Chickpea Peanut and Spinach Curry

We’ve reached Week 3 of our "Build and Bake Meals" series!

Today, we're spicing things up with a delicious baked curry. This dish is filling and packed with flavors that'll make your taste buds dance. 💃🏻

Today's Meal: Baked Chickpea, Peanut, and Spinach Curry

Enjoy the comforting blend of chickpeas and sweet potatoes in a creamy peanut butter and coconut milk sauce, all with a kick of curry spice. It’s a perfect meal for a chilly evening.

Check out this quick video that demonstrates how to prepare this recipe 👩‍🍳.

Serves: 4

🥣 Ingredients:

• 1/2 cup onion, chopped

• 2 garlic cloves, minced

• 1 tsp ginger, minced

• 2 sweet potatoes, peeled and chopped

• 2 cups spinach, chopped

• 1 cup coconut milk, canned

• 2 Tbs peanut butter, smooth

• 2 Tbs vegetable oil

• 2 Tbs curry powder

• 1/2 tsp salt

• 15 oz diced tomatoes

• 15 oz chickpeas, drained

• 1/4 cup water

👩‍🍳 Let's Cook:

1. Prepare: Preheat the oven to 375° F. Get your veggies ready and whisk the coconut milk with peanut butter.

2. Cook Veggies: Mix oil and curry powder in a roasting pan. Add onion, garlic, ginger, and sweet potatoes. Stir to coat and bake for about 15 minutes until the sweet potatoes soften.

3. Build: Take the pan out, add tomatoes, chickpeas, water, and the coconut milk mixture. Mix well and bake for another 15 minutes.

4. Finish Off: Remove from the oven, stir in the spinach, and let it sit until the spinach wilts.

5. Serve: Season with salt and pepper to taste and enjoy this hearty curry.

👍 Why This Meal Is Great:

• High in Protein and Fiber: Chickpeas are a great source of protein and fiber, which are excellent for digestion and keeping you full longer.

• Rich in Nutrients: Sweet potatoes are packed with vitamins A and C, which are great for your immune system.

• Healthy Fats: Coconut milk and peanut butter add a creamy texture and provide healthy fats that are good for your heart.

• Flavorful and Spicy: The mix of curry powder, ginger, and garlic gives this dish warmth and spice.

That wraps up our three week series of easy, baked dinners. We hope you’ve enjoyed these recipes and they’ve added some new favorites to your meal rotation!

Baked Cod with Fennel and Tomato Sauce

Dear [Recipient's Name],

It’s Day 2 of our "Build and Bake Meals" series! Tonight, we're making a simple and tasty baked cod dish. This meal is full of flavor and easy to put together, perfect for a weeknight dinner.

Today's Meal: Baked Cod with Fennel and Tomato Sauce

This dish pairs the mild taste of cod with sweet fennel and a rich tomato sauce. It's a healthy meal that looks and tastes great.

Check out this quick video that demonstrates how to prepare this recipe 👩‍🍳.

Serves: 4

🥣 Ingredients:

• 2 1/4 lbs cod filets

• Salt and pepper, to taste

• 2 fennel bulbs, thinly sliced

• 1 onion, sliced

• 1/4 cup olive oil

• 2 cups tomato sauce

• 1 cup spinach, chopped

• 1/2 cup kalamata olives, pitted

• 1/2 tsp crushed red pepper (optional)

👩‍🍳 Let's Cook:

1. Prepare: Season the cod with salt and pepper. Slice the fennel and onion, chop the spinach.

2. Cook Veggies: Mix onion and fennel with olive oil and bake at 350°F until soft, about 10-15 minutes.

3. Build: Stir in tomato sauce, spinach, olives, and crushed red pepper if using. Place the cod in the sauce.

4. Bake Again: Put everything back in the oven for 15 minutes or until the cod flakes easily with a fork.

5. Enjoy: Serve your flavorful fish and veggies hot.

👍Why This Meal Is Great:

• Good for Your Heart: Cod is low in fat but high in protein and omega-3 fatty acids, which are good for heart health.

• Helps Digestion: Fennel can help the digestive system and adds a light licorice flavor.

• Nutrient-Rich: Spinach is loaded with iron and vitamins for your overall health.

• Full of Flavor: Olives and tomato sauce add a delicious Mediterranean touch.

Check back tomorrow for another quick and delicious recipe. Enjoy your meal tonight!

P.S.: Show off your dinner! Post your photos on Social Media with #BuildAndBakeMeals.

Baked Chicken Cacciatore

Let’s kick off our "Build and Bake Meals" series, where simplicity meets savory. Tonight, we're creating an Italian classic that's as robust in flavor as it is easy to prepare.

Today's Feature: Baked Chicken Cacciatore

Enjoy the rich flavors of this straightforward recipe that promises to transport your dinner table to the Italian countryside. Using just a handful of ingredients, this dish perfectly balances hearty chicken with the rustic taste of tomato and olives, all baked to perfection.

Check out this quick video that demonstrates how to prepare this recipe 👩‍🍳.

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Serves: 6

🥣 Ingredients:

• 6 chicken thighs, bone-in with skin

• 1 Tbs oregano

• Salt and pepper, to taste

• 1 onion, sliced

• 1 bell pepper, sliced

• 1/4 cup olive oil

• 2 cups tomato sauce, prepared

• 1/2 cup green olives

👩‍🍳 Preparation & Cooking:

1. Prep: Season chicken with salt, pepper, and oregano. Lay out the sliced onion and pepper in a roasting pan coated with olive oil.

2. Bake: Place the chicken thighs over the vegetables and roast at 375°F for 20 minutes.

3. Build: Add tomato sauce around the chicken pieces, sprinkle with olives, and return to the oven. Bake until the chicken is thoroughly cooked, about 10 more minutes.

4. Serve: Enjoy the chicken with some sautéed greens and a fresh salad.

👍Why This Meal Is Great:

• Rich in Nutrients: Chicken thighs are a fantastic source of protein, essential for muscle repair and growth. They also offer more iron and zinc compared to chicken breasts.

• Antioxidant Boost: Tomatoes are rich in lycopene, an antioxidant that can reduce inflammation and protect against various diseases.

• Heart-Healthy Fats: Olives and olive oil provide monounsaturated fats, known for their benefits in reducing heart disease risk.

• Fiber and Vitamins: Onions and bell peppers are high in dietary fiber and vitamin C, supporting immune health and digestion.

Stay tuned for tomorrow's [next week’s] recipe, where we continue to simplify gourmet cooking. Happy baking!

P.S. Please let me know how this goes!

