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Down Home Dietitian - Healthy doesn't have to be hard.
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Wellness Tips

5 Tips for Happy, Healthy Holidays

 

Fasten your seatbelts and make sure your seat is in the upright position – we are on the runway for the holiday season! Cozy get-togethers, tasty dinners, and delicious sweets and treats await us! For some, the question is always: how can I stay healthy and still enjoy my holidays? Too many times we can struggle with this balance, finding ourselves dehydrated, bloated, and unhealthy come January, swearing “never again.” Or – just as unfortunately – stressing ourselves out so much about not affecting our health that we don’t actually spend any time enjoying our holidays. No more! Here are 5 practical, easy tips to enjoy a holiday season that won’t leave you ragged coming in to the new year.

 

1. Prioritize

Our natural tendency is to take a little bit of everything at any given holiday event. Often, though, we don’t even truly love all of these treats. Skim the spread and honestly ask yourself which items are sure to delight you. Which one would you be sad to leave without? Dish up and enjoy! If there are others that aren’t your favorites, don’t take them by default. Make sure to prioritize what you really love!

 

2. Set Yourself up for Success

It’s tough to enjoy a holiday when you aren’t feeling well, and we all know that certain foods (in certain amounts) affect us in uncomfortable ways. If a gathering is potluck-style, bring a food that you know leaves you feeling great. Then you know there will be at least one dish that won’t leave you feeling less than your best. If you don’t have the option to bring something, snack on some feel-good foods before you head out.

 

3. Take Your Time

Don’t rush the experience – eating holiday food is a seasonal delight to be savored. Make a plate, have a seat, and visit with a loved one as you eat. Take time to enjoy each bite and chew well (this helps with digestion as well as enjoyment)! After finishing your plate, give yourself 10-15 minutes before you go back for seconds. Our satiety signals sometimes take a bit to kick in. Waiting can help prevent painful over-fullness!

 

4. Hydrate Well

Most of the things that leave us feeling crummy after the holidays have to do with their dehydrating effects – sugar, salt, and alcohol are all culprits for leaving us dried out. That dehydration can lead to headaches, fatigue, breakouts, digestive issues, and more. You can make big strides to feeling your best by simply making sure to drink plenty of water leading up to, during, and after your holiday celebration.

 

5. Enjoy!

Do not let worries about your health or weight consume your holidays. Your mental health is a much larger part of your overall wellness than that Christmas cookie. Practice balance, give yourself grace, and enjoy every second with your family, friends and favorite foods.

 

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Recipes

Recipe: Veggie-Loaded Mac & Cheese

Macaroni and Cheese with butternut squash and cauliflower in the sauce

 

This creamy, delectable macaroni and cheese is the definition of comfort food. In an epic stroke of blended brilliance, this one-dish meal brings you lean protein, a mondo-dose of calcium and vitamin A, a full serving of vegetables, complex carbohydrates for sustainable energy, and all the cozy, cheesy winter vibes you could desire. The sauce contains an entire butternut squash and a cauliflower to boost the nutritional impact of this otherwise unassuming kid-friendly dinner.

An immersion blender can be a very helpful tool to make this recipe prep a snap, but it’s not necessary. You can use a regular blender, food processor, or even a potato masher (though the blend-ier options will get you a smoother sauce). To save time, you can also purchase the butternut squash and cauliflower already cubed (fresh or frozen).

Let me know in the comments if you give this recipe a try!

 

Veggie-Loaded Macaroni & Cheese

This creamy, delectable macaroni and cheese dish is the definition of a comfort food. Plus, each serving includes lean protein, vegetables, healthy complex carbs, and a mondo dose each of calcium and vitamin A.

  • 1 whole butternut squash
  • 1 head cauliflower
  • 1 1/2 cups brown rice macaroni (sub any whole grain or legume-based pasta if desired)
  • 1 cup shredded cheddar cheese
  • 1 block reduced fat cream cheese (8 ounces)
  • 2-3 Tbsp low fat milk
  • 1/2 tsp paprika
  • 1/2 tsp turmeric
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp salt
  • 1/4 tsp ground black pepper
  • 2 c diced ham
  1. Place a large pot of water on high heat to boil (include a strainer basket if you have one).

  2. Roughly chop cauliflower into large florets. Peel and cube butternut squash.

  3. When water is boiling, add butternut and squash and boil until fork tender, about 8-10 minutes.

  4. While vegetables are boiling, shred cheese.

  5. Strain vegetables from boiling water and add macaroni to same water. Cook according to package directions.

    Note: this adds flavor and nutrition to the noodles, but to save time, you can cook macaroni in a separate pot at the same time as the vegetables.

  6. While macaroni is cooking, place squash and cauliflower in a large casserole dish with cream cheese, cheddar cheese, milk, and seasonings. Using an immersion or stick blender, blend very thoroughly until sauce is smooth and creamy and there are no large pieces of vegetable remaining.

    Note: If you do not have an immersion blender, perform this step in a regular blender or a food processor and add to casserole dish when done.

  7. When macaroni is done cooking, drain and add noodles and ham to casserole dish with sauce. Stir until well combined.

1 serving contains: 352 calories, 20 g protein, 33 g carbohydrate, 15 g fat, 1026 mg sodium, 8.7 g saturated fat, 6.3 g fiber. It meets 25% daily RDA for fiber, 10% for iron, 26% for calcium, 27% for potassium, and 84% for vitamin C, based on a 2000 calorie per day diet.

