Clem&Thyme Nutrition

It's time for the Client of the Month highlight! Each month we celebrate and recognize an inspirational client who has been committed and dedicated to their health. 🎉⁠ ⁠ Our October 2024 Client of the Month is ✨ Amanda D! ✨⁠ ⁠ We asked her a few questions about what keeps her motivated, her favorite ways to promote health & wellness, and her experience at Clem&Thyme. Swipe left to read more! ⬅️⁠ ⁠ 🍊 Schedule your in-person or virtual appointment with us today! We have locations in Yellow Springs, Columbus, and Cincinnati, OH. ⁠ ⁠ #clientfeedback #testimonials #nutritionist #dietitian #healthandwellness #weloveourclients #nutritionistnearme #findanutritionist #ohio #clientofthemonth

Looking to add a new form of movement to your routine? Try hot yoga! 💧🧘♀️⁠ ⁠ At Clem&Thyme, our dietitians practice what we preach—and recently, some of our team coincidentally ran into each other at @modoyogacbus… twice! 😅🔥 ⁠ ⁠ What are the chances? Clearly, we’re all on the same page when it comes to loving the benefits of this workout!😉⁠ ⁠ If you haven’t tried hot yoga yet, here’s why it’s a favorite of ours:⁠ 💪 Builds Strength: It’s not just about flexibility—hot yoga builds muscle strength, balance, and coordination.⁠ ⁠ 🫀 Boosts Circulation: Hot yoga increases blood flow, delivering nutrients and oxygen to muscles and organs for faster recovery and healing.⁠ ⁠ 🧘♀️ Stress Relief & Mental Clarity: Focused breathing and flowing movements help melt away stress and clear your mind.⁠ ⁠ 🌡️ Promotes Detoxification: The intense heat promotes a deep sweat, helping to naturally flush out toxins.⁠ ⁠ 🦴 Flexibility & Joint Health: The heat allows for deeper stretches and can ease tension in tight joints and muscles.⁠ ⁠ ❤️ Supports Heart Health: The elevated heart rate in a hot yoga class gives you a cardiovascular boost, all while staying grounded in your flow.⁠ ⁠ We’re always finding new ways to stay active and centered, and hot yoga has quickly become a team favorite. Plus, bumping into each other at class just made the experience even more fun! 🧘♀️✨ ⁠ ⁠ Sweaty smiles and shared laughs are always better with friends. 💕⁠ ⁠ What new forms of movement are you adding to your routine this fall? Give hot yoga a try and let us know how it feels! 💧🔥⁠ ⁠ Looking for a personalized approach to your health? 💪 Call us today at 937-206-1131 to book an appointment with one of our expert dietitians! 📞✨

When it comes to heart health, not all fats are created equal. Some fats can help lower cholesterol, while others may raise it. Let’s break it down so you can make smarter choices for your heart! ❤️👇 Monounsaturated Fats – The Heart Helpers! 💛 These fats are great for heart health and can help lower LDL (bad cholesterol) while raising HDL (good cholesterol). Include foods like: 🥑 Avocados 🍳 Olive oil 🥜 Nuts and seeds 👉 Add more of these to your daily meals to support healthy cholesterol levels! Polyunsaturated Fats – Cholesterol Supporters! 💙 Polyunsaturated fats, especially omega-3s, can reduce LDL levels and even lower triglycerides, improving heart health overall. Eat more: 🐟 Salmon, mackerel, tuna, sardines 🌰 Walnuts & flaxseeds 🌿 Sunflower seeds and chia seeds 👉 Aim to eat at least 2 servings of fatty fish every week! Saturated Fats – A Mixed Impact on Cholesterol 💔 Saturated fats can raise both LDL (bad) and HDL (good) cholesterol, so their impact on heart health is mixed. MODERATION and choosing QUALITY sources are key to keeping your cholesterol in check! Better Choices (in moderation): 🥩 Grass-fed beef 🧈 Grass-fed butter, ghee 🍶 Organic/full-fat dairy 🥥 Coconut oil Limit These (more pro-inflammatory): 🍖 Cured/processed meats 🥓 Conventional red meats 🍰 Ice cream, pastries, and baked goods Trans Fats – The Hidden Danger!🚫 The worst fats for your heart, trans fats not only raise LDL but lower HDL as well. Even though trans fats were banned in 2018 in the U.S., they can still be found in some processed foods. Look out for: 🍩 Processed snacks, baked goods, and fried foods 🧁 Margarine and shortening 🔎 Tip: Check labels for “partially hydrogenated oils” – that’s a sign of trans fats. Even small amounts can harm your heart! 👉 Focus on adding more monounsaturated and polyunsaturated fats to your meals. Swap butter for olive oil, snack on nuts and seeds, and include fatty fish in your diet! 💪 Want to learn how to tailor your diet for better heart health? Call us today at 937-206-1131 to book an appointment with one of our dietitians and start your journey toward healthier cholesterol levels! 🥑🥗 #HeartHealth #CholesterolAwareness

