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Nourishing Your Digestive Health During the Festive Season

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Digestive Health

Holiday Digestive Wellness: Tips for a Healthy and Joyful Celebration As the holiday season approaches, it’s essential to focus on supporting your digestion for overall well-being. Your gastrointestinal (GI) tract, a complex system of interconnected hollow organs from your mouth to your digestive tract, plays a pivotal role in maintaining your health and supporting immunity. … Read more

Meet the New You: Myrtle Beach Retreats Healing Sweat Lodge

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Sweat Lodge

Transformative Healing at Myrtle Beach Retreat’s Sweat Lodge Myrtle Beach Retreat offers an extraordinary and transformative experience centered around a powerful and rejuvenating journey. Influenced by various cultures and holistic healing modalities, this unique offering is designed to guide you through profound transformation. It combines practices like Kundalini Yoga, Cacao ceremonies, Chakra cleansing Gong meditation, … Read more

Zero to Hero: Unleash Your Inner Warrior with MINDZERO!

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Cold Plunge

Unleash Your Inner Warrior: Dive into the MINDZERO Experience! Step into the MINDZERO Inner Warrior session, where intense music, extreme temperatures, vibrant colors, and charged energy converge to awaken your inner warrior. It’s more than a workout; it’s a journey into your strength and resilience. In a world filled with past regrets and future worries, … Read more

Alsuna’s Health Solutions

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An Opportunity for a Business Partnership by Melissa LaScaleia Alsuna Roland is a health and wellness coach originally from the islands of Trinidad and Tobago. “My goal is to help people build their own roadmap to health, then they can walk that path at their own pace,” she says. “I share the science, my knowledge, … Read more

Common Sense Cooking and Eating With Emma Ware

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Where the Name Says It All by Melissa LaScaleia Emma Ware is a certified nutritionist, clinical homeopath, and doctor of holistic nutrition. For twenty years, she’s coached people to reach their health, weight-loss, and happiness goals. Today, the majority of requests which she receives through her business, Common Sense Eating, center on weight loss, diabetes, … Read more

Winter Blues and Comfort Foods

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Countering Winter Weight Gain by Jen Kavanagh During the long winter months, do you look for comfort, longing for warmer, sunny summer days? Many people turn to comfort foods full of fat and calories during this season. But when summer comes, and the shorts, tank tops and bathing suits come out, you may realize those … Read more

Living Well

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Getting Back To Your Healthy Routine by Jen Kavanagh Fall is in full swing. The kids have long since returned to school. And when you go to put on your jeans for the first time in many months— they are too tight. The time has come to get back to a healthy lifestyle, lose the … Read more

Filtered by Ana

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The Skincare and Makeup Services of Ana Muntean by Melissa LaScaleia Last month, Ana Muntean opened the doors to her boutique skincare spa business #FILTERED BY ANA, which offers skincare and makeup services to the befreckled and sun-weary beachgoers of the Grand Strand. Ana was born in Romania, and moved to the U.S. as a … Read more

Fat Loss Tips

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Living Well Nutrition by Jen Kavanagh If you’re on a mission to increase muscle tone then it’s essential to focus on fat loss rather than simply weight loss. Losing pounds feels good, but if those pounds are muscle, then you’re actually hurting your overall ability to lose fat. That’s because muscle burns fat. It’s also … Read more

Spring is in the Air

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Fitness and healthy lifestyle concept. Female is resting and eat

Living Well Nutrition By Jen Kavanagh Many of you know that I suffer from SAD-seasonal affective depression. This winter has been particularly hard on me. And I’m not alone: I hear it every day from clients and friends too. The affliction is common, with more than 3 million cases per year in the U.S. alone. Even … Read more

Springing Into A More Positive Mindset

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Springing Into a More Positive Mindset

by Jen Kavanagh The right mindset is the key to creating long term success with reaching your goals: both in losing weight, and in any area of your life. It’s something that many of us know, but changing and maintaining a mindset that keeps you on the right track is not merely a matter of … Read more

The Importance of Mental Health With Emma Ware

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Emma_s School of Healthy Eating Best Nutitrionist Myrtle Beach-0446

Creating and Safeguarding a Positive Mental Spirit in the New Year and Beyond by Melissa LaScaleia Emma Ware is a maven in the worlds of nutrition, weight loss, and alternative health and holistic healing. For twenty years, she’s coached people to reach their health, weight-loss, and happiness goals, but noticed that often our mindset gets … Read more