Health notes: This recipe contains a higher sodium level than may support heart health with certain conditions. To reduce the sodium, cut the salt to 1/2 tsp and try chicken or chopped Canadian bacon in place of the ham.

Disclaimer: Products purchased through affiliate links will earn me a small commission at no extra cost to you. Please know that I only recommend products that I have used and believe in.

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Wellness Tips

9 Wellness Myths I Love to Hate

 

One of the great joys of being a dietitian is dispelling wellness-related myths. These bits of misinformation make people feel as though being healthy is unattainable, unrealistic, or downright impossible. Not to mention miserable! What is the point of being healthy if you’re living a miserable, restricted life? In the end, constantly hearing these myths leaves people feeling trapped! If they can’t meet these strict (and let’s face it, no fun) standards, then why even try to be healthier?

 

This list includes the wellness-related myths I hear most frequently from clients. I love to talk these through with my clients, explain what is actually true, and help them find realistic, healthy lifestyles they truly enjoy. Hopefully some of these explanations will give you a giggle and who knows? Maybe they’ll empower you to rock a healthy life you enjoy.

 

1. Carbs are bad for you and cause weight gain

This is probably the big kahuna and the myth I most frequently hear. Most of this is just couched in misunderstanding of what carbohydrates are and what they do in your body. Carbs are any food that breaks down into blood sugar. For some reason, society has collectively decided that blood sugar is evil. In fact, blood sugar is the fuel that our bodies use for energy. The truth is, if we undereat carbs, we are underfueling our brains and bodies. Often that underfueling leads to brain fog, slowed metabolism, low energy, depression, and/or anxiety. Also sadness, because carbohydrates are delicious. The metabolic effects of low carb diets lead people to gain more weight afterward than they ever lost in the first place, and that restriction is tough on our relationships with food. The solution is not to eat low carb.

Carbs themselves are not the problem. Overeating carbs, just like overeating in general, can lead to weight gain. The reason carbs get such a bad rap is because they are so easy to overeat. They are shelf stable, tasty, and not very filling. It is completely possible to regulate weight and blood sugar while including several portions of carb-containing foods per day. The key is to balance those carb foods with more filling foods like protein, healthy fats, and fiber to keep you full and fueled without weight gain.

2. Salad is pointless if you put toppings on it

Or any other incarnation of this statement – what’s the point of a healthy dinner if you eat dessert? Why bother ordering a water to drink with your burger and fries? Umm…because they are healthy options. Why not choose them? Having something that’s higher calorie or less “perfect” to eat does not eliminate the nutrition of something you eat with it. Adding croutons and dressing does not vacuum the vitamin K out of your greens or the fiber out of your snap peas. Eating dessert does not neutralize the healthy nutrients from your balanced dinner. The burger and fries do not somehow make healthful hydration irrelevant. Honestly, I would rather someone eat veggies with some butter or salad dressing than not eat veggies at all!

I frequently encourage my clients to prioritize the foods they love and make healthful changes in areas that they don’t hold as dear. Don’t discourage others (or yourself) from making the healthful choices that you prefer and choosing the delicious foods you enjoy. These are perfect examples of balance.

 

3. Fruit has too much sugar (carrots too)

This one is an offshoot of #1. Fear of carbs = fear of sugar. Most fruits and vegetables have some naturally-occurring sugars. Some believe they are to be avoided, primarily out of fear they will cause weight gain or blood sugar spikes. The good news is that the amounts of carbs and sugar in a serving of these foods is completely appropriate and does not cause these problems for most people. For example, most people need 30-60 grams of carbohydrate per meal, and 1/2 cup of most fruits contains 7-15 grams. One cup of carrots contains about 10 grams. You’d have to eat a LOT of carrots to exceed your carb needs – most people don’t have that problem!

On top of that, fruits and vegetables tend to have a built-in blood sugar buffer – fiber! Fiber has a complex structure that slows digestion and helps carbohydrates go into the blood stream at a much slower rate. That helps prevent blood sugar spikes and fat storage. Fear of sugar is no reason to pass up the vitamin and mineral benefits fruit has to offer. The take-home message: don’t fear fruit!

 

 

4. Fitness “doesn’t count” if you aren’t sweating

This one really torques me off. I recently had a sedentary client with chronic pain whose doctor told her that her newly established walking habit didn’t “count” because she wasn’t sweating for 30 minutes, 5 days per week. She came to me feeling so defeated (despite the fact that in two weeks she had worked up from 5 to 15 minutes of walking and had lost 7 lbs)! This isn’t the first case I’ve seen where people feel that because of their pain or fitness limitations that there’s “no point” to exercising. Even small bouts of movement carry myriads of benefits! Plus, when you haven’t been exercising regularly, your body is not efficient with movement and burns more calories doing less activity. As you gradually work up to more time or intensity, you adjust to your body’s needs. It’s a well-designed system. 🙂

 

5. Eggs are bad for you

Ahh the great misunderstanding of the 1990s. It’s pretty cut-and-dried at this point: egg yolks have a lot of cholesterol. We used to think eating cholesterol would raise our blood cholesterol. Turns out it doesn’t! Plus, eggs are a great complete protein source. Scramble away!

