Category: Blog

The Power of Intuitive Eating: Ditch Diets for Good

Posted on by Amy MS, RD, LDN

What is Intuitive Eating:

Eating with Intention to Nourish Your Body and Mind

Let’s be real—diet culture loves to give out strict rules and crazy concoctions, making food way more complicated and confusing than helpful. But what if you could actually enjoy eating without obsessing over every bite? That’s where intuitive eating comes in. It’s not about strict rules or feeling guilty—it’s about listening to your body, honoring your hunger, and ditching diet culture. In this post, I’m breaking down what intuitive eating is, why it works, and how to start truly tuning in to what your body really needs.

What is Intuitive Eating?

 

Intuitive eating stands in stark contrast to traditional dieting. Created by dietitians Evelyn Tribole and Elyse Resch, it encourages people to stop obsessing over food rules and instead listen to their bodies. The premise is actually pretty simple: Eat when you’re hungry, stop when you’re full, and enjoy what you eat while paying attention to how different foods make you feel.

 

The 10 Key Principles

Intuitive eating is built on ten key principles that help you tune into your body and rebuild trust with your hunger and fullness cues.

 

  1. Reject the Diet Mentality: Say goodbye to diet culture and the endless cycle of restriction.
  2. Honor Your Hunger: Tune into your body’s hunger cues. Feed your body adequately to prevent over-hunger and its side effects.
  3. Make Peace with Food: Grant yourself unconditional permission to eat. No guilt.
  4. Challenge the Food Police: Silence those guilt-inducing thoughts about food choices.
  5. Respect Your Fullness: Listen to your body’s signals that indicate you’re satisfied.
  6. Discover the Satisfaction Factor: Take pleasure in eating what you love.
  7. Honor Your Feelings Without Using Food: Address your emotions with kindness rather than eating.
  8. Respect Your Body: Accept your genetics and unique shape. You are the the only you, embrace it!
  9. Exercise – Feel the Difference: Focus on movement that feels good, and how you feel afterwards, rather than focus on calorie-burning.
  10. Honor Your Health with Gentle Nutrition: Make food choices that honor your health, culture and taste buds while tuning in to what your body needs.

 

Research-Backed Benefits

Intuitive eating isn’t just a buzzword—it’s backed by solid research. Studies show that people who eat intuitively are less likely to struggle with disordered eating and tend to have a healthier mindset around food. Research even links it to better cholesterol levels, a more positive relationship with food, and higher self-esteem.

Hunger & Satiety Scale:

Using a Hunger & Satiety Scale is a great way to tune into your body’s hunger cues and make choices that feel more aligned with what you need. Here’s a guide to help you understand those signals:

 

How to Get Started with Intuitive Eating

Getting started with intuitive eating is all about tuning into your body and breaking free from diet rules:

  1. Notice Your Habits: Pay attention to how and why you’re eating—no judgment, just curiosity.
  2. Check In With Yourself: Keep a simple food journal (not for counting calories!) to see how different foods make you feel.
  3. Be Kind to Yourself: Let go of past dieting guilt and focus on nourishing your body with what it truly needs.
  4. Honor Your Hunger: Don’t ignore your body’s hunger signals—feed yourself when you’re hungry, not when the clock says it’s time.
  5. Savor Your Food: Slow down and enjoy your meals! The more you focus on taste and texture, the more in tune you’ll become with your body’s cues.

Remember, intuitive eating isn’t a quick fix—it’s a process of rebuilding trust with your body, one meal at a time.

 

Thrive’s Final Thoughts

Embracing intuitive eating can totally transform your relationship with food and your body, helping you find more joy and satisfaction with every bite. It’s all about being present, showing yourself some love, and enjoying food without the weight of diet culture. Ready to kickstart your journey? I’m here for you for personalized guidance or dive into more resources here to learn more.

The Alarming Rise of Colon Cancer in People Under 50

The Alarming Rise of Colon Cancer in People Under 50

Posted on by Amy MS, RD, LDN

Colon Cancer is Rising in Young Adults: Here’s What You Can Do to Lower Your Risk

Colon cancer is on the rise in younger adults, and the statistics are alarming. In fact, colorectal cancer is now the leading cause of cancer-related deaths for people under 50. But why is this happening, and more importantly, what can you do to protect yourself?

Why Are Colon Cancer Rates Increasing in Younger Adults?

Colon cancer was once considered a disease that primarily affected older adults. However, since 1990, cases have doubled in people under 50. Just this year, colorectal cancer became the number one cause of cancer deaths in young adults.

While researchers are still working to understand why this is happening, several risk factors have been linked to the increase, including:

  • Sedentary lifestyle

  • Overweight & obesity

  • Smoking & heavy alcohol use

  • Low-fiber, high-fat diets

  • Diets high in processed meats

  • Environmental factors & family history

The good news? You have control over many of these factors!

1. Eat More Fiber – Your Gut’s Best Friend

One of the biggest dietary risk factors for colon cancer is low fiber intake. Right now, the average American eats only 15 grams of fiber per day—about half of what’s recommended:

  • 25g/day for women

  • 38g/day for men

Best Sources of Fiber

Fiber comes from plants—if it grew from the ground, it’s got fiber! Some of the best sources include:

  • Fruits: Apples, berries, pears, oranges

  • Vegetables: Leafy greens, carrots, broccoli, Brussels sprouts

  • Whole Grains: Oats, brown rice, quinoa, whole wheat bread & pasta

  • Legumes: Beans, lentils, chickpeas

  • Nuts & Seeds: Chia seeds, flaxseeds, almonds

Soluble vs. Insoluble Fiber

There are two types of fiber, and both play a role in gut health:

  • Soluble Fiber dissolves in water and helps lower cholesterol and stabilize blood sugar. Found in: oats, beans, lentils, flaxseeds, apples, citrus fruits.

  • Insoluble Fiber doesn’t dissolve in water and helps keep digestion regular. Found in: whole grains, nuts, seeds, leafy greens, vegetables.

Simple Swaps to Increase Fiber Intake

Here’s what a typical low-fiber diet looks like compared to a fiber-filled day:

 

Low-Fiber Day (~15g total)

  • Bagel with cream cheese + coffee (2g)

  • Cheeseburger, fries, soda (4g)

  • Chips or granola bar (2g)

  • Chicken Alfredo with white pasta (4g)

  • Ice cream or cookies (1-2g)

High-Fiber Day (~30g total)

  • Oatmeal with berries & flaxseeds (10g)

  • Taco salad with black beans & avocado (9g)

  • Apple with peanut butter (5g)

  • Whole wheat spaghetti with turkey meatballs + side salad (8g)

By making small changes, you can easily double your fiber intake and support gut health while lowering your cancer risk. Just remember—if you’re increasing fiber, do it gradually to avoid digestive discomfort.

 

2. Move More – Reduce Your Risk

Another major risk factor for colon cancer is a sedentary lifestyle. Many of us spend hours sitting at desks, commuting, or watching TV. But even small movements throughout the day can make a big difference!

Easy Ways to Move More:

  • Take 5-minute movement breaks every hour

  • Walk after meals (bonus: helps digestion and blood sugar!)

  • Stretch while watching TV

  • Park further away from entrances

  • Do a few squats while brushing your teeth

You don’t have to hit the gym for an hour a day—just find ways to move your body in ways that feel good for you!

3. Reduce Processed & Red Meat

There is strong evidence linking processed meats to colon cancer. The World Health Organization even classifies processed meats as a Group 1 carcinogen—meaning they are probably cancer causing in humans.

Processed Meats to Limit:

🚫 Bacon 🚫 Sausage 🚫 Hot dogs 🚫 Deli meats (ham, turkey, salami, bologna) 🚫 Pepperoni

Healthier Swaps:

  • Replace deli meats with grilled chicken, tuna, or hummus on sandwiches

  • Use beans or lentils in place of sausage in recipes

  • Choose fresh, unprocessed meats when possible

  • Reduce red meat to 18 ounces per week (about three small servings)

4. Cut Back on Alcohol

Excessive alcohol intake is another major risk factor for colon cancer. The American Cancer Society recommends:

  • No more than 1 drink per day for women
  • No more than 2 drinks per day for men

For cancer prevention, less is better. Try swapping alcohol for mocktails, kombucha, or sparkling water.

5. Pay Attention to Your Gut Health

If something feels off with your digestion, don’t ignore it. Talk to your doctor if you experience:

🚨 Constipation or persistent diarrhea
🚨 Blood in your stool
🚨 Sudden, unexplained changes

Your doctor—and your dietitian—want to hear about it! Changes in stool can be one of the earliest signs of an issue, so don’t be afraid to speak up.

One tool that can help you track your digestive health is the Bristol Stool Chart. This chart categorizes stool into seven types, from hard and lumpy (constipation) to entirely liquid (diarrhea). Keeping an eye on your stool consistency can provide valuable insights into your gut health!

Take Charge of Your Health

Colon cancer is rising in young adults, but you can take action to protect yourself:

✔ Eat more fiber
✔ Move more
✔ Cut back on processed meats & alcohol
✔ Pay attention to your body & speak up if something feels off

And don’t forget—the newest guidelines recommend everyone start screening for colon cancer at age 45, even if you have no family history.

References:

American Cancer Society. (2023). Colorectal cancer facts & figures 2023-2025.
American College of Surgeons. (n.d.). Colorectal Cancer Awareness Month: What to know about the rise of colorectal cancer in younger adults. Retrieved February 21, 2025, from https://www.facs.org/media-center/press-releases/2024/colorectal-cancer-awareness-month-what-to-know-about-the-rise-of-colorectal-cancer-in-younger-adults/
International Agency for Research on Cancer, World Health Organization. (2015, October 26). IARC monographs evaluate consumption of red meat and processed meat. Retrieved February 25, 2025, from https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf
Ribelles, N., Pascual, J., Galvez-Carvajal, L., Ruiz-Medina, S., Garcia-Corbacho, J., Benitez, J. C., Dominguez-Recio, M. E., Torres, E., Oliva, L., Zalabardo, M., Rueda, A., & Alba, E. (2024). Increasing annual cancer incidence in patients age 20-49 years: A real-data study. JCO Global Oncology, 10, e2300363. https://doi.org/10.1200/GO.23.00363
Sung, H., Siegel, R. L., Laversanne, M., Jiang, C., Morgan, E., Zahwe, M., Cao, Y., Bray, F., & Jemal, A. (2025). Colorectal cancer incidence trends in younger versus older adults: An analysis of population-based cancer registry data. The Lancet Oncology, 26(1), 51–63. https://doi.org/10.1016/S1470-2045(24)00600-4
 
How Much Protein Do You Need?

How Much Protein Do You Need?

Posted on by Amy MS, RD, LDN

Breaking Down Protein Needs

Protein has been a hot topic for years, and it seems like everyone has an opinion on how much you should be eating. Some say we’re eating too much, while others claim we’re not eating enough. But what does the latest research actually say?

I’ve been getting a ton of questions about protein lately, so I wanted to share the latest research and clear up some confusion. In this post, I’ll break down what the evidence says on protein needs, whether you’re trying to build muscle, maintain strength, age gracefully, or just fuel your body the right way. Plus, I’ll debunk some common protein myths along the way!

1 kilogram is equal to 2.2 pounds. To calculate your weight kilograms, divide your weight (in pounds) by 2.2.

The New Protein Research – Let’s Talk Muscle

Let’s start with muscle building. But let’s get one thing straight—protein and strength training go hand in hand. You can’t just eat more protein and expect to build muscle. You need to pair it with resistance training.

