By Christine B. Tenekjian, RDN, Duke Lifestyle & Weight Management Center This guide allows you to build a delicious salad that will be a nutritionally balanced, satisfying meal. Most of the salad combinations in this template are 400-600 calories.

1. Start in the upper left box by choosing a salad base.
2. Work across the left column, adding components to your salad

By Elisabetta Politi, RDN, Duke Lifestyle & Weight Management Center. You are in good company if you raised your eyebrows when you first heard of environmental restructuring. In the world of behavioral change, environmental restructuring refers to modifying the physical environment around someone to influence health outcomes. Re-designing a work cafeteria to emphasize healthy foods is an environmental restructuring. The combination ...

By: Christine B. Tenekjian, MPH, RDN, LDN, NBC-HWC, Dietitian Clinician, Duke Lifestyle & Weight Management Center, and Kim Ha, Dietetic Intern at Duke Hospital. The holidays seem to be right around the corner as the weather becomes colder and the leaves are changing color. With this, there may be mixed emotions of anxiety, joy, and confusion around food. Anticipating and ...

By: Duke Lifestyle & Weight Management Team Pilates, a form of exercise and body conditioning that focuses more on muscle tone than building muscle mass, is a great way to strengthen your core. Pilates specifically focuses on isolating and relaxing muscle groups, strengthening them with control and breath. Get the benefits of a Pilates session without any complicated gear with ...

By Kira Jennings, MS and Christine Tenekjian, MPH, RDN/LDN, NBC-HWC, Duke Lifestyle and Weight Management Center In our ever-changing world, many of us are struggling with our lives getting increasingly busy again. We are always seeking convenient foods that require little to no cooking/prep time. Plenty of food options are nutritious and able to contribute to balanced meals for these ...

By Duke Lifestyle & Weight Management Medical Team GERD is the medical term for Acid Reflux, and the common description is’ heartburn.’ This condition has nothing to do with anyone’s heart burning. GERD is the acronym for gastroesophageal reflux disease. For various reasons, the stomach's acidic contents leak into the esophagus, where acidity is not tolerated by this tissue. When ...

Meal preparation is the process of planning and preparing whole meals ahead of schedule. The initial time investment for meal planning and preparation can be daunting, but the benefits outweigh the challenges. Meal prep can help you:

• Control your portions
• Increase your fruit and vegetable intake
• Save time cooking during the week
• Save money. All of these benefits also contribute to

By Isabella Swiecicki – Dietetic Intern, Duke Lifestyle & Weight Management Center. Over a year has passed since COVID 19 was declared a pandemic by the World Health Organization (WHO). For many, the challenges caused by the pandemic go beyond the threat of physical infection, emphasizing the need to address mental health as a measure of wellbeing. The US Census Bureau ...

By Isabella Swiecicki - Dietetic Intern, Duke Lifestyle & Weight Management Center. The weather is getting warmer. We are starting to head outside more often. Stay hydrated and increase your water intake with these six simple flavor ideas. Add Fresh Fruit

• Fruit adds some fresh and natural sweetness.
• Craving something sweet? Add strawberries,

By Nicole Muller, Dietetic Intern at Meredith College and the Duke Lifestyle & Weight Management Center Nutrition Team. Every March, the Academy of Nutrition and Dietetics celebrates nutrition and food and encourages everyone to spend some time learning how to make the best choices for themselves! This year's theme is "Personalize Your Plate". You nourish and fuel your body through ...