If your teen is as active as mine, you will definitely want to make sure he/she gets enough protein to satisfy the growing and recovery demands of the muscles. Protein is of paramount importance when maintaining an active lifestyle. Fortunately, todays markets offer a wide variety of proteins; But which one should you use? I personally would suggest whey protein because it is a complete protein: Complete proteins contain all nine of the amino acids necessary for human dietary needs!!

Protein powders are a great whey to get extra protein in your diet. You can get all kinds of flavored protein powders but I find that the flavored ones also come with a bunch of crap you probably shouldn’t put in your body. Go with an all natural unflavored whey protein isolate. This protein powder is super versatile and although it is unflavored, it has a bit of creamy vanilla milky flavor that lends itself well to any smoothie!!

I am a huge believer that if your body needs something, you should obtain that need through the foods you eat or the drinks you drink. Take for example my body’s need for the flavors of aged oak barrels. I’m not gonna supplement this need with wood pills, I’m gonna get it directly in my diet from Knob Creek 🙂 There are plenty of foods that contain complete proteins such as meat, fish, eggs, cheese. The thing I like about the protein powder though, is that you can use it in a lot of recipes and it won’t necessarily change the flavor, might even enhance it a bit. Next time you make bread, pancakes, waffles, smoothies, pizza (put some in the dough), soup, throw a couple TBS of protein powder in it. To learn more about how you can integrate more protein into your diet, go to Main Line Integrative Nutrition and talk to Brenda, she’s the best nutritionist I have ever spoken with!!

Tumeric or Turmeric?

Tumeric or Turmeric? Whichever way you say it, it is one powerful spice!! It is a member  of the ginger family which also has numerous health and digestive benefits which we will talk about at a later time. Here is an excerpt from


What is it used for?

Traditional/Ethnobotanical uses

Turmeric has a warm, bitter taste and is used extensively as a food flavoring and colorant; it is a primary component of curry powders and some mustards. The spice has a long tradition in Asian medicine to treat problems ranging from flatulence to hemorrhage. Use to treat ringworm, as a poultice, for pain, and in the management of jaundice and hepatitis has been documented. It is also being heralded as an anti-inflammatory which is perfect as lately science is learning more and more about how people are becoming more and more susceptible to inflammation because of their horrible lifestyles!! “Eat more turmeric, live longer”!!

Miscellaneous uses

Turmeric is used as a spice in curry powders and mustard. It is being investigated in clinical trials for the treatment and prevention of cancers, particularly of the gastrointestinal tract, and for treatment of colitis and Alzheimer and Huntington diseases. And this one is my own discovery; it is also used as a non-dairy creamer and is super delicioso in my coffee, here’s a link: Laird Hamilton Superfood Turmeric coffee creamer!!

You should experiment with turmeric and find your own path to turmeric happiness. If you would like to learn more about the benefits of turmeric in your diet or would like more information on how you can make better lifestyle choices regarding your nutrition, set up a consult meeting with Dr. McBride at Main Line Integrative Nutrition

Going green? Don’t stop at recycling!!


Go green with your grilling too. Vegetables taste better and are healthier for you if you grill them because you are not losing any of the nutrients in the cooking medium (water, oil, steamer). And make sure you don’t “char” them because that char is loaded with carcinogens according to some recent studies. You can see here that I took some corn and just threw it on the grill as is. It comes out great!! Plus, I’m not too concerned about the nutritional value of corn 🙂 I have also found that the thicker you slice the zucchini, the better it comes out and once you grill asparagus, it’s hard to do it any other way!!


Grilling your proteins are also a healthier alternative to “indoor” cooking.

Grilled meats have a reduced fat content. This is because the fat drips off as the food cooks. It results in healthier meals and makes it easier to manage a low fat diet. Grilled foods also have lower calorie content than fried foods. This helps in weight management and keeping fit. Reduced fat intake helps to lower bad cholesterol levels in the blood. Healthy cholesterol levels improve cardiovascular health. Various health conditions such as obesity, stroke, heart disease, high blood pressure and type 2 diabetes become a risk with fried foods.

When you grill your food, it helps to reduce the risk of such diseases. It also ensures that you get more value out of your food. This is because of the shorter cooking time involved when you grill. It results in minimal loss of moisture and vitamins from vegetables. This ensures that as much of the nutritional content is retained in the food when cooked. Healthy cooking contributes to good health and overall wellbeing.

To learn more about how to integrate more healthy eating habits into your everyday routine, visit Main Line Integrative Nutrition

Amazing Pasta alternative!!

If you feel bad after eating pasta, don’t eat it. It’s not the main flavor in the dish anyway. Try this instead: Zucchini noodles!! Do yourself a flavor (see what I did there, it’s not a typo 🙂 get a spiralizer and start making zucchini noodles. Plus, it’s fun and you can use it for a lot more than zucchini. Here’s a great recipe using zucchini noodles:

Pesto zucchini noodles and chicken

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Here’s 10 reasons why should do this:

  1. Gluten free
  2. less calories
  3. high in Lutein and vitamin c
  4. anti-inflammatory properties
  5. high in phosphorus, magnesium, and manganese
  6. 95% of it is water
  7. can help reduce the risk of colon cancer
  8. can help lower blood pressure and cholesterol
  9. Super versatile: can be grilled, roasted, boiled, mashed, spiralized
  10. you can scoop out the middle and make zucchini boats and fill it with stuff

Let’s compare regular noodles (spaghetti) to zucchini noodles. You have to cut the serving size in half for the spaghetti but you get the picture.

If you want a more comprehensive plan of what your body is lacking and what you should be eating to keep your body firing on all cylinders, call Main Line Integrative Nutrition and schedule a consultation.


