Caitlin Beale, MS, RDN, Health & Nutrition Writer & Author

About

Caitlin Beale is a registered dietitian and nutrition writer with a master’s degree in nutrition. She has a background in acute care, integrative wellness, and clinical nutrition. She has over 10 years of experience as a registered dietitian.

She specializes in:

gut health
wellness
women’s health
academics and research

Caitlin has a bachelor’s degree in English literature and a master’s degree in nutrition from California Polytechnic University at San Luis Obispo. She has certificates of training in integrative and functional nutrition therapy, food as medicine, and from the Aviva Romm’s Women’s Integrative Medicine Institute. Caitlin loves taking complicated health and wellness information and translating it into easy-to-understand information that anyone can use to optimize their health.

Articles

Woman-in-Brown-Knitted-Sweater-Picking-Vegetables

Best and Worst Foods to Eat When You Have Hypothyroidism

November 29, 2022

Wondering what foods to eat if you have hypothyroidism? Find the best and worst foods to eat, plus a sample diet plan for hypothyroidism, here.

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Boost Your Energy Naturally: 10 Science-Backed Ways To Do It

November 16, 2022

Feeling run down? Tired all the time? Here are ten science-backed ways to boost your energy naturally.

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Happy-black-woman-holding-basket-with-lettuce-on-shoulder

18 Foods to Lower Blood Pressure and Improve Metabolic Health

November 11, 2022

High blood pressure is a serious condition, but lifestyle changes like what you eat, can help lower pressure and boost your metabolic health.

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cristal clear jar full of milk on a little coffee table with books

What Are the Best Healthy Milks For Weight Loss?

November 1, 2022

Milk alone isn’t a magic potion, but it can be part of a healthy weight loss plan when combined with healthy fats and protein.

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Coconut-bowl-full-of-fresh-vietnamese-rolls-and-leaves

The Ultimate Foods List to Master a Plant-Based Diet

October 26, 2022

A plant-based diet means focusing most of your meals on plants,like fruits and vegetables, legumes, nuts and seeds, and whole grains.

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woman-cooking-in-modern-colorful-kitchen

28 Foods That Can Boost Your Liver Health

October 21, 2022

Lifestyle factors, including diet, can influence the liver's ability to do its job, helping or hindering the detoxification process. In other words, your food choices can significantly impact your liver health.

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What Your Metabolic Age Reveals About Your Health

October 12, 2022

Metabolic age is a measure of how fast or slow your metabolism is relative to other people of the same chronological age.

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Woman-in-blue-sports-bra-and-leggings-looking-up

How Many Pounds Can You Lose In A Year? Explained + Tips

October 11, 2022

One to two pounds per week is the recommended amount of weight loss. So if you crunch the numbers, this translates into losing about 50 pounds a year.

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a woman sitting on a chair eating a bowl of food

How Often to Eat for Metabolic Health

September 22, 2022

Meal timing and metabolic health are closely linked—what you eat and when you eat it can significantly impact your body's ability to efficiently burn calories and use nutrients as fuel.

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Understanding Metabolic Adaptation

September 20, 2022

Metabolic adaptation can happen when you drop calories or lose weight. It’s a normal physiological response, but it can make it harder to meet your weight loss goals. Learn about metabolic adaptation, why it happens, and tips on how to move past it.

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woman wearing denim jacket holding a cup of coffee in a cafe

How Mindfulness Can Improve Your Metabolic Health

September 13, 2022

Mindfulness, the practice of paying attention to the present moment without judgment, can be a helpful tool for managing emotional eating and promoting metabolic health.

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a woman and a man lifting weights in a gym

The Metabolic Advantages of Strength Training

September 7, 2022

Cardio (aerobic) exercise usually gets the most press for metabolic health, but did you know strength training is just as important? Here’s why adding strength training to your workout is a powerful way to optimize metabolic health.

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a couple jogging on a path through a wooded park

The Metabolic Advantages of Cardio

August 29, 2022

Newsflash! Exercise is good for you. Okay, maybe this isn't breaking news, but it's worth repeating. Exercise confers all sorts of benefits, especially for cardiometabolic health (a way to measure the risk of heart and vascular disease).

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woman sitting on a sofa taking a probiotic supplement with a glass of water

Can Probiotics Affect Your Metabolic Health?