 

6. Eating “clean” and the all-or-nothing mentality

What does “eating clean” even mean? And how subjective a term is that anyway? Terms like that have formed this idea that being healthy is a wagon that you are either on or you’re off. This is SUCH a damaging mindset because it sets us up completely to fail. If we expect that we’re going to eat perfectly and completely eliminate anything with sugar or with flour or whatever the “clean eating trend” of the minute is, we’re liable to “fail.” I say fail with quotes because it is not a failure to eat tasty food. Plan to include all kinds of foods. Plan not to exercise every single day. That way, you can just continue on without guilt for eating a completely reasonable treat or taking a day off to lay around.

And in the words of Abbey Sharp, one of my fave RD Youtubers: wash your produce – now you’re eating clean!

 

anti-inflammatory fats to heal your gut

 

7. 2 grams protein per pound

Somewhere along the line came the idea that if protein is good for you, more protein must be better. More protein, more protein, more protein. Whether your goals are weight management or muscle gain, there’s someone out there who will push protein on you like it will be the magic wand to solve all your problems. Some bodybuilding blogs and forums recommend that those who weight lift regularly should eat 2 grams of protein per pound of body weight! Meaning, a 150-lb woman should eat 300 grams of protein per day. A deck of cards size of meat contains approximately 20-25 grams protein. Can you imagine eating that 12 times over…every day??? A 180-lb man would be aiming for 360 grams protein per day! Nuts!

For satisfaction, weight management, and muscle maintenance, you need much, much less than that. Studies show that you can maximize muscle gain/maintenance with 30 grams protein in a sitting.1-2 Any more than that and the extra protein gets filtered out by your kidneys. Basically, you’ve got really expensive pee and a lot of extra kidney stress.

 

8. Healthy food is more expensive

This one may not be as directly obvious, but it comes down to satisfaction and nourishment. 10 cents per ramen brick is pretty dang cheap, but how long does that sustain us? With very little protein, fiber, or healthy fat, most will find themselves hungry again in a short while, as is the case with a lot of the more processed foods. Nourishing whole foods like produce, lean proteins, and healthy fats may be more expensive, but will meet our nutritional needs and satisfy hunger for much longer than cheaper foods. If planned well, you can spend very reasonable amounts on healthful meals. Here is the first in a series I wrote about eating well on a budget, and how I feed our family of four on $100 per week. You can eat well on a budget!

 

9. Dietitians eat perfectly

It seems that everyone believes dietitians eat only organic sprouted raw cardboard – forget it! We are normal people who love ice cream and chips and cookies, as well as a delicious serving of roasted veggies or a great smoothie. Health is about balance, not restriction! Check out my series on what dietitians eat in a day here, here, and here!

 

 

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  1. https://pdfs.semanticscholar.org/892f/f156fe616e9c3312b148116259998c869978.pdf
  2. https://www.sciencedirect.com/science/article/abs/pii/S000282230900769X
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Wellness Tips

5 Tips for Long-Term Meal Planning

 

Let’s get right down to reality: grocery shopping is not that fun of an activity for most people. Right now during the COVID-19 pandemic, it can be even worse! What is grocery shopping like in your area right now? Here there are longer lines, emptier shelves, and though I totally understand the need for social distancing, it gives me middle school ostracization vibes. Since I’m trying to minimize my exposure (to COVID-19 and the discomfort of grocery shopping), I’ve decided to try to spread out my shopping to every 2 weeks instead of every week. This poses some logistical questions: how do you eat healthy meals for 2+ weeks when many fresh ingredients only last a week? How can you possibly remember everything you’ll need?

In the past, I’ve walked you through a step-by-step method for making a meal plan. If you haven’t read that post, go check it out for some necessary background info. Today I’ll take you through some tips to make that process work for meal plans longer than 1-2 weeks. This is useful if you prefer to/are only able to grocery shop once or twice a month. It’s especially applicable right now, while we’re trying to spend less time out of our homes!

 

1. Organize your meal plan by ingredient lifespan

To maximize nutrition and variety, plan your meals around the ingredients that will “make it” to each week. Balance this based on the fridge/freezer/pantry space you have. If you have less fridge space, you may rely more heavily on your freezer. If you’re lacking freezer space, you may rely more on canned or dry goods. If you lack pantry space, stuff canned goods in your shoes! I’m kidding…sort of. Stash ’em wherever you have to – you gotta eat!

Keep in mind that foods from weeks 2-4 can always be eaten sooner, but week 1 foods won’t necessarily make it to weeks 2-4.