PROTEINS – It’s all in the balance!!

6 degrees of preparation 🙂


Good nutrition can help prevent disease and promote health. There are six categories of nutrients that the body needs to acquire from food: protein, carbohydrates, fat, fibers, vitamins and mineralsand water.



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Protein supplies amino acids to build and maintain healthy body tissue. There are 20 amino acids considered essential because the body must have all of them in the right amounts to function properly. Twelve of these are manufactured in thebody but the other eight amino acids must be provided by the diet. Foods from animal sources such as milk or eggs oftencontain all these essential amino acids while a variety of plant products must be taken together to provide all these necessary protein components.
There are 33 elements you should be aware of to keep your body functioning at the proper levels. If you would like to know if you are properly balanced, take this test:
  • Micronutrient Testing
    This test is a comprehensive nutritional analysis of 33 vitamins, minerals, amino acids, fatty acids, antioxidants and metabolites measured at the cellular level. This test provides the basis of a personalized approach in addressing a broad variety of clinical conditions.
  • You can schedule an appointment to have it done here: Main Line Integrative Nutrition.

There’s no substitute for a healthy lifestyle



Are you taking supplements? Have you asked yourself why? Is your answer, “because everyone’s taking them”!! That’s just stupid and a waste of money. The only way to know for sure exactly what your body is lacking is to do a micronutrient test at the cellular level. This can be done at Main Line Integrative Nutrition. Let the experts test you at your cellular level and tell you exactly what you should be taking, or NOT taking!! Some of the supplements your taking that you “think” are making you feel better, could be making you feel worse.

If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better. According to the Mayo Clinic, nutrient-rich whole foods — such as fruits, vegetables, and whole grains — provide many benefits over dietary supplements:

  • Whole foods contain multiple micronutrients that may work together to provide more perks than they would alone.
  • Many whole foods are rich sources of dietary fiber. A diet rich in fiber can help lower your risk of many health conditions, including heart disease.
  • Many whole foods also contain phytochemicals. These substances may help protect you against heart disease, diabetes, cancer, and other health conditions.

Always talk to your doctor before adding a vitamin or mineral supplement to your routine. If you’ve been taking supplements instead of eating fruits, vegetables, and other nutrient-rich foods, it’s time to rethink your strategy. Remember, there’s no substitute for a healthy diet. For more information on cellular level testing, go to Main Line Integrative Nutrition.

Just because it’s there, doesn’t mean you HAVE to eat it!!

We have had 2 birthdays in our office this week. The first birthday resulted in a chocolate cake with chocolate frosting. th-1The second resulted in some pre-packages brownies and chocolate chip cookies, mmmmmmm. Who can resist those?!?!?! ME, I CAN!! It’s called discipline people. If you are overweight to the point where your knees are caving in, use this elusive discipline to control yourself. On top of everything else, a rep came in and th-2brought two boxes of yummy donuts. There is absolutely nobody in this office that needs to eat a piece of cake, a cookie, a brownie, or a donut!!

Try this. Keep some healthy snacks in your desk, or at least somewhere accessible. May I suggest nuts, or fruit, or carrots, or sweet potato fries (which you can nuke). Or at the very least, if you just can’t NOT eat that stuff, make it yourself so at least you know what’s in it!!

Last but certainly not least, before you indulge in any of that crap, drink a whole big glass of waterth and at least if you still have to indulge yourself, your body will be more prepared to handle the inundation of carbs (sugar) you just put it through. Once you do it a few times (walk away from the crap), it gets easier. So the next time this scenario happens to you, DO NOT partake of any of it and see how you feel when you get home. Trust me, you’re gonna feel pretty damn good!!!!

For more info on a healthier lifestyle, please visit Main Line Integrative Nutrition

Normal Cholesterol Levels? You are still at risk of a heart Attack!! Track your bio-markers

Cardiovascular Risk

A healthy heart is vital to longevity. In recent years evidence has shown that preventing heart disease is not simply a matter of driving cholesterol levels down. Half of all heart attacks occur in people with normal cholesterol levels. New research shows that while cholesterol is important, it is only one of a variety of bio-markers that indicates cardiovascular risk.

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With advanced testing, we can evaluate not only cholesterol (density and number of lipoprotein particles) and triglycerides but also vascular inflammation markers. Together with family history we can determine your overall risk of heart disease and stroke.

For more information on tracking your bio-markers, go to Main Line Integrative Nutrition.

Blood Sugar or Hormone troubles?? Check this out.

It can all be a bit overwhelming to the average person, but with professional help, you can understand exactly what’s going on. Let one of the experts at Main Line Integrative Nutrition help you figure it all out.

Metabolic Health:


Blood Sugar Dysregulation: Whether it runs in your family, or you have hypo or hyperglycemia, blood sugar dysregulation can be a serious health risk for further complications down the line. It is important to maintain stable blood sugar levels throughout the day as continual spikes and drops in levels can lead to hormone imbalances, stress and inflammation. Additionally, poor blood sugar regulation and unhealthy triglyceride and lipoprotein levels often present long before a diagnosis of Type 2 Diabetes. Testing for specific biomarkers can identify metabolic abnormalities that may progress into diabetes.


Hormone & Metabolic Health: Changes in weight, mood and energy may be the cause or effect of hormones. Specialized hormone testing can identify specific imbalances. Effective nutrition support with clinically trained practitioners can help rebalance essential hormone levels to get you looking and feeling better. Whether the issue is mood imbalance, weight gain, polycystic ovarian syndrome (PCOS), unwanted hair growth, or unpredictable menstrual cycles, we can develop a nutrition based protocol with a specific focus on addressing the root issue rather than masking the symptoms.