August 23, 2022

Metabolic health, or how well your body converts the food you eat into energy, is an integral part of overall health. You can measure metabolic health with markers like cholesterol, blood sugar, and waist circumference.

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woman walking down a suburban sidewalk with a tote bag and basket of produce

Dietary Fiber: A Crucial Nutrient For Metabolic Health

August 22, 2022

Why fiber is a key nutrient for metabolic health – and how to make sure you're getting enough of it.

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Can Cheese Be Good for Metabolic Health?

July 26, 2022

Cheese pretty much makes everything taste better. Melted, added as a salad topping, shredded on top of tacos, or crumbled over pasta, cheese has a way of making meals more enjoyable. But is it good for your health?

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four women with different body types wearing workout clothes and smiling

Can Body Positivity & Weight Loss Work Together?

July 25, 2022

When you think about weight loss, body love isn't usually the first thing that comes to mind.

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Woman drinking a glass of water in her kitchen

Does Drinking Water Help You Lose Weight?

June 27, 2022

Just drinking water won't necessarily lead to weight loss on its own, but in combination with other healthy habits like exercise and nutrition, hydration is an important part of reaching your goals.

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A bowl of brown rice and lentils being served with a wooden spoon

How to Choose Rice for Weight Loss

June 13, 2022

While you may have heard that there's no room for rice in your diet if you are trying to lose weight, that's simply not true. Rice is a staple for so many cultures, many of which don't have the same challenges with weight as seen in the United States

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Why Eggs are Good for Weight Loss (Hint: Blood Sugar)

June 9, 2022

Eggs are a great source of protein and can help balance blood sugar levels to support weight loss. Plus, they contain many other nutrients necessary for optimal health.

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protein rich foods including fish, eggs, meat, and nuts

Why Protein Is So Good for Weight Loss

May 26, 2022

No magic wand guarantees weight loss because our bodies are all so different. But your food choices, especially the balance of macronutrients (fat, protein, and carbohydrates), can make a significant impact.

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smiling woman holding a bowl of vegetable salad

The Ultimate List of High-Fiber, Low-Carb Foods

May 13, 2022

Catilin Beale, MS, RDN, explains why fiber is important and lists the top high-fiber, low-carb foods you should start eating today.

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a heap of ground cinnamon on a square plate next to a bundle of rolled cinnamon sticks

Can Cinnamon Lower Blood Sugar Levels?

April 28, 2022

Let's take a look at why cinnamon could help lower blood sugar, whether supplements are necessary, and how to safely include more of it in your diet.

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Does Coffee Raise Blood Sugar?

April 25, 2022

In this article, we'll look at what the research says about coffee and its connection to your blood sugar.

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Low-Glycemic Vegetables

April 15, 2022

Low glycemic vegetables have minimal impact on blood sugar levels. The glycemic index (GI) scale measures how much a food raises your blood sugar. Anything under 55 is considered a low GI food.

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Mediterranean diet foods on a wooden table, including: vegetables, fruits, nuts, fish, and olive oil

Mediterranean Diet and Blood Sugar

April 13, 2022

Learn how the Mediterranean diet helps support stable blood sugar. This article will explore the Mediterranean diet—what foods are included, why it's good for you, how it supports stable blood sugar, and how to make it work with your lifestyle.

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Man, dressed in business casual clothing, walking up a flight of stairs

Non-exercise Activity Thermogenesis (NEAT) for Weight Loss

March 26, 2022

Glucose, the sugar you get from food, provides energy for your cells. Too much glucose can be a problem, but by keeping blood sugar stable, you unlock the ability to burn stored fat. This is the basic science behind using a CGM for weight loss.

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Woman smiling while looking at a recipe on her phone in the kitchen

How to Control Blood Sugar Spikes After Meals

March 25, 2022

When you eat a meal with carbs, your blood sugar rises as food breaks down into glucose and is absorbed into your bloodstream. Some carbs will cause a rapid rise in blood sugar, while others are more gradual. Stabilize your glucose with these tips.

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Best Breads to Minimize Blood Sugar Spikes

March 15, 2022

If you are watching your blood sugar, you might think that bread is off the table. But this isn't always true! Some types of bread minimize blood sugar spikes because they are made with ingredients (hint: fiber) that won't skyrocket your glucose.

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Illustration of a person's hand holding a fork near a clock that reads 1:15.

Is Intermittent Fasting Healthy?