Scarcity Mindset

This is when you feel like you are not enough (you are) in terms of appearance, strength, talent, intelligence, or that you are lacking in something like money, friends, a nice house, great car, and on and on and on. We often have this kind of mindset when we compare ourselves to others.

We live in a culture of never enough where we constantly see we are not enough and then we are sold products that will making us enough. We are inundated with images and media that tell us we NEED these products to make us whole. This makes us feel like we are never enough. Like we can’t accomplish our health goals.

If you have a scarcity mindset, you might be:

setting goals based on what you believe you are supposed to be doing to get your health back

unhappy when you achieve a goal but it only brings temporary happiness

saying you will never have your health or enough time or enough sleep or….

looking at other women and thinking you won’t have what they have

showing anxiety or worry about the thought of sharing your thoughts about diet changes

expressing behaviors or words that align with the fear of missing out- overeating or eating foods that harm your body due to fear of not being able to eat like that again

What you can do to kick scarcity to the curb

1. Be grateful for something- focus on all the amazing things you have. It will show you that you are and you have enough. Name 3 things you are grateful for each day. Whatever you can feel good to you in the moment, notice it and be grateful.

2. Curate your social media if you are on it or have not deleted it. Audit your social media to see if it is focusing on showing you lack. Don’t wallow in others highlight reels, accomplishments, and perfectly crafted posts- it can lead to feelings of inferiority and lack.

3. Don’t should yourself. Women feel like there are a lot of shoulds resting on their shoulders. Combine that with. negative feelings about your health (and your body) and it is a recipe for guilt and shame. Societal norms lead us to a set of standards, behaviors, and appearances that we come to believe we should meet. How should we look? How should we feel (healthwise)? We have to stop doing that.

4. Avoid negative self talk - what are you saying to yourself? Do you say things to yourself that you would never say to anyone to their face?

Top 5 nutrient deficiencies (B6, B12, C, D, and Fe)

It’s proven: 31 percent of people in the United States are at risk for a deficiency in at least one vitamin or mineral essential for good health. It may be hard to imagine that we don’t get enough nutrition when we see an abundance of food available 24/7, but it’s true. A recent study showed the top five nutrients many of us need more of.

Should you be concerned about being low in one or two vitamins or minerals? In a word, yes. That’s because vitamins and minerals are essential for optimal health. Being low may not cause immediate symptoms, but it puts you at risk for many serious diseases that can affect your brain, heart, blood, immune system, metabolism, bones, mental health, etc. Nutrients are key pieces your body needs to maintain all of your systems in good working order. Missing just one or two pieces can throw off the delicate balance you need to be healthy and feel great. That’s because most nutrients don’t have just one vital role to play within the body, they play many, many vital roles.

How would you even know if you’re at risk for a nutrient deficiency? It’s not always obvious. Sometimes symptoms aren’t felt for a long time and sometimes they’re very vague and non-specific. For example, fatigue, irritability, aches and pains, decreased immune function, and heart palpitations can be signs of many things, including a nutrient deficiency. This article goes over the five most commonly deficient nutrients, some of the more obvious symptoms, and foods that are high in each so you can get enough.

1 - Vitamin B6

The number one most common nutrient deficiency in the US was Vitamin B6. This vitamin is important for your blood, brain, and metabolism. Vitamin B6 helps the formation of hemoglobin in the blood (the part that carries oxygen around). It also helps to maintain normal levels of homocysteine (high levels of homocysteine are linked with heart disease). In addition, this vitamin plays an important role in the production of neurotransmitters (chemical messengers allowing nerve cells to communicate with each other). Not to mention the fact that it’s also involved with over 100 enzyme reactions in the body, mostly for metabolism. 

Some of the main symptoms of a serious deficiency in Vitamin B6 are depression, confusion, convulsions, and a type of anemia called “microcytic” anemia. Symptoms of a less serious deficiency are no less serious. They include increased risks for heart disease and Alzheimer’s. These wide-ranging health effects are why Vitamin B6 is so essential for health. 

Vitamin B6 is found in all food groups. People who eat high-fiber cereals tend to have higher levels of the vitamin because cereals are often fortified with it. Vitamin B6 is also found in high quantities in potatoes, non-citrus fruits (e.g., bananas), and various animal-based foods such as poultry, fish, and organ meats.

2 - Vitamin B12

Like Vitamin B6, Vitamin B12 is also very important for your blood and brain. It is needed for the creation of healthy red blood cells and the formation of the outer coating of nerve cells (myelin) which is very important for their optimal functioning.

Vitamin B12 can be a bit difficult to absorb from your food. To improve absorption, it’s important to have adequate acid and digestive enzymes in the stomach. This is because the vitamin is very strongly bound to the proteins in food, and stomach acid and enzymes help to break those bonds and free the vitamin so your body can take it in.

Having a Vitamin B12 deficiency can be caused by a type of anemia called “pernicious” anemia. Pernicious anemia is an autoimmune disease that affects the stomach and reduces its ability to absorb Vitamin B12. A deficiency in Vitamin B12 can then lead to a different type of anemia called “megaloblastic” anemia. Low levels of Vitamin B12 can also cause neurological damage (due to impaired myelination of nerve cells). 

Vitamin B12 isn’t naturally present in most plant-based foods, except it is found in some nutritional yeast products. It is naturally found in dairy, eggs, fish, poultry and meat and is particularly high in clams, beef liver, trout, and salmon. Many breakfast cereals are fortified with Vitamin B12. 

If you are consuming Vitamin B12 supplements or eating foods that are fortified with Vitamin B12, your levels of stomach acid and digestive enzymes aren’t as critical as they are for the absorption of the vitamin directly from foods. This is because when adding Vitamin B12 to foods and supplements, it’s not tightly bound to their proteins and this makes it much more easily absorbed.

3 - Vitamin C

Vitamin C is important for wound healing (via a protein called collagen), the production of neurotransmitters, metabolism, and the proper functioning of the immune system. Vitamin C also acts as an antioxidant to reduce the damage caused by free radicals that can worsen several diseases such as certain cancers and heart disease. Vitamin C also helps your body absorb the essential mineral iron, which is one of the top five nutrient deficiencies also included in this article.

Collagen is a vital component of connective tissue and this describes some of the symptoms of its deficiency disease, scurvy. Symptoms of scurvy include weak connective tissue such as bleeding, wounds that won’t heal, and even the loss of teeth.

You can get Vitamin C from many fruits and vegetables. Ones particularly high in Vitamin C include bell peppers, oranges, and orange juice. Other good sources of the vitamin include kiwifruit, broccoli, strawberries, Brussels sprouts, tomato juice, cantaloupe, cabbage, and cauliflower. Vitamin C is not naturally present in grains, but some breakfast cereals are fortified with it.

