Call to action

Contact The Healthie Code to tranform your health with nutrition. Discover tailored nutrition plans designed to fit your lifestyle and health goals. Let our experts guide you towards a healthier, more balanced life.

We look forward to serving you.

Let's Get in Touch :)

Recent blog posts

Sources of healthy protein - meat, fish, dairy products, nuts, legumes, and grains

<h2>The Rise of the Protein Trend</h2><p>In recent years, a high-protein diet has emerged as a superstar in the nutrition and health industry. From protein bars to shakes and fortified foods, this macronutrient has become the hype for shedding pounds, building muscle, and just feeling good in general. It's said to help you bulk up your muscles, keep you feeling full, and torch some fat. But with all the hype surrounding protein, a critical question arises: how much do you really need?</p><figure id="figure-btf19u7xdm5oablbp" class=""><img id="btf19u7xdm5oablbp" src="https://cdn.durable.co/getty/2eVPIvOY4JFEvjQ6WZzzZNeF1emGuy0mwYPB46jvhn3Da6n223wu0hfeZJK8gUuy.jpeg" alt="protein trend" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/2eVPIvOY4JFEvjQ6WZzzZNeF1emGuy0mwYPB46jvhn3Da6n223wu0hfeZJK8gUuy.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Understanding Your Protein Needs</h3><p>Protein requirements vary depending on factors such as age, sex, physical activity level, and overall health. The Recommended Dietary Allowance (RDA) suggests 0.8 grams of protein per kilogram of body weight for the average sedentary adult. However, this is just a baseline. Athletes and those engaged in intensive training may require more to support muscle repair and growth.</p><p>To determine your specific needs, consider your lifestyle and goals. For example, a bodybuilder aiming to increase muscle mass will have different protein requirements than someone focused on maintaining their current weight and activity level.</p><h3>The Risks of Overconsumption</h3><p>While protein is essential, consuming it in excessive amounts can lead to health issues. Overloading on protein can put strain on the kidneys, especially in individuals with pre-existing kidney conditions. Additionally, high-protein diets often mean reduced intake of other vital nutrients found in carbohydrates and fats.</p><figure id="figure-3vcjnj3vqkm5oabq3h"><img id="3vcjnj3vqkm5oabq3h" src="https://cdn.durable.co/getty/34Vz1utvm2KYGW9G2TrYUX5uyia4NelpFkAxttvZuOHxem3BDXY8EAkJZ3NtaAKA.jpeg" alt="protein sources" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/34Vz1utvm2KYGW9G2TrYUX5uyia4NelpFkAxttvZuOHxem3BDXY8EAkJZ3NtaAKA.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><p>It is important to balance your diet, incorporating a variety of nutrient-rich foods. Moderation is key, and it is advisable to consult with a healthcare provider or nutritionist before making significant changes to your diet.</p><h3>Sources of Protein</h3><p>Protein can be sourced from both animal and plant-based foods. Common animal sources include:</p><ul><li>Meat (beef, chicken, pork)</li><li>Fish and seafood</li><li>Dairy products (milk, cheese, yogurt)</li><li>Eggs</li></ul><p>For those following a vegetarian or vegan diet, plant-based proteins are plentiful:</p><ul><li>Legumes (beans, lentils)</li><li>Nuts and seeds</li><li>Tofu and tempeh</li><li>Whole grains (quinoa, brown rice)</li></ul><figure id="figure-4t42gwnfkm5oabukw"><img id="4t42gwnfkm5oabukw" src="https://cdn.durable.co/getty/39HdhIEcRJ09vNYoQGHGx8TkVu4Wkb9CkYMjKQr1D7feGLycTnJ8C2hRoVqFNjDI.jpeg" alt="plant protein" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/39HdhIEcRJ09vNYoQGHGx8TkVu4Wkb9CkYMjKQr1D7feGLycTnJ8C2hRoVqFNjDI.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Incorporating Protein Wisely</h3><p>To effectively incorporate protein into your diet, aim for a balanced approach. Spread your protein intake throughout the day rather than consuming large amounts in one sitting. This helps with better absorption and utilization by the body.</p><p>Experiment with different sources of protein to keep meals interesting and nutritious. For instance, add beans to salads, nuts to yogurt, or try a new plant-based recipe for dinner.</p><h2>THE FINAL WORD:</h2><p>Eating more protein than the bare minimum can definitely help you lose weight, curb hunger, and keep your muscle while burning fat. A good target is around 1.2-1.6g of protein per kilogram of body weight, or about 25-30g per meal. High-protein diets help you stay energized while cutting calories and stave off hunger. Unless you’ve got kidney or liver issues, there’s really not much to worry about with this diet</p><h2>Conclusion: Finding Your Balance</h2><p>Navigating the protein trend doesn't have to be overwhelming. By understanding your body's needs and the variety of available sources, you can make informed dietary choices that support your health goals. Remember that while protein is important, it is just one piece of the puzzle in achieving a balanced and nutritious diet.</p><p>Ultimately, the key is to listen to your body and adjust your intake based on your individual circumstances. So, start tuning in to what your body needs and make adjustments that work best for you. Ready to fuel your health with more protein? Give it a go and feel the difference! Embrace the protein trend wisely and enjoy the benefits it can bring to your overall health and well-being.&nbsp;</p><p>Ready to take the next step in optimizing your health and receive personalized guidance on fueling your body with the right protein? Book an appointment <a data-mce-href="https://calendly.com/hello-thehealthiecode" href="https://calendly.com/hello-thehealthiecode" title="Book Today" target="_blank" rel="noopener">here </a>and let's work together to create a plan that’s perfect for you!</p><p><a data-mce-href="https://calendly.com/hello-thehealthiecode" href="https://calendly.com/hello-thehealthiecode" title="Book Today" target="_blank" rel="noopener">Book An Appointment</a></p>

