Suggested brands for nutritional yeast: Bragg, Fronteir, Harmony House, Sari*
*please note this is not an extensive list of all good quality brands. Do your research on the product you are buying. Tips for what to look for are included in the show and in the document on the Weston A Price Foundation site linked above.
Between a belt-busting Thanksgiving meal and holiday cookie exchanges these next few months can be disastrous to your real food diet. Tune in to this week’s episode of Nutrition Genius Radio for tips and tricks on how to make it through this time without the forgetting everything we’ve been teaching you!
Topics covered this episode:
How to stick to your real food goals during the holidays
Ways to distract yourself away from the food
How to handle your family refusing to eat “healthy”
I am always preaching to people to not go grocery shopping when they are hungry or in a hurry and yesterday I failed to take my own advice. I was in a super hurry and instead of getting white potatoes I grabbed Jersey white sweet potatoes. I didn’t even notice it until I got home and saw the receipt that said “potato sweet white.” Uh, what? I had to Google what it is. For a full guide to the difference between sweet potatoes, yams, and the varieties of each check out this article from Marks Daily Apple. Continue reading “Mashed Curry White Sweet Potatoes”
One of the things I see many of my clients struggle with is being mindful at mealtimes. Practicing mindfulness will help you to derive more enjoyment from the eating experience and keep you focused to ensure you are getting exactly what your body needs, no more no less. Read on, friends.
Distract less, enjoy more
So often we eat on the run or distracted in front of our TVs, cell phones, and other electronics and miss out on the opportunity to fully be present at mealtimes. If you are shoveling food in your mouth while watching the latest Buzzfeed video there is no way you’re going to notice the subtle sweetness of the carrots in your salad or the texture of the inside of a tomato. To avoid distracted eating you need to turn off electronics, end phone calls, put books down, and avoid dashboard dining. I just take the fun out of everything, don’t I?
Savor the flavor
Except I don’t because when you aren’t distracted you get to savor the flavor. When is the last time you slowed down enough to savor the taste of a fresh tomato or inhaled over a plate of herb roasted vegetables? Mealtimes should be a full sensory experience incorporating the obvious senses of taste and smell (which together give us flavor) but also by noticing the texture of foods, hearing the crunch of fresh vegetables, and seeing the rainbow of colors real foods contribute. Make sure to chew each bite thoroughly to get the full experience. When you utilize all senses during meal times you will find yourself enjoying meals more and craving real, whole foods rather than processed junk that requires chemical manipulations to hijack your taste buds just for a little attention. #gimmegimmemore
Sit at a table
Each time you sit down to a table you are helping to establish the pattern that being at a table undistracted is what you should be doing at meal times. Sitting down at the table, preferably with the company of family or friends, provides key connecting experiences that make life worthwhile and helps to minimize distractions. Children and adolescents that have family meals are more likely to have a better diet quality which extends into young adulthood (1), less likely to be overweight (2), use cigarettes, alcohol, and marijuana, have a higher grade point average, less depressive symptoms and suicidal ideation, and better self esteem (3). Even for adults, eating on the go is associated with higher intakes of soft drinks and fast food and lower intakes of health promoting foods like fruits and vegetables (4). When you don’t have to worry about balancing your plate in your lap or while you drive you have more time and senses to devote to the food itself.
Put your fork down between bites
This one could be a game changer for you and it’s a super simple technique to implement while eating. Most of the time we’re eating so fast we have the next bite on the fork ready to go before we’re even done chewing the first one. By putting your fork down in between bites and not picking it up until you’re finished chewing you are slowing the meal down and giving your stomach the time it needs to tell your brain your are no longer hungry. This will also allow you to do more of the next mindful activity.
Engage in conversation
Not to get all philosophical but the beauty of life is our ability to connect with others and, in my opinion, the best way to connect with others is talking over a delicious real food meal. Loneliness and isolation are emotionally unpleasant and can be detrimental to health by interfering with normal sleep patterns, increasing cortisol levels, altering gene expression, increasing depression, elevating blood pressure, and lowering your overall sense of well-being (5). Social isolation is also associated with poor physical and mental health outcomes later in life (6). Connecting in real life allows you to form deeper relationships than anything you could do over social media. What you think and have to say is valuable, so open your mouth and share your ideas with others. The more time you spend doing this, the more connected you will feel to your loved ones. In addition to social connection, you can’t talk and chew at the same time so by opening your mouth to tell your family and friends about your day you are again slowing down the process of eating and allowing your gut and brain to communicate. Eating isn’t a race so take your time.
