfoods.

Making Healthy Choices: Milk

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

These days, the options for milk are plentiful. In addition to the wide variety of cow’s milk (from nonfat to lowfat to whole), non-dairy milk options like soy, almond and coconut have become downright abundant. Let’s take a look at how the varieties measure up.

Moving Toward a Healthier Male Diet

Written by 
Bob Barnett
Canyon Ranch Reviewer: 
Lisa L. Powell, M.S., R.D.N.

Men often don’t make the connection between how they eat and how they function, perform and age, but it’s undeniable. The good news is that small changes to your diet can make a big difference, especially when they evolve into habits.

Not-So-Healthy Holiday Foods

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

Choosing healthy foods may not be top of mind during the holidays—for many of us, holiday eating is about joy, love and any family tradition that involves marshmallows—but there is merit to sticking with your regular healthy eating plan during the season of indulgence.

Safe Ways to Eat More Fish

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Marilyn Majchrzak, M.S., R.D.

Concerns about pollutants and sustainability may leave you confused about how much and what kinds of fish you should be eating—or if you’re better off skipping it altogether. Here, we answer some common questions so you can confidently make seafood a part of your wellness plan.

Smart Holiday Food Swaps

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

Indulging during your annual feast is OK, if that is what you desire, but you may also want to consider starting some new mealtime traditions. Eat, drink and be healthy this holiday season by making holiday food swaps with recipes from the Canyon Ranch kitchen.

Stock Your Pantry Like a Nutritionist

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T.

Have you ever wished you could peek inside a nutritionist’s cupboard for healthy food ideas you can use to stock your own? We spoke with Chrissy Wellington-Garner, M.S., C.N.S., L.D.N., C.P.T., one of our nutritionists at Canyon Ranch in Lenox, Mass., to give you some insights.

The Benefits of Eating Local

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Judy Deutsch, M.S., R.D.N.

Eating local can mean many different things, but regardless of exactly where you draw the “local” line, buying groceries sourced close to home can offer plenty of options for eating a healthy, clean diet and provide a bevy of benefits for your health, the environment and more.

Understanding Organics and Clean Eating

Written by 
Rachel Meltzer Warren, M.S., R.D.N.
Canyon Ranch Reviewer: 
Lisa L. Powell, M.S., R.D.N.

Buying organic is a growing trend and does offer certain health benefits, but there’s still some confusion about the term. Learn what “organic” really means and how you can make the best choices when you go to the supermarket.

Understanding the Hunter/Farmer Diet

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Mark Liponis, M.D.

No single approach to a healthy diet works for everyone because each of us has our own unique metabolism. The Hunter/Farmer Diet Solution explains that genetics is largely responsible for the differences in how we respond to food.

Women: Eating for Every Life Stage

Written by 
Donna Fennessy
Canyon Ranch Reviewer: 
Lisa L. Powell, M.S., R.D.N.

There are certain nutrients that should be emphasized, foods that should be limited and habits that should be encouraged or discouraged more during certain life stages. Read on for our age-by-age guide to what’s most important for you now and in the years to come.

Your Guide to Reading Food Labels

Written by 
Canyon Ranch Staff
Canyon Ranch Reviewer: 
Lisa L. Powell, M.S., R.D.N.

You can learn a lot about what you’re eating and drinking from reading a food label—if you can make sense of all the information it contains, that is. Here, what you need to know to make wise food choices.