When choosing foods for Vitamin C, choose the freshest options because levels of the vitamin naturally reduce over time the longer the food is stored. Try, as much as possible, to eat Vitamin C-rich foods raw. If you do cook them, then choose steaming and microwaving instead of prolonged boiling because the vitamin is destroyed by heat and is water-soluble.

4 - Vitamin D

Vitamin D, also known as the “sunshine vitamin,” is very important for your bones. It promotes the absorption of the mineral calcium. When your body has enough calcium, it can maintain normal bone mineralization and prevent problems in the muscles that lead to cramps and spasms. Getting enough Vitamin D and calcium can also help protect against osteoporosis. In addition to all of these bone and muscle impacts, Vitamin D helps to reduce inflammation and modulate both immune function and sugar metabolism. 

Without enough Vitamin D bones can become thin, brittle, or misshapen. Vitamin D prevents these issues known as rickets (in children) and osteomalacia (in adults).

Your skin makes Vitamin D when it’s exposed to the ultraviolet rays of the sun and very few foods naturally contain it. The few Vitamin D-rich foods include fatty fish and fish liver oils (e.g., salmon, trout, cod liver oil). Other foods that naturally contain small amounts of Vitamin D include egg yolks, beef liver, and cheddar cheese. Some mushrooms can contain Vitamin D—particularly those exposed to UV light. 

Most of the dietary Vitamin D that people in the US get is from fortified foods and beverages. These include some dairy products (mainly milk), certain plant milks (e.g., soy, almond, or oat milks), various breakfast cereals, and a few types of orange juice. Be sure to look at the nutrition labels to see if and how much Vitamin D is in each serving of the food or beverage.

5 - Iron

Iron is a mineral essential for healthy blood so that it can transport vital oxygen throughout your body every second of every day. This happens via a compound in your red blood cells called “hemoglobin.” Iron also supports your muscles (like Vitamin D) and your connective tissue (like Vitamin C). Having adequate iron is necessary for physical growth, neurological development, hormone production, and the function of your cells. 

A deficiency in iron is commonly known as “anemia.” Menstruating women tend to be lower in iron simply because of their regular loss of blood.

Most iron in the body is in the blood, but there is some stored in the liver, spleen, bone marrow, and muscles. This is why iron deficiency progresses slowly from depleting your stores (mild iron deficiency), to reducing the number of red blood cells (marginal iron deficiency), before you get to full-out iron deficiency anemia.

Iron is naturally found in many foods in one of two forms: heme and nonheme. Animal-based foods contain the more absorbable heme form. Plant-based foods naturally contain nonheme iron. This is where Vitamin C comes in. Vitamin C helps your body absorb the nonheme iron from plants, which is why, if plants are a main source of iron in your diet, it’s important to combine iron-rich plants with Vitamin C-rich plants in the same meal.

Some of the best sources of iron include fortified cereals, oysters, white beans, dark chocolate, beef liver, lentils, spinach, and tofu.

Up to one-third of people in the US are at risk for at least one nutrient deficiency. Most commonly, that deficient nutrient is Vitamin B6, but there are also many people deficient in vitamins B12, C, and D, as well as the mineral iron. Vitamins and minerals are essential nutrients because everybody needs them on a regular basis for good health. Lacking in any one nutrient can have far-reaching consequences.

Eating a nutrient-rich diet with a variety of foods can help everyone achieve their health and nutrition goals.

To know if you’re at risk for a nutrient deficiency, schedule a call with. me to see if we are a good fit and I can review your foods and supplements.

Feeling “off” or having symptoms that concern you?

Want inspiration on how to meet your health goals through a nutritious diet?

Need a personalized list of recipes and a plan to help you enjoy eating well?

Book an appointment with me to see how I can help you.

BOOK NOW! :)

References

Bird, J. K., Murphy, R. A., Ciappio, E. D., & McBurney, M. I. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655. https://doi.org/10.3390/nu9070655

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

National Institutes of Health Office of Dietary Supplements. (2020, February 28). Iron fact sheet for health professionals.

https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (2020, February 4). Vitamin B6 fact sheet for health professionals.

https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (2020, March 30). Vitamin B12 fact sheet for health professionals.

https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (2020, February 27). Vitamin C fact sheet for health professionals.

https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

National Institutes of Health Office of Dietary Supplements. (2020, October 9). Vitamin D fact sheet for health professionals.

https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

52 Weekly Habits for the New Year

COMPARISON IS THE THEIF OF JOY

Social media, magazines, TV, celebrities and all other media platforms set the stage for us to compare ourselves to others.

These things show the perfect body, the perfectly healthy and energetic and so so happy. I used to look at the Title Nine catalog and wish I could feel as healthy and energetic as the seemingly real women.

When we compare ourselves to others we are telling a story that someone else is better than us or more worthy than us. This brings us to feeling shame.

Everyone’s life is different. Social media is where people show their best selves (sometimes with filters). Our age, our hormones, sleep, activity level, stress level, diet, medical history, genetics and so much more than that are things we are comparing and we need to stop doing that. It is unproductive and it makes us feel bad.

We are who we are and that is okay. If you want to make changes, great! I’m here to help you. If not, that’s okay too. You might be ready someday.

When we work together, I will not point out another persons accomplishments, appearance, or health journey. Yours is as unique as you are.

I will remind you what serves one person may not be what serves you.

I will redirect your focus by helping you identify action steps you can focus on to move in the direction of your health goals.

Unfollow any of the social media accounts that get you stuck in comparison mode. You will be healthier for it.

Shame and Guilt

Shame is a common feeling for women whether from expectations from society, family, partners, or social media. Seems we are always being told who, how, and what to be. Might be why we end up with diseases of the thyroid.

Shame can center around our bodies for sure, but might also be related to a failed relationship, parents, appearance, getting older, etc. Shame, guilt, embarrassment, and humiliation are used interchangeably but they are not the same thing.

My job is to understand if you are feeling any of these in addition to helping you figure out what to eat. Maybe you have shame around food. If I can understand this, I can be better equipped to offer the support you need. This isn’t just about changing your diet.

Shame, according to Brene Brown is “the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging.” We all experience it to some degree and you need to know it is never a productive thing.

Guilt is when you feel remorse due to an inaction or an action that you regret and doesn’t align with your values. For example, if you value your health but consistently reach for things in the cupboard that don’t support that value….. We’ve all been there. Guilt is uncomfortable, but can also be productive if you allow it to serve as a reminder of your values and prompt positive change.