Healthy Substitutions

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Living Well Nutrition- Healthy Substitutes

by Jen Kavanagh

Do you calorie count as a way to lose or maintain weight? Staying slim doesn’t have to be about severely restricting calories, carbs, fat or even the frequency with which you eat. A very simple way to manage your weight without restricting all your favorite things is to use healthier foods, mainly veggies, to substitute for the heavier fatty and carb-laden foods that can contribute to weight gain. The following are a few great alternatives that you can incorporate into your diet that are super simple, delicious, and will help you cut back on surplus fat and calories without sacrificing the taste of your favorite foods. 

  1. CAULIFLOWER – This amazing vegetable is packed with nutrients. I use it as a substitute for mashed potatoes, tabouleh, tater tots, pizza crust, rice in a stir fry and much more. 1 cup has just 29 calories compared to 248 calories for a cup of rice. It has just 2 grams of carbs versus 48g of carbs found in rice and potatoes, and it tastes amazing. 
  2. SPAGHETTI SQUASH AND ZUCCHINI – These two veggies can be used in place of noodles. Spaghetti squash is great for Bolognese or making a healthy lasagna. Change the flavor profile by using it in a Southwestern or Mediterranean dish. 
  3. CUCUMBER – Cut a long seedless cucumber into thin angled slices shaped like a baguette and use it as a base for bruschetta. Yum! There are almost no calories in cucumbers versus 100 in each slice of Italian bread. 
  4. KALE CHIPS— These give you the same crunch and salty satisfaction as potato chips but kale is one of the most nutrient dense veggies currently known. Use nutritional yeast to get a parmesan flavor, or keep the flavor more minimal with sea salt. 
  5. NUTRITIONAL YEAST— This flaky food item adds cheesy flavor and protein without the saturated fat.
  6. GREEK YOGURT— It can be used as a substitute for heavy cream, mayonaise or sour cream.
  7. ALMOND MILK/OAT MILK— Use either instead of regular cow’s milk. There’s less fat, sugar, and calories. 
  8. APPLESAUCE— This can replace the fat in baked goods. 
  9. COCONUT/ALMOND FLOUR — Both are great substitutions for regular flour, adding fiber and protein to your diet. As a bonus, they’re gluten free. 

Remember that the above are just suggestions. Every little step you take to make small sustainable dietary changes will help set you on a much healthier course for the future and help you reach your wellness and weight loss goals. 

Living Well Nutrition

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The American Red Cross Volunteer Surge Campaign

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Red Cross October 2021

by Melissa LaScaleia This August, The American Red Cross launched their Volunteer Surge Campaign which will be running through the end of November. The mission is simple: to recruit more local volunteers.  “The why is because we’re continuing to see more disasters while our volunteer numbers have decreased,” says Ben Williamson, regional communications director for … Read more

Exploring Carbs

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Living Well Nutrition

The Truth About Carbs

by Jen Kavanagh

Confused about carbohydrates and whether you should eat a low-carb or high-carb diet? Confused about what the difference is between good versus bad carbs? 

Let’s unpack the truth about carbohydrates, nutrition, and weight loss. Carbohydrates are not foes, their purpose is to give your body instant energy. However, many people, confused about carbohydrates’ role in nutrition, are eliminating them from their diet. If they do, they will likely find themselves sluggish and hungry.  

Not all carbs are created equal. The type of carbs you consume makes a difference in how you feel, your gut health, energy levels, and weight and body shape. In general, aim to fill your body with the most nutrient-dense, whole food varietals of carbohydrates available for optimal health and well-being. 

I recommend living life according to the 80/20 rule, or the 90/10 if you are truly goal-oriented and seeking results. With this philosophy, you eat nutritiously 80% of the time and allow yourself to indulge in less healthy food for the remaining 20% of your meals. Nothing is off limits, even bread and pizza. However, they belong in the 20% category and should be consumed only on occasion.

Carbs come in many forms: sugar, flour, baked goods, processed cereals, granola bars, cookies, brownies and other treats. But did you know that all fruits and vegetables are also carbohydrates? Here’s the skinny on “good” and “bad” carbs. 

Eliminate or make part of your 20%-of-the-time-diet, processed carbs like baked goods, snack foods coming out of a box or a bag, chips, crackers and white breads. Many breads are processed, so it’s better to limit the intake, but if you make it part of your 20% consumption, you don’t have to live life without it. 

