Jillian Kubala, RD

Vitamin D is a nutrient necessary for immune and bone health, as well as overall well-being. You can get vitamin D through certain foods, supplements, and when the skin absorbs sunlight. Without enough vitamin D, you may experience fatigue (extreme tiredness), […]

Magnesium is a mineral needed for critical processes such as blood sugar and blood pressure regulation, bone health, nerve function, DNA synthesis, and stress response. Studies show that less than half of adults in the United States meet daily magnesium

Magnesium is a mineral the body needs for blood pressure and blood sugar regulation, energy production, and many other important processes. Omega-3 fatty acids play critical roles in regulating inflammation, maintaining heart health, and more. There are three main types

Turmeric (Curcuma longa L.) is a spice used for thousands of years as a natural remedy for several health conditions, including skin conditions, respiratory disorders, and inflammatory conditions.  Turmeric has powerful anti-inflammatory, antioxidant, and anti-cancer properties, and adding it to

A well-rounded diet is essential when trying to gain muscle. It helps ensure you get the nutrients your body needs, enhances muscle building, and supports post-workout recovery. Protein is the most important nutrient for gaining muscle. Other foods, like complex

Coffee is linked to a number of health benefits, such as a reduced risk of heart disease, liver disease, and type 2 diabetes. However, caffeinated coffee can cause symptoms like anxiety, jitteriness, and headaches in people who are sensitive to

Magnesium is a mineral that plays critical roles in your body, including regulating blood sugar and blood pressure, maintaining bone health, and supporting nerve function. Magnesium needs vary depending on age, gender, and pregnancy status. Adult men need 400-420 milligrams

Sourdough is a fermented bread made with naturally occurring yeasts and lactic acid bacteria, resulting in a tangy, chewy bread. Whole wheat bread is made with commercial yeast, which results in a faster rise time, a milder flavor, and a softer

Carbohydrates—or carbs—are sugars, starches, and fibers in foods like fruit, beans, starchy vegetables, grains, and dairy products. They are broken down into glucose, your body’s main energy source.  Carbohydrates can fit into a healthy and balanced diet, though some people

  Greek yogurt Cottage cheese Calories 164 183 Protein 25 grams (g) 23.5 g Carbohydrates 8.8 g 10.8 g Fat 3.33 g 5.13 g Sodium 88.2 milligrams (mg), or 3.8% of the Daily Value (DV) 696 mg, or 30.3% of the