Ask the Nutritionist

Beets can’t be beat

One of the most uniquely nutritious vegetables, beets help support blood detoxification and athletic performance.

One of the most uniquely nutritious vegetables, beets help support blood detoxification and athletic performance.

Turmeric: The spice of life

Find out why turmeric is receiving so much buzz these days and learn how to get the most benefits from this amazing spice.

Find out why turmeric is receiving so much buzz these days and learn how to get the most benefits from this amazing spice.

Breaking the fast

A good breakfast can help us stay focused and energized throughout the morning and help us to eat healthier throughout the day.

A good breakfast can help us stay focused and energized throughout the morning and help us to eat healthier throughout the day.

Foods for dudes

Learn about the nutritional needs of men and find out which foods will help dudes abide to healthier lifestyle choices .

Learn about the nutritional needs of men and find out which foods will help dudes abide to healthier lifestyle choices .

Healthy eating on a budget

These tips for smart planning, organized shopping and well-labeled leftovers can really help stretch your food budget.

These tips for smart planning, organized shopping and well-labeled leftovers can really help stretch your food budget.

Yippie! ghee

Ghee has a high smoke point and long history of use in Ayurvedic medicine and cooking. Learn about this clarified butter and discover 10 ways to use it.

Ghee has a high smoke point and long history of use in Ayurvedic medicine and cooking. Learn about this clarified butter and discover 10 ways to use it.

Cranberries

Learn how these tart crimson jewels can protect our heart, teeth, stomach and intestines.

Learn how these tart crimson jewels can protect our heart, teeth, stomach and intestines.

Spectacular squash

Excellent sources of potassium, fiber, vitamin C and beta carotene, winter squash may be the most versatile and nutritious ingredient to brighten up your winter meals.

Excellent sources of potassium, fiber, vitamin C and beta carotene, winter squash may be the most versatile and nutritious ingredient to brighten up your winter meals.

Prebiotics for your probiotics

Learn about prebiotics — soluble fibers that feed the good bacteria in our gastrointestinal tract — and find out which foods offer them in healthy doses.

Learn about prebiotics — soluble fibers that feed the good bacteria in our gastrointestinal tract — and find out which foods offer them in healthy doses.

Northwest nutrition

Learn how eating local can improve your nutrition and which Northwest foods can protect against common Northwest health problems.

Learn how eating local can improve your nutrition and which Northwest foods can protect against common Northwest health problems.

Talkin’ about tempeh

Discover the nutritional benefits of tempeh (it’s packed with protein!) and get ideas for incorporating it into your diet.

Discover the nutritional benefits of tempeh (it’s packed with protein!) and get ideas for incorporating it into your diet.

Go nuts for vitamin E

Find out the best food sources of vitamin E and why you need this fat-soluble antioxidant.

Find out the best food sources of vitamin E and why you need this fat-soluble antioxidant.

Anatomy of a cooking oil label

Choosing the right oil for the right recipe can be puzzling. Our glossary of basic terms will help you solve the mystery.

Choosing the right oil for the right recipe can be puzzling. Our glossary of basic terms will help you solve the mystery.

Please pass the salt

Explore five reasons to incorporate sea salts into your cooking and learn why they are a better choice for your health than refined table salt.

Explore five reasons to incorporate sea salts into your cooking and learn why they are a better choice for your health than refined table salt.

What are the benefits of herbal teas?

Find out the benefits of drinking herbal tea and discover 6 popular ingredients that offer a wealth of goodness.

Find out the benefits of drinking herbal tea and discover 6 popular ingredients that offer a wealth of goodness.

All mighty mushrooms

Learn about the impressive health benefits mushrooms offer, whether they are fresh, dried or even found in a supplement.

Learn about the impressive health benefits mushrooms offer, whether they are fresh, dried or even found in a supplement.

Ginger: a universal medicine

Floral and pungent, ginger is a wonderful, warming, wintertime food that provides support for our immune, circulatory and digestive systems.

Floral and pungent, ginger is a wonderful, warming, wintertime food that provides support for our immune, circulatory and digestive systems.

Eat onions and garlic for your health

The health benefits of garlic and onions have been recognized throughout history. Learn about the antioxidants and immune boosters they offer plus find out how to maximize their flavor in cooking.

The health benefits of garlic and onions have been recognized throughout history. Learn about the antioxidants and immune boosters they offer plus find out how to maximize their flavor in cooking.

Boost up on iron

Learn why you need it, how to supplement with it and ways to make it more available in your cooking.

Learn why you need it, how to supplement with it and ways to make it more available in your cooking.

What is kefir?

Learn about this delicious “supermilk” that offers all kinds of probiotics and other nutritional benefits.

Learn about this delicious “supermilk” that offers all kinds of probiotics and other nutritional benefits.

Follow the fiber

Learn how much fiber you should be eating and find out where you will (and won’t) find fiber in everyday foods.

Learn how much fiber you should be eating and find out where you will (and won’t) find fiber in everyday foods.

How can I eat healthy while traveling?

Eating healthy while on the road, in a hotel, or at the airport is a challenge but with some special planning and packing, it can be done. Here are our top tips.

Eating healthy while on the road, in a hotel, or at the airport is a challenge but with some special planning and packing, it can be done. Here are our top tips.

Anatomy of a nutrition facts panel

What exactly should you be looking for when studying the nutrition label on food? Our nutrition educator decodes the small print.