This month, our dietitians are sharing their favorite tips to support healthy cholesterol, and today, Samantha Bartosiewicz is sharing her favorite tip: increase your fiber intake! 🌾⁠ ⁠ When it comes to improving cholesterol, FIBER is your best friend! 🤩⁠ ⁠ Samantha recommends aiming for 25-30 grams of fiber per day to support healthy cholesterol levels. But not all fiber is the same—both soluble and insoluble fiber play key roles in helping you reach your goals:⁠ ⁠ 🍽️ Soluble fiber (found in beans, lentils, oats, and fruits) binds to cholesterol in your digestive tract, preventing it from being absorbed into the bloodstream. This helps lower LDL (bad cholesterol) levels, reducing the risk of heart disease.⁠ ⁠ 🥕 Insoluble fiber (from starchy and non-starchy veggies) keeps things moving in your digestive system, supporting regularity and overall gut health.⁠ ⁠ To easily boost your fiber intake, Samantha recommends adding fiber-rich ingredients to seasonal meals—like her delicious fall harvest soup packed with kale, sweet potatoes, onions, peppers, and black beans. ⁠ ⁠ This hearty soup is a perfect way to combine both soluble and insoluble fiber for a double heart-health benefit! 🥣✨⁠ ⁠ Looking for more ways to incorporate fiber into your meals? Call us at 937-206-1131 to schedule an appointment with one of our expert dietitians! Let’s take the next step in your cholesterol and heart health journey together. 💚 ⁠ #HighFiber #CholesterolSupport #HeartHealth

Did you know that adding soluble fiber to your diet can help lower your cholesterol? 🤔⁠ ⁠ Soluble fiber dissolves in water and forms a gel-like substance in your digestive system. This gel binds to cholesterol-rich bile acids and helps remove them from your body, preventing cholesterol absorption and lowering your LDL (bad) cholesterol. Over time, this can significantly reduce your risk of heart disease. 🩺❤️⁠ ⁠ So, how much fiber do you need? 🤔 ⁠ The daily recommendation is around 25 grams for women and 38 grams for men, with a focus on getting plenty of soluble fiber to help protect your heart. Studies show that including at least 5-10 grams of soluble fiber per day can help to reduce LDL cholesterol. 🙌⁠ ⁠ Ready to boost your fiber intake? 😏⁠ Here are 7 incredible, fiber-rich foods that are easy to add to your meals:⁠ 🥣Oats – Start your day with a warm bowl of oatmeal or blend oats into your smoothie.⁠ ⁠ 🍛Lentils – Add lentils to soups, stews, or salads for a plant-based protein boost and fiber punch.⁠ ⁠ 🍎Apples – Slice them up and pair with almond butter for a satisfying snack, or toss them in your salad for crunch.⁠ ⁠ 🫘Beans – Whether it’s black beans, chickpeas, or kidney beans, toss them into salads, soups, or tacos for extra fiber and protein.⁠ ⁠ 🌿Chia Seeds – Sprinkle chia seeds into yogurt, oatmeal, or make a chia pudding for a filling and fiber-rich treat.⁠ ⁠ 🌾Flaxseeds – Ground flaxseeds are perfect in smoothies, baking, or mixed into your morning cereal for a fiber boost.⁠ ⁠ 🍠Sweet Potatoes – Roast them, mash them, or turn them into fries! Sweet potatoes are a delicious and versatile source of soluble fiber.⁠ ⁠ Adding more of these foods to your diet can make a big difference in your heart health. They’ll help lower cholesterol, support digestion, and keep you feeling full longer. Fiber is a true multitasker! 💚⁠ ⁠ If you're looking for personalized advice on how to get more fiber in your meals, or how to optimize your cholesterol levels, we’re here to help! Call 937-206-1131 to book an appointment with one of our dietitians today!✨⁠

True confidence isn't a reflection in the mirror; it’s a powerful understanding that our worth transcends appearance. Positive body image isn't about fitting into a mold; it's about recognizing the value of your body, no matter the shape or size. Your worth is not determined by appearance, but by the incredible things your body allows you to experience every day. 🌟 ⁠ #dietitian #nutritioncounseling #intuitiveeating #feelyourbest #affirmationandinspiration