Healthier bread options include slices of sprouted grain, whole grain, or seed bread such as Ezekiel or any other brand that is not comprised solely of white or enriched wheat flour. 

But in general, strive to fill up on carbs that are considered whole foods and have a high fiber content. You can enjoy the following foods to maintain health, energy and consistent weight: sweet potatoes, butternut squash, Brussels sprouts, and any vegetable you like. 

Fruit contains more sugar than vegetables but provides essential micronutrients, fiber, vitamins, and minerals that you can’t get elsewhere, so it is very important. Eat one or two servings of fruit daily. You can also eat whole grains loaded with fiber such as farro, buckwheat, oats, quinoa, and brown rice. 

After years of limiting carbs and trying to lose weight with very little results, feeling low energy, “hangry” and regularly craving bread, I learned the body absolutely needs carbs for optimal nutrition and weight loss. So eat your carbs with a clear mind and conscience. 

For more information click the icons below.

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Common Sense Eating From Nutritionist Emma Ware

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picture of Emma Ware, standing outside of a building

Where The Name Says It All 

by Melissa LaScaleia

Emma Ware has been a certified nutritionist, clinical homeopath, and doctor of holistic nutrition for over seventeen years. Additionally, she is certified in Zone for weight loss, which teaches the art of combining proteins, starches and fats optimally, and is, according to Emma, one of the best programs for balancing foods for weight loss. 

With her business, Common Sense Eating, Emma helps people navigate through the complex world of food choices to achieve their health goals. Today, the majority of requests which she receives center around the topics of weight loss, diabetes, cholesterol and blood pressure management. 

“When you change these aspects of your health, you change and shift everything,” Emma says. “And in my approach to help clients get there, the name of my business really says it all.” 

Emma offers consultations, gives presentations, shares recipes, and teaches people how and where to shop so they can take better control of their health and ultimately, their lives. 

“I teach people how to get organized both in the kitchen, home, and their personal lives, so they can change their lifestyle and live a healthier one,” she says. “I get a lot of requests for weight loss. And often in that journey of loosing weight, my clients start changing a lot of the other health issues that they have.”  

When Emma begins a new consultation— she starts with probing questions to empower her clients. What are your challenges? Where do you think your issues for gaining weight lie? Is it with cravings, emotions, lack of time, lack of knowledge of the right foods to eat, too much fast food?   

“What I try to help them implement is a return to the basics,” Emma says. “If you look at photographs of people from the beginning of time to the 1960s, the majority were thin. Looking from the 1970s to now, they are not. The only thing that has changed is the introduction of chemical-based foods. 

“Previously, we didn’t have a lot of sprays for the environment. But today, the goal with manufacturing companies is to give foods a shelf life, and it’s these chemical additives that cause addictive eating patterns. If you want permanent results, then you have to make permanent changes to your diet, and accept that there are certain foods that you have to avoid as much as you can because these are foods that trigger your appetite and sugar cravings. 

“When people think that they have psychological problems, that they can’t stop eating and they have bad habits, it’s not coming in actuality from them in a psychological form; it’s coming because the foods they’re eating are so saturated in chemicals that they are making your metabolism go crazy.

“With that in mind, I teach new habits and how to change behavior by eating differently. I show people how to use foods to curb their appetite, their sweet tooth, and their portions. I help them learn what foods for them trigger their sweet tooth, increase their appetite, and make them feel like they’re out of control and that they can’t stop eating.”
picture of woman holding a health diagram, showing it to another woman
Emma advocates for moderation and balance in food choices, to help her clients stabilize and implement lasting changes that yield results. (Photo Meganpixels Parker)

Emma facilitates her clients’ ability to make food choices that nourish and balance the body rather than being a one-time situation or yo-yo diet. 

“What I teach is not another diet,” she says. “When people do this program, 80% of the time, it becomes a permanent shift because they see the results and they feel good. Over time, they want and begin to crave what is healthy for their body. 

“By eating better, you will start craving what’s better rather than craving the bad foods. Your taste buds change over time and you want to eat better foods, and you eat less because you feel more satiated, because you get a fuller taste.” 

Emma encourages her clients to cook at least 50% of the time, and gives them the skills so they can do so. She even wrote a cookbook to support and educate.  