Protein 101 Unpacked - Navigating the Protein Trend: How Much Do You Really Need?

Female Doctor Giving Medicine To Patient In Hospital

<p>2024’s Nutrition Buzz and 2025’s Healthy Obsessions</p><p>Happy New Year! It's 2025, and it's all about foods that bring the fun to functional! Get ready to learn about fiber-packed wonders, sweet swaps for sugar, and chill nonalcoholic drinks perfect for unwinding. Let’s dive into the delicious trends everyone will be talking about:&nbsp;</p><p>&nbsp;<br>1. Anti-Inflammatory&nbsp;<br>Say hello to your anti-inflammatory dream team—fruits, veggies, legumes, and omega-3-rich fish! These powerhouse foods might just help keep your brain sharp and your body thriving. With a 16% spike in interest, this diet isn’t going anywhere. Kickstart your year with a Cherry-Beet-Kale Smoothie or Sweet Potato Casserole and fight inflammation with flavor. PS - while there's little to no strong evidence, some people have reported beets have improved their blood pressure along with magnesium supplements. Let's move it on!</p><p>&nbsp;<br>2. Time for Tea!<br>Spill the tea—your favorite cozy drink is a wellness MVP! Whether it’s green, ginger, or chai, tea is serving up immune boosts, hydration, and even cancer-fighting properties. With a 200% surge in interest, it’s officially tea time! Sip on your faves or try something new while keeping your wellness goals in check.</p><p>&nbsp;<br>3. Tropical Fruit Fiesta<br>Bring the tropics to your table! Guava, mango, passion fruit, and pineapple are heating up the snack and drink aisles. These antioxidant-rich fruits are here to add sweetness and sunshine to your day. Start planning for those warm-weather recipes with creations like Mango-Turmeric Smoothies or Pineapple-Kebab goodness.</p><p>&nbsp;<br>4. Date Me Instead of Sugar<br>2025 is making dates the sweet thing. These caramel-like gems are replacing refined sugar in everything from baked goods to syrups. They’re tasty, natural, and better for you—what’s not to love? Pro tip: try date syrup for your next sweet kick!</p><p>&nbsp;<br>5. Honey Mustard Love Affair<br>Move over ketchup—it’s honey mustard’s time to shine! This sweet-and-savory classic is set to be the star of sauces, dressings, and dips. From chicken salads to veggie platters, honey mustard is about to steal the show (and your taste buds).</p><p>&nbsp;<br>6. Protein Gets a Glow-Up<br>Protein-packed eats are trending big time, and it’s not just about meat anymore. Think Greek yogurt, beans, nuts, and even cottage cheese. Plant-based options are also flexing their muscles as people embrace the benefits of satiety, digestion, and healthy aging. Who doesn’t love a snack that satisfies?</p><p>&nbsp;<br>7. Canned Comeback<br>Canned goods are cool again! Budget-friendly and versatile, canned beans, fruits, and proteins are making their way into healthy, quick recipes. Stock up for tasty meals like Black Bean Enchilada Skillets.</p><p>&nbsp;<br>8. Brain Food Bonanza<br>Cognitive health is on everyone’s radar. Whether it’s brain-boosting snacks or habits to keep your mind sharp, this trend is here to stay. Think leafy greens, nuts, and omega-3s as your brain’s best buds.</p><p>&nbsp;<br>9. The Not-So-Quick Fix: Weight-Loss Supplements<br>Weight-loss supplements are grabbing headlines, but experts urge caution. While "natural" GLP-1 alternatives may sound tempting, dietitians recommend sticking to proven, sustainable strategies. Let’s focus on the real MVPs: whole foods and active lifestyles.</p><p>&nbsp;<br>10. Chill Vibes with Calming Mocktails<br>Mocktails are leveling up! Forget boring sparkling juice; 2025 is all about drinks infused with calming ingredients like kava, magnesium, and adaptogens. Whether you’re trying brands like Recess or making a Tart Cherry Nighttime Mocktail, these sips are perfect for unwinding after a busy day.</p><p>&nbsp;<br>If you feel overwhelmed with all the information out there or are ready to meet your wellness goals, book an appointment online for an Initial Consultation to receive expert advice and guidance. 2025 is shaping up to be a delicious, health-focused adventure—cheers to feeling your best!</p>

Dietitian Reviews 2024-2025 Food, Nutrition & Health Trends: What You Need to Know for the New Year

2025 food art with tomatoes and pasta on dark stone background. Creative culinary design for the new year.