Week 1

Proteins Vegetables Fruits Dairy/Calcium Grains/Starches Snacks
fresh or frozen meat

  • chicken
  • fish
  • beef
  • pork
  • sausage
  • bacon
  • deli meat

dry or canned beans

eggs

tofu

leafy greens

asparagus

eggplant

mushrooms

tomatoes

snap peas

cucumber

zucchini/yellow squash

avocados

bananas (peel and freeze after 1 week if uneaten)

tomatoes

grapes

clementine oranges

lemons/limes

fat free or 1% milk

fat free or 1% yogurt

plant-based milks (make sure they are fortified with calcium and vitamin D)

low fat cottage cheese

cheese

tofu

whole grain pasta

brown rice

quinoa

potatoes

sweet potatoes

whole grain bread products

whole grain cereals

fresh veggies with hummus

apples with peanut butter

grapes and cheese

whole grain crackers with cheese

tortilla chips with salsa and cottage cheese

dark chocolate

Week 1 Meal ideas: chef salad, deli meat sandwiches, salmon with grilled or roasted asparagus, tacos, hamburgers, veggie scrambles/frittatas, Greek cucumber and tomato salad, Buddha bowls

 



 

Week 2

Proteins Vegetables Fruits Dairy/Calcium Grains/Starches Snacks
frozen meat*

  • chicken
  • fish
  • beef
  • pork
  • sausage
  • bacon

canned salmon, tuna, or chicken

dry or canned beans

eggs (hard-boil after 2 weeks if uneaten)

tofu*

cabbage

carrots

broccoli

cauliflower

beets

butternut or acorn squash

bell peppers

onions

apples

oranges

pineapple (buy under-ripe or canned)

watermelon

frozen berries

frozen bananas (leftover from week 1)

fat free or 1% milk* (take out to thaw 2-3 days before you need it)

fat free or 1% yogurt (individual containers will last 2 weeks)

plant-based milks (make sure they are fortified with calcium and vitamin D)

cheese

tofu*

whole grain pasta

brown rice

quinoa

potatoes

sweet potatoes

whole grain bread products* (take out to thaw 1 day before you need it)

whole grain cereals

whole grain crackers with cheese or canned tuna/chicken

trail mix

whole grain chips (e.g. Sun Chips, Food Should Taste Good tortilla chips)

frozen edamame (microwave and salt!)

yogurt with frozen berries & granola

dark chocolate

*Freeze as soon as you get home from shopping.

Week 2 meal ideas: stir fry (use any protein you like!) with rice, BBQ chicken w/coleslaw, beef stew, butternut or acorn squash soup, chicken parmesan w/spaghetti, broccoli/cauliflower chopped salad, pita pizzas, Asian chopped cabbage salad, pork chops with steamed broccoli, loaded baked potatoes

 

 

Weeks 3-4

Proteins Vegetables Fruits Dairy/Calcium Grains/Starches Snacks
frozen meat*

  • chicken
  • fish
  • beef
  • pork
  • sausage
  • bacon

canned salmon, tuna, or chicken

hard-boiled eggs (made in week 2)

dry or canned beans

tofu*

canned/jarred veggies

  • peas
  • green beans
  • beets
  • diced tomatoes
  • roasted bell peppers
  • pickled asparagus

frozen mixed vegetables

vegetable-based sauces

  • marinara
  • salsa
  • pesto

onions

canned peaches or pears (look for those canned in juice and top with a dollop of light whipped topping – yum!)

frozen berries

frozen bananas (leftover from week 1)

dried fruits

  • raisins
  • cranberries
  • cherries
  • mango
  • pineapple
  • bananas
fat free or 1% milk* (take out to thaw 2-3 days before you need it)

fat free or 1% yogurt* (take out to thaw 1-2 days before you need it)

plant-based milks (make sure they are fortified with calcium and vitamin D)

tofu*

whole grain pasta

brown rice

quinoa

potatoes

sweet potatoes

whole grain bread products* (take out to thaw 1 day before you need it)

whole grain cereals

beef or turkey jerky

fruit leathers

trail mix

whole grain chips (e.g. Sun Chips, Food Should Taste Good tortilla chips)

frozen edamame (microwave and salt!)

dark chocolate (yes it’s on EVERY. SINGLE. WEEK…you can tell the haters your dietitian said so)

*Freeze as soon as you get home from shopping.

Week 3-4 Meal Ideas: chili with tortilla chips, deviled eggs with pickled veggies, tuna casserole with frozen peas and carrots, tuna fish or egg salad sandwiches, smoothies, spaghetti with green beans, jambalaya

 



 

2. Include “catch-all” meals 1-2 times weekly

 

 

“Catch-all” is the term I use to affectionately refer to meals that are delicious with nearly any combination of vegetables. These are super useful when you’ve got odds-and-ends produce left over from other meals. Think curries, soups, stir-fries, scrambles, etc. Schedule 1-2 of these in each week to use up whatever produce you have milling around or that is nearing it’s early end to make sure it doesn’t go to waste.

If you’d like more ideas for catch-alls, check out this post I wrote entirely about these nifty meals!

 

3. Have some “plan B” meals available

“Plan B” meals are my term for meals you can make entirely from frozen or shelf-stable ingredients. Essentially, they are “week 3-4 meals” that aren’t part of your actual meal plan. I always keep 1-2 meals worth of “plan B” meals available for when the inevitable happens to your plan A. Maybe you had to use up your ingredients early because they were going bad, or maybe some hungry family member unknowingly ate your entree for Friday’s dinner. You’ll save yourself a lot of stress if you keep one or two of these handy just in case.

 



 

4. Check your staples before you shop

Shopping for several weeks at a time can make it tough to anticipate all of the kitchen and household needs you might run into. When I plan for a big shop, I’ve learned I must actually take the time to check (yes, open the cupboard and look at) my storage of all of our household staples. Otherwise, I forget that I used up the garlic powder or I don’t notice that my husband used the last Band-Aid. Even worse for a lockdown situation, I might not realize that my teenage son killed the last of his deodorant (yipes)! You don’t want to have to wait 3-4 weeks for some of these necessary staples. Take the time to check it. I know it’s annoying, but the 5 minutes it takes is worth it. Use a staples list to help you out (you can find a pre-made one here, or see mine in this post). Don’t forget spices, hygiene products, and pet supplies!