“Now they have great, easy recipes to follow,” she says. “And from there, I teach them how to cheat with junk food. We take bad junk food and replace it with good junk food.  

“If you stay with the program, which stabilizes you and your life, you will gain less weight. I will teach you to eat everything you want without deprivation, without starving, without limiting your caloric intake to 800 a day, or counting points. By stabilizing your body and your life, you can live a satisfying lifestyle. It protects you from yo-yo dieting.”  

Stability for Emma means balance and moderation. 

“It can be hard for people to accept that there are foods that they are eating that cause inflammation and weight gain,” she says. “If these are foods you love, you can have them a few times a month as a treat, but you can’t have them all the time.” 

Want a soda? Go for it— once a week. Alcohol? Yes— not all the time. Love nuts? Go ahead. Just don’t eat pounds a day. It’s the practical application of common sense to eating choices.  

“The biggest challenge with all the gimmicks we have out there,” Emma says, “is that by counting calories or points, you gravitate towards eating bad food rather than the right foods that nourish your body. My approach teaches you to think differently about food. 

“By eating the right way, at least 80% of the time, you’ll feel better, and you have a better chance of not having a lot of sugar problems. Sugar causes problems with yeast and infections and weakens the immune system.  

“If you keep this lifestyle, it will help to reduce inflammation and cravings. I find that when people come to me and do not lose weight, it is because they give up too easily when trying to make changes. They believe that if it doesn’t happen fast enough, it’s not working, and that’s not true.  

“The same way that it takes time to change habits, it takes time to change the body to alter the body from before to after— from the bad to the new. You’re transforming your entire human body.” 

Common Sense Eating and Emma’s School of Healthy Eating

By appointment. 

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American Red Cross Faces A National Blood Shortage

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Red Cross Blood Shortage

An Appeal For Blood Donors This Summer by Melissa LaScaleia The American Red Cross is experiencing a severe blood shortage and is in dire need of volunteers to donate blood.  “As a national organization with a footprint in each state, supplies are better in some areas than others,” says Ben Williamson, regional communications director for … Read more

Financial Donations and Volunteers: The Lifeline of American Red Cross​

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by Melissa LaScaleia The American Red Cross of South Carolina supports our community and state in a number of significant ways. But the non-profit organization can’t function without two things: financial donations and volunteers. Ninety cents from every dollar donated to Red Cross goes directly back into the organization’s programs. The remaining 10% covers the … Read more

American Red Cross, Sound The Alarm Campaign

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American Red Cross, Sound The Alarm Campaign by Melissa LaScaleia This April and May, the American Red Cross is once again running their national Sound the Alarm campaign. The annual event focusses on home fire safety and prevention techniques to mitigate the occurrence and devastation of home fires. Each Red Cross region around the country … Read more

Resolve to Volunteer Campaign – American Red Cross

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by Melissa LaScaleia The American Red Cross of South Carolina supports our community and state in a number of significant ways. But the non-profit organization can’t function without two things: financial donations and volunteers. Ninety cents from every dollar donated to Red Cross goes directly back into the organization’s programs. The remaining 10% covers the … Read more

What Matters?

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Emma’s Health Talk During these tumultuous and confusing times, Emma believes it is important to count your blessings and evaluate what really matters in life. After reading what she has found to be important, we challenge you to do the same and hope your list helps to refresh your mind. by Emma Ware What matters … Read more

The Thyroid

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What is it and what does it do? by Emma Ware The thyroid is a 2-inch long, butterfly shaped gland in the front of your neck that controls your metabolism. It’s part of your endocrine system, which makes chemicals called hormones that help control many of your body functions.  Let’s break it down some. We … Read more

Emma’s Health Talk: Personal Accountability, Part 2

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Stress and Accountability by Emma Ware This article is a further continuation of last month’s discussion on stress. (Click here to read Part 1.) As I mentioned previously, taking personal responsibility, being accountable for our choices, and being truthful to ourselves decreases stress. Since stress breaks down our ability to be productive, decreases our ability … Read more

Emma’s Health Talk: Stress

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How Stress Affects Our Bodies and How We Undo the Damage by Emma Ware From overeating at Thanksgiving, to hurried last minute holiday shopping, to making New Year resolutions, who can say they didn’t experience any stress? Stress in general has a debilitating effect on our entire body. The body responds to our choice to ignore … Read more

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