What exactly should you be looking for when studying the nutrition label on food? Our nutrition educator decodes the small print.

Drink more tea

Tea consumption is associated with longevity around the world. Learn how drinking tea can benefit your health.

Tea consumption is associated with longevity around the world. Learn how drinking tea can benefit your health.

The health benefits of dark chocolate

Thanks to unique antioxidants found naturally in the cocoa bean, dark chocolate has been recognized as a health food.

Thanks to unique antioxidants found naturally in the cocoa bean, dark chocolate has been recognized as a health food.

Oats: an affordable superfood

Whole grain oats are one of the most economical, versatile and nutritious foods you can buy. Learn why.

Whole grain oats are one of the most economical, versatile and nutritious foods you can buy. Learn why.

Rooting for potatoes

Are potatoes healthy? PCC Nutrition Educator Nick Rose discusses the benefits of this favorite tuber.

Are potatoes healthy? PCC Nutrition Educator Nick Rose discusses the benefits of this favorite tuber.

GE Salmon — let’s label it!

Salmon, easily the most iconic food in the Northwest, likely will become the first ever genetically engineered animal for human consumption.

Salmon, easily the most iconic food in the Northwest, likely will become the first ever genetically engineered animal for human consumption.

Lycopene

Why is lycopene good? Discover how the antioxidant protects against prostate cancer, bone loss, heart disease risk factors and more.

Why is lycopene good? Discover how the antioxidant protects against prostate cancer, bone loss, heart disease risk factors and more.

All-essential potassium

Our bodies need more potassium than any other vitamin or mineral — more each day than calcium, magnesium, iron, phosphorous and zinc combined!

Our bodies need more potassium than any other vitamin or mineral — more each day than calcium, magnesium, iron, phosphorous and zinc combined!

Pastured eggs

Do pastured eggs offer any nutritional advantages? Our nutrition educator tells all.

Do pastured eggs offer any nutritional advantages? Our nutrition educator tells all.

Cooking with culinary herbs

Find out which offer the most health benefits in the kitchen.

Find out which offer the most health benefits in the kitchen.

Eating out with food allergies

So, just how careful do you need to be about your food allergy, intolerance or sensitivity at potlucks, restaurants and parties? Our nutrition educator shares tips and advice.

So, just how careful do you need to be about your food allergy, intolerance or sensitivity at potlucks, restaurants and parties? Our nutrition educator shares tips and advice.

Cruciferous vegetables

Enjoy kale, radishes, cauliflower and more every other day to significantly reduce your risk for several forms of cancer. Learn how to maximize their health benefits in the kitchen.

Enjoy kale, radishes, cauliflower and more every other day to significantly reduce your risk for several forms of cancer. Learn how to maximize their health benefits in the kitchen.

Why you definitely should eat carrots

Yes, we all need to eat more kale. But did you know carrots and other vegetables rich in beta-carotene are a close nutritional runner-up to leafy greens?

Yes, we all need to eat more kale. But did you know carrots and other vegetables rich in beta-carotene are a close nutritional runner-up to leafy greens?

Hydration for health

Hydration for health: Reasons to drink up and creative ways to enjoy your water.

Hydration for health: Reasons to drink up and creative ways to enjoy your water.

Hemp and other super seeds

Learn about the amazing health benefits of hemp seeds and don’t miss our podcast that further explores a trio of super seeds — hemp, chia, flax — that is a great, plant-based source of omega-3 fatty acids.

Learn about the amazing health benefits of hemp seeds and don’t miss our podcast that further explores a trio of super seeds — hemp, chia, flax — that is a great, plant-based source of omega-3 fatty acids.

Plant-based diets

What are the benefits of eating “mostly plants” as author Michael Pollan suggests in his book In Defense of Food — “eat food, not too much, mostly plants”?

What are the benefits of eating “mostly plants” as author Michael Pollan suggests in his book In Defense of Food — “eat food, not too much, mostly plants”?

Kids in the kitchen

Get tips on how to make kitchen time an enjoyable experience for both parents and little cooks.

Get tips on how to make kitchen time an enjoyable experience for both parents and little cooks.

Added sugars

Is there a recommended amount of sugar not to exceed daily? Does it matter what type of sugar I eat?

Is there a recommended amount of sugar not to exceed daily? Does it matter what type of sugar I eat?

Go wild for salmon

Salmon is without a doubt the most iconic food here in the Northwest and also one of the most nutrient-dense foods on the planet.

Salmon is without a doubt the most iconic food here in the Northwest and also one of the most nutrient-dense foods on the planet.

Berry power: packed with nutrients

Sweet summer berries offer plentiful benefits beyond great flavor. Learn how these small wonders pack a nutritious punch, from vitamin C to fiber in this column and podcast.

Sweet summer berries offer plentiful benefits beyond great flavor. Learn how these small wonders pack a nutritious punch, from vitamin C to fiber in this column and podcast.

Heart-healthy dark chocolate

PCC Nutrition Educator Leika Suzumura explains the health benefits of dark chocolate.

PCC Nutrition Educator Leika Suzumura explains the health benefits of dark chocolate.

Nick Rose

Nick Rose, M.S.

As a Nutrition Educator for PCC Natural Markets, Nick leads weekly “Walk, Talk and Taste” classes, where he reveals the seasonal, sustainable and delicious food choices found at PCC. Before coming to PCC, Nick taught nutrition courses at Bastyr University and his alma mater — Virginia Tech.