Mindful Eating vs. Intuitive Eating: Complementary Paths to a Healthier Lifestyle
Are you ever overwhelmed by the endless advice on what to eat, how much to eat, and when to eat, especially when trying to lose weight? Do you find yourself caught in a cycle of dieting, feeling frustrated and disconnected from your body's true needs?
If so, you're not alone.
Even better, understanding the principles of mindful eating and developing healthy eating behaviors can be the key to escaping this cycle.
Introduction to Mindful Eating
What exactly is "mindful eating"? It is essentially the opposite of “mindless eating”, which involves little thought or intention, often driven by external factors like boredom, emotional changes, environment, time of day, and diet culture.
Mindful eating is about fully engaging with our meals and understanding the physiological aspects of eating. This practice influences our eating habits and behaviors, fostering a healthier relationship with food.
The Carnivore Diet for IBS: A Dietitian's Evidence-Based Perspective
Ever wondered if what you eat could be affecting your IBS symptoms? The latest diet sweeping the nutrition world is a meat-centric eating plan that is gaining popularity and conversation - the Carnivore diet. While some praise its benefits, as a professional deeply involved in gut health and the management of conditions like Irritable Bowel Syndrome (IBS), I believe it is crucial to examine this diet more closely, especially for those dealing with digestive issues.
Understanding Irritable Bowel Syndrome (IBS): A Comprehensive Guide
Irritable bowel syndrome (IBS) represents more than just sporadic digestive discomfort; it is a complex functional gastrointestinal (GI) disorder that targets the large intestine, presenting a variety of challenges. Distinct from structural GI disorders such as Crohn’s disease or celiac disease, irritable bowel syndrome is marked by alterations in digestive system function without visible damage to the tissues.
What Is Gut Health?
The digestive system, especially the gut microbiome within our digestive tract, plays a pivotal role not just in breaking down food, but also in influencing various aspects of our overall health, including mental health.
3 Mediterranean Diet Recipes Tailored for GERD Sufferers: A Dietitian's Guide
Gastroesophageal Reflux Disease, commonly known as GERD, arises from stomach acid, or occasionally bile, flowing back into the esophagus. This can irritate the esophageal lining, causing inflammation and discomfort. While occasional stomach acid reflux is common, consistent and severe episodes point to this chronic digestive issue.
Beat the Bloat Iced Tea
Are you feeling sluggish and bloated after a heavy meal or a day of stress? I have the perfect solution to put the pep back in your step and kick that bloat to the curb! Say hello to this refreshing 'Beat the Bloat Iced Tea.'
A Non-Diet-y Cobb Salad
This bean salad recipe is a super nutritious, easy, and affordable side dish to bring to your next get-together. It has plenty of fiber, antioxidants, potassium, and magnesium to keep your microbiome happy, balance out high-sodium foods, and prevent bloat!
The Truth Behind Diet Culture: Myths, Realities, and Alternative Approaches
Unmasking Diet Culture: Debunking Myths, Embracing True Wellness. Discover the shocking reality behind diet culture's disguise as "wellness" and break free from the cycle of weight loss myths. Join me on a journey of self-discovery, cultivating a positive relationship with food, body, and well-being. Say goodbye to quick fixes and hello to a balanced, fulfilling life!
The IBS Flare-up Survival Kit: Essential Tools for Relief
Living with Irritable Bowel Syndrome (IBS) can be a challenging experience, with unpredictable flare-ups that disrupt your daily life and leave you desperately searching for solutions that work. If you're tired of being caught off guard by painful symptoms, bloating, and discomfort, it's time to equip yourself with the essential tools for managing IBS flare-ups.
Red, White, and Beans: A Three-Bean Salad to Provide Gut Support this Summer
This bean salad recipe is a super nutritious, easy, and affordable side dish to bring to your next get-together. It has plenty of fiber, antioxidants, potassium, and magnesium to keep your microbiome happy, balance out high-sodium foods, and prevent bloat!
Unlocking Gut Health: A Comprehensive Guide to the Low FODMAP Diet for IBS Relief
Have you heard of the low FODMAP diet? It seems to be gaining more attention these days. As a dietitian that is certified in the low FODMAP diet, I want to make sure that my audience understands what it is, whether it is right from them, and how to follow it healthily.
Disordered Eating: What Are the Symptoms and How Does it Differ From Eating Disorders?
As a dietitian who works with many clients who exhibit disordered eating behaviors, I think it is important for more people to understand what exactly “disordered eating” is and how it occurs. There tends to be a fine, almost fluid line when it comes to dieting vs. disordered eating vs. eating disorders, so having more information on the matter is key.
The Gut Brain Axis: 5 Ways to Improve IBS Symptoms Through Your Mental Health
Curious about the gut-brain axis? What it is and how to improve it, naturally? Or how it affects your IBS symptoms? Read all about that here…
Low FODMAP Herb-y Garlic-y Shrimp, Green Beans, and Polenta
Low FODMAP does not mean low flavor or lack of nutrition. This meal is perfectly balanced and bursting with flavor from herbs & garlic oil (garlic oil is low FODMAP!!!). Not too mention the dish is perfectly balanced with protein, carbohydrates, fiber, and fat.
Low FODMAP Turkey Meatloaf
I’ve adjusted the ingredients of this meatloaf to make this recipe Low FODMAP and approved for my IBS folks. By exchanging garlic and onion for garlic oil and chives, the flavor remains of your classic meatloaf, without the tummy troubles. Hallelujah! And honestly, even if you do not have IBS this recipe is BOMB! Pair with mashed potatoes and green beans for a fully low FODMAP comfort meal.
Fiber-Rich Raspberry Oatmeal
If your digestion has been off lately and you are looking to improve your gut health, look no further! This oatmeal is a great way to get things moving while providing a boost of nutrients to improve the health of your intestinal lining. Note: This recipe can be easily altered to meet a low FODMAP diet, just decrease the flaxseed serving to 1 tbsp.
Winter Citrus Salad
Gut health is all about color, variety, and fiber. This salad checks off all three of those requirements. Additionally, this salad does not require tons of fresh vegetables, in fact three of the ingredients are canned! Making it super easy to make and cost effective. Pops of citrus in the vinaigrette and from the added grapefruit really brighten things up on a cold winter’s day!