🌟 Corporate Wellness with Clem&Thyme Nutrition! 🌟 Did you know that investing in your team’s well-being can boost productivity, reduce stress, and improve overall job satisfaction? 💼✨ At Clem&Thyme Nutrition, we offer customized corporate wellness programs that empower employees to take charge of their health through expert-led nutrition guidance and practical strategies for better well-being. ✅ Workshops & Seminars on topics like mental health, nutrition for energy, managing stress, and more! ✅ 1:1 Nutrition Coaching to help your team meet their personal health goals ✅ Meal Planning Services tailored to support health & wellness ✅ Onsite or Virtual Programs available to fit your company’s needs. Let’s work together to create a healthier, happier, and more productive workplace. Reach out to us today to learn more about our corporate wellness offerings! 💪🍎 📲 Call us at 937-206-1131 or visit https://lnkd.in/gtPegrkg to book a discovery call! #CorporateWellness #EmployeeHealth #NutritionAtWork #TeamHealth #ClemAndThymeNutrition

It's Thyme for Client Love! We love hearing how functional nutrition has transformed our clients' health! 💚 At Clem&Thyme Nutrition, we take pride in guiding individuals to uncover the root cause of their symptoms and empowering them to take control of their wellness journeys. Swipe to see what our clients have to say! 🧡 Have you been thinking about working with a registered dietitian? 📞 Contact us today to schedule a consultation and start your journey to better health! 🌱 👉 Book your appointment: [link] 📞 Call us: 937-206-1131 #ClientSuccess #FunctionalNutrition #RootCauseHealing #ClemAndThymeNutrition #NutritionMatters #TransformYourHealth

🍂This month,🍂 our dietitians are sharing their favorite tips to support healthy cholesterol, and today, Samantha Bernhardt is sharing her tip to add movement throughout your day! 👇 ✨ Finding little moments of movement throughout the day. ✨ Along with a healthy diet high in fiber, omega 3 rich fats and adequate protein—daily movement can help manage cholesterol levels. 🚶♀️ Finding time between meetings, events, or swapping 📺 TV/ scrolling time for a 10 minute walk at the beginning, middle and end of your day gets you a baseline of 30 minutes of movement each day! Taking this movement outdoors 🌲 can improve stress levels that can also be negatively impacting cholesterol levels. I like to think of little movement snacks🥜 (5-10 minutes) paired with each part of my day (morning, afternoon and evening) to help keep me moving daily. 🍊 Do you want a more personalized plan to support healthy cholesterol? ⁠ Call our office at 937-206-1131 or visit our website to schedule your personalized appointment with one of our knowledgeable registered dietitians.

❓Ever wonder what your cholesterol numbers actually mean? When you get a standard lipid panel from your doctor, it measures key indicators of heart health like cholesterol and triglycerides. But here’s something you might not know: many labs use conventional ranges that don’t always reflect optimal health. That’s why at Clem&Thyme Nutrition, we focus on OPTIMAL ranges—the numbers that are truly linked to better heart health outcomes! 💪💓 Here’s a quick breakdown of what each value means on your standard lipid panel 👉️ ❤️Total Cholesterol: the sum of all the cholesterol in your blood, including LDL (bad cholesterol), HDL (good cholesterol), and 20% of your triglycerides, giving a broad overview of your blood lipid levels. 👍️HDL (high-density lipoprotein): AKA "good" cholesterol because it helps remove excess cholesterol from the bloodstream and carries it to the liver for processing, which can reduce the risk of heart disease. Higher HDL levels are protective for your heart.🛡️ 👎️LDL (low-density lipoprotein): AKA "bad" cholesterol because high levels can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke. Keeping LDL low is important for protecting your heart health. ❤️🩹Triglycerides: a type of fat in your blood that your body uses for energy. However, high levels of triglycerides can increase your risk of heart disease and are often linked to other metabolic issues like insulin resistance. ❤️🩹VLDL (Very Low-Density Lipoprotein): VLDL carries triglycerides in your blood. High levels can contribute to plaque buildup, similar to LDL. ⚖️Cholesterol-to-HDL Ratio: compares your total cholesterol to your HDL cholesterol. A lower ratio is better, as it means more protective HDL compared to total cholesterol. ⚖️Triglycerides-to-HDL Ratio: This ratio is important for understanding your metabolic and cardiovascular health. High ratios can indicate insulin resistance and a higher risk for heart disease.🩸 👉 SWIPE to see the optimal ranges we use to assess your lipid panel! 🤔Want to learn more about your cholesterol and how to optimize your heart health? 📞 Call us at 937-206-1131 to schedule a consultation with one of our expert dietitians and take the first step toward a healthier you! ❤️