In the Media

Here’s Exactly What Happens to Your Body if You Eat Grapes Every Day

"Registered dietitian Lee Cotton, RDN, says that grapes contain several types of flavonoids, a type of antioxidant that can help prevent high levels of chronic inflammation. “Grapes are rich in the flavonoids, resveratrol and proanthocyanidins. These ingredients are beneficial to protect cells from free radical damage,” she explains. "

Here’s Exactly What Happens to Your Body if You Eat Cauliflower Every Day

"Registered dietitian Lee Cotton, RDN, also says that regularly eating cauliflower supports gut health long-term. This is because the prebiotic fiber in cauliflower ups the good bacteria in the gut. When the gut is thriving with good bacteria, the entire body benefits, including the immune system."

Are Nitrates and Nitrites Actually Bad for You?

"Processed meat is classified by the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO), as a Group 1 carcinogen due to its link to cancer, specifically colorectal cancer. “There have been numerous studies linking the consumption of processed meat with the development of colorectal cancer,” says registered dietitian Lee Cotton, RDN."

31 Nutritionist-Recommended High-Protein Snacks to Add to Your Menu

"Hummus is a great plant-based protein that pairs great with vegetables and gives them the protein boost they’re lacking," says Lee Cotton R.D.N., owner of Lee Cotton Nutrition. "The veggies bring the fiber to the party, and before you know it, you’re feeling satisfied."

[Republished from Martha Stewart]

Dietitians Versus Nutritionists: Which Expert Is Right for You?

"Ensure you are working with a licensed or certified healthcare practitioner that has advanced schooling in nutrition and over one thousand hours of clinical experience. This is especially important if you have any health condition that would impact nutrition recommendations."

10 Healthy Snacks to Prevent Hunger Headaches at Work

"Lee Cotton, RDN recommends honoring your body's hunger cues... "Consuming a snack mid-afternoon can provide energy and increase productivity. It is important to be in touch with body cues and providing the fuel the body needs.”

20 Foods That Heal "Must Eats" From Experts

Thanksgiving on a Gluten-Free, Vegetarian or Vegan Diet

"It's important to make everyone feel welcomed, regardless of their respective eating regimens. And the food preparation for people with diverse diets need not be complicated. "It's not necessary to change the entire menu for the meal," Cotton says. "There can be minor adjustments to the Thanksgiving feast to accommodate all guests. Switch up some simple ingredients in stuffing and serve some sides that can also serve as a main dish for people who don't eat meat." There are plenty of gluten-free items in grocery stores that can substitute for holiday staples, she notes."

10 Easy Ways to Add More Probiotics to Your Diet

"Yogurt is filled with probiotics and contains live cultures. Yogurt can be added to smoothies, morning oatmeal, or can be eaten with fruit, she explains— though, as with kombucha, it's important to read the nutrition label and watch for sugar content."

Total Wellness with the Experts (Lee Featured on Cover)

"Stuart-based registered dietitian and nutritionist Lee Cotton uses empathy, education, and an intuitive eating approach to solve her patients’ dietary conundrums. After graduating from Keiser University with a degree in nutrition and dietetics."

30 Healthy Sweet Snacks That Will Satisfy When a Craving Strikes, According to Dietitians

"Chocolate protein smoothie, Pro tip: 'To cut down on the chalkiness and give it a more milkshake-like consistency, use a frozen banana instead of ice.'"

10 Healthy Reasons to Eat More Hummus, According to Nutrition Experts

"Hummus can be used in sandwiches as a condiment, to prepare a creamy pasta dish with vegetables, or served as a dip with vegetables. Pair it with vitamin C (such as red peppers or cherry tomatoes) to enhance the iron absorption of the chickpeas."

Immune Attitude with Lee Cotton

"The Stuart-based nutritionist offers expert advice on eating right to optimize your health and shares a couple of simple recipes."

5 Reasons Why Dieting May Not Work for Everyone — and What to Do Instead

"Dieting Can Promote Disordered Eating

"Before deciding to 'go on a diet', registered dietitian Lee Cotton, suggests exploring your motivation. Are you inspired to become healthier to feel better and have a richer source of energy? Or are you giving into societal pressure to look a certain way?

"If it's the latter, dieting is a source of body dissatisfaction, and can lead to disordered eating patterns. Because our culture has set standards that a number on a scale is equivalent to beauty, Cotton says many people will lose weight quickly to feel attractive. And then of course, because a diet isn't sustainable, they gain it back. This does very little to promote a positive body image, and only encourages perfectionism. "A diet does not provide eating in a way that balances hunger, enjoyment and satiety. It can ignore the physiological needs of the body. It creates a behavior that ignores body cues and creates deprivation," she continues.

"Fix it:‌ To combat this, Cotton suggests adopting a non-diet approach to your meals, called mindful eating. This teaches you to pay attention to the times when you're eating due to emotion and when you're actually hungry. By honoring the cues of your body, you can better balance what you need — and what you don't."

The Complexities of Food and Nutrition

"[On nutrition] It is not only specifically based on what we eat but also the relationship with food that impacts health,” she says, adding that she helps her clients learn “to stay connected to the body and eat with awareness.”

How to Grow Fresh Herbs in an Indoor Hydroponic Garden

“Of course, aside from adding more complex flavors and fresh notes to a dish, herbs also have a few noteworthy health-boosting properties. Florida-based food and nutrition expert Lee Cotton, RDN says the following herbs are particularly beneficial.”

The Best Time of Day to Eat Dark Chocolate, According to Experts

"The best time to eat chocolate is when it is the best for your own needs. It can be for an energy burst or to satisfy a sweet tooth."