February 2025 Newsletter
February is National Heart Month—a perfect time to focus on the small, everyday choices that support a strong, healthy heart. Heart disease remains the leading cause of death in the U.S., but the good news is that nutrition and lifestyle play a powerful role in prevention. This month, we’re sharing heart-smart tips, delicious recipes, and practical strategies to help you nourish your heart. Whether it’s incorporating more fiber-rich foods, balancing healthy fats, or managing stress, small changes can make a big impact. Let’s make heart health a priority together!
Frozen & Fabulous: Why Frozen Fruits &
Veggies Deserve a Spot in Your Kitchen!
As registered dietitians, we often hear concerns about whether frozen fruits and vegetables are as nutritious as fresh ones. The good news? They absolutely are! In fact, frozen produce can be just as healthy—sometimes even more so—than fresh options. Here’s why: 🌱 Peak NutritionFrozen fruits and vegetables are picked at peak ripeness and flash-frozen within hours. This process locks in vitamins and minerals, preserving their nutritional value better than fresh produce that may sit in transit or on store shelves for days. ⏳ Longer Shelf Life & Less Food WasteUnlike fresh produce that can spoil quickly, frozen options last for months. This means fewer trips to the store, less food waste, and more convenience for busy schedules. 🥦 Cost-Effective & Budget-FriendlyFrozen produce is often more affordable than fresh, especially for out-of-season items. You get the same nutritional benefits without breaking the bank! ⏱️ Convenience Without CompromisePre-washed, pre-cut, and ready to use—frozen produce makes it easier to add fruits and veggies to your meals without the prep work. Whether it’s tossing frozen spinach into a smoothie or adding frozen broccoli to a stir-fry, healthy eating has never been easier. ❄️ No Additives NeededMany people worry about preservatives in frozen foods, but plain frozen fruits and vegetables contain no added sugars, salt, or preservatives—just pure, wholesome produce. 🍓 Versatile for Any MealFrom smoothies and soups to stir-fries and casseroles, frozen fruits and veggies are a simple way to boost nutrition in your daily meals.So, next time you’re grocery shopping, don’t overlook the freezer aisle! Your body (and your wallet) will thank you.
In celebration of national heart health month we wanted to bring you a post filled with information on how you can use nutrition to improve or maintain good heart health!
✅Choose Fiber Rich Carbs-
Fiber has a powerful impact on heart health. The major role fiber plays in heart health is by binding to cholesterol and helping to remove it from the body. In general men need ~38 grams of fiber per day and women need ~25 grams of fiber per day.
✅Choose Lean Protein Options More Often-
Protein is such an important part of muscle, bone, cell health, and more! Certain protein sources can contain higher amounts of saturated fat which may contribute to risk for high cholesterol levels, thus impacting your heart health. Aim to choose leaner protein sources for your meals and snacks more often to help promote better heart health!
✅Aim For At Least 2 Servings of Vegetables Per Day-
Vegetables are a rich source of both fiber and antioxidants. Antioxidants are powerful anti-inflammatory compounds. They help to prevent oxidative damage to cells and keep cells healthy. Oxidative damage is essentially damage to cells which can increase inflammation and may impact disease development and progression. Increasing intake of foods high in antioxidants helps to prevent this damage from occurring to cells and helps to keep them healthy!
✅Aim for 2-3 servings of Fruit Per Day-
Fruits are also a rich source of fiber and antioxidants. They can have just as powerful of an impact as vegetables on helping to manage cholesterol levels and protecting the bodies cells from oxidative damage.
✅Consume Omega 3 Rich Fish 1-2 Time Per Week-
Omega 3 fatty acids can have a positive impact on triglycerides levels and inflammation. Uncontrolled inflammation may play a role in the development of many chronic diseases. Omega 3 fatty acids can be found in fish, nuts, and seeds!
HEART HEALTHY RECIPE E-BOOK
We have exciting news to share! Our practice is growing, and we are thrilled to welcome Julia Amariti, our third dietitian, to the Time To Thrive Nutrition team. Julia is a board-certified Nutrition Support Dietitian and Pediatric Dietitian with expertise in gastrointestinal diseases, pediatric nutrition, and women’s health. Born and raised in South Jersey, Julia now lives there with her husband and their dog, Lady. In her free time, she enjoys reading, taking long walks with Lady, and spending quality time with family and friends. We are so excited to have Julia on board and can’t wait for you to meet her! If you’re interested in working with Julia or have any questions, feel free to reach out to us.
schedule with julia
THORNE DISCOUNT
Great news! All current clients, enjoy an exclusive discount on all supplements available in our Thorne dispensary. Whether you’re looking to fill nutritional gaps, support your wellness goals, or explore high-quality products, now is the perfect time to stock up. Have questions or need guidance on choosing the right supplements for your needs? Email Holly at holly@timetothrive-nutrition.com—she’s here to help you! Don’t miss this opportunity to invest in your health and save. Click here to see our recommended supplements. 
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