Humiliation can occur when we are on the receiving end of a negative behavior like when someone doesn’t believe you are sick or dealing with fatigue or brain fog. This cuts deeper than being embarrassed which is more fleeting and becomes something we might laugh about later.

It is important your practitioner understand these feelings so they can show up for you. Motivation around eating right, and exercise is always changing. You will have motivational highs and lows which can be from life stress or something you just can’t explain. Maybe it’s a crappy day outside or the wrong time of year for you.

It’s okay.

If you are someone who is generally practicing more healthy habits you might feel guilty or have shame when you feel less motivated or ‘stick to the plan’. Maybe you don’t feel like you are worthy of success, or you are comparing yourself to someone else so you just don’t feel good enough.

We all have negative self talk which is often a result of internalized messages about the way we ‘should’ act, look, think or feel. The messages come from all over - TV, magazines, social media, society, family, or friends. Sometimes negativity feels motivating to push you to keep trying but it can also lead to unnecessary guilt, feelings of shame, and negative self talk.

We want to avoid this if we can.

When you share something vulnerable with me, I say thank you for sharing your experience with me. It can be hard to share feelings of guilt and shame. It makes us vulnerable. I appreciate that you trust me with this kind of information.

Know that it is okay to have these kinds of feelings. I’m here for you.

The feelings you are having are likely quite normal and you are not alone. Rest assured that others are going through what you are.

I will support you in whatever way is best for you. That might look like more guidance in consultations to help you determine your own needs. You can tell me specifically what you need from me.

Use me as the valuable resource that I am. I have a lot of knowledge and experience to share that will get you on your way to healthy. I want to help you feel involved in your healthcare so we work together to help you make decisions about what directions to go. This way we can remove guilt and shame from the equation.

Holiday Harmony: Balancing Celebration and Health with Smart Kitchen Strategies

Common Holiday Challenges

The holiday season rolls in with a wave of cheer, twinkling lights, and the promise of shared feasts that bring family and friends to the table. It's a time for tradition, celebration, and creating cherished memories. However, with this festive spirit also comes a duo of common challenges many of us face: time constraints,  the tendency to overeat and worrying about what to eat with food restrictions such as having to be gluten free and/or dairy free due to thyroid disease.

Between shopping, decorating, and social engagements, time (and energy) becomes a precious commodity, and preparing holiday meals can transform from a joyous occasion into a stress-inducing task. Also, the abundance of rich foods and the atmosphere of indulgence can lead to overeating, making it difficult to listen to our body's cues and maintain the balance we strive for in our health and wellness.

Yet, the holidays shouldn't have to be a choice between savoring the moment and staying true to our wellness goals. With a sprinkle of strategy and a dash of planning, it's entirely possible to revel in the joys of the season while keeping our health in check. 

In this blog post, we will guide you through time-saving hacks for efficient holiday meal prep and mindful techniques to enjoy the festive feasting without overindulgence. Let's unwrap these holiday hacks to ensure a season that's both merry and light.

Time-Saving Strategies

In the heart of the holiday hustle, time becomes as coveted as the secret family recipes we cherish. To ensure you can enjoy the festivities without the frazzle, let's explore some effective time-saving strategies for holiday meal prep and cooking.

Start with Pre-Prepped Ingredients

Go semi-homemade

Embrace the semi-homemade approach to give yourself a break without sacrificing the home-cooked feel of your meals. Utilize high-quality store-bought items and give them a personal touch. Here are some semi-homemade hacks you might consider:

• A store-bought rotisserie chicken can be a game-changer. Use it to create a hearty chicken chili or shred it for a quick and nutritious lettuce wrap.

• You can use canned wild caught salmon to make a quick salad.

• Don't shy away from pre-chopped produce. They are perfect for roasting or adding to salads, saving you the hassle of battling with a squash.

These shortcuts are not just about cutting corners; they're about smartly allocating your efforts where they count the most.

Keep Recipes Simple and Repeat

Cook Once, Eat Twice

Consider the principle of batch cooking to streamline your meal prep. This doesn't mean eating the same meal repeatedly but preparing components that can be used in various ways throughout the week. For instance:

• Cook a large batch of rice or quinoa at the beginning of the week. This can then serve as the foundation for different meals, from stir-fries to salads.

• Hard-boiled eggs are another versatile ingredient that can be made in bulk and used for snacks, to enhance salads, or mashed for sandwiches.

• Cooking chicken breasts? Double what you are planning to cook and chop the leftovers up to put on salads or add to chicken soup.

Sheet Pan and One-Pot Meals

Minimize cleanup by focusing on one-dish meals. Sheet pan and one-pot recipes are not just a boon for your time but also for your taste buds, as they allow flavors to meld together beautifully.

• Try your hand at creating "baking pockets" with parchment-lined foil for moisture-rich, perfectly roasted fish.

• Combine a protein with seasonal vegetables on a sheet pan for an easy meal that simplifies serving and cleanup.

• And for those who own an Instant Pot, it's a perfect time to experiment. With minimal effort, you can have a delicious meal like chicken cacciatore or chickpea stew ready in no time.

Strategies to Prevent Overeating

Pre-party Planning

Eating a Healthy Snack Before Attending Events

A successful strategy to prevent arriving at an event famished is to eat a healthy snack beforehand. A combination of fiber, healthy fats, and protein can curb hunger and help you avoid making a beeline to the buffet. Think apple with almond butter, a small Greek yogurt with berries, or a handful of nuts and vegetables.

Hydration Strategies to Reduce Hunger

Drinking water is not only essential for your overall health but also a fantastic tool for managing your appetite. Sometimes our bodies mistake thirst for hunger. Ensuring you're well-hydrated can help prevent mindless snacking. Aim to drink a glass of water before you start eating and keep sipping throughout the event.

Smart Buffet Tactics

Plate Selection Tips

The size and color of your plate can surprisingly influence how much you eat. Choose a smaller plate to help control portions. A study in the Journal of Consumer Research found that a high contrast between the color of the food and the plate—think pasta on a red plate versus a white one—may help you eat less.

Navigating a Buffet: What to Choose First

When you approach a buffet, scan the entire table before making your selections. Start by filling your plate with salads and vegetables, then add protein, and finally, if you have room, choose a small portion of the dishes you can't resist. By prioritizing the order in which you fill your plate, you'll likely end up eating smaller portions of the calorie-dense items.

Indulgence

Balancing Healthy Options with Holiday Treats

It's essential to balance your plate with mostly nutrient-dense foods like fruits, vegetables, whole grains (like quinoa), and high quality proteins, but it's also okay to enjoy your favorite gluten free holiday treats. Allowing yourself some of these foods can help satisfy cravings and prevent feelings of deprivation that might lead to overeating later.