Drink a glass of water with meals
Drinking also requires putting your fork down so this is yet another trick to slow yourself down during meals. The added water will also add volume to the contents of your stomach enacting the stretch receptors and signaling to your brain that you’re filling up. Plus, you need water and most people don’t drink enough.
Use smaller plates
Most of the time when I ask someone when they stop eating their answer is when their plate is empty, not when they are no longer hungry. By utilizing a smaller plate you can check in with your stomach at the end of a meal and ask, am I really still hungry? If the answer is yes and you are utilizing the principles in this post then by all means, have more, but more chances than not you will find yourself filling up after that small plate. I can sense the athletes out there saying “come on, Pearl” but give it a shot. Worst case scenario you just fill up your plate again.
Stop when you are not hungry, not when you are full
There is a significant difference in energy intake from the time you are no longer hungry to the time that you are full. Utilizing the above tips will help you to identify this time but checking in with yourself throughout the meal, perhaps when you stop to take a sip of water, will help you to ensure you are getting the right amount of energy for your hunger at that time.
What mindfulness activities is most helpful to you?
Hey friends! Pearl here to give you week #2 of our Friday Shout Outs! In case you have no idea what I’m talking about check back to last week when Sassy had the brilliant idea to fill you guys in on podcasts, blogs, and Instagram accounts that we like to follow. We want you guys to see, hear, and read the same things we are to make sure you are making kick-ass nutrition decisions and rocking your real food lifestyle. Continue reading “Friday Shout Outs! Round 2”
Today we are so excited to bring Real Food RD Amy Hager to talk all about Private Practice for Nutriitonists as well as her NEW book! Tune in to this week’s episode to also here about the private practice journey of both Sassy & Pearl. Continue reading “#45 Private Practice w/ Amy Hager”
Today we are so excited to bring Lily Nichols back to talk about Gestational Diabetes! If you are getting ready for a fetus, think you will be in a couple years, or just know someone who will harbor a fetus eventually this (and our first podcast with Lily) is for you!
Lily Nichols is a Registered Dietitian/Nutritionist (RDN), Certified Diabetes Educator (CDE), Certified LEAP Therapist (CLT), and Certified Pilates Instructor whose approach to nutrition embraces real food, integrative medicine, and mindful eating. Her fascination with the dietary practices of traditional cultures combined with an abnormal love for medical research, especially regarding prenatal nutrition, has led her to become one of the country’s most sought after ‘real food for pregnancy’ experts. Lily has a book called Real Food for Gestational Diabetes which can be found at at www.realfoodforGD.com. Continue reading “#44 Gestational Diabetes with Guest Lily Nichols, RDN, CDE, CLT”
Hi friends! This is a throw back article to the Pearls of Nutrition days but we referenced it in an upcoming podcast on fruits (to be released on 5.6.15) so we wanted to bring it back for your reading pleasures. The topic: juicing. And how it needs to die. Read on… Continue reading “Can Juicing Just Die Already?”
Fat soluble vitamins and… eggs? What’s the connection?? Eggs contain all the fat soluble vitamins, A D E and K! #eattheyolk
Sometimes we have to backtrack. Today is one of those days. We realized we are always telling you about how important your vitamins and minerals are but we failed to mention the why. So today we are kicking off a series on micronutrients! We’ll start with the fat soluble vitamins then move on to water soluble vitamins, major minerals, minor minerals, and trace minerals. Let us know if you like this kind of information and we can definitely do more podcasts in this format in the future!
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Don’t forget to hashtag #AdventuresofSassyandPearl and #NutritionGeniusRadio while you are listening!
We have been ridiculously busy over here at Team Nutrition Genius. So much so that we are looking for an intern to join our team!
Ideally, we would like our intern to be an undergraduate or masters nutrition student on a RD tract but we are happy to accept applications