Annette Quatrano, MS, RD, LDN
Dive into expert articles, insightful blogs, and patient stories to empower your health journey.
-
Understanding Anti-Nutrients
Anti-Nutrients: Should You Be Concerned? Applying nutrition research to one’s diet is complicated because foods are often studied in isolation, unlike how we consume them. Even within a single food, various vitamins, minerals, and phytochemicals interact, and this complexity increases when combining different foods. This in addition to individual factors such as nutrient needs, genetic…
-
Case Report: Camden’s Journey to Improved Focus and Emotional Well-Being
Patient Overview Camden’s parents sought out an UltraWellness Center nutritionist for a holistic approach to address their concerns about Camden’s focus and attention. His teachers described him as quiet at school and struggled to keep up with work, leading to speculation of attention deficit hyperactivity disorder. His parents wanted to explore potential nutrient deficiencies and…
-
Power Protein Smoothie
Protein smoothies are a great way to support muscle protein synthesis after a workout and can also be an easy way to consume a balanced meal at any time of day! Feel free to vary the ingredients to your taste preferences, food sensitivities and intolerances. Please note that the amounts used are estimates and will…
-
Heal Your Skin From Within
Whether you are a teenager with acne or an adult with rosacea, we may be inclined to look for a topical solution for our skin ailments, but what about looking inside? Instead of figuring out which cream to put on your skin, I recommend focusing on what you put in your mouth! Everything we eat…
-
Chocolate Strawberry Zucchini Muffins
These grain free muffins are sweetened with fruit instead of added sugars, lowering its glycemic effect. The cocoa powder, pumpkin seeds and strawberries provide magnesium, potassium, fiber, antioxidants, and polyphenols like flavonoids, all which support a healthy heart so why not enjoy this as a healthy treat on Valentine’s day with a loved one! Ingredients:…
-
Sweet Potato and Cauliflower Mash
This low glycemic version of mashed potatoes uses sweet potatoes along with cinnamon and nutmeg to help regulate blood sugars. Sweet potatoes contain potassium to lower blood pressure and beta carotene which supports immune function along with healthy skin and eyes. Cauliflower contains sulfur which increases glutathione levels to support detoxification. I hope you enjoy…
-
PUMFU Scramble (Egg Free, Soy Free)
PUMFU is a soy free alternative that can be used as a tofu replacement. It is made from pumpkin seeds which are rich in healthy fats, zinc, magnesium, iron, manganese, copper, potassium, and phosphorus. It is also a great protein source for those not eating animal products. Adding a variety of vegetables increases the antioxidant…
-
Should I Eat Fish?
A question I constantly get from patients is whether or not they should be eating fish. The short answer is YES and let me explain why! Fish is a great protein source, especially for those who prefer to avoid meat. It also provides us with zinc, iodine, magnesium, vitamin D, and calcium. Fatty fish are…
-
Low Histamine Chia Seed Pudding
Many patients that are just starting off on a low histamine diet often ask, “What can I have for breakfast?” This chia seed pudding is a great option for not only breakfast but as an afternoon snack as well. Chia seeds are considered a superfood and rightfully so. They are a great source of anti-inflammatory…
-
Self-Love
Valentine’s Day is here and you may be planning to do something special for your partner, family, friend, or children to express your love. However, so often we tend to overlook an important person on this holiday – OURSELVES! So many people struggle with self-love in this day and age, which is often made worse…
-
Detox Soup
With the start of the New Year, many people are considering a detox diet. Instead of trying to do a water fast or juicing (see our recent blog called Detox with Food by my fellow nutritionist as to why this is not recommended), here is a soup that can support detoxification during these cold winter…
-
Five Fish Salad
When we think of the holidays, many of us think of the traditions we hold near and dear to our hearts. Many of these traditions often center around food and for me, I spend every Christmas Eve with my Italian side of the family, doing as many Italians do on this day, eating fish! I always loved our main course of Zuppa Di Pesce but…
-
Enjoying The Holiday Season Without Weight Gain
We have all heard of the “freshman 15” when entering college, but maybe some of us are entering this holiday season after gaining the “quarantine 15.” Or maybe it’s part of your holiday tradition to gain 5 pounds. Whatever the case may be, it is always helpful to have some strategies to avoid weight gain…
-
Pumpkin Spice Latte
When we think of fall flavors, pumpkin always comes to mind. Pumpkin is full of fiber, vitamin C, beta-carotene, and potassium, but don’t forget about all the health benefits of the anti-inflammatory spices that make up pumpkin spice! These include cinnamon, ginger, nutmeg, clove, and allspice. Cinnamon, clove, and nutmeg can all help regulate blood…
-
Pregnancy in the COVID Era
We are living in scary times during this COVID pandemic, and it can be even scarier when you are pregnant. As I enter my third trimester and get closer to giving birth to my son, I can’t help but worry. Even though time feels as if it has stopped during this pandemic, my biological clock…
-
Elimination Diets: Still the Gold Standard?
“Can’t I just take a test?” A question I get often from patients who are encouraged to try an elimination diet. While it is true that food sensitivity testing is becoming more available and may seem like the easier choice, has it really replaced the need to complete an elimination diet? Here at the UltraWellness…