So, how much protein do you actually need for muscle growth? Recommendations vary from 1.2g/kg to 3.0g/kg of body weight, and some even suggest 1 gram of protein per pound of body weight. But experts generally agree that the ideal range for muscle building is between 1.6g/kg and 2.2g/kg per day.

But there’s been a shake up in these recommendations! Over on their YouTube Channel, Renaissance Periodization shared a new study that shook up some long-held beliefs about protein and muscle gains. And brought on some snarky and kind of cringey comments. 

So here’s the latest studies and what they state: A meta-analysis found that anything above 1.6g/kg didn’t seem to contribute to increased muscle mass. So, hitting 1.6g/kg is great, but going higher doesn’t seem to provide any extra benefits. Newer research from 2022 suggests that 1.5g/kg might be the sweet spot for maintaining and boosting muscle strength, especially when combined with resistance training. This study included both bodybuilders and non-bodybuilders, so the findings are relevant to a broader audience.

Protein Needs Aren’t One-Size-Fits-All

One common recommendation you might see floating around is 100g of protein per day. But here’s the problem: it assumes everyone’s body is the same—and that’s simply not true.

Another “standard” recommendation is 56g of protein for men and 46g for women. While these numbers are a baseline, they don’t consider factors like weight, fitness goals, or activity level. For the average American man, these numbers actually fall short of the bare minimum required to prevent protein deficiency.

So, what does this mean for you? Your protein needs are unique, and context matters. Understanding your personal goals, activity level, and health status will help you find the right protein target.

The RDA – Just the Bare Minimum

The Recommended Daily Allowance (RDA) for protein is set at 0.8g per kilogram of body weight. But here’s the thing: the RDA isn’t designed for optimal health. It’s the bare minimum you need to avoid protein deficiency.

If you’re just trying to survive, the RDA is fine. But if you want to thrive—whether that means building muscle, improving strength, or managing chronic health issues—you’ll likely need more than that. A 2020 study pointed out that eating more than the RDA actually helps adults build muscle, especially when under stress like resistance training, dieting, or even when you miss one of my new YouTube videos on Thursdays 😊.

Protein intake above the RDA is essential for making gains—especially if you’re putting your body under stress through exercise or dieting.

Athletes & Exercising Individuals

If you’re an athlete or someone who trains regularly, your protein needs will be higher to support muscle repair and recovery. The International Society of Sports Nutrition recommends a protein intake of 1.4-2.0g/kg per day for maintaining muscle mass and recovery. Those with the highest activity levels—such as those training for long endurance events or high-intensity workouts—will need the higher end of this range.

To put it into perspective, think about training for a 5K versus a marathon. A 5K might take around 30 minutes of running, while a marathon could be 3 hours of constant physical stress. The longer the stress, the more protein your body needs to recover.

Protein for Older Adults

As we age, our protein needs increase, and for good reason. Studies show that higher protein intakes are crucial for overall health, recovery from illness, and preserving muscle mass.

For adults 65 and older, the European Union Geriatric Medicine Society suggests 1.0–1.2g of protein per kilogram of body weight per day to help preserve muscle mass and fight age-related muscle loss (known as sarcopenia). But some observational studies suggest that going up to 1.6g/kg may offer even better results. For those with chronic illness, protein needs can go even higher.

Bottom line: protein isn’t just important for building muscle in your 20s and 30s—it’s essential as you age.

Specific Groups That Need More Protein

There are also certain groups of people who may benefit from higher protein intakes:

  • People with Diabetes or Blood Sugar Concerns: Higher protein intake can help stabilize blood sugar and improve overall health. Aim for 1.5–2.0g/kg of body weight, but never less than 1.0g/kg.
  • New Moms Who Are Breastfeeding: Protein needs increase during the postpartum period for breastfeeding mamas. If you’re breastfeeding, aim for 1.7–1.9g/kg during the first 3-6 months after childbirth.
  • People Recovering from Illness or Surgery: Recovery requires extra protein for tissue rebuilding, wound healing, and fighting infection. Depending on the severity of the illness or injury, your needs could range from 1.5–2.0g/kg.

Protein isn’t just for bodybuilders—it’s for anyone who wants to thrive, not just survive.

Protein Spacing & Timing

Here’s a tip I see too often ignored: spacing your protein intake throughout the day is key. You can’t just load up on protein at dinner and expect your body to absorb it all. To get the best results, aim for a protein hit every 3–4 hours.

This strategy helps your body synthesize protein more effectively, supports muscle repair, and makes hitting your daily protein goals a lot easier.

And if you want a deep dive into post-workout nutrition (protein + carbs for recovery), let me know in the comments—I’m happy to share that too!

What Happens If You Don’t Eat Enough Protein?

If you’re not getting enough protein, your body will start breaking down muscle tissue for fuel. Long-term, this can affect your strength, metabolism, and overall health. Protein is key for muscle repair, recovery, and maintenance.

If you’re lacking in protein, you might notice weak nails, thinning hair, or slower recovery from workouts. It’s not just about muscles—it’s about keeping your body functioning at its best.

What About Eating Too Much Protein?

A common myth is that eating too much protein can harm your kidneys. But here’s the truth: this is only a concern if you already have kidney disease. In fact, higher protein intake is associated with a lower risk of chronic kidney disease.

That said, if you focus solely on protein and ignore other nutrients, you could miss out on essential carbs and fiber that are key for athletic performance, gut health, and overall well-being.

Protein Goals to Aim For:

To recap, here’s a quick breakdown of protein goals based on your needs:

  • Bodybuilding or Strength Training: 1.5–1.8g/kg per day
  • Active Athletes & Exercising Individuals: 1.4–2.0g/kg per day
  • Older Adults (65+): 1.0–1.2g/kg per day (with some studies citing up to 1.6g/kg for better results)
  • People with Diabetes or Blood Sugar Concerns: 1.5–2.0g/kg per day
  • Breastfeeding Moms: 1.7–1.9g/kg per day
  • Recovering from Illness or Surgery: 1.5–2.0g/kg per day

Protein is essential for building and maintaining muscle, supporting recovery, and promoting overall health. So make sure you’re hitting the right targets for your body.

Conclusion

Finding the right amount of protein for your unique needs can make all the difference—whether you’re aiming to build muscle, improve recovery, or just feel your best.

Keep in mind that this information is based on the latest research available at the time of this blog post and video. As new studies emerge, I’ll make sure to share updates to keep you informed!

References:

Campbell, W. W., Deutz, N. E. P., Volpi, E., & Apovian, C. M. (2023). Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults. The Journals of Gerontology: Series A, 78(Supplement_1), 67–72. https://doi.org/10.1093/gerona/glad038
Cheng, Y., Zheng, G., Song, Z., Zhang, G., Rao, X., & Zeng, T. (2024). Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Frontiers in Nutrition, 11, 1408424. https://doi.org/10.3389/fnut.2024.1408424
Famularo, P. (2023). Protein Requirements for Older Adults: What Are the Current Recommendations for Intake? Caring for the Ages, 24(4), 9. https://doi.org/10.1016/j.carage.2023.04.015
Hamdy, O., & Horton, E. S. (2011). Protein Content in Diabetes Nutrition Plan. Current Diabetes Reports, 11(2), 111–119. https://doi.org/10.1007/s11892-010-0171-x
Hudson, J. L., Wang, Y., Bergia III, R. E., & Campbell, W. W. (2020). Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Advances in Nutrition, 11(3), 548–558. https://doi.org/10.1093/advances/nmz106
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. https://doi.org/10.1186/s12970-017-0177-8
Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., Williams, E. A., Stevenson, E. J., Penson, S., & Johnstone, A. M. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360
Moore, D. R. (2021). Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves. Sports Medicine, 51(S1), 13–30. https://doi.org/10.1007/s40279-021-01510-0
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. https://doi.org/10.1139/apnm-2015-0550
Rasmussen, B., Ennis, M., Pencharz, P., Ball, R., Courtney-martin, G., & Elango, R. (2020). Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Current Developments in Nutrition, 4, nzaa049_046. https://doi.org/10.1093/cdn/nzaa049_046
Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10. https://doi.org/10.1186/s12970-018-0215-1
Stokes, T., Hector, A., Morton, R., McGlory, C., & Phillips, S. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
Tagawa, R., Watanabe, D., Ito, K., Otsuyama, T., Nakayama, K., Sanbongi, C., & Miyachi, M. (2022). Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Medicine – Open, 8(1), 110. https://doi.org/10.1186/s40798-022-00508-w
Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., & Miyachi, M. (2021). Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 79(1), 66–75. https://doi.org/10.1093/nutrit/nuaa104
Volkert, D., Beck, A. M., Cederholm, T., Cruz-Jentoft, A., Goisser, S., Hooper, L., Kiesswetter, E., Maggio, M., Raynaud-Simon, A., Sieber, C. C., Sobotka, L., Van Asselt, D., Wirth, R., & Bischoff, S. C. (2019). ESPEN guideline on clinical nutrition and hydration in geriatrics. Clinical Nutrition, 38(1), 10–47. https://doi.org/10.1016/j.clnu.2018.05.024
How to Use Your HSA/FSA Card for Nutrtion Counseling

How to Use Your HSA/FSA Card for Nutrtion Counseling

Posted on by Amy MS, RD, LDN

Using your FSA or HSA for nutrition services is a smart way to invest in your health while saving money. These accounts can help cover things like nutrition counseling, meal planning, and other services that support your wellness goals. In this post, I’ll break down how to use your FSA or HSA for nutrition care and why it’s such a great option. Let’s make prioritizing your health easier and more affordable!

What are HSA/FSA?

Let’s quickly breakdown what exactly HSA and FSA accounts are.

Health Savings Account (HSA): An HSA is a tax-advantaged savings account designed to help you pay for qualified medical expenses. Contributions are tax-deductible, and withdrawals for eligible expenses are tax-free, making it a great tool for managing healthcare costs.

Flexible Spending Account (FSA): An FSA is a pre-tax benefit account that lets you set aside funds for qualified medical expenses. Unlike an HSA, FSAs are often provided through employers and may come with a “use-it-or-lose-it” policy, so it’s important to plan your spending wisely.

Both accounts can be used to pay for a wide range of health-related expenses, including nutrition counseling.

Step-by-Step Guide to Using Your HSA/FSA with Thrive Nutrition RDN

1. Verify Your Eligibility

  • Before getting started, confirm that nutrition counseling qualifies as an eligible expense under your HSA or FSA plan. While counseling provided by a licensed dietitian or nutritionist is typically covered, it’s always wise to check with your plan provider to understand the specific requirements and coverage details.

2. Obtain a Letter of Medical Necessity from a Healthcare Provider

  • A Letter of Medical Necessity (LMN) is a document written by a healthcare provider that explains the medical need for a specific treatment or service. For nutrition counseling, it highlights why the service is essential for your health and how it supports your treatment plan. This document typically includes:

    • Relevant diagnosis or medical condition(s)
    • How nutrition counseling will address your condition
    • The expected duration and frequency of counseling
    • The credentials of the dietitian or nutritionist providing the service

3. Book Your Free Discovery Call

4. Pay with your HSA/FSA Card

  • Paying with your HSA/FSA card is simple through our booking and payment portal, Healthie. Just enter your card details as you would with any credit card, and the payment will be processed directly through your account—streamlined and stress-free!

5. Keep Your Receipts

    • With each payment, you’ll receive a copy of your invoice—be sure to save it! This documentation is important for your records and can be submitted to your HSA/FSA administrator along with your Letter of Medical Necessity, if required for reimbursement or verification.