March 11, 2022

There is a lot of buzz around intermittent fasting. Some people swear by it, while others think it's just another diet trend. So, is intermittent fasting healthy? The answer is: it depends.

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woman cutting vegetables for a low-carb meal

Is a Low-Carb Diet Healthy?

March 2, 2022

Low-carbohydrate diets are used as a way to accelerate weight loss. But does a diet's popularity mean that following it long-term is healthy, and will the results last?

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A grouping of "healthy" foods, including bananas, vegetables, and organic items

Food Bias: How Diet Culture Tries to Tell Us What to Eat

February 17, 2022

Caitlin Beale, MS, RDN, discusses the expanded reach of diet culture and how it affects our food choices and relationship with food.

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Woman stepping on a smart scale as she gets out of bed

How Diet Culture Feeds Weight Bias and Stigma

February 16, 2022

The diet industry has influenced the way we view our bodies and health—and the end result is less than favorable. In this article, Caitlin Beale, MS, RDN, examines the role of diet culture and its influence on weight and food bias.

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Signs of Hunger: Recognizing True Hunger & How Your Glucose Can Guide You

February 2, 2022

Can you tell the difference between true hunger and eating for other reasons? If not, you aren't alone. It turns out many people can't. Here's what to do about it.

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An example of a low-sugar meal; a bowl of chick peas, broccoli, avocado, and ground chicken.

The Ultimate Guide to Low-Sugar Foods

January 26, 2022

In this guide to low-sugar foods, Caitlin Beale, RDN, reveals her top 19 low-sugar foods and explains the nutritional benefits each of them offer.

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Three women laughing around a table of various breads, spreads, and beverages.

Low-Carb Diets for Weight Loss: Do They Work?

January 14, 2022

In this article, Caitlin Beale, RDN, discusses low-carb diets, weight loss, and sustainable health goals.

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Woman eating sprouts, tomato, and crostini with a fork and knife

Macros Vs. Micros: What You Need to Know for Optimal Health

January 10, 2022

Optimizing your intake of macronutrients and micronutrients contributes to weight management, blood sugar balance, and chronic disease prevention.

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Food on a white table including grapefruit, scallions, purple cabbage, a green apple, and a head of cauliflower

What Are Macronutrients? A Guide to Mastering Your Macros

January 7, 2022

Learn about macronutrients, their roles in the body, and how to balance them to optimize your eating habits.

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A Black couple cooking in the kitchen together

Average Weight Loss Per Week: How Much Can You Typically Lose?

December 14, 2021

Learn about healthy weight loss, how much weight you can expect to lose in one week, and how much weight you should expect to lose on popular weight loss plans.

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How to Stop Overeating: Tips From a Registered Dietitian

December 6, 2021

Overeating impacts your weight and your health. Try these tips from a registered dietitian to stop overeating.

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A hand holding a fork over a bowl of chickpeas, vegetables, and quinoa, a meal high in probiotics that's good for gut health and weight loss

Gut Health Is Important for Weight Loss

November 22, 2021

Research makes it clear that taking care of your gut is crucial for achieving and maintaining a healthy weight.

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Middle Eastern woman walking down a street, an exercise that may help influence what you weigh

Set Point Weight: What Is it and Can it Impact Your Weight Loss Goals?

November 17, 2021

Set point weight suggests we're meant to stay at a certain weight, no matter our efforts. But is this true?

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image of a white plate and silver fork with white pasta, a food to avoid for weight loss

8 Foods to Avoid for Weight Loss

November 5, 2021

While no food is off-limits forever, these 8 foods can be particularly detrimental to your weight loss efforts.

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A bunch of people toasting each other with alcoholic drinks, most of which raise your blood sugar

Does Alcohol Raise Blood Sugar?

November 2, 2021

We have personal glycemic responses, so understanding how alcohol impacts your blood sugar can inform your choices

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A Hispanic woman and man sitting on a bench, smiling at each other.

How to Improve Impaired Fasting Glucose

October 25, 2021

Fasting glucose provides a peek at your metabolism; learn what impaired fasting glucose reveals about your health.

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woman wearing a continuous glucose monitor holding a smart phone and looking at it

What Are Normal Blood Sugar Levels for People Without Diabetes?

August 11, 2021

Find out what normal glucose levels are for non diabetics, what to do when glucose spikes and more.

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