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Q: What are some suggestions for reducing my carb intake at thanksgiving?

A: That's a great question and the answer will vary slightly based on where you meal will take place. If you are hosting the meal then its an easy fix to create vegetable side dishes that are lower in carb. has some great options. Or it can be as simple as including a veggie tray and/or a meat and cheese tray with your meal. Squash is an option as a lower carb vegetable so long as its free of added sugars. If you are going somewhere else see if you can find out what the meal will be, if there are no low carb options request to bring a side dish to share. Regardless of the location of the meal and whether or not you have control of the food choices, you definitely have control of your portions. So go ahead and try everything if you must, just be sure to reduce your portion size of the carb heavy items and load up on things like turkey and green veggies. And also be sure to take your medications. Don't lie to yourself about the carb count or neglect to test your blood sugar, its important on these days to be aware of whats going on so if you are on insulin you can dose accordingly. Last tip, get active. Go for a walk, play an active game with family, start decorating the house for Christmas. Just add some activity to help utilize all that extra energy you ate. And don't forget to enjoy the time with family and friends! Happy Thanksgiving!


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Q: What are the risk factors for developing type 2 diabetes?

A: Great question as November is National

Diabetes Month. There are two types of risk categories for diabetes. One category we can’t modify and one we can. The risk factors we

can’t change include: family history, weight at birth, age, race, history of gestational diabetes and genetic pre-disposition. Even though we can’t do anything about this area it is important to know these and have that awareness. The risk factors that we can change can have a big impact on our health in more areas than just diabetes prevention. The modifiable risk factors for diabetes are: weight, lack of activity, blood pressure, blood cholesterol levels, some health conditions like PCOS and gestational diabetes, food intake, and other unhealthy lifestyle choices. Whether you are at risk or not, or whether you are unsure of your risk level , the most important thing to remember is that diabetes can be prevented. For more information visit , or come in for a customizable plan that works for you. Whatever you decide to do, get started doing something.


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Q: How do I reduce added sugars in my diet?

A: Great question. To start, stop adding sugar to your food. For coffee use heavy cream and cinnamon to flavor rather than sweetened syrups and sugar packets. Have peanut butter on your toast and forgo the jelly. Choose cheese sticks and raw nuts or seeds for snacks instead of sugar heavy granola bars. Try having plain yogurt but add fruit for sweetness.

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Q: I have recently had bariatric surgery and have noticed that I am losing some hair, is this normal?


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Q: What are some ways to add flavor to my coffee without having to use high sugar sweeteners?


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Q: My family tries to eat healthy year round, but fresh produce can be so expensive in the winter time, is it ok to use canned or frozen?

A: Yes and Yes. It is true that produce can get expensive when it is out of season which can make it seem impossible to eat healthy. It might surprise you to know that aside from picking produce straight from your garden and eating it instantly, the healthiest way to eat produce is frozen! The minute fresh produce is picked, it begins to deteriorate which means a loss in nutritive value and phytochemicals (all big words to mean the “good stuff”). When produce is going to be frozen it is picked right at the peak of its ripeness, meaning its nutritional value is the highest it will ever be. It is then instantly frozen, which stops the natural deterioration process, so all that goodness is maintained in the food until it is ready to be eaten. Canned foods are a little different. There are some downfalls such as excess sodium and possible chemicals from the lining of the can, buying organic, BPA-free, low-sodium canned produce will help to reduce those risks. Otherwise my next suggestion would be to rinse the food well before cooking. Most of the sodium and some of the chemicals can be rinsed off therefore making the food a little healthier. The good thing is that you are eating your vegetables, so do what you can each season, follow the ads, save a buck here and there if you can. But keep eating those veggies, in whatever capacity you can afford.   

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Q: Is there anything I can do with my diet to help my skin handle the next few months of dry, cold air?

A: Great question and Yes, there are many diet changes that can help combat skin dryness. First and foremost increase water intake. Water not only helps our internal body systems run efficiently, it is also especially important for skin health. Keeping yourself hydrated on the inside is a great way to keep your skin supple on the outside. 

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Q: Any tips for keeping my New Year’s Resolution(s) this year?

A: Good Question! This is the time of year where we all take stock of how things went the past 12 months and how we would like them to go the next dozen. This thought process leads most of us to make resolutions or goals to help prioritize what is important for the upcoming year. Whether you write it down, talk it out, or paint it on a canvas, any goals you set for yourself should be SMART. SMART is an acronym to help increase the success rate for the goals and resolutions you create this year. Here are the details to get your started.  

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Q: Is there any way to make healthy Christmas cookies?

A: Yes and No. I would say there are ways of making HEALTHIER cookies, but regardless a cookie is still a cookie. That being said, we are all still going to eat them this season, so trying to healthify them is not only a great idea but an excellent show of problem solving through the holiday season.  

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Q: What is an unconventional way to avoid weight gain this Christmas season?

A: I’m sorry to say that there are no secret potions or magic pills to help you avoid the notorious seasonal weight gain. But, I do have a method you may not have tried before. This season rein in the excess.  

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Jessica Carter MS, RD, LD

Meet Jessica

Jessica Carter is a Registered and Licensed Dietitian. She is the founder and president of Core Health & Nutrition, LLC.

As a wife, mother, and dedicated professional, Jessica is passionate about living life to the fullest while still maintaining balance.

Jessica founded Core Health & Nutrition on the fundamental belief that with the right information and a little bit of motivation, anyone can have good health. She also believes that the ability to prevent disease and lead a healthy life is all about making the right choices. It is the mission of Core Health & Nutrition to provide clients with the knowledge, the tools and the motivation to make the best decisions for their health.

Learn More About Jessica...  
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