Why Choose Thrive Nutrition RDN?

At Thrive Nutrition RDN, I’m here to help you find freedom with food while working toward your unique health goals. Forget the strict rules and one-size-fits-all plans—together, we’ll create a personalized approach that fits your life and helps you feel your best. Plus, using your HSA/FSA funds makes it even easier to invest in yourself and take advantage of the benefits you already have!

Ready to Thrive?

Book your free 15-minute discovery call to get started! During the call, we can discuss your goals, answer any questions, and explore how Thrive Nutrition RDN can support you on your journey to better health.

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Are Seed Oils Toxic? Debunking the Myths with Science

Are Seed Oils Toxic? Debunking the Myths with Science

Posted on by Amy MS, RD, LDN

If you’ve been following nutrition trends lately, you’ve probably come across the buzz about seed oils. Many influencers are calling them “toxic” and even lumping them in with the so-called “hateful eight.” But is there any real science behind these claims, or is it just hype? As a registered dietitian, I’m here to break down the evidence and clear up the confusion.

First, What Exactly Are Seed Oils?

Seed oils come from the seeds of various plants, not their fruits. Some common ones include:  

  • Canola Oil (from rapeseed)
  • Sunflower Oil (from sunflower seeds) 
  • Grapeseed Oil (from grape seeds) 
  • Safflower Oil (from safflower seeds) 
  • Corn Oil 
  • Cottonseed Oil 
  • Rice Bran Oil 
  • Soybean Oil  

These oils are mainly made up of unsaturated fats, particularly polyunsaturated fatty acids (PUFAs), which include omega-6 fatty acids. While omega-6s are important for our health, the high amounts in seed oils have some influencers pretty fired up.

Why All the Hype?

The idea that seed oils are toxic has really picked up steam on social media. Influencers often claim there’s a direct link between the rise in seed oils and the increase in chronic illnesses. While there is some truth to the fact that many processed foods contain seed oils, that doesn’t automatically mean they’re the cause of health problems. Other factors—like our sedentary lifestyles and overall diet quality—play a much bigger role in our health.

A classic example of mixing up correlation and causation is the “ice cream and shark attacks” correlation. During the summer, ice cream sales go up, and so do shark attacks—does that mean ice cream is luring sharks? Of course not! It’s just that both are tied to the same thing: people hitting the beach in warmer weather.

Are Seed Oils Really That Bad?
Short answer: not in the way people often claim. In fact, research shows that linoleic acid (the omega-6 fatty acid in seed oils) might actually help reduce inflammation. A big review of 30 studies found that higher linoleic acid intake was linked to a lower risk of heart disease and even death. Plus, another review from the Cochrane group found that upping omega-6 fats could lower heart attack risk without major effects on other heart-related issues. So, turns out, seed oils might not be the villain they’re made out to be.

The Omega-6 Debate
Omega-6 fatty acids are essential for a lot of important functions in our bodies, like keeping our cell membranes healthy. One type of omega-6, linoleic acid, is found in high amounts in seed oils. Critics often claim that too much omega-6 causes inflammation, which could lead to issues like diabetes, heart disease, and even headaches.

But here’s the thing: only about 0.2% of the linoleic acid we consume  actually turns into arachidonic acid, which is linked to inflammation. Plus, arachidonic acid has anti-inflammatory properties too. This important detail often gets glossed over by those calling out seed oils.

The Bottom Line on Seed Oils
The idea that seed oils are toxic is often blown way out of proportion for the sake of clicks and drama. Sure, some people feel better after ditching seed oils, but let’s not forget they’re usually cutting out a lot of processed foods too, which are packed with refined carbs and sugars.

If your diet is heavy on fast food and processed junk, swapping those out for whole foods will definitely boost your health. But there’s no need to stress over using seed oils in moderation or having the occasional snack that contains them.

For a healthier lifestyle, focus more on boosting your omega-3s (think walnuts, salmon, and flaxseed) instead of turning omega-6s into the villain. Getting the facts straight about seed oils and their role in our diet is key. Instead of falling for fear-mongering, let’s focus on the evidence and make informed choices about what we eat!

References:

 

Hooper, L., Al-Khudairy, L., Abdelhamid, A. S., Rees, K., Brainard, J. S., Brown, T. J., Ajabnoor, S. M., O’Brien, A. T., Winstanley, L. E., Donaldson, D. H., Song, F., & Deane, K. H. (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 2018(11). https://doi.org/10.1002/14651858.CD011094.pub4
Innes, J. K., & Calder, P. C. (2018). Omega-6 fatty acids and inflammation. Prostaglandins, Leukotrienes and Essential Fatty Acids, 132, 41–48. https://doi.org/10.1016/j.plefa.2018.03.004
Katanbaf, M. N., Siegel, P. B., & Gross, W. B. (1987). Prior experience and response of chickens to a streptococcal infection. Poultry Science, 66(12), 2053–2055. https://doi.org/10.3382/ps.0662053
Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., de Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., de Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., … Cohorts for Heart and Aging Research in Genomic Epidemiology (CHARGE) Fatty Acids and Outcomes Research Consortium (FORCE). (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality. Circulation, 139(21), 2422–2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908
Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., De Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., De Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., … For the Cohorts for Heart and Aging Research in Genomic Epidemiology (CHARGE) Fatty Acids and Outcomes Research Consortium (FORCE). (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality: An Individual-Level Pooled Analysis of 30 Cohort Studies. Circulation, 139(21), 2422–2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908
Mojtaba Yousefi 1 2,  Hedayat Hosseini. (n.d.). Evaluation of Hexane Content in Edible Vegetable Oils Consumed in Iran. https://doi.org/10.14302/issn.2641-7669.ject-17-1790
Pereira, M., Liang, J., Edwards-Hicks, J., Meadows, A. M., Hinz, C., Liggi, S., Hepprich, M., Mudry, J. M., Han, K., Griffin, J. L., Fraser, I., Sack, M. N., Hess, C., & Bryant, C. E. (2024). Arachidonic acid inhibition of the NLRP3 inflammasome is a mechanism to explain the anti-inflammatory effects of fasting. Cell Reports, 43(2), 113700. https://doi.org/10.1016/j.celrep.2024.113700
Virtanen, J. K., Wu, J. H. Y., Voutilainen, S., Mursu, J., & Tuomainen, T.-P. (2018). Serum n–6 polyunsaturated fatty acids and risk of death: the Kuopio Ischaemic Heart Disease Risk Factor Study. The American Journal of Clinical Nutrition, 107(3), 427–435. https://doi.org/10.1093/ajcn/nqx063
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If you’ve been following nutrition trends lately, you’ve probably come across the buzz about seed oils. Many influencers are calling them “toxic” and even lumping them in with the so-called “hateful eight.” But is there any real science behind these claims, or is it just hype? As a registered dietitian, I’m here to break down the evidence and clear up the confusion.

First, What Exactly Are Seed Oils?

Seed oils come from the seeds of various plants, not their fruits. Some common ones include:  

  • Canola Oil (from rapeseed)
  • Sunflower Oil (from sunflower seeds) 
  • Grapeseed Oil (from grape seeds) 
  • Safflower Oil (from safflower seeds) 
  • Corn Oil 
  • Cottonseed Oil 
  • Rice Bran Oil 
  • Soybean Oil  

These oils are mainly made up of unsaturated fats, particularly polyunsaturated fatty acids (PUFAs), which include omega-6 fatty acids. While omega-6s are important for our health, the high amounts in seed oils have some influencers pretty fired up.

Why All the Hype?

The idea that seed oils are toxic has really picked up steam on social media. Influencers often claim there’s a direct link between the rise in seed oils and the increase in chronic illnesses. While there is some truth to the fact that many processed foods contain seed oils, that doesn’t automatically mean they’re the cause of health problems. Other factors—like our sedentary lifestyles and overall diet quality—play a much bigger role in our health.

A classic example of mixing up correlation and causation is the “ice cream and shark attacks” correlation. During the summer, ice cream sales go up, and so do shark attacks—does that mean ice cream is luring sharks? Of course not! It’s just that both are tied to the same thing: people hitting the beach in warmer weather.

Are Seed Oils Really That Bad?
Short answer: not in the way people often claim. In fact, research shows that linoleic acid (the omega-6 fatty acid in seed oils) might actually help reduce inflammation. A big review of 30 studies found that higher linoleic acid intake was linked to a lower risk of heart disease and even death. Plus, another review from the Cochrane group found that upping omega-6 fats could lower heart attack risk without major effects on other heart-related issues. So, turns out, seed oils might not be the villain they’re made out to be.

The Omega-6 Debate
Omega-6 fatty acids are essential for a lot of important functions in our bodies, like keeping our cell membranes healthy. One type of omega-6, linoleic acid, is found in high amounts in seed oils. Critics often claim that too much omega-6 causes inflammation, which could lead to issues like diabetes, heart disease, and even headaches.

But here’s the thing: only about 0.2% of the linoleic acid we consume  actually turns into arachidonic acid, which is linked to inflammation. Plus, arachidonic acid has anti-inflammatory properties too. This important detail often gets glossed over by those calling out seed oils.

The Bottom Line on Seed Oils
The idea that seed oils are toxic is often blown way out of proportion for the sake of clicks and drama. Sure, some people feel better after ditching seed oils, but let’s not forget they’re usually cutting out a lot of processed foods too, which are packed with refined carbs and sugars.

If your diet is heavy on fast food and processed junk, swapping those out for whole foods will definitely boost your health. But there’s no need to stress over using seed oils in moderation or having the occasional snack that contains them.

For a healthier lifestyle, focus more on boosting your omega-3s (think walnuts, salmon, and flaxseed) instead of turning omega-6s into the villain. Getting the facts straight about seed oils and their role in our diet is key. Instead of falling for fear-mongering, let’s focus on the evidence and make informed choices about what we eat!