<h2>Introduction to Emerging Nutrition Trends</h2><p>As we approach 2025, the world of nutrition is evolving faster than ever before. With increasing awareness about health and wellness, both consumers and experts are constantly on the lookout for innovative dietary practices that can enhance well-being. In this blog post, we'll explore some of the most anticipated nutrition trends that are likely to dominate the coming year.</p><h2>Personalized Nutrition</h2><p>One of the most exciting trends is the move towards personalized nutrition. Advances in technology allow individuals to tailor their diets based on genetic, microbiome, and metabolic information. This approach promises to optimize health by addressing each person's unique dietary needs.</p><p>Apps and wearable devices play a crucial role in this trend, providing real-time feedback and diet recommendations. By 2025, we expect a significant growth in companies offering personalized meal plans and supplements designed to cater to individual health profiles.</p><figure id="figure-ui86rktd8jom5hvfxar"><img id="ui86rktd8jom5hvfxar" src="https://cdn.durable.co/getty/9tMbY6nXBgSfQs3befq97U8aPnhbhNTH3bZGSqj2VGB18ePHEtksTG8fk3Lvsox9.jpeg" alt="personalized nutrition" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/9tMbY6nXBgSfQs3befq97U8aPnhbhNTH3bZGSqj2VGB18ePHEtksTG8fk3Lvsox9.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Plant-Based Diets Continue to Rise</h3><p>The plant-based movement shows no signs of slowing down. With an increasing number of people adopting vegetarian or vegan lifestyles for health, environmental, and ethical reasons, 2025 is likely to see an even greater variety of plant-based products. Innovations in plant protein sources, such as pea protein and lab-grown meat alternatives, are making it easier than ever to enjoy a protein-rich diet without animal products.</p><h3>Focus on Gut Health</h3><p>Gut health remains a hot topic within the nutrition community. The connection between the gut microbiome and overall health is becoming clearer with each new study. Probiotics and prebiotics are expected to gain further popularity as more consumers seek to balance their gut bacteria for improved digestion, immune function, and even mental health.</p><figure id="figure-v6f7dnt9ekm5hvg2e2"><img id="v6f7dnt9ekm5hvg2e2" src="https://cdn.durable.co/getty/2bfwB4YNEm8y6XdhN9xUFi8Jv0C7VzH0Igxx5Ggktfpw0GOQ7RdI4B6nZu40yEAp.jpeg" alt="gut health" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/2bfwB4YNEm8y6XdhN9xUFi8Jv0C7VzH0Igxx5Ggktfpw0GOQ7RdI4B6nZu40yEAp.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Sustainable Eating Practices</h2><p>Sustainability is a key concern for many consumers, and this is reflected in their food choices. In 2025, we anticipate a surge in sustainable eating practices, including reduced food waste and support for local and organic farming. More people are expected to embrace environmentally friendly diets that prioritize seasonal and minimally processed foods.</p><h3>Functional Foods and Beverages</h3><p>Functional foods and beverages are set to make a significant impact in 2025. These are products that offer additional health benefits beyond basic nutrition. From turmeric-infused drinks to adaptogenic snacks, consumers are looking for ways to enhance their diet with ingredients that boost immunity, energy levels, and cognitive function.</p><figure id="figure-qc18d77lim5hvg7u7"><img id="qc18d77lim5hvg7u7" src="https://cdn.durable.co/getty/32EHDE5ieDafVLMVbhlRgfOQPhf3D3pDurzMulySzx2uh4qx4pRu57XVWZFveTrb.jpeg" alt="functional foods" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" data-mce-src="https://cdn.durable.co/getty/32EHDE5ieDafVLMVbhlRgfOQPhf3D3pDurzMulySzx2uh4qx4pRu57XVWZFveTrb.jpeg" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Conclusion</h2><p>The future of nutrition is promising, with trends that emphasize personalization, sustainability, and enhanced functionality. As we move into 2025, these developments are set to transform the way we approach our diets and overall health. Staying informed about these trends can help you make healthier choices that align with your lifestyle and values.</p>

Nutrition Trends to Watch in 2025

Instagram

Contact form

<h2>Get Personalized Nutrition Advice</h2>
<p class="large">Get in touch! Send us a message and we'll get back to you as soon as we can.</p>
<p><strong>Tel</strong>: 903-392-9705</p>
<p><strong>hello@thehealthiecode.com</strong></p>
<p class="large"><span style="text-decoration:underline"><strong>Hours</strong></span><br /><strong>Mon-Thurs: </strong>1:30 PM - 4 PM<br /><strong>Friday</strong>: 6:00 AM - 12:30 PM<br /><strong>Sat-Sun</strong>: <em>By appointment only</em></p>

Let's Get in Touch :)

Recent blog posts

Protein 101 Unpacked - Navigating the Protein Trend: How ...

Dietitian Reviews 2024-2025 Food, Nutrition & Health Tren...

Nutrition Trends to Watch in 2025

Instagram

Get Personalized Nutrition Advice