Can’t fall asleep—or stay asleep? Your diet, habits, and internal inflammation may be playing a role. In this blog, Adiana Castro, RDN, breaks down what works and how Compass Nutrition can help.
What you eat can directly influence how you feel. In this blog, Adiana Castro MS, RDN, CDN, LDN, CLT explores how nutrition can support better mental health, including the latest strategies for reducing symptoms of depression and anxiety—plus how food sensitivity testing like MRT may help uncover hidden triggers.
Migraines can be overwhelming—but nutrition may offer real relief. In this post, Adiana Castro, MS, RDN, CDN, LDN, CLT explores common food triggers, lifestyle habits, and supplement strategies that may help reduce migraine frequency and intensity—naturally.
GLP-1 medications like Ozempic®, Wegovy®, and Mounjaro® are changing the landscape of weight management. In this blog, Adiana Castro MS, RDN, CDN, LDN, CLT explains how they work, their impact on appetite and digestion, and why nutrition still plays a vital role in achieving sustainable results.
Constipation can disrupt your daily routine and leave you feeling uncomfortable—but relief may be as simple as changing what’s on your plate. In this post, dietitian Adiana Castro shares four effective, evidence-based dietary strategies to help support regularity naturally.
Struggling with frequent diarrhea, urgent bathroom trips, or digestive distress? You're not alone—and diet may be the key to relief. In this article, Compass Nutrition’s Adiana Castro, MS, RDN, CDN, LDN, CLT explores the top causes of chronic diarrhea and how food sensitivity testing and targeted nutrition support can help you feel better, faster.
Avocado toast is the ultimate go-to meal—simple, tasty, and packed with nutrients! Whether it's for breakfast, lunch, or a quick snack, this delicious dish has you covered. In this fun, step-by-step guide, we'll show you how to make the perfect avocado toast, plus some creative ways to customize it to your taste. Ready to get started? Let’s dive into the “How to: Avocado Toast” guide below!
Feeling a bit stressed out and maybe under some pressure at work, school, or home and you instantly search for a snack to help lift your mood and then suddenly feel guilty- does this sound familiar? Food is often where we turn our attention to when feeling stressed
If you are living a busy life, have a family, and/or are always press for time, making home cooked meals everyday may be a challenging task. In those situations, going to the grocery store or even cooking a meal after a long day at work, can be very draining. Although meal planning is a great way to make sure you make your delicious and healthy meals at home, they may also require a lot of time for grocery shopping, preparing and cooking. But now there is a solution for that!
Asparagus is a nutrient packed spring vegetable that is showing up again on our grocery shelves. They are high in folic acid and are a good source of Vitamin A, B6, C, Thiamin (B1) potassium, and fiber!
Healthy fried food? Yep- this is a nutrition trend!
The American diet incorporates lots of fried foods that are high in fat and cholesterol - looking at you, French fries and potato chips! The air fryer provides an alternative way to enjoy crispy, fried-style foods without the excess of calories and fat associated with traditional fried foods.
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Swiss chard is a green leafy vegetable that is popular this time of year. It is very diverse and its leaves can be used for salads, soups, in a stir fry, and more! Swiss chard is high in antioxidants, vitamins A, C and K, magnesium and potassium. Below are some recipes you can try out with Swiss chard!
If you’ve been following the recent nutrition trends, you might have seen an increase in gluten-free products and the promotion of their use. With the increasing number of published books, articles and many celebrities promoting a gluten-free lifestyle, you might be wondering whether gluten is bad for you.
The start of a new year is the perfect time to make changes in our lives. Many of us wait for this moment to start some sort of behavioral change as a New Year’s resolution. When deciding on a goal, one way to ensure that you’re going to be successful is to make them into S.M.A.R.T goals.
Do you love cooking? Are you running out of space for all your kitchen appliances? Are you tired of washing too many pots?
If you are looking for that one tool that can do it all (well, almost!), we have a solution for you.
It’s Pomegranate season!
Pomegranate is a beautiful and delicious fruit that has many uses and health benefits. Pomegranates are unusually used in baking, cooking, juice blends, garnishes, and smoothies. They are a good source of vitamins, especially vitamin A, C, and E, as well as folic acid and also contain antioxidant, antiviral, and antitumor properties.
There is not a clear answer for this; however, intermittent fasting should not be treated as an effective weight loss strategy. Many do experience weight loss, but intermittent fasting is difficult to sustain long-term and weight gain will most likely follow after one resumes a regular diet.
It’s getting close to the holiday season, a time for heart-warming sweets and holiday parties. Shortly after this festive time comes New Year’s Resolutions of losing that holiday weight gain and eating healthier. Instead of feeling guilty, let’s talk about healthier recipes and how to mindfully indulge to enjoy yourself without missing out on pumpkin pie and other delicious treats.
You probably spend a lot of time buying quality ingredients and putting a lot of effort into preparing healthy and safe meals for your loved ones and yourselves. However, all these efforts can be wasted if you are using certain types of cookware.