Our bones do more than just hold us up—they support every movement, protect vital organs, and store essential minerals. As we age, bone strength declines, but the good news is that it’s never too late to take action. This guide shares how to care for your bones from the inside out with nutrition, exercise, and lifestyle tips.
Not all supplements are created equal. Learn how to read labels, spot red flags đźš«, and choose products that truly support your health đź’Ş.
Managing IBD or Crohn’s disease? The right foods can help you feel better—whether you’re in a flare-up or enjoying remission. This guide breaks down what to eat, what to avoid, and how to support your gut with practical, dietitian-backed tips.
Looking for a clean way to stay hydrated this summer? Ditch the sugary sports drinks and try these 4 natural electrolyte drink recipes using real fruit, sea salt, and simple ingredients. From citrus blends to refreshing watermelon mint, these DIY options help replenish minerals lost through sweat—perfect for workouts, outdoor heat, or GLP-1 support.
Looking for fresh, feel-good meals this summer? These light and seasonal recipes are perfect for warmer days—packed with hydration, protein, and flavor without the heaviness. Whether you're on GLP-1s or just eating lighter, these dishes help you stay energized and satisfied all summer long.
Struggling with heartburn, regurgitation, or acid reflux after meals? You might be dealing with GERD—Gastroesophageal Reflux Disease. In this post, we explore how targeted nutrition and simple lifestyle shifts can help reduce symptoms naturally. Learn about common triggers, foods that soothe the digestive system, and GERD-friendly recipes you can start using today.
Looking for a simple way to stay nourished while using Ozempic®, Wegovy®, or Mounjaro®? A protein shake might be your secret weapon. In this post, we share a dietitian-approved formula for building GLP-1 friendly shakes that support fullness, muscle retention, and better results—without the guesswork.
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!
