Improving Health


Mairead Callahan, RDN, CPT

Mairead is a registered dietitian, media personality, and founder of the popular health and wellness blog "My Healthy Ending." She studied Nutritional Sciences at Cornell University, completed her supervised practice at Vanderbilt University Medical Center, and is an American College of Sports Medicine Certified Personal Trainer. Mairead’s philosophy is grounded in the power of whole foods, plant-based nutrition, and an active lifestyle.
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Recent Posts

Five Nutrients that Naturally Boost Your Mood

Posted by Mairead Callahan, RDN, CPT on October 25, 2017


Did you know that your diet can help to improve your mood?! Research has shown certain nutrients have beneficial effects on mental health.  Focus on including some of these five natural mood-boosting nutrients in your meals this week!

Vitamin C

Vitamin C is an antioxidant proven to prevent cell damage. Free radicals are naturally produced by our bodies and unfortunately, damage our cells. Antioxidants work hard to protect against these free radicals! The brain is at risk for this cell damage, just like any other organ in our body. Consuming foods high in vitamin C such as oranges, kiwi, peppers, strawberries, tomatoes, and broccoli can help to keep brain cells healthy.

B Vitamins

Low levels of folate and B12 in the diet have been linked with depression. The science of the relationship is not fully known, but many research studies have found this correlation. Following a healthy diet that contains dark green vegetables, legumes, and fish can help to ensure you are getting enough B vitamins.

Omega-3 Fatty Acids

Low consumption of omega-3 fatty acids has also been associated with higher rates of depression. Many foods that contain B vitamins, also contain omega-3 fatty acids. Great fatty acid sources include anchovies, salmon, tuna, flaxseed, walnuts, and dark green leafy vegetables.


Carbohydrates not only provide brain power, but also have been found to elevate moods! This elevated mood is attributed to the increased presence of serotonin. Higher levels of serotonin in the body have been associated with carbohydrate consumption. Remember to choose healthy carbs such as whole grains, fruits, vegetables, and legumes. 


Proteins high in the amino acid tryptophan have also been associated with serotonin production. Having protein with your carbohydrate can help keep your energy level and your mood high. Turkey, chicken, cheese, yogurt, fish and eggs are all great sources of protein that contain tryptophan.

Changing your diet is just one way you can support your mental health! Practicing mindfulness, meditation, exercise, and a healthy diet is the recipe to success when it comes to regulating your moods.


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Five Teas to Tame Stress

Posted by Mairead Callahan, RDN, CPT on October 10, 2017

Did you know that a nice cup of tea could decrease your stress level? Herbal teas have been used as a stress relief aid for centuries. They are a healthy way to calm your nerves when you are over worked and stressed out. Stress relieving teas help bring the body’s stress levels back to normal. Try a cup of one of these stress relieving teas tonight!

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Ten Healthy Ways to Satisfy a Sugar Craving

Posted by Mairead Callahan, RDN, CPT on August 26, 2017

Some people have it, some people don’t. For those of you who don’t have a sweet tooth, consider yourself one of the lucky ones. For those who do, you know the feeling of not being able to resist the office candy bowl. The good news is you don’t have to go off the deep end to satisfy your sweet tooth. Here are 10 ways to calm that craving without destroying your healthy eating plan.

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Post Topics Healthy Eating

Back to School Snacking

Posted by Mairead Callahan, RDN, CPT on August 23, 2017

Snacking can be very healthy, if it is done right!  Snacks provide energy, fueling the body between meals to keep you going strong and help you maintain a steady blood sugar. It is very important to make sure you aren’t choosing snacks high in refined sugars. High sugar snacks will give a temporary boost of energy, but also cause an energy crash, leaving you feeling more sluggish than before! Healthy back to school snacks can help keep your child’s energy and attention level up throughout the school day. Here are some tips for packing healthy snacks in your child’s lunch box.

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Post Topics Healthy Eating

Four Steps to a Healthy Trail Mix

Posted by Mairead Callahan, RDN, CPT on July 22, 2017

Trail mix can be one of the easiest, healthiest snacks to take on the go. A homemade mix can be put together in only minutes using four simple steps. Whether you are taking it to the park, the trail, or the beach this summer, skip the sugar and salt laden store bought mixes and create your own favorite trail mix this week!

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Top Reasons to Take a Hike!

Posted by Mairead Callahan, RDN, CPT on July 19, 2017

Summer is the perfect time to start exploring local trails. Grab a friend (human or canine) and take a hike! Hiking is not just a fun outdoor activity, it is also a great workout with many health benefits. Here are a few great reasons why you should go hiking this weekend.

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Three Yoga Poses to Start Every Morning

Posted by Mairead Callahan, RDN, CPT on July 15, 2017

How you start your day can influence how you think, feel, and act the rest of the day. Start your day with a short peaceful, positive, and centering yoga practice. You do not need to make it to the studio and practice for a full hour to benefit from a daily yoga. Start every day with these three simple poses and you will be more centered, more open, and physically healthier. Repeat each pose 5 times and you will feel great starting your day.

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Do you have a Mantra?

Posted by Mairead Callahan, RDN, CPT on July 12, 2017

In the hustle of today, it is too easy to get lost in mundane tasks, tight deadlines, and stressful schedules. The practice of repeating mantras is like a mini-meditation to bring you back to a state of clarity and awareness. Mantras can sharpen mental focus, develop clarity, reduce stress levels, and promote healing, harmony, patience, or peace. Practicing a mantra allows you to become present with whatever challenge or resistance you may be facing, stay completely aware of yourself and your surroundings, and stay confident and positive.

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What’s all the Buzz about Buddha Bowls?

Posted by Mairead Callahan, RDN, CPT on July 5, 2017

What’s all the Buzz about Buddha Bowls?

Buddha bowls have proven to be all the range in 2017. You have probably seen these beautiful bowls on Instagram or Pinterest, but how do you make one and what is the big deal?

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Post Topics Healthy Eating

Weight Loss: Small Changes, Big Results!

Posted by Mairead Callahan, RDN, CPT on July 1, 2017

You will be surprised how decreasing a few calories here and there can contribute to huge weigh loss over time. Cutting 100 calories a day translates into a 10-pound weight loss over a year, cutting 200 calories a day leads to a 20-pound weight loss in one year!

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