 

5. Store it the right way

 

Spend some time making sure you are properly storing your produce for maximum freshness. I’m constantly learning new ways to store veggies to keep them longer! Check out some of my favorite tips for storing produce:

  • tomatoes: keep them out of the fridge and intact (on the vine if possible)
  • carrots: store point down in a jar of water in the fridge to retain crispness
  • spinach/lettuce: remove plastic and store unwashed in an airtight container with a folded paper towel
  • mushrooms: store in a breathable bag (paper bags work well) with a folded paper towel
  • broccoli: store naked in the produce drawer
  • onions/garlic: store at room temperature in a cool, dry place
  • potatoes: store at room temperature in a cool, dry place
  • butternut or acorn squash: store at room temperature in a cool, dry place
  • bananas: break apart bunches and store separate from other produce (bananas can ripen other produce more quickly)

 



 

I hope these tips have helped you navigate long-term meal planning! Leave me a comment and let me know what was useful (or other posts you would like to see)! Stay safe and healthy!

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Wellness Tips

A Practical Way to Address Emotional Eating

 

Does lockdown make you wonder if you might have a problem with food? Do you find yourself craving sugar or bingeing on snacks or treats, especially at nighttime? This is exacerbated by the fact that we are all home (ALL the time), and all that tasty food is right there for the taking. There are several steps you can take to identify or overcome emotional eating. The first and most important thing is to determine what causes your food cravings. Determining the cause will help you discover whether or not you have a food addiction or if there is another potential cause for your food cravings.

 

How to Determine what triggers your cravings

Check in with your intakes 

Most of the time, cravings are a response to a need for fuel. Many of my clients get cravings in the evenings, especially for sweets or salty snacks, because they are undereating either carbohydrates or calories throughout the day. More than half of my clients who are trying to lose weight are actually undereating, so honestly assess the possibility that you might be over-restricting. Common symptoms include low energy, poor sleep (or sleeping too much), brain fog, fatigue, memory issues, anxiety, emotional dysregulation/moodiness, and food cravings (especially cravings for carbohydrates or sugar). There’s nothing wrong with eating those foods, by the way, but we want to be in a place of intentionally choosing to eat them because we will enjoy them, not feeling compelled to eat them because your body is just so. Dang. Hungry!

If you aren’t sure (most of my clients assume they need to eat less than they actually should), find a Registered Dietitian to help you know how much you should actually eat. I’m still offering video appointments during the lockdown! Most adult clients should be eating more than 1400 calories and well over 100 grams of carbohydrate daily (even if you’re trying to lose weight or if you have diabetes). Calorie tracking apps and online calculators are often inaccurate.

 

   

 

Assess your emotions

If you are certain you are meeting your body’s needs and you still struggle with a compulsion to eat unhealthful foods on a regular basis, try looking at your emotions. The second most common cause of food cravings has to do with dopamine, a neurotransmitter in the brain that makes us feel content. Negative emotions are usually paired with low dopamine. The brain sees low dopamine as a problem that needs to be fixed and will often go hunting for a way to raise it. Eating delicious food is a quick way to get a rush of dopamine. So, often our brains will go straight to the fridge to fix the problem! Your brain doesn’t care if you eat ice cream, it only wants dopamine.

  1. Ask yourself if you are experiencing a negative emotion. Boredom, loneliness, stress, anxiety, and depression are common culprits.
  2. If the answer is yes, the first line of attack is to try to raise dopamine in a way that doesn’t involve food. You can do this by turning to an activity that you truly enjoy. Calling a friend, doing a crossword, going for a walk, or reading a book are examples of activities my clients have used. The key is that you enjoy it – otherwise it doesn’t raise your dopamine!
  3. Sometimes you don’t have the time to do an alternative activity, so the next line of attack is to try to find a healthier food option. Craving salty snacks? Go for a couple handfuls of tortilla chips with salsa,  pretzels, or whole grain chips or crackers (Sun Chips and Triscuits are great options). Sweet tooth calling out to you? Try frozen grapes,  graham crackers, or berries with vanilla yogurt or whipped topping. Finally, if you know that a healthier activity or alternative will not do the trick, it’s not a failure.
  4. Try to moderate the amount of a craved food that you eat. Three to four bites of a desired food can cause the peak amount of dopamine response within the following 10-15 minutes. The take-home message? Rather than eat continually until your dopamine peaks and you feel better, try to savor that tasty food for 3-4 bites then wait 10-15 minutes. After that, reassess to see if you still feel like you need more.
  5. If you are certain that you really want the food you’re craving, go for it! It is not a failure to eat food you love. Do not feel bad about it! Food is meant to be enjoyed. The most important thing is that you choose to eat intentionally and not because you are underfueled or you feel out of control.