References:

 

Hooper, L., Al-Khudairy, L., Abdelhamid, A. S., Rees, K., Brainard, J. S., Brown, T. J., Ajabnoor, S. M., O’Brien, A. T., Winstanley, L. E., Donaldson, D. H., Song, F., & Deane, K. H. (2018). Omega-6 fats for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 2018(11). https://doi.org/10.1002/14651858.CD011094.pub4
Innes, J. K., & Calder, P. C. (2018). Omega-6 fatty acids and inflammation. Prostaglandins, Leukotrienes and Essential Fatty Acids, 132, 41–48. https://doi.org/10.1016/j.plefa.2018.03.004
Katanbaf, M. N., Siegel, P. B., & Gross, W. B. (1987). Prior experience and response of chickens to a streptococcal infection. Poultry Science, 66(12), 2053–2055. https://doi.org/10.3382/ps.0662053
Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., de Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., de Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., … Cohorts for Heart and Aging Research in Genomic Epidemiology (CHARGE) Fatty Acids and Outcomes Research Consortium (FORCE). (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality. Circulation, 139(21), 2422–2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908
Marklund, M., Wu, J. H. Y., Imamura, F., Del Gobbo, L. C., Fretts, A., De Goede, J., Shi, P., Tintle, N., Wennberg, M., Aslibekyan, S., Chen, T.-A., De Oliveira Otto, M. C., Hirakawa, Y., Eriksen, H. H., Kröger, J., Laguzzi, F., Lankinen, M., Murphy, R. A., Prem, K., … For the Cohorts for Heart and Aging Research in Genomic Epidemiology (CHARGE) Fatty Acids and Outcomes Research Consortium (FORCE). (2019). Biomarkers of Dietary Omega-6 Fatty Acids and Incident Cardiovascular Disease and Mortality: An Individual-Level Pooled Analysis of 30 Cohort Studies. Circulation, 139(21), 2422–2436. https://doi.org/10.1161/CIRCULATIONAHA.118.038908
Mojtaba Yousefi 1 2,  Hedayat Hosseini. (n.d.). Evaluation of Hexane Content in Edible Vegetable Oils Consumed in Iran. https://doi.org/10.14302/issn.2641-7669.ject-17-1790
Pereira, M., Liang, J., Edwards-Hicks, J., Meadows, A. M., Hinz, C., Liggi, S., Hepprich, M., Mudry, J. M., Han, K., Griffin, J. L., Fraser, I., Sack, M. N., Hess, C., & Bryant, C. E. (2024). Arachidonic acid inhibition of the NLRP3 inflammasome is a mechanism to explain the anti-inflammatory effects of fasting. Cell Reports, 43(2), 113700. https://doi.org/10.1016/j.celrep.2024.113700
Virtanen, J. K., Wu, J. H. Y., Voutilainen, S., Mursu, J., & Tuomainen, T.-P. (2018). Serum n–6 polyunsaturated fatty acids and risk of death: the Kuopio Ischaemic Heart Disease Risk Factor Study. The American Journal of Clinical Nutrition, 107(3), 427–435. https://doi.org/10.1093/ajcn/nqx063
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7 Foods to Help You Sleep Better Tonight

7 Foods to Help You Sleep Better Tonight

Posted on by Amy MS, RD, LDN

7 Foods to Help You Sleep Better Tonight

Picture of Amy Lawson MS, RD, LDN

Amy Lawson MS, RD, LDN

  • in Blog
woman in bed

Did you know that about one-third of Americans aren’t getting the recommended 7-9 hours of sleep each night? Poor sleep is linked to increased risks of heart disease, obesity, and type 2 diabetes, which makes it so key to prioritize sleep.

While there are many ways to improve your sleep—like exercising and reducing screen time at night—this post is all about nutrition! Let’s dive into the key nutrients that promote better sleep and discover seven foods that can help you get a good night’s rest.

Key Nutrients for Sleep

Certain nutrients and compounds in our food can really help our sleep quality and quantity. Here are some of the sleep-enhancing all-stars to know:

  • Melatonin: A hormone that directly regulates our sleep-wake cycle.

  • Serotonin: This neurotransmitter plays a critical role in establishing our sleep patterns.

  • Tryptophan: This essential amino acid helps produce serotonin and melatonin, hormones that regulate our sleep-wake cycle. Pairing carbohydrates with tryptophan-rich foods can enhance melatonin production.

  • Magnesium: This mineral can help reduce stress and boost melatonin production.

  • Vitamin D: Important for the synthesis of melatonin.

  • Zinc: Supports the conversion of tryptophan into serotonin and melatonin.

7 Sleep Boosting Foods

Kiwi

Kiwi is often overlooked but is a powerful sleep aid! Rich in melatonin, studies show that eating two kiwis an hour before bed for four weeks can significantly improve sleep quality. A study on adults with sleep disorders found improvements in total sleep time and how quickly they fell asleep.

Salmon

Not only is salmon known for its heart and brain health benefits due to omega-3 fatty acid content, but its vitamin D content also plays a vital role in enhancing sleep quality. Men who consumed salmon three times a week reported falling asleep faster and enjoying better sleep quality.

Walnuts

Walnuts pack a trifecta of sleep-promoting nutrients: melatonin, serotonin, and magnesium. Plus, the alpha-linolenic acid (ALA) in walnuts can be converted to DHA, which further boosts serotonin production.

 

Pumpkin Seeds

Small but mighty, pumpkin seeds are rich in tryptophan, magnesium, and zinc. Just 100 grams can provide a hefty dose of these sleep-enhancing nutrients.

 

Dark Greens

Leafy greens are not just good for your health; they also support better sleep. The magnesium and calcium in these veggies work together to enhance sleep duration and quality.

 

 

Almonds

Almonds are another excellent source of magnesium, which can help calm your mind and body before bed. With 77mg of magnesium and 76mg of calcium per ounce, they’re perfect for an evening snack.

Try making your own trail mix with almonds, walnuts, pumpkin seeds, and a few dark chocolate chips for a tasty treat!

Chickpeas

Rich in vitamin B6 and tryptophan, chickpeas also provide a good amount of magnesium. One cup contains about 230mg of magnesium, making them a great bedtime snack. Try roasting them for a crunchy, sleep-promoting treat.

 

Foods to Avoid for Better Sleep

While incorporating sleep-friendly foods is essential, it’s equally important to avoid certain items that can negatively impact your rest:

  • Alcohol: Alcohol may seem like a relaxant, but it actually reduces sleep quality and increases disturbances during the night. Avoid it close to bedtime for a more restful sleep.

  • Caffeine: While coffee can be a comforting morning ritual, consuming caffeine in the afternoon or evening can really mess with your sleep at nighttime. Caffeine can stay in your system for several hours, so try to keep your cup of joe to the morning only.

 

Thrive's Final Thoughts on Foods for Sleep

Incorporating these foods into your daily routine can make a big difference in your sleep quality. Also, keep in mind that eating a diet rich in whole foods, fruits, vegetables, legumes, whole grains, nuts, and seeds will provide the key nutrients your body needs for optimal sleep.

Listen to your body’s cues: if you find yourself hungry before bed, opt for a light, satisfying snack like yogurt with granola or a simple turkey sandwich on whole grain bread. Do you need to eat before bed for good sleep? It depends! While eating right before bed isn’t necessary for everyone, it’s about finding what works best for you.

Want to dive a little deeper? Watch my video for a deep dive on foods for better sleep!

 

References:

Arab, A., Rafie, N., Amani, R., & Shirani, F. (2023). The Role of Magnesium in Sleep Health: A Systematic Review of Available Literature. Biological Trace Element Research, 201(1), 121–128. https://doi.org/10.1007/s12011-022-03162-1 Del Brutto, O. H., Mera, R. M., Ha, J., Gillman, J., Zambrano, M., & Castillo, P. R. (2016). Dietary fish intake and sleep quality: A population-based study. Sleep Medicine, 17, 126–128. https://doi.org/10.1016/j.sleep.2015.09.021 Doherty, R., Madigan, S., Nevill, A., Warrington, G., & Ellis, J. G. (2023). The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes. Nutrients, 15(10), 2274. https://doi.org/10.3390/nu15102274 Hansen, A. L., Dahl, L., Olson, G., Thornton, D., Graff, I. E., Frøyland, L., Thayer, J. F., & Pallesen, S. (2014). Fish consumption, sleep, daily functioning, and heart rate variability. Journal of Clinical Sleep Medicine: JCSM: Official Publication of the American Academy of Sleep Medicine, 10(5), 567–575. https://doi.org/10.5664/jcsm.3714 Kikuchi, M., Aoki, Y., Kishimoto, N., Masuda, Y., Suzuki, N., Takashimizu, S., Yoshida, K., Aizawa, K., Suganuma, H., & Nishizaki, Y. (2021). Effects of glucoraphanin-rich broccoli sprout extracts on sleep quality in healthy adults: An exploratory study. Journal of Functional Foods, 84, 104574. https://doi.org/10.1016/j.jff.2021.104574 Lin, H.-H., Tsai, P.-S., Fang, S.-C., & Liu, J.-F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169–174. Patan, M. J., Kennedy, D. O., Husberg, C., Hustvedt, S. O., Calder, P. C., Middleton, B., Khan, J., Forster, J., & Jackson, P. A. (2021). Differential Effects of DHA- and EPA-Rich Oils on Sleep in Healthy Young Adults: A Randomized Controlled Trial. Nutrients, 13(1), 248. https://doi.org/10.3390/nu13010248 Ros, E., Izquierdo-Pulido, M., & Sala-Vila, A. (2018). Beneficial effects of walnut consumption on human health: Role of micronutrients. Current Opinion in Clinical Nutrition & Metabolic Care, 21(6), 498–504. https://doi.org/10.1097/MCO.0000000000000508 Wilson, V. C. (1969). The distribution of acetylcholinesterase in adult Hymenolepis spp. Transactions of the Royal Society of Tropical Medicine and Hygiene, 63(4), 428. Zuraikat, F. M., Wood, R. A., Barragán, R., & St-Onge, M.-P. (2021). Sleep and Diet: Mounting Evidence of a Cyclical Relationship. Annual Review of Nutrition, 41(1), 309–332. https://doi.org/10.1146/annurev-nutr-120420-021719

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What is Mindful Eating?

What is Mindful Eating?

Posted on by Amy MS, RD, LDN

Revolutionize Your Relationship with Food: Embrace Mindful Eating

Tired of feeling trapped by a cycle of unhealthy eating habits? It’s time to break free of the cycle, break free of diet culture, and discover the power and benefits of mindful eating. By cultivating awareness and intention in your relationship with food, you can embrace a more balanced and nourishing approach to your meals and eating patterns.

What is Mindful Eating?

Mindful eating is all about being fully present with your food—paying attention to your hunger, satiety, and the entire eating experience. In our busy lives, staying present can be challenging! As a dietitian, I hear from clients all the time who share that they are stressed, overwhelmed and feeling disconnected. The constant hustle of daily life leaves little time to cook, let alone enjoy a meal! What mindful eating does is offer a non-restrictive, positive approach to meals and eating habits that fosters satisfaction and body positivity.

Here are 5 simple steps to get started with mindful eating.

 

 

1. Take A Deep Breath

Dandelion

Before you dive into your next meal, take a moment to breathe deeply. This simple act helps relieve stress and brings you back to the present moment. It’s a way to reset and remind yourself that you’re about to nourish your body.

Try it now: take a deep breath in, hold for a moment, and then exhale slowly. How do you feel?

This practice not only lightens your mood but also helps you check in with yourself—Are you hungry? Thirsty? Taking a deep breath can center you and help you appreciate the benefits of your meal, whether it’s a balanced breakfast or a satisfying snack.

2. No Screens During Meal Time

How many times do you find yourself eating in front of a screen—whether it’s the TV, computer, or phone? I’m guilty of it too. Eating while distracted can lead to overeating and mindless eating. Studies show that people who eat in front of the TV consume up to 25% more calories than those who eat at a table.

And research shows that families who eat together regularly have better communication, make healthier food choices, and experience improved emotional well-being.

To begin, try having at least one meal a day without screens. Put your phone in another room and focus on savoring your food. Allow yourself to relax and enjoy your meal without distractions.

 

3. Eat Slowly and Savor Each Bite

Eating slowly is a crucial aspect of mindful eating. Many of us rush through meals, especially when time is tight. I experienced this firsthand after having twins. My meal times became rushed, sneaking in bites for myself between caring for newborn twin boys. Soon enough I found myself eating fast through every meal, I wasn’t tasting my food, I was inhaling it so that my hands were free to take care of my boys. It wasn’t until I noticed this pattern that I realized I needed to slow down. Eating slowly helps with digestion, allows you to taste and savor your food, and gives your body time to signal to your brain that you’re satisfied, preventing overeating.

 

4. Notice What Is On Your Plate

Tofu Scramble

Have you ever noticed that we eat with our eyes first? A colorful, well-plated dish can spark excitement before we even take a bite!

Next time you sit down for a meal, take a moment to soak in the aromas. Does that smell remind you of a cozy family dinner? Scents have this amazing ability to trigger memories and emotions, making your meal feel even more special.