The "One-Plate" Rule to Enjoy Variety Without Overeating

Adopt the "one-plate" rule: fill one plate with a little bit of everything you'd like to try, rather than going back for multiple rounds. This way, you can enjoy a variety of flavors without overeating. Remember, it's about enjoying the food as part of the celebration, not making the food the centerpiece of the event.

Additional Holiday Strategies

The holidays don't have to be a time when your wellness goals are put on hold. With a few adjustments, you can navigate the season's temptations while still engaging in the festive spirit.

Navigating Holiday Treats

Selecting Wisely

When faced with an array of holiday treats, it can be challenging to choose wisely. A good tactic is to be selective and prioritize treats that are special to the season, ones you truly love, rather than those you could have at any time of the year. When you do indulge, savor the flavor and eat slowly to increase your enjoyment and satisfaction.

Homemade Over Store-bought

Opt for homemade goodies when you can. Not only are they often more satisfying, but they're also usually made with more whole ingredients than store-bought versions, which often come with added preservatives and artificial flavors.

Incorporating Activity into Your Celebrations

Active Traditions

Create new traditions that involve activity. Whether it's a family football game, a post-meal walk, or a morning jog to kick off the day, these activities can offset some of the day's caloric intake and boost your mood and energy levels.

Pairing Activities with Social Gatherings

Instead of traditional sit-down gatherings, consider events that involve some form of activity. Ice skating, walking through a holiday-lit park, or volunteering to set up a community event can all be festive and active ways to celebrate the season.

Managing Stress and Dietary Temptations

Mindfulness and Moderation

The holiday season often brings stress, which can lead to emotional eating. Practice mindfulness and stress-reduction techniques such as deep breathing, meditation, or yoga. Being mindful can help you recognize when you're eating out of stress rather than hunger.

Setting Realistic Goals

Set achievable goals for the holiday season. Rather than aiming for weight loss, you might aim to maintain your weight. This can relieve some of the pressure and help you focus on moderation rather than restriction.

Support Systems

Lean on friends, family, or a support group when you're feeling tempted. Sometimes, just talking about your temptations can lessen their power. Additionally, these people can offer encouragement and remind you of your goals and progress.

Conclusion

Embrace the Spirit of the Season

As the festive lights twinkle and the carols play, remember that the holiday season, with all its indulgences and merriment, is a brief interlude in the grand scheme of the year. It's a special time meant for joy, reflection, and making memories with loved ones, not for stress or guilt about food and time management.

Balance and Enjoyment

Allow yourself to indulge in the seasonal delights with a plan for balance. Use the strategies we've outlined to manage your time effectively, so you're not overwhelmed by kitchen duties. Approach your holiday feasts with mindfulness, enjoying each bite and the unique pleasure that comes with holiday meals.

Keep Perspective

While it's easy to get caught up in the moment, remember that these festivities are temporary. Soon enough, you'll return to your usual routine and healthy eating habits, which will continue to support your long-term health goals. The holidays are a time to celebrate, to give thanks, and to indulge a little—knowing that you can return to your established healthy practices with the new year.

Carry Forward the Joy

Take the key strategies for time management and mindful eating you've learned and apply them not just during the holidays, but as part of a sustainable approach to a joyful, healthful life. You've got the tools to enjoy the holiday season to its fullest, without compromising the well-being that you work towards year-round.

May your holidays be filled with cheer, cherished moments, and the comforting knowledge that a few days of indulgence are part of the joy of life. Wishing you a happy, healthy, and balanced holiday season!

Diet for depression and anxiety

Do you ever feel excessive fatigue, restlessness, tension, guilt, or worry? Do you find your moods, sleeping pattern, and appetite have changed? Has your doctor written these symptoms off as depression and offered you medication because your thyroid labs are ‘normal’?

Is it possible that you could use a mental health boost that involves a nutrition and lifestyle approach?

This is where I would start.

Untreated symptoms of hypothyroidism due to Hashimoto’s can often feel like depression and if we are in a flare, we can also feel very anxious.

But diet and lifestyle change (are you sick of me saying that yet?) can go a long ways to helping you feel better.

It’s true. What you eat and drink can impact how you feel—both physically and mentally. More and more research shows that a balanced, nutritious diet helps to reduce your risk of experiencing mental health issues like depression and anxiety.

It will also improve thyroid function.

But, there’s more . . .

New studies take that knowledge further. We are now learning that even after feeling those depressive and anxious symptoms, improving the quality of the foods and drinks you consume can help to reduce those symptoms so that you can feel better.

Not all of those recommendations are simply “general” healthy eating principles (but those are really important too!). Sometimes it’s not just what you eat and drink that matter, but how you eat and drink. There is also new evidence that certain types of supplements can help due to their influence on the gut-brain connection. And there are even a few specific things you can consume more—or less—of for depression that are different from anxiety. Beyond nutrition there are several lifestyle habits you can also try that can help.

I had a client several years ago who had been on antidepressants since the 9th grade. She came to me for nutritional support while she worked with her psychiatrist to wean off her medications. We cleaned up her diet, very slowly because she had also had disordered eating. She got some supplementation, balanced her protein, carbohydrates, and fats and within a few months she was feeling so much better and was off her medication. She had texted me that she had gone to a funeral and it was the first time she could remember crying. She was able to feel again but more importantly she was mentally feeling so much better.

There is no disputing that a diet for depression and anxiety requires good nutrition, as an essential part of a healthy lifestyle, helps you to achieve the best physical health. New research shows just how important nutrition can be when it comes to mental health too.

Nutrition and mental health are clearly interconnected and completely intertwined with hypothyroidism. For example, you may have experienced the impact that stress and other mental health challenges can have on appetite, food choices, cravings, weight, etc. There are ways to take back control and strategically use nutrition as one of many tools to improve your mental AND thyroid health.

According to the Food & Mood Centre at Deakin University in Australia, “There have been many studies that have demonstrated that a good quality diet is important to the risk of or prevention of mental disorders.” This means that by eating a nutritious, balanced diet, you can lower your chances of experiencing mental health concerns in the future.

But, what if you’re already experiencing symptoms?

The good news is that recent clinical trials have found that improving food choices can help to reduce symptoms and improve moods. Choosing the right foods, drinks, and supplements can make a big difference.

This article shares some of the latest research that links improved nutrition to improved moods and gives you some practical strategies to optimize your nutrition for better mental health.

Before we look at depression and anxiety separately, let’s go over some of the food and nutrient strategies for better mental health in general.