Seek an outside opinion

If you have evaluated the above topics and are still struggling to get to the root of your food cravings, it could be possible that you have a food addiction. Evaluation for food addiction is still in its early stages. Researchers from Yale University have created a food addiction scale but the scoring system is complex and it is not widely used. For now, the best method is to meet with a Registered Dietitian and a Licensed Mental Health Counselor. Since food addiction by nature is a crossover between mental health and food habits, each professional can have a valuable perspective. If it turns out that you do have addictive food behaviors, a holistic treatment plan will involve them both as well.

 

 

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Eating Well on a Budget Wellness Tips

Baking and Cooking Substitutions

Cook and bake with what you have

 

Since we’re all trying to stay home and avoid random trips to the store, it can be tough to cook when you don’t have all of the ingredients your favorite recipes call for. The good news is, there are often many ways to swap things out, and you may find alternatives that you like better than the original!

Start off with this list of ideas to keep you cookin’. Keep in mind, all of these swaps can go the other direction too!

 



 

If your recipe calls for… You can use… Things to note
sour cream plain yogurt (or Greek yogurt)
cream 1 c. milk + 2-3 Tbsp melted butter
egg (in baking) 1 Tbsp chia or flax seeds soaked in 3 Tbsp water (1 egg equivalent)

OR

1/2 mashed banana

These alternatives will replace the binding properties of an egg in baking, but not necessarily the flavor of an egg.
baking powder 1 part baking soda + 2 parts cream of tartar This is actually the recipe for baking powder – you can make it at home anytime!
cream of tartar 1 part white vinegar + 1 part lemon juice
cream cheese cottage cheese, pureed until smooth
bacon bacon bits, Canadian bacon, ham to replicate the flavor of bacon only, use liquid smoke
bread crumbs crackers, oats, or stale bread (blend to crumb in food processor), crushed bran cereal for seasoned bread crumbs, add salt and herbs like parsley, oregano, and rosemary
rice pasta, couscous, bulgur, quinoa, barley, potato flakes
syrup for sweetness/flavor applesauce
wine broth add some vinegar for tartness/flavor if desired
raisins dried cranberries, blueberries, or cherries, chopped dried apples, chocolate chips
vinegar white wine, lemon or lime juice, sauerkraut juice (yes, really!)
mayonnaise plain yogurt, sour cream
broth boullion cube/paste/powder
butter shortening, margarine, oil Most oils will not work well to substitute for butter in pastry baking, because it requires the fat to be solid. Coconut oil will sometimes work.
brown sugar 1 c white sugar + 1 Tbsp molasses This is the recipe for brown sugar – you can make it at home anytime!
buttermilk plain yogurt or 1 c. milk + 1 Tbsp lemon juice or white vinegar
dark corn syrup molasses, maple syrup, light corn syrup + brown sugar
light corn syrup honey
tomato sauce 1 part tomato sauce + 1 part water
cinnamon nutmeg
beer apple cider vinegar, beef broth
fresh herbs 1/3 recommended amount of dried herbs
hot sauce 3 parts cayenne pepper + 1 part vinegar, diced jalapeños
salt crushed boullion cube, soy sauce, parmesan
flour (for thickening soups or sauces) 1/4 c. cornstarch + 2 Tbsp cold water, potato flakes
pesto sauteed spinach or kale + garlic + olive oil + salt Add pine nuts and some parmesan cheese if you have them!

 



 

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Continue reading
Keto

Is the keto diet anti-inflammatory?

Depending on who you ask, you might find anti-inflammatory recommendations that encourage complete elimination of sugar and carbohydrates to decrease inflammation. This reasoning is often used as support for a keto diet ____. As is frequently the case, though, those recommendations are likely unnecessary extremes and everything is case-by-case. For one thing, you can probably achieve the anti-inflammatory benefits you’re looking for while still including well chosen, nutrient dense complex carbohydrates. Secondly, why over-restrict if we can still enjoy some tasty treats in moderation? That’s how we balance meeting health goals and living a life we love! So what does the research actually say about carbs and inflammation?

Multiple studies have linked consumption of concentrated sugar and simple carbohydrate consumption with increased levels of inflammation.1-2 A long time ago I talked in this post about what happens when we eat carbs and how we break them down into blood sugar to use as fuel. Those fuels are stuck in the blood until insulin comes around to let them in to our cells.  Research draws a strong link between chronic inflammation and insulin resistance.3 This is a vicious cycle because insulin resistance means that blood sugars get stuck in the blood without a way out, causing fat storage and inflammation.4 Stored fat then produces inflammatory factors which make insulin resistance worse! Not fair.

So what can we do about it? Well, we can aim to cut inflammation off at the pass by changing parts of our lifestyle and the foods we eat to combat inflammation and give our cells a helping hand with that blood sugar. With regard to carbohydrates, we can do a couple of things specifically:

  1. Focus on eating more complex carbohydrates than simple carbohydrates like sugar. What does that mean? Well, complex carbohydrates are long chains of sugars that take much longer to digest, break down, and enter our blood, thus making our blood sugar much more stable (and preventing inflammation from blood sugar spikes). Simple carbohydrates are individual sugars or tiny chains of sugars that break down very quickly and enter the blood rapidly, causing a sharp spike in blood sugar that is inflammatory. Complex carbohydrates like whole grains, beans, and vegetables are connected with lower levels of inflammation.5 Same goes for high-fiber carbohydrates like fruit.
  2. Avoid eating too much carbohydrate at once. Just like with diabetes, the key to preventing carbohydrate-induced inflammation is keeping the blood sugar from going too high. Eating controlled amounts of carbohydrate throughout the day can help keep your energy up and your inflammation down.