And let’s not forget about texture! Think about it: that creamy risotto, crunchy salad, or perfectly grilled steak. Each bite offers something unique, adding depth to your experience

By tuning into these sensory details, you can turn a simple meal into something truly satisfying. So, for your next meal, take a moment to appreciate the colors, smells, textures, and tastes.

 

5. Listen to Your Body's Cues

When you sit down for a meal, check in with yourself. How hungry are you at the start? Halfway through, ask if you’re satisfied or still craving more.

We all have habits from childhood—like cleaning our plates or going for seconds just because it’s there. Challenge those! Give yourself permission to stop when you’re full, even if food is left.

Trust your body’s cues and savor every bite. Mindful eating is all about enjoying your meals and feeling good about your choices!

 

Dig In, Screens Off, Savor Each Bite

These five tips for mindful eating are your path to ditching diet culture and discovering the joy of food freedom! By tuning into your meals, you’ll not only enjoy every bite but also build a healthier, happier relationship with food. So, let’s savor those flavors and nourish our bodies and minds.

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8 Powerful Foods to Fight Inflammation: A Guide to Eating for Better Health

8 Powerful Foods to Fight Inflammation: A Guide to Eating for Better Health

Posted on by Amy MS, RD, LDN

What if the foods you ate could help you fight off diseases? Imagine if your refrigerator was stocked with items that actively work to reduce inflammation and keep chronic diseases at bay.

In this post, I’m diving into eight potent foods that can help you combat inflammation and improve your overall health.

Understanding Inflammation

To start, let’s clarify what inflammation is. There are two main types:

      1. Acute Inflammation: This occurs suddenly in response to an injury, such as a cut or a sprain. It’s the body’s natural way of healing the affected area and this is a good thing!

      1. Chronic Inflammation: Unlike acute inflammation, chronic inflammation persists even without a threat. This ongoing inflammation can contribute to a range of chronic conditions like cardiovascular disease, autoimmune disorders, non-alcoholic fatty liver disease, arthritis, type 2 diabetes, Alzheimer’s Disease, and certain cancers.

    Now that you know what inflammation is, let’s get into how you can use food to fight it!

    1. Berries

    Berries, including strawberries, blueberries, and raspberries, are powerhouses of antioxidants, fiber, and vitamin C. They contain phytochemicals called anthocyanins that combat inflammation. Research even suggests that a diet rich in berries can promote longevity. Incorporate them into your weekly meals by snacking on them raw, topping your yogurt, or trying out delicious recipes like Triple Berry Dutch Baby, Berries & Greens Smoothie, and Brain-Boosting Blueberry Cookies.

    2. Dark Leafy Greens

    Dark leafy greens like spinach, kale, bok choy, and Swiss chard are packed with nutrients, especially beta-carotene. Beta-carotene has been linked to decreased inflammation markers. Experiment with different greens to add variety to your diet and benefit your gut microbiome. Try recipes such as Mediterranean White Bean Tuna & Spinach Salad and Simple Sauteed Bok Choy.

    3. Garlic

    Garlic isn’t just flavorful; it’s also a potent anti-inflammatory agent. It contains compounds that limit the effects of pro-inflammatory molecules. Add garlic to your meals, sauces, and homemade salad dressings. For inspiration, check out Easy Homemade Salsa and Lentil Bolognese recipes.

    4. Olive Oil

    Known for its health benefits, olive oil is rich in antioxidants and phenolic compounds. It has been shown to reduce inflammation similarly to ibuprofen, an anti-inflammatory drug. Use it in various recipes such as Simple Balsamic Dressing and Creamy Zucchini Pasta.

    5. Omega-3 Foods

    Omega-3 fatty acids are essential fats that our bodies can’t produce on their own and they play a crucial role in cell building, hormone production, and reducing inflammation. Foods rich in Omega-3s include fatty fish like salmon, flaxseed, chia seeds, walnuts, and soybeans. Try recipes like Buffalo Salmon Quinoa & Chickpea Salad and Honey & Flaxseed Granola.

    6. Nuts

    Nuts are not only delicious but also packed with magnesium, which contributes to their anti-inflammatory properties. Regular nut consumption has been linked to a lower risk of cardiovascular disease and type 2 diabetes. Incorporate nuts into your diet with recipes such as Maple & Olive Oil Granola, Easy Trail Mix, and Banana Nut Muffins.

    7. Beans & Legumes

    Beans and legumes are nutritional powerhouses, rich in fiber, protein, and antioxidants. They contain bioactive compounds like polyphenols that have anti-inflammatory, antioxidant, and antihypertensive properties. Explore bean recipes like Greek-Style Nachos and Chickpea Blondies.

    8. Turmeric

    Turmeric is a vibrant yellow spice known for its compound, curcumin, which has powerful anti-inflammatory and antioxidant properties.

    Curcumin can suppress inflammation through various mechanisms. Add turmeric to your meals in creative ways, such as Turmeric Pickled Onions and Sunrise Banana Pancakes.

    Foods to Avoid

    While incorporating anti-inflammatory foods into your diet, it’s equally important to be mindful of foods that can increase inflammation. Ultra-processed foods, fried and fast foods, and excessive sugar should be limited. Reducing these foods can help maintain a healthy inflammatory balance in your body.

    Thrive RDN’s Final Perspective

    Many of the anti-inflammatory foods mentioned here are staples in the Mediterranean diet, known for its health benefits. If you’re interested in exploring more about Mediterranean eating, check out our 7 Tips to Start Eating Mediterranean guide.

    I hope these tips inspire you to add more anti-inflammatory foods to your meals and support your health. I’d love to hear what your favorite anti-inflammatory foods are, leave me a comment below!

    Feel free to reach out with any questions or suggestions. Here’s to your health and delicious meals!

     

    References:

    Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092

    Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: Anti-inflammatory Effects in Humans. Journal of Agricultural and Food Chemistry, 62(18), 3886–3903. https://doi.org/10.1021/jf404405

    Juárez-Chairez, M. F., Meza-Márquez, O. G., Márquez-Flores, Y. K., & Jiménez-Martínez, C. (2022). Potential anti-inflammatory effects of legumes: A review. British Journal of Nutrition, 128(11), 2158–2169. https://doi.org/10.1017/S0007114522000137

    Land Lail, H., Feresin, R. G., Hicks, D., Stone, B., Price, E., & Wanders, D. (2021). Berries as a Treatment for Obesity-Induced Inflammation: Evidence from Preclinical Models. Nutrients, 13(2), 334. https://doi.org/10.3390/nu13020334

    Parkinson, L., & Keast, R. (2014). Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease. International Journal of Molecular Sciences, 15(7), 12323–12334. https://doi.org/10.3390/ijms150712323

    Peng, Y., Ao, M., Dong, B., Jiang, Y., Yu, L., Chen, Z., Hu, C., & Xu, R. (2021). Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Design, Development and Therapy, Volume 15, 4503–4525. https://doi.org/10.2147/DDDT.S327378

    Rajaram, S., Damasceno, N. R. T., Braga, R. A. M., Martinez, R., Kris-Etherton, P., & Sala-Vila, A. (2023). Effect of Nuts on Markers of Inflammation and Oxidative Stress: A Narrative Review. Nutrients, 15(5), 1099. https://doi.org/10.3390/nu15051099

    Schultz, H., Ying, G.-S., Dunaief, J. L., & Dunaief, D. M. (2021). Rising Plasma Beta-Carotene Is Associated With Diminishing C-Reactive Protein in Patients Consuming a Dark Green Leafy Vegetable–Rich, Low Inflammatory Foods Everyday (LIFE) Diet. American Journal of Lifestyle Medicine, 15(6), 634–643. https://doi.org/10.1177/1559827619894954

    Shin, J.-H., Ryu, J. H., Kang, M. J., Hwang, C. R., Han, J., & Kang, D. (2013). Short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts on the LPS-induced production of NO and pro-inflammatory cytokines by downregulating allicin activity in RAW 264.7 macrophages. Food and Chemical Toxicology, 58, 545–551. https://doi.org/10.1016/j.fct.2013.04.002

    Simopoulos, A. P. (2002). Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248

    Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922

    Yu, Z., Malik, V. S., Keum, N., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., Willett, W. C., Fuchs, C. S., & Bao, Y. (2016). Associations between nut consumption and inflammatory biomarkers,. The American Journal of Clinical Nutrition, 104(3), 722–728. https://doi.org/10.3945/ajcn.116.134205

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    Anti-Inflammatory Foods to Fight Chronic Diseases

    Posted on by Amy MS, RD, LDN

    References:

    Hewlings, S., & Kalman, D. (2017). Curcumin: A Review of Its Effects on Human Health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092

    Joseph, S. V., Edirisinghe, I., & Burton-Freeman, B. M. (2014). Berries: Anti-inflammatory Effects in Humans. Journal of Agricultural and Food Chemistry, 62(18), 3886–3903. https://doi.org/10.1021/jf4044056

    Juárez-Chairez, M. F., Meza-Márquez, O. G., Márquez-Flores, Y. K., & Jiménez-Martínez, C. (2022). Potential anti-inflammatory effects of legumes: A review. British Journal of Nutrition, 128(11), 2158–2169. https://doi.org/10.1017/S0007114522000137

    Land Lail, H., Feresin, R. G., Hicks, D., Stone, B., Price, E., & Wanders, D. (2021). Berries as a Treatment for Obesity-Induced Inflammation: Evidence from Preclinical Models. Nutrients, 13(2), 334. https://doi.org/10.3390/nu13020334

    Parkinson, L., & Keast, R. (2014). Oleocanthal, a Phenolic Derived from Virgin Olive Oil: A Review of the Beneficial Effects on Inflammatory Disease. International Journal of Molecular Sciences, 15(7), 12323–12334. https://doi.org/10.3390/ijms150712323

    Peng, Y., Ao, M., Dong, B., Jiang, Y., Yu, L., Chen, Z., Hu, C., & Xu, R. (2021). Anti-Inflammatory Effects of Curcumin in the Inflammatory Diseases: Status, Limitations and Countermeasures. Drug Design, Development and Therapy, Volume 15, 4503–4525. https://doi.org/10.2147/DDDT.S327378

    Rajaram, S., Damasceno, N. R. T., Braga, R. A. M., Martinez, R., Kris-Etherton, P., & Sala-Vila, A. (2023). Effect of Nuts on Markers of Inflammation and Oxidative Stress: A Narrative Review. Nutrients, 15(5), 1099. https://doi.org/10.3390/nu15051099

    Schultz, H., Ying, G.-S., Dunaief, J. L., & Dunaief, D. M. (2021). Rising Plasma Beta-Carotene Is Associated With Diminishing C-Reactive Protein in Patients Consuming a Dark Green Leafy Vegetable–Rich, Low Inflammatory Foods Everyday (LIFE) Diet. American Journal of Lifestyle Medicine, 15(6), 634–643. https://doi.org/10.1177/1559827619894954

    Shin, J.-H., Ryu, J. H., Kang, M. J., Hwang, C. R., Han, J., & Kang, D. (2013). Short-term heating reduces the anti-inflammatory effects of fresh raw garlic extracts on the LPS-induced production of NO and pro-inflammatory cytokines by downregulating allicin activity in RAW 264.7 macrophages. Food and Chemical Toxicology, 58, 545–551. https://doi.org/10.1016/j.fct.2013.04.002

    Simopoulos, A. P. (2002). Omega-3 Fatty Acids in Inflammation and Autoimmune Diseases. Journal of the American College of Nutrition, 21(6), 495–505. https://doi.org/10.1080/07315724.2002.10719248

    Stromsnes, K., Correas, A. G., Lehmann, J., Gambini, J., & Olaso-Gonzalez, G. (2021). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. Biomedicines, 9(8), 922. https://doi.org/10.3390/biomedicines9080922

    Yu, Z., Malik, V. S., Keum, N., Hu, F. B., Giovannucci, E. L., Stampfer, M. J., Willett, W. C., Fuchs, C. S., & Bao, Y. (2016). Associations between nut consumption and inflammatory biomarkers,. The American Journal of Clinical Nutrition, 104(3), 722–728. https://doi.org/10.3945/ajcn.116.134205

    7 Tips to Start Eating Mediterranean Today

    7 Tips to Start Eating Mediterranean Today

    Posted on by Amy MS, RD, LDN

    Eating the Mediterranean way is easier than think!