Medical disclaimer: There is growing evidence that certain foods, supplements, and lifestyle habits can influence the risk and symptoms of depression and anxiety. They may play an important role if symptoms are mild, and can also help to support other treatments. Please see your healthcare professional or book an appointment with me to discuss your personal needs and goals when it comes to nutrition for mental health.

Food and nutrient strategies for depression and anxiety

There are a lot of nutrition strategies that can help to reduce stress and optimize moods in general, whether it’s for depression or anxiety.

Eat a variety of balanced, healthful foods

Ensuring you get a variety of foods helps you meet your nutrition needs for optimal health (physical and mental) every day. This includes loading up on fruits and vegetables, and getting enough protein, fiber, and healthy fats. Basically you just need to eat more real food #jerf.

A recent clinical study showed reduced symptoms of depression when participants improved the quality of the foods they ate for three months. The improved diet focused on getting whole grains, fruits, vegetables, dairy, olive oil, and nuts every day; plus legumes, lean red meat, fish, poultry, and eggs a few times per week.

<h3>Ensure you’re eating meals as a matter of routine<h3/>

Sometimes our moods and life in general disrupt our eating patterns. We may forget to eat meals in the first place, or we just don’t eat because we are too tired to do anything about it. Regularly eating nutritious meals can help balance moods. If it will help, consider setting yourself reminders or scheduling mealtimes to ensure that you nourish your body and mind on the regular. Perhaps a meal plan that has all of your meals laid out for you is what you need.

My 28 Day Refresh Meal Plan is a great place to start in eating better.

Enjoy your meals mindfully

Eating mindfully is when you pay attention to your food when you eat. This means making thoughtful food choices, eating slowly, chewing well, and savoring the flavors and textures. Not only does mindful eating help keep you focused on enjoying the food in front of you in the present moment, but it helps improve digestion and can positively influence mental health.

Instead of mindlessly eating out of your cupboards, first be sure you are eating enough protein at each meal. Protein is the building block for neurotransmitters like dopamine and serotonin which help us feel good. If you are reaching for something between meals ask yourself why.

Did you not eat enough? Are you trying to sooth yourself? Are you bored or thirsty?

Consider probiotics

Several recent studies have found that probiotic supplements may help with depression and anxiety. Probiotics are friendly, live microbes that can improve gut health and are often found as dietary supplements.

The ability of probiotics in the gut to influence moods is because of the gut-brain connection. The gut and brain communicate with each other through the nervous system, as well as via molecules called neurotransmitters. This is the same connection that can cause stomach upset during stressful times, and why some gut conditions can trigger depression or anxiety. It’s an emerging area of research now that is shedding light on how we can leverage gut health for better mental health.

Dr. Formulated Probiotics Mood+ by garden of life is a good option. You can get 10% off by shopping for it here

Extra nutrition tips for depression and anxiety.

Enjoying a nutrient-rich dietary pattern can help to nourish your body and brain so that you can have energy and feel good throughout the day. A couple of nutrition strategies that can help with depression include curbing intake of refined sugars and enjoying coffee in moderation.

Curb intake of refined sugars

There’s a link between depression and consuming a lot of refined sugar (like the kind found in sweets, desserts, sodas). One of the reasons is that the brain depends on a steady supply of sugar (glucose). When we eat or drink refined sugars, they’re absorbed very quickly and spike blood sugar levels like a rollercoaster. This effect can then impact the brain and influence moods. Many people find that when they’re feeling down, they crave sweets to help boost their moods. So while sweets may seem to feel good temporarily, over the long term they can lead to worsening mood swings. This blood sugar rollercoaster also affects your thyroid health. In general, you body doesn’t function well when riding the blood sugar rollercoaster.

A nutrition strategy that can help reduce intake of refined sugars is to have healthier foods available—especially when it comes to snacks and desserts. Instead of reaching for sweets and sugary drinks, consider fruits, nuts, and unsweetened beverages like fruit-infused water and teas.

Enjoy coffee in moderation

Coffee contains antioxidants that can help reduce the harmful effects of oxidative stress and inflammation. Coffee also contains caffeine. Low-to-moderate amounts of caffeine can help to increase energy, alertness, and concentration which are often a much appreciated boost for those who need it.

Some studies show that there may be a “sweet spot” of 2-6 cups of coffee per day to help lower the risk for depression. Caffeine intakes may affect different people in different ways (depending on metabolism, etc.), so proceed with caution to find your personal sweet spot.

Extra nutrition tip for anxiety

One strategy to reduce feelings of anxiety or serious stress is to ensure you don’t get too much caffeine (from all sources).

Don’t overdo the caffeine

While some coffee may help with symptoms of depression, too much caffeine can increase symptoms of anxiety—especially in those who are more sensitive to it. Some of the side effects of having too much caffeine are jitteriness, increased heart rate, sleep difficulties, and anxiety. Moderating your overall caffeine intake (from all sources including coffee, tea, soda, energy drinks, caffeine supplements, some medications, etc.) can help.

For some people, having no more that 400 mg of caffeine (about the amount in four cups of coffee) can help reduce some of these effects. If you start feeling these symptoms and you still want to enjoy your coffee, tea, soda, etc., try switching to decaffeinated options or coffee alternatives like Teccino or Dandy Blend.

Self-care strategies that can help with depression and anxiety

While nutrition is essential for good mental and physical health, there are other lifestyle factors that can also play a role.

Physical activity

Exercise can lower symptoms of depression and anxiety—especially when done regularly (e.g., during most days). Physical activity helps us to reduce stress hormones, lower our blood pressure, and release “feel good” compounds called endorphins.

Just 30 minutes of walking per day can help improve your mood. According to the National Institute of Mental Health, you don’t need those 30 minutes to be done in one session. Breaking it down into three 10-minute sessions during the day can add up to the same health benefits.

If you are walking, either say out loud or in your head if people are around, all the things you are grateful for.

I am grateful for my legs because they allow me to walk.

I am grateful for my eyes because I can see the beautiful blue sky.

I am grateful for my nose because I can smell spring.

I am grateful for the birds that are chirping.

You get the idea. Do this for as long as it takes for you to feel better. When I am feeling really down it sometimes takes me my whole walk before I start to feel lighter and happier but it works!

Enough sleep

Getting enough quality sleep is great for your body and mind. Sleeping 7-9 hours/night can help you get into deep REM (rapid eye movement) sleep which allows the body to repair tissues and supports a healthy immune system.

The most impactful strategy to get better sleep is to make it a priority and stick to a schedule. You can also try to stop screen time and bright lights before bed as they can trick your brain into thinking that the sun is still out and you should stay awake.