 

  1. http://ajcn.nutrition.org/content/94/2/479.short
  2. https://www.hindawi.com/journals/mi/2013/509502/abs/
  3. https://www.jci.org/articles/view/19451
  4. http://www.jbc.org/content/280/6/4617.short
  5. https://www.ncbi.nlm.nih.gov/pubmed/17391554
Continue reading
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Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

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https://youtu.be/xz9u4pUPFA0

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beckiparsons.rd.ep

I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
➢ Registered Dietitian
➢ Exercise Physiologist

Functional Dietitian | Exercise Physiologist | Speaker
Can’t see a difference? Neither can I. Because Can’t see a difference? Neither can I.

Because it’s only been 1 month.

Since my back surgery I’m focusing on form and the safety and longevity of my body rather than progress for progress’ sake.

Some important things to know:

🧠The first 6 weeks of any new workout program yield mostly neural changes - your brain is building pathways to your muscle fibers.

💪After the pathways are built, you’ll start to see more noticeable changes in your muscles.

😬 Got a guess at the average quit time on new workout programs?

😩 4-6 weeks…just before visible changes really kick in.

My point? KEEP AT IT. Be patient. 

If you started a new exercise plan for the new year, beat the 4-6 week quit time. Expect results for fat loss or muscle gain in months, not weeks.

Set yourself up for success and find your non-scale motivators.

👍 Follow my account to see my 6-week+ pictures, because we’ll be able to see it, with patience and persistent consistency.

We got this. 😉💪

#workoutmotivation #exercise #strengthtraining #bodyweight #weightloss #loseweight #progressphotos #sciatica #microdiscectomy #persistentconsistency #herniateddisc #lowbackpain #bodyweightworkouts #patience #fatloss #musclegain #bepatientwithyourself
I’m here to get my clients un-stuck. Being heal I’m here to get my clients un-stuck.

Being healthy is not always easy, but it shouldn’t have to be so hard either. It gets hard if:

❌ Your body doesn’t digest, absorb, or metabolize properly

❌ Your hormones are out of whack

❌ Your metabolism is totally freaked out

❌ There’s so much information you’re totally confused about what to do with food and fitness

❌ You struggle to fit healthy habits into your busy lifestyle

The good news?

Any and all of that can be addressed.

✅ Functional testing to ensure your body is working properly (and holistic integrative fixes to get you back to 100% function ASAP)

✅ Clear-the-air classes to show you what is worth your focus and what you can stop stressing about

✅ 1:1 coaching to tailor healthy habits to your lifestyle, preferences, family, and budget

DM me or drop a “Me!” in the comments if you’re ready to experience healthy that isn’t so freakin’ hard. 😘

#dietitian #weightloss #healthylifestyle #functionalnutrition #functionalmedicine #integrativemedicine #healthyeating #eathealthy #dietitian #wellnesscoach #healthcoach #nutritionist #bariatric #vsg #wls #wlsjourney #bariatricsurgery #type2diabetes #guthealth #hormonehealth #pcos #sustainablewellness #healthynothard #fitness #workout #exercise
Stop shaming people for enjoying their food! Eat Stop shaming people for enjoying their food!

Eat the things that bring you joy.

Make healthy changes elsewhere.

Support your soul foods with foods that nourish your body.

Like and follow to see the whole Nutrition Gatekeeper series!

#emptycalories #enjoyyourfood #nutrition #gatekeepers #nofoodshame #thingsnuteitiongatekeeperssay
And there are dozens more… Brain fog, sleeping And there are dozens more…

Brain fog, sleeping too much, not sleeping enough, digestive issues, slow healing, worsened depression and anxiety…

Basically, if your body isn’t getting the nutrients it needs, anything else in the body can go wrong.

I share this for anyone who is considering a low-calorie, high-exercise life in the next couple of weeks.

DON’T MAKE IT SO HARD!

Not only is that a miserable existence, you’re actually leading your body into a slower metabolism, totally freaking it out, and teaching it how to store fat better in the future.

Instead, if you want to lose fat, try:

✨ Increasing the amount of fruits and veggies you eat by adding 1/2-1 c at each meal. They take up a lot of space for not a lot of calories, so if you stop eating at the same fullness level you’ll end up with slightly fewer calories overall.

✨ Taking a short walk (or other movement you enjoy) for 10-15 minutes a few times a week to start. Work that up to 20-30 minutes after you establish the habit.

✨ Be patient. Losing fat and keeping it off is not a quick business…it’s a slow and steady vibe. Doing it in a way that supports your metabolism will leave you FAR healthier in 6 months than a quick fix now that drops 30 lbs, lowers your metabolism, and causes you to gain it all back.

Trust the process. 😌

Like and share to your story to keep your friends from a molasses-in-January metabolism this New Year!

#weightloss #diet #fatloss #healthcoach #dietitian #metabolism #slowmetabolism #fastmetabolism #metabolichealth #sustainablewellness
I don’t hand out fish around here. 🐟 I pass o I don’t hand out fish around here. 🐟 I pass out fishing rods and teach you to use them. 🎣

For me as a coach, I haven’t done my job just because you met a health goal.