    Here are 7 EASY ways to start bettering your health with the Mediterranean eating pattern today.

    #1
    Cook with Olive Oil

    Olive oil is an unsaturated fat filled with antioxidants and polyphenols. When we sub in olive oil in cooking and sub out butter and other saturated fasts, not only are you following the Mediterranean way but the health benefits are numerous.

    Olive Oil Benefits

    #2
    Give Veggies the Attention they deserve

    The Standard American Diet is SAD, literally the acronym for it is SAD! Highly processed, fried foods, simple carbohydrates and sugar-laden sweets certainly do not give us the nutrients our bodies need.  Only 1 in 10 Americans are eating enough veggies each day.

    One of the biggest tenants of the Mediterranean eating pattern is the abundance of vegetables.

    As a dietitian I’ve heard the same saying numerous times, “I don’t like vegetables.” Yet this is a self-fulfilling prophecy. You may not love how they were cooked for you as a kid (who actually likes mushy veggies?) or you may have tried green beans from a can and disliked the flavor. But, if you change your mindset to, “I am open to trying new things” or “I will try 1 new vegetables a week” the script is flipped. Be open, try new varieties and new methods. There are so many ways to cook vegetables that make them taste delicious. Plus fresh, frozen and even canned (low to no-sodium) all provide nutrients to fuel our best selves.

    For your next meal, think of veggies first, fill half your plate with them and complement the vegetable with your protein and carbohydrate. Season with olive oil and spices, bon appetit!

    #3
    Beans, Beans, Beans

    Beans are a staple part of the Mediterranean eating pattern. They give us loads of fiber, protein and minerals. Plus they’re cheap!

    Beans work so well to give protein to a meatless meal. They are also a great way to plus up meals with meat. For example, add black beans to ground turkey tacos, white beans are great thickeners for soups. And don’t forget beans in dips, falafel, burgers and or a salty snack with crispy chickpeas.

    George Clooney and I share the same sentiment for chickpeas.

    #4
    Swap in Whole Grains

    First, let me say this, yes you can have bread! Swap out white breads and rice for whole wheat, whole grain varieties. Whole grains have more fiber, vitamins and minerals, plus more flavor and health benefits.

    Plus you can have fun trying new grains. Never had farro? It is delicious, nutritious and truly simple to cook. It’s very similar to cooking rice! And don’t forget about oats, quinoa, farro, and brown rice. This simple swap will help you follow along the Mediterranean pattern.

    Quinoa Greek Salad

    #5
    Snack on Whole Foods

    What do I mean by snack on whole foods? Choose an apple with peanut butter. A handful of nuts. Sliced veggies and hummus. Peaches and yogurt. There’s nothing more fast food than an apple or banana.

    Fruit, nuts and seeds are a big part of the Mediterranean eating pattern. They can certainly be incorporated into breakfast, lunch and dinner (and they should!) they also make great, portable snacks.

    #6
    Stop the Soda

    One of the most impactful and beneficial changes in your eating will be to lose the sodas, energy drinks, and sweet teas and swap with unsweetened beverages. This might look like swapping 1 soda a day for a sparking water, then 2, then 3 per week and so on.

    Plus, there are so many fun, unsweetened drinks out there now. Try a new sparkling water or jazz up still water with some fresh cut fruit or cucumber. You will feel fancy, trust me.

    #7
    Go Meatless or swap in fish 1x week

    When you fill your plate with vegetables, whole grains, beans, nuts and seeds, it is easy to go meatless. Lentils are a great plant-based source of high protein. Give my lentil bolognese a try and let me know what you think!

    This does not mean you have to go to the grocery or fish market twice a week for fresh fish. Canned fish totally counts here! Try salmon patties with canned salmon, they are GOOD. Tuna also works great as a shelf stable option. If you’re choosing canned, aim for only 1x week. And don’t forget fresh or frozen fish are excellent. Seared, roasted, air-fried, there are so many ways to cook fish that are delicious and not boring. And by the way if you are a vegetarian who does not eat fish or vegan, go for more veggies, beans and nuts instead. Walnuts and flaxseeds are nice plant-based options for getting your omega-3’s.

    Discover 5 Reasons to Eat the Mediterranean Way

    Discover 5 Reasons to Eat the Mediterranean Way

    Posted on by Amy MS, RD, LDN

    Have you heard of the Mediterranean eating pattern and wondered if it actually lives up to the hype? Well, researchers, doctors and dietitians talk it up as one of the healthiest, and most sustainable eating patterns in the world. Plus, US News & Health has ranked it #1 for the past 6 years in a row.

    Let’s dive into the top 5 reasons you should give the Mediterranean eating pattern a try!

    #1. Protects Your Heart – A ton of research has been done on the Med pattern and heart health. And study after study continues to back up the facts, the foods of the Med pattern help to lower cholesterol, lower blood pressure and reduce the risk of cardiovascular disease. With heart disease the #1 killer in the United States, I’d say this is a good reason to give the Mediterranean eating pattern a go!

    #2. Fights Inflammation – Inflammation seems to be a buzz word these days so I’ll break it down a bit. Inflammation is our body’s immune system response to injury or infection. Our immune system sends out white blood cells to surround the area to help with healing. Chronic inflammation is the big problem. Chronic inflammation is when the body continues to send out inflammatory cells even when there is no danger. For example, in rheumatoid arthritis, inflammatory cells attack joints leading to an inflammation. Thus, chronic inflammation is associated with certain diseases such as Type 2 Diabetes, Arthritis, certain Cancers, Asthma, Alzheimer’s Disease and Heart Disease.

    The foods in the Mediterranean eating pattern are Anti-inflammatory, meaning they fight this inflammation. The antioxidants in these foods fight free radicals by donating an electron and making them stable.

    So, what does all this science mean for you? Reducing inflammation with anti-inflammatory foods is beneficial to all cells in the body.

    #3. Boosts Your Brain – This might be THE most exciting aspect of the Mediterranean eating pattern. “Higher adherence to a MedDiet is associated with slower rates of cognitive decline, reduce conversion to Alzheimer’s disease, and improvements in cognitive function.” 1

    What does that mean? Well, eating the Med way is protective to our brain as we age, and can reduce our risk of Alzheimer’s Disease, and that is awesome.

    #4. Good for Your Gut – Our digestive system has trillions of bacteria living inside, both good bacteria and bad bacteria. These bacteria are called our gut-microbiome and lots of research has shown the link between our gut health and our overall health. Eating a variety of fruits, vegetables, beans, legumes, nuts, seeds and healthy fats increases the good bacteria in our digestive system.

    On the other hand, foods that increase the bad bacteria in our gut include highly processed foods, fast foods, refined sugar foods, lots of red meat.

    The variety and fiber in the Mediterranean pattern increase the good bacteria in our gut, which helps to boost our overall health.

    #5. It’s Easy & Delicious – The best part of this eating pattern is that it is NOT a diet. Let me repeat that, it is NOT a diet. It is a style of eating with lots of flexibility. You will eat lots of fruits, vegetables, whole grains, beans, legumes, nuts, healthy fats, fish, herbs and spices. You CAN eat bread and have dessert, it is all about choosing a variety of whole foods. Plus, its so delicious. Black bean salad with avocado citrus dressing, zucchini pasta, chocolate dipped fruit, all these foods fit!

    Sources:

    1. Hardman RJ, Kennedy G, Macpherson H, Scholey AB, Pipingas A. Adherence to a Mediterranean-Style Diet and Effects
      on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective Trials. Front Nutr. 2016;3. doi:10.3389/fnut.2016.00022
    2. Nani A, Murtaza B, Sayed Khan A, Khan NA, Hichami A. Antioxidant and Anti-Inflammatory Potential of Polyphenols Contained in Mediterranean Diet in Obesity: Molecular Mechanisms. Molecules. 2021;26(4):985. doi:10.3390/molecules26040985
    3. Woodside J, Young IS, McKinley MC. Culturally adapting the Mediterranean Diet pattern – a way of promoting more ‘sustainable’ dietary change? Br J Nutr. 2022;128(4):693-703. doi:10.1017/S0007114522001945
    4. Merra G, Noce A, Marrone G, et al. Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients. 2020;13(1):7. doi:10.3390/nu13010007
    5. Rosato V, Temple NJ, La Vecchia C, Castellan G, Tavani A, Guercio V. Mediterranean diet and cardiovascular disease: a systematic review and meta-analysis of observational studies. Eur J Nutr. 2019;58(1):173-191. doi:10.1007/s00394-017-1582-0
    6. Pollicino F, Veronese N, Dominguez LJ, Barbagallo M. Mediterranean diet and mitochondria: New findings. Experimental Gerontology. 2023;176:112165. doi:10.1016/j.exger.2023.112165
    7. Caso F, Navarini L, Carubbi F, et al. Mediterranean diet and Psoriatic Arthritis activity: a multicenter cross-sectional study. Rheumatol Int. 2020;40(6):951-958. doi:10.1007/s00296-019-04458-7
    8. Ballarini T, Melo Van Lent D, Brunner J, et al. Mediterranean Diet, Alzheimer Disease Biomarkers, and Brain Atrophy in Old Age. Neurology. 2021;96(24):e2920-e2932. doi:10.1212/WNL.0000000000012067
    9. Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circ Res. 2019;124(5):779-798. doi:10.1161/CIRCRESAHA.118.313348
    10. UEG Week: Plant-based foods and Mediterranean diet associated with healthy gut microbiome, research reveals. Accessed August 23, 2023. https://ueg.eu/a/30
    10 Ways to Help Kids Eat More Fruit & Veggies

    10 Ways to Help Kids Eat More Fruit & Veggies

    Posted on by Amy MS, RD, LDN
    Photo by Yan Krukau: https://www.pexels.com/photo/boy-in-blue-long-sleeve-shirt-holding-blue-and-white-lunch-box-8617546/

    I hear from many parents tales of dinner time battles with their kids about eating their vegetables. This frustrating scene plays over and over each night with parents trying every tactic possible (bargaining, pleading, demanding, “no dessert if you don’t eat your veggies!”).

    As parents the concern for children to eat a healthy meal comes from a good place. Fruits and vegetables are loaded with vitamins, minerals, antioxidants and fiber that not only help children’s development but have also been shown to reduce the risk of chronic diseases. So, why do some kids refuse? Well, some veggies are bitter, dark leafy greens I’m looking at you, some may not look appealing, others are new to kids who would rather have something they are familiar with.

    The good news is if you are concerned about your kids vegetable and fruit intake, you are already on the right track by reading these tips. And, think back to your childhood, what vegetable or fruit did you dislike then that you like now? I’m sure there’s a few!