Stress management

Other activities that can help to manage some of the stressors that lead up to or worsen depression and anxiety include mindfulness, meditation, relaxation exercises, deep breathing, and taking time each day to pay attention to the positive. These activities can help to reduce muscle tension, lower the heart rate, and calm the mind.

Examples include practicing gratitude or journaling about good things that happen, noting why you appreciate them and focusing on the positive by challenging negative thoughts. Perhaps you can take some breaks each day to listen to your favorite music, play a game, read, or enjoy a hobby.

Stay connected

Being social with people whom you care about and who care about you is an often forgotten step toward optimal mental health. Reaching out and keeping in touch with friends and family regularly—especially when you need support—can make a world of difference. Even if you are an introvert or feel you have no voice in your life- find your people. It’s important for your overall health. You can also meet new people by joining a group or volunteering to support an issue that means a lot to you.

Final thoughts on diet and nutrition for depression and anxiety

Nutrition can play a big role in reducing the risk of getting depression and anxiety in the first place, and to help manage the symptoms once they occur, even if it is depression caused by suboptimal thyroid function. The vitamins, minerals, proteins, carbohydrates, and fats we eat are used to help fuel and function our physical and mental health. This means that our food choices can help to optimize more balanced moods.

For your mental health, enjoy a nutrient-rich variety of foods that include fruits, vegetables, whole grains, nuts, seeds, and proteins. Cut back on foods that have refined sugars, and find your personal optimal amount of coffee to enjoy every day can help.

Make sure to get your thyroid checked and then we can figure out if there is anything nutritionally we can do to get it working optimally. This alone will go a long way to improving your depression and anxiety.

If you’re in crisis: Call 911 for a medical emergency or 988 to reach the suicide hotline.

Need help planning and making nutrition part of your mental health plan? As a licensed nutritionist and certified nutrition specialist, I’d love to help.

Wondering how to add mood-boosting foods into your current dietary lifestyle?

Want some delicious healthier alternatives to sugar-packed sodas and desserts?

Need recommended high-quality supplements or probiotics?

Book an appointment with me today to see if I can help you. If you are not ready for that you can take my self guided course called Nutrition for Thyroid Health.

Nutrient Absorption 101

How’s your nutrient absorption?

“You are what you eat” is a very famous saying . . . although, you may have heard the more accurate version of it: “You are what you eat and absorb.” Nutrient absorption is important because it’s possible to eat a variety of highly nutrient-dense foods but not get the full benefit from these nutrients simply because they pass right through you and are not absorbed from those foods.

Not absorbing nutrients is similar to not getting them in the first place. Nutrients can’t help your body if they never truly make it inside to do the work they need to do. Not absorbing enough of all the essential nutrients can lead to health problems (that’s why they’re called essential) if it leads to a deficiency. According to a recent study published in the journal Nutrients, researchers found that “Nearly one-third of the U.S. population is at risk of deficiency in at least one vitamin, or has anemia.” The top five most common nutrient deficiencies were for Vitamins B6, B12, C, and D, and the mineral iron. Vitamins A and E are up there too.

Your digestive system is how your body takes the essential nutrients from your food and absorbs them so they can be used for growth, maintenance, energy, healing, and overall good health. For example, Vitamin A has to reach your eyes to prevent night blindness and Vitamin C has to make it to the skin to heal wounds. The same goes for iron for your blood and energy levels, and calcium for your bones, muscles, and teeth. Before nutrients can get where they need to go, they first need to be removed from the food and absorbed into your body so that they can then be circulated to get where they need to go.

In this blog post we’ll go over some of my favorite tips on how to make nutrients more absorbable.

But first, why are some nutrients hard to absorb?

Everyone needs to get enough of all of the essential nutrients for good health. This includes macronutrients (e.g., protein, carbohydrates, and healthy fats) and micronutrients (e.g., vitamins and minerals). Absorption and digestion of nutrients can be tricky because there are so many different foods and nutrients.

Fun fact: How much of a nutrient is absorbed and can be used or stored in the body is called nutrient bioavailability. This describes how available the nutrient is for our biological use.

There are three main steps to digesting the food you eat: breaking it down, absorbing the nutrients, and eliminating the rest. That’s why your digestive system provides a long, diverse journey for food to travel once it’s eaten. For example, your stomach is full of digestive juices (e.g., acid, enzymes) to break food into smaller pieces. Then, as your food starts moving through your small intestine, your liver and pancreas add alkaline bile (to neutralize the acid), as well as other enzymes to break down other components of food. Your small intestine is responsible for most—but not all—of the absorption of nutrients into your body. The final journey is through the large intestine that is home to your friendly gut microbes (helpful bacteria and other tiny microorganisms). These microbes can break down (or ferment) some of the toughest nutrients that have made it this far intact (some fibers). The large intestine also absorbs some nutrients and water.

Good Digestion is Needed For Nutrient Absorption

Whatever nutrients don’t get absorbed—because they weren’t broken down small enough, or were attached to anti-nutrients, or because the digestive tract itself couldn’t do its best work (common in autoimmune disease)—is eliminated as waste. It’s natural and healthy to eliminate a lot of what you’ve eaten, but ideally the waste should have very little nutrition left in it. You want most of the essential nutrients to be absorbed so your body can use them for your best health.

Despite the diverse and complex processes that your body uses to absorb and digest as many nutrients from foods as possible, sometimes it can use some help. Some people have food intolerances or digestive issues that result in malabsorption of certain nutrients. Plus, there are some nutrient-nutrient interactions and anti-nutrients found in foods that can reduce your ability to absorb them.

The good news is research shows that there are some very interesting things that can increase nutrient bioavailablity—without necessarily requiring supplements. By eating certain nutrients together—or apart, or certain foods cooked—or raw, you can enjoy the same foods, but in a more nutritionally efficient, bioavailable, way.

Here are some simple strategies to get more nutrition from the foods you enjoy.

Absorb more Vitamin C: Enjoy these foods fresh and raw

Vitamin C is one of the most common vitamin deficiencies in the U.S. Foods that are rich in Vitamin C include fruits and vegetables. Some of the highest sources of Vitamin C are bell peppers, citrus fruits (and their juices), kiwis, broccoli, and strawberries.

Vitamin C is an antioxidant that is water-soluble and destroyed by heat. This means that the Vitamin C levels are highest when the food is fresh and raw (or cooked as little as possible). To maximize the Vitamin C levels in your fruits and vegetables, try to eat them as fresh and raw as possible. If you enjoy them cooked, do so minimally by lightly steaming or microwaving them.