🌟I’ve done my job if you understand how you met it. 
🌟 If you have the skills to continue the habits that got you there. 
🌟  If you can look critically at unhealthy info and recognize why it won’t serve you.
🌟 If you can keep perspective when things seem to be moving more slowly than you’d like.
🌟 If you can give yourself grace and do your best when life gets rocky instead of giving up and calling yourself a failure.
🌟 If you can recognize the value of nourishing and listening to your body rather than manhandling it in to submission.

That’s when I’ve done my job.

#wellnesscoach #dietitian #registereddietitian #nutritionist #fitness #healthcoach #exercise #mindfuleating #healthcoaching #sustainablewellness
Liz came to me looking for help with PCOS and horm Liz came to me looking for help with PCOS and hormone regulation to start her family. 

She now has a healthy 2-year-old and is rockin’ it with regular exercise, much improved blood sugar, and a low-pressure relationship with food.

Check out her story!

#testimonial #clientjourney #pcos #hormones #hormonehealth #hormoneregulation #insulinresistance #fertility #womenshealth #infertilitysupport
🥛All dairy is NOT inflammatory! Truth bombs: 🥛All dairy is NOT inflammatory!

Truth bombs:

💥Dairy will be inflammatory to you if you have a sensitivity, intolerance, or allergy to it.

💥 The type of fat that naturally occurs in dairy (saturated fat) is inflammatory and is linked with worse outcomes in inflammatory conditions like diabetes and dementia.

👍 Dairy is an awesome source of protein and our most concentrated source of calcium.

👍 Be aware of your overall saturated fat intake and do the dairy limbo - go as low-fat as you can go and still enjoy it!

👍 If you’re symptomatic with dairy or feel it is causing inflammation, get tested for lactose intolerance, dairy allergy, and intestinal damage/inflammation.

#inflammation #dairy #gotmilk #calcium #saturatedfat #antiinflammatory #nutrition #gatekeepers #thingsnutritiongatekeeperssay #diet #dietitian #nutritionist
💫 Share this one ALL DAY LONG!! 💫 The jour 💫 Share this one ALL DAY LONG!! 💫 

The journey to healthy is NEVER a straight shot but if we could cut down on the detours into Dietlandia THAT’D BE GREAT.

Share to help your friends and family save some time, suffering, and let’s just say, digestive disturbances. 😉😘

#dontdiet #sustainablewellness #fitness #strengthtraining #health #newyearsresolutions #getfit #losingweight #weightloss #healthynotskinny #dietitian #nutrition #persistentconsistency
Save this post!! Hormones basically control every Save this post!!

Hormones basically control everything in your body. When they get wonky, all kinds of things can go wrong.

If you’re suffering from any of these symptoms, know that it isn’t “normal,” and that you don’t have to live with it! Try this:

☑️ Make sure that you move AND rest regularly. Six days a week of high-intensity exercise is too much for your adrenal system. Sorry, not sorry. Switch it up for lower intensity exercise like yoga, Pilates, or muscular endurance strength training a couple days a week.

☑️ Incorporate as many different plant foods as you can throughout the day…it’s easier than you think. One smoothie or oatmeal with fruits, seeds, and almond or peanut butter can easily have 8 or more plant foods in it. Add a salad, mixed veggies, or a veggie soup at some point and you’ve got another five.

☑️ Have a cortisol reduction plan. This means regular activities you do to blow off steam and relax. From nature walks to reading, from deep breathing to journaling, from meditative martial arts to music, there’s something for everyone. Find your things and plan to do them regularly.

☑️ Eat at least one fat source at every meal: nuts (PB and AB count!), seeds, avocado, fish, meat, dairy, or oils.

☑️ Eat enough. This is tough to make a blanket statement for, as everyone’s needs are different. But if you’re worn down and things in your body don’t seem to be working properly, you are likely undereating. Find a dietitian to help you dial in if you aren’t sure.

If implementing these hormone health strategies doesn’t help, dig deeper. Find a functional doctor or dietitian who can run some hormone testing and get to the root of the problem. Sometimes it takes more than lifestyle changes to solve.

Save this post and come back to it.
Share it with someone you know who is suffering these symptoms.

#hormones #hormonehealth #functionaldietitian #hairloss #health #pcos #adrenalhealth #cortisol #wellness #exercise #fitness #restday #insomnia #pms #painfulperiods #periodsymptoms #dietitian #nutritionist #nutrition #symptomfree
Share this post with your workout buddy...or tag s Share this post with your workout buddy...or tag someone to ask them to BE your workout buddy!

The secret to improving your health is persistent consistency.

No hack,
no cleanse,
no diet,
no supplement,
no tonic,
no juice...

Persistent consistency with:
Mindful fueling.
Regular movement.
Hydration.
Sleep.
And having an exercise buddy doesn't hurt!

Share this with your gym buddy to let them know you appreciate them! 😉
Tag someone you would LIKE to be your workout buddy! 💪

#fitness #gymbuddy #workoutmotivation #accountability #health #healthy #exercise #mindfuleating #nutrition #dietitian #trainer #personaltrainer #exercisephysiologist #persistentconsistency #running #weightlifting #cardio #strengthtraining #gymrat #sustainablewellness #registereddietitian #nutritionist #fuel #friends
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