    Here are 10 tips to help kids eat more fruit and vegetables:
     

    1. Autonomy is everything (to kiddos) – How many times as your child urged you to let them pick out the shirt they are going to wear or demanded they can do it themselves (whatever the “it” might be for the day)? In the spirit of autonomy, the next time you go to the grocery let your child choose one fruit or vegetable they want to try.
    2. Go Raw and Colorful –  Slice a few vegetables and serve them raw for kids to try. Even adults don’t want to eat mushy green beans.
    3. All about the DIP! Who doesn’t love some ranch or hummus to dip fresh veg into? For fruit try chocolate hummus for a new, protein and fiber-packed dip.
    4.  Let their inner Chef Shine – Engaging children in the cooking process has been shown to create a greater acceptance of eating a variety of foods.
    5. Keep them in plain site – As a mom and dietitian, I’m not a big fan of hiding foods. My kids always want to know what is in a dish I make. Plus, being open about what you’ve cooked and why, creates conversation and an opportunity to discuss the benefits of fruits and veggies with your children.
    6. Talk Up the Benefits – When I go into schools to talk about how great whole foods are I explain it so that kids can understand. For example, blueberries help our brains and our memory, Vitamin C in strawberries helps keep our skin healthy and helps to heal our cuts and scrapes, Vitamin D in spinach helps keep our bones strong.
    7. Set the Example – Yes this means you as the adult need to eat your fruits and veggies too! Kids want to be just like their parents.
    8. Smoothie for the Win – Smoothies are a simple and fun way to add fruit and vegetables to a child’s eating pattern. And hey, if you let them pick the ingredients (with a few helpful suggestions) they are likely more willing to try it.
    9. Put Them on Repeat – Exposure is key when trying to get kids and adults to like a particular food. In fact, it often takes 10-15 tries to really determine if you like a food or not.
    10. Take the Pressure Off – Encourage kiddos to try fruits and veggies without pressure and fear of repercussions. Taking the pressure off, (no more bargaining or pleading!) takes stress off the entire family meal.

     

    What Is Food Freedom?

    What Is Food Freedom?

    Posted on by Amy MS, RD, LDN

    You may have heard the term, food freedom or seen inspirational posts on Instagram with pictures of yummy food. But, what does food freedom mean exactly?

    A Mindset

    Food freedom means that all rules, diets and restrictions around food are eliminated. Our culture loves to promote fad diets and the misconception that certain foods are good and certain foods are bad. Food freedom removes boundaries around food and allows you to enjoy food without restriction, guilt or diets. This mindset brings freedom to the way we eat as well as our mental space around food. It is “freeing” to forget diets, lose the guilt and embrace whole foods!

    Diet Quality not Calories

    Diet quality is focusing on whole foods that nourish our bodies. This means a focus on vegetables, fruits, whole grains, beans, lean proteins and healthy fats. By incorporating a wide variety of foods into our diet including complex carbohydrates and a healthy dose of fiber, we increase our fruit and vegetable intake and make our gut microbiome happy.

    No Guilt

    Food freedom removes the guilt that can be associated with food. Allowing ourselves to enjoy the foods we like while focusing on diet quality over calories. Food freedom takes the stress and guilt away from food and gives you freedom to enjoy foods you like while fueling your body with high quality, whole foods. Making peace with food, is a freeing feeling!

    Building Positive Perspectives

    By ditching diets and restrictions around food, food freedom also builds positive perspectives around what you eat. This means nourishing ourselves with a quality diet and learning that food and eating can be enjoyable and good for you.

    Are Intuitive Eating and Mindful Eating the same as Food Freedom?

    Intuitive eating and mindful eating are practices that can bring you to food freedom. Intuitive Eating is based on 10 principles that include rejecting diet mentality, making peace with food and challenging the food police. Mindful eating focuses on the eating experience, encouraging experiencing your food with all five senses, no distractions while eating (i.e. television and phones), listening to your bodies ques for hunger and satiety. The principals and goals of intuitive eating and mindful eating can help you get to a place of food freedom. If you are interested in intuitive eating or mindful eating, I encourage you to find a registered dietitian who can guide you on these practices.

    Curious what food freedom can do for you?

    If food freedom has been on your mind and you are interested in learning more, I would love to help you on your journey. Send me a quick email or book a call with me to learn more.

    Dietitian vs. Nutritionist? What's the difference?

    Dietitian vs. Nutritionist? What’s the difference?

    Posted on by Amy MS, RD, LDN

    These days, social media seems to be full of numerous so-called nutrition “experts.” Here’s a news flash for you, anyone can call themselves a “nutritionist!” Crazy, right? It is a completely unregulated term. However, registered dietitians ARE nutrition experts who have earned credentialing to obtain the title.

    All dietitians are nutritionists, but not all nutritionists are dietitians.

    If this is confusing to you, you are not alone. Registered dietitians can use RD (registered dietitian) or RDN, (registered dietitian nutritionist) in their title, both options are approved for use by the Commission on Dietetics Registration. Dietitians can provide Medical Nutrition Therapy (MNT) to help patients manage chronic diseases, while “nutritionists” cannot.

    Here’s a quick breakdown of the difference in education and training between dietitians and nutritionists.

    Requirements to become a Registered Dietitian:

    • A Bachelor’s Degree or higher in nutrition/dietetics field from an accredited institution
    • Completed an accredited supervised practice program with 1,200 hours combined at a health-care facility, public health and foodservice organization
    • Passed a national examination given by the Commission on Dietetic Registration
    • Obtained licensure based on state requirements
    • Continuing education of 75 credits per 5 year cycle
    • Abide by code of ethics

    Requirements to become a Nutritionist:

    • NONE!

    If you find yourself seeking nutrition advice, I urge you to do some background research on the person providing the advice. Do they have a degree and are credentialed in dietetics? If not, how do they claim to be an expert?

    There is a LOT of misinformation out in the world related to nutrition. This misinformation is on social media, the internet, as well as books! Yes, people with no background in nutrition have published books on nutrition! Do not believe every “nutritionist” who gives advice or tells you to eat what they eat. Dietitians work in a variety of settings and will always have their credentials listed.

    Areas of Practice for RDNs:

    • Hospitals and health-care facilities
    • Sports Nutrition
    • Corporate Wellness
    • Private Practice
    • Community and Public Health
    • Research
    • Universities
    • Food and nutrition related industries

    All nutrition recommendations should be INDIVIDUALIZED. We are all unique people with unique needs, and nutrition advice should always be tailored that way. If you want sound advice, seek out a registered dietitian nutritionist who has the education, credentials and knowledge to assist you in your health goals. If you are looking to get started on your health journey through nutrition, I’m here for you! Email me or send me a message here.

    Dietitian and Pharmacist Break Down the Newest Weight Loss Drugs

    Dietitian and Pharmacist Break Down the Newest Weight Loss Drugs

    Posted on by Amy MS, RD, LDN

    The realm of weight loss is a big business that includes everything from shakes and powders to supplements and bars. Within this mentality of a “quick-fix” for weight loss, weight-loss medications are ever popular. As the holidays are approaching many individuals become concerned with “staying on track” as sweets and treats become more abundant. Now the demand has turned to popular diabetes medications to help individuals quickly lose weight or keep it off through the holidays. Even Elon Musk credited Wegovy (as well as fasting) for his dramatic slim down, and celebrities are using Ozempic for quick weight loss before big events. So, what are these medications and are they an answer for weight loss? Let’s dig in.

    What is Ozempic?

    Ozempic (semaglutide) is a medication used to reduce A1C levels, in individuals with type 2 diabetes. It also works to reduce the risk of heart attack and stroke in these individuals. Semaglutide works by targeting GLP-1 receptors in the pancreas and brain. These receptors control the release of insulin and glucacon in the body. Semaglutide binds to these receptors to increase the amount of insulin released and decrease glucagon levels. This reduces the amount of sugar in the bloodstream. The medication also slows gastric emptying, which leads to a decreased food intake due to a feeling of fullness.

    When Ozempic first came on the market, patient weight loss results were so significant the manufacturer started running trials on the drug with the outcome of treating obesity.

    Wegovy, which uses the same medication (semaglutide) as Ozempic, was released by Novo Nordisk to treat obesity along with a reduced calorie diet and physical activity.

    What is the difference between Wegovy and Ozempic?

    The difference between Wegovy and Ozempic is the dosing. Lower doses are appropriate for the treatment of type 2 diabetes, while higher doses are typically used for weight loss. However, there have been some instances where Ozempic has been prescribed off label and used for weight loss. Several articles detail celebrities losing weight for events using Ozempic.

    Both medications are once weekly injections. The pens must be kept in the fridge until first use. After first use, Ozempic pens can remain at room temperature for 56 days. Wegovy pens are single-use only and should be discarded after use.

    Side effects to be aware of with this medication:

    • Diarrhea
    • Nausea
    • Constipation
    • Vomiting
    • Acute abdominal pain

    New Trials for Weight Loss in Adolescents

    New trials are now being conducted to test the appropriateness of this medication to combat obesity in teenagers. Approximately 17% of adolescents in the 10 to 17 age range are considered obese. This comes with serious health complications such as early onset hypertension, type 2 diabetes, high cholesterol, and joint problems. So far in trials, Wegovy has shown to be more effective for weight loss in obese teenagers than lifestyle interventions alone. More information is needed to understand the underlying cause of teenage obesity so targeted lifestyle interventions can be improved.

    The Problem With Weight Loss Medications Alone

    Many times weight loss medications are viewed as “quick-fix” options for extreme weight loss. The problem with this mentality is that this weight loss is not sustainable. Both Ozempic and Wegovy mention the drugs should be used in combination with “a reduced calorie meal plan and increased physical activity.”

    A new study found that long-term 10% weight loss was achieved when the weight loss medication was used in conjunction with lifestyle interventions.

    Also, depending on your individual health, wellness and goals, weight loss medications may not be right for you. Another study notes that, “In a head to head trial, lifestyle intervention was superior to pharmacotherapy in preventing type 2 diabetes in patients at high risk for the condition.”

    It is also important to mention that one trial showed that weight loss slowed after stopping Wegovy , even with lifestyle intervention.  Further research is needed to determine an appropriate long-term plan for patients requiring Wegovy for weight loss.

    Pharmacist Sam’s Tips:

    • Semaglutide should be used appropriately – Ozempic for diabetes, Wegovy for weight loss. This prevents strain on the manufacturer to keep up with high demand and improves accessibility to medication for diabetics.
    • Use these medications while working with a dietitian and pharmacist on lifestyle changes to improve long-term results.
    • Ask your pharmacist about how to properly store, inject, and discard your medication.
    • Know what to do if you miss a dose.
    • Common side effects should reduce over time, typically within the first month.

    Amy RD’s Tips:

    • Always discuss medications with your doctor as well as your pharmacist for questions
    • Weight loss medications should be used in conjunction with lifestyle interventions, dietitians are experts in nutrition and lifestyle interventions
    • Find a dietitian that will work with you and your specific needs and goals
    • Remember that small changes can add up to big results, weight loss medications are not always the answer for long-term, sustainable weight-loss

    References:

    https://www.dailymail.co.uk/health/article-11236583/Celebrities-spending-1-500-month-diabetes-drug-incredible-weight-loss.html#:~:text=Celebrities%20are%20spending%20%241%2C500%20a%20month%20on%20diabetes,need%20it%20to%20manage%20their%20condition%20More%20items

    Weight loss drug Wegovy helped teens with obesity lose weight (nbcnews.com)

    https://pubmed.ncbi.nlm.nih.gov/33755728/

    All Tricks and No Treats: Helping Parents Navigate Halloween with Food Allergy Concerns

    All Tricks and No Treats: Helping Parents Navigate Halloween with Food Allergy Concerns

    Posted on by Amy MS, RD, LDN

    Halloween is a fun time for kids and parents, dressing up, trick-or-treating and the thrill of being out after dark. Halloween excitement can quickly turn to stress and anxiety for parents of children with food allergies. In the United States one in 13 children has a food allergy and we have some tips for parents on how to help reduce some anxiety related to this candy-filled holiday.