Absorb more iron: Enjoy iron-rich foods with—and without—these

Iron is the most common mineral deficiency in the U.S. Some of the most iron-rich foods are seafood, beans and lentils, liver, spinach, and tofu. Also, some breads and cereals are fortified with iron. But, not all iron-rich foods are equal. Iron is found in two different forms: heme (in animal-based foods) and non-heme (in plant-based foods). Heme iron is more bioavailable and more easily absorbed than non-heme iron. This means that the iron in plants is more difficult to absorb, but there are some simple tips that you can use to absorb more.

Iron absorption can be enhanced when consumed with Vitamin C-rich foods and away from tannin-containing drinks like tea and coffee.

This means, enjoy your beans, lentils, spinach, or tofu with a Vitamin C-rich food in the same meal. For example, add some bell peppers, orange wedges, or berries to your spinach salad. And enjoy your tea or coffee—not with, but—between your iron-rich meals.

Get more fat-soluble essential Vitamins A, D, E, and K

Vitamin A is found in liver, seafood, eggs, and fortified dairy. Pro-vitamin A (beta-carotene) is found in fruits and vegetables, especially orange ones like sweet potatoes and carrots, and dark green leafy ones like spinach and kale. Because of the way beta-carotene is stored in the plant cells, not all of it is as bioavailable as Vitamin A in animal-based foods.

Unlike with Vitamin C, Vitamin A is fat-soluble and becomes more bioavailable when orange and dark green plant-based sources are cooked.

Vitamin D helps reduce inflammation and helps to regulate the immune system and carbohydrate metabolism. Known as the sunshine vitamin because your skin makes Vitamin D when exposed to UV light, Vitamin D is also naturally found in a few foods. These foods include seafood, mushrooms exposed to UV light, egg yolks, and some fortified dairy.

Vitamin D is essential for bone health because it promotes absorption of calcium and is needed by bone cells for growth and repair.

Vitamin E is an antioxidant vitamin that is necessary for protecting cells from oxidants to prevent or delay chronic diseases. Foods with high levels of Vitamin E include whole grains, nuts and seeds, and their butters and oils (e.g., wheat germ oil, sunflower oil, peanut butter).

Vitamin E is an essential nutrient for your immune system.

Vitamin K comes in two forms: K1 is in dark green leafy vegetables, broccoli, soy, and herbs. Vitamin K2 is mostly made by bacteria, so it’s found in fermented foods like yogurt, cheese, and sauerkraut. Vitamin K is essential for proper blood clotting and bone metabolism.

These four fat-soluble vitamins can be fairly bioavailable on their own, but a simple tip can help enhance absorption even more: get enough healthy fat. This means cooking your vegetables with a bit of healthy oil or pairing them with a nutritious dip or dressing to help you absorb more of these essential fat-soluble vitamins.

Absorb more calcium: Be sure to have a regular supply of Vitamin D

The largest sources of calcium in the North American and European diets is from milk and dairy products. You can also get calcium from fruits and vegetables (e.g., kale, spinach, broccoli), as well as mineral water. Some of the plant sources of calcium have lower bioavailability because they contain anti-nutrients like oxalate and phytic acid. The amount of calcium absorbed from these foods is increased with Vitamin D intake. While you don’t need to get Vitamin D in the same meal as a calcium-rich one, getting enough vitamin D every day is key—whether that means eating Vitamin D-rich foods with a bit of healthy fat or going outside in the sun.

Note: See the section above on fat-soluble vitamins for more information about Vitamin D.

Get more lycopene: Cooking tomatoes brings out this bioactive

Lycopene is similar to beta-carotene, but it is not considered an essential nutrient. Studies show that lycopene may help reduce risk of heart disease and some cancers like prostate cancer. Lycopene is a health-promoting antioxidant found red and dark green fruits and vegetables such as tomatoes, pink grapefruit, and watermelon. The main source of lycopene are cooked tomato products like ketchup, tomato juice, and pasta sauce.

Like Vitamin A above, cooking tomatoes and enjoying them with a little bit of healthy fat can improve your absorption of lycopene.

Final Thoughts on Nutrient absorption

Healthy eating is a little bit more than consuming nutritious foods, it’s also about absorbing the nutrients from those foods so they can be used in your body. With a few simple tips, you can get more benefits when you enjoy the same nutritious foods you usually do.

Eating Vitamin C-rich foods fresh and raw, and cooking foods rich in fat-soluble vitamins can help you absorb more of those essential nutrients. Eating fat-soluble vitamins with a bit of healthy fat, iron-rich foods with some Vitamin C (but not tea or coffee), and calcium-rich foods with some Vitamin D can also enhance absorption.

If you need help getting enough of all of the essential nutrients to reach your health goals, I can help.

Do you have concerns about your digestion?

Want to ensure you’re maximizing absorption of all the essential nutrients?

Need some support in planning and making meals to get the most nutrition for you and your family?

Book an appointment with me today to see if I can help you!

References

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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

Cleveland Clinic. (n.d.). Malabsorption. https://my.clevelandclinic.org/health/diseases/22722-malabsorption

Coe, S., & Spiro, A. (2022). Cooking at home to retain nutritional quality and minimise nutrient losses: A focus on vegetables, potatoes and pulses. Nutrition bulletin, 10.1111/nbu.12584. Advance online publication. https://doi.org/10.1111/nbu.12584
https://pubmed.ncbi.nlm.nih.gov/36299246/

Harvard T.H. Chan School of Public Health. (n.d.). Are anti-nutrients harmful? The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/anti-nutrients/

Melse-Boonstra A. (2020). Bioavailability of Micronutrients From Nutrient-Dense Whole Foods: Zooming in on Dairy, Vegetables, and Fruits. Frontiers in nutrition, 7, 101. https://doi.org/10.3389/fnut.2020.00101
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7393990/

National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Your digestive system & how it works. https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works

National Institutes of Health. (2021, March 26). Vitamin C: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

National Institutes of Health. (2021, March 26). Vitamin E: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

National Institutes of Health. (2021, March 29). Vitamin K: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/

National Institutes of Health. (2021, June 15). Vitamin A and Carotenoids: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

National Institutes of Health. (2022, April 5). Iron: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

National Institutes of Health. (2022, August 12). Vitamin D: Fact Sheet for Health Professionals. Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

Science Direct. (n.d.). Nutrient bioavailability. https://www.sciencedirect.com/topics/medicine-and-dentistry/nutrient-bioavailability

Story, E. N., Kopec, R. E., Schwartz, S. J., & Harris, G. K. (2010). An update on the health effects of tomato lycopene. Annual review of food science and technology, 1, 189–210. https://doi.org/10.1146/annurev.food.102308.124120