    Top 8 Food Allergens:

    • Milk
    • Eggs
    • Peanuts
    • Tree Nuts
    • Soy
    • Shellfish
    • Fish
    • Wheat

    Thrive Nutrition RDN’s Tips for Parents:

    Talk About It: Talk with your child about their food allergy. Depending on their age this can be a simple or in-depth explanation. For young children, explain that certain foods can make them sick. You can do this by using terms you feel comfortable with. Some parents use simple “yes” and “no” foods, other ideas are “safe” and “unsafe” foods, or “green light foods” and “red light foods.” Whatever you choose, stick with the those terms while your child is young in order keep the message clear. Reassure your child that “yes/safe/green light” foods are okay for them to eat. Finally, make sure your child knows what to do if they think they’ve eaten a food they are allergic to, such as tell an adult, especially if they do not feel well.

    Check the labels: Always read the ingredients labels and look for ingredients that relate to your child’s allergy. Many times candy is processed in a facility that also processes peanuts or tree nuts so be sure to look for that notation on a label. Also, any candy that does not have a nutrition label should be avoided.

    Find a Teal Pumpkin: The Teal Pumpkin Project promotes safe trick-or-treating for children with food allergies. A teal pumpkin on a doorstep signals that non-food treats are inside.

    Work Together on Rules: Set boundaries with your child before trick-or-treating. Do they need to wait until they get home before sampling any candy? If so talk about it together. If you know they will want to have some candy while walking the neighborhood, have some on hand so that you can give them treats you know are safe. Also, if one child has an allergy and another does not, be sure to include the entire family in the conversation around allergies and rules. Instead of phrasing the rules as restrictive, set it up so it feels special. Such as “we get to dive into our candy bowls together as a family after trick-or-treating.” Or, “to be safe we will save all of our candy for when we get home and then you can have 5 pieces before bedtime.” When boundaries are set, especially with a reward such as x amount of candy after trick-or-treating, kids feel prepared and know what will happen which helps to reduce their anxiety and in turn, yours as the parent.

    Provide Non-Food Fun: While Halloween is certainly a candy focused holiday, there are other non-food ways to make it fun. Have a few non-food items to pop into your child’s bucket if all of the candy options pose a threat to their allergy. Glow sticks are always a winner, cracking the tube and watching it light up and light the way as you walk. Other ideas include stickers, spider rings, monster stamps, vampire teeth and bookmarks.

    Allergy Friendly Candy:

    Dum-Dums

    Skittles

    Swedish Fish

    Starbursts

    Smarties

    Lifesavers

    Always read the label before giving a treat to your child. If you are uncertain about an ingredient in a candy, please do not give it to your child. Select an allergy friendly option or non-food treats.

    Introducing Pharmacist Sam!

    Introducing Pharmacist Sam!

    Posted on by Sam PharmD

    Improved Patient Outcomes with Dietitian and Pharmacist Collaboration

    We are thrilled to be collaborating and working with Pharmacist extraordinaire Samantha!

    It’s National Pharmacy Week!

    Let’s celebrate our pharmacy friends and discuss how collaboration with them has the potential to improve patient outcomes.

    Today our focus is diabetes education. There are numerous diabetes medications available to help manage insulin resistance. Some of these medications come with some not so wanted adverse effects – nausea, headache, urinary tract infections, etc. Other medications do have “desirable” side effects such as weight loss and appetite suppression, and several more medications have a mix of unwanted and wanted adverse effects. This makes medication choice and adherence quite difficult. While we agree that medication selection is between you and your physician, we can help make the most of your prescribed medication(s).

    What if you could improve your outcomes with some help from a dietitian AND pharmacist?

    A recent pilot study in Japan observed the link between pharmacist-dietitian collaborative support and patients’ Type 2 diabetes management outcomes. (A few things to note – this was a very small (pilot) study with only 8 participants, results were collected after 6 months, and two of the measured scores were subjective.) In this study, the dietitian provided nutrition and lifestyle modification counseling while the pharmacist counseled on the prescribed medications. The results showed a significant reduction in A1C and a significant increase in HDL. While more research on pharmacist-dietitian collaboration is needed, we believe more improved patient outcomes will be seen with this teamwork.

    Until this collaboration is researched more and implemented in our healthcare sites there are some steps you can take to reach your health goals. 

    1. Be your own health advocate!
    2. Ask questions! Curious about your medications?  Pharmacists are there to help you understand everything about your prescribed medications. 
    3. Ready to take steps to further improve your health? Dietitians love to discuss nutrition and provide personalized nutrition counseling.
    4. Embrace the process! Change isn’t easy but small lifestyle changes produce big results!

    Thrive Nutrition RDN’s Tips:

    1. Diabetes can be complicated and overwhelming, find a dietitian to help you!
    2. Keep a food diary and journal your meals and fluids.
    3. Know your numbers, start tracking your blood sugar and look for patterns.
    4. Small lifestyle changes can equal big results! Ask your dietitian for recommendations. 

    Pharmacist Sam’s Tips:

    1. Be consistent with your medications. Forget a dose? Call your pharmacist to know what to do!
    2. Fill all your prescriptions at the same pharmacy so your pharmacist can monitor for drug interactions.
    3. Some medication adverse effects resolve over time. 
    4. Do not stop taking your medication without consulting your doctor or pharmacist.

    Reference:

    A pilot study of Pharmacist-Dietician Collaborative support and Advice (PDCA) for patients with type 2 diabetes in community pharmacy: A single-arm, pre-post study

    PMID: 35919801

    Benefits of Plant Based Diets for Psoriasis

    Benefits of Plant Based Diets for Psoriasis

    Posted on by Amy MS, RD, LDN

    I received such great feedback from my collaboration with Vegnews on a the benefits of a plant-based diet for psoriasis I thought I would expand on this topic.

    What is Psoriasis?

    First off, what exactly is Psoriasis? Psoriasis is an immune mediated disease, meaning that the exact cause of this disease is unclear. What we do know is that it causes inflammation in the body which is generally characterized by raised plaques and/or scaly skin. The National Psoriasis Foundation estimates that psoriasis affects 3% of the adult U.S. population.

    Current Treatments

    Treatments for psoriasis can vary and include everything from pharmacology steroids, to light therapy to alternative treatments such as aloe Vera and fish oil supplements. The chronic inflammation of this disease is characterized by psoriatic lesions, resulting in oxidative stress. For those suffering with psoriasis the unpredictability of the disease can induce even more stress, triggering more psoriasis flare-ups.

    While the internet is full of lots of helpful health information, regarding psoriasis, a 2019 research report estimated that nearly two-thirds of YouTube videos on psoriasis disseminate misleading or even dangerous content. Always consult your doctor or medical professional before making health changes. Registered dietitians are credentialed and licensed by state to provide you with expert nutrition recommendations.

    Plant-Based Diet Effect on Psoriasis

    Now, back to psoriasis inflammation and how plants can help! As with all nutrition recommendations I go to the research. At the foundational level, a diet for inflammation should be anti-inflammatory focused. This is where a plant-based diet comes in.

    Plant foods are rich in antioxidants and phytochemicals. Antioxidants are substances that protect against harmful effects of free radicals. Phytochemicals, also referred to as phytonutrients are chemicals found in plants, fruits, vegetables, whole grains, legumes, beans, nuts, herbs and spices that have the potential to stimulate the immune system, reduce inflammation and reduce oxidative damage to cells. Research shows that a diet rich in vitamin C, Beta-carotene and flavanoids helps to improve psoriatic skin lesions. Keep in mind many of these antioxidant nutrients are found in skincare products and oral supplements, however the best way to get the benefits of these nutrients is through food sources.

    Key Nutrients for anti-inflammatory benefits:

    Vitamin C: Vitamin C is an antioxidant and helps with collagen formation, a key structural component of our skin.

    Sources: Broccoli, kiwi, strawberries, bell peppers, tomatoes

    Vitamin E: This antioxidant is found in our skin oil and helps create a natural barrier to keep moisture in our skin and helps reduce skin’s inflammatory response.

    Sources: Nuts, seeds, avocado, legumes

    Omega-3: These polyunsaturated fatty acids have been suspected to have anti-psoriatic effects.

    Sources: Walnuts, flaxseed, salmon, mackerel

    Flavanoids: These plant compounds have been shown to have anti-inflammatory effects in the body.

    Sources: Berries, onions, kale, cabbage, tea, parsley, citrus fruits

    Dietary Fiber and short-chain fatty acids: Short-chain-fatty-acids are the by-products of fiber fermentation in the colon. They help to regulate inflammation in the intestines and have been shown to improve psoriasis.

    Sources: Most SCFAS are made in the gut when following a plant-based diet. Sources include high fiber fruits and vegetables: garlic, onions, peas, lentils, bananas, apples, carrots. The list goes on!

    Foods to Avoid:

    Studies have shown that certain foods can promote the inflammatory response in the body and worsen skin disorders, such as psoriasis. Foods that promote inflammation include saturated fats such as those in red meat. Of course, if you are eating a plant-based diet red meat is not of concern. However, simple sugars have been shown to exacerbate psoriasis. So, avoiding excessive intake of simple sugars and simple carbohydrates is recommended.

    Research shows that alcohol and smoking can exacerbate the symptoms of psoriasis and should be avoided when possible to reduce symptoms. Psychological stress is also a risk factor for psoriasis and dealing with psoriasis also causes stress, so this is a cycle that makes dealing with psoriasis very difficult.

    Thrive RDN Final Thoughts:

    Replacing processed foods, simple carbohydrates and simple sugars with vegetables, fruits, nuts, seeds, and legumes will help support healthy skin and help to ease the inflammation associated with psoriasis. A diet that is rich in antioxidants and plant-focused can help in providing relief to those dealing with psoriasis.

    Interested in seeing how a plant-focused diet can help with your psoriasis? Contact Amy or schedule a free 15-minute consultation today.

    References:

    Garbicz, J., Całyniuk, B., Górski, M., Buczkowska, M., Piecuch, M., Kulik, A., & Rozentryt, P. (2021). Nutritional Therapy in Persons Suffering from Psoriasis. Nutrients, 14(1), 119. https://doi.org/10.3390/nu14010119

    Kanda, N., Hoashi, T., & Saeki, H. (2020). Nutrition and Psoriasis. International Journal of Molecular Sciences, 21(15), 5405. https://doi.org/10.3390/ijms21155405

    Musumeci, M. L., Nasca, M. R., Boscaglia, S., & Micali, G. (2022). The role of lifestyle and nutrition in psoriasis: Current status of knowledge and interventions. Dermatologic Therapy, 35(9), e15685. https://doi.org/10.1111/dth.15685

    Phytochemicals’ Role in Good Health. (n.d.). Retrieved September 14, 2022, from https://www.todaysdietitian.com/newarchives/090313p70.shtml

    Staff, E. (2020, September 21). Food for Healthy Skin. Tufts Health & Nutrition Letter. https://www.nutritionletter.tufts.edu/healthy-eating/food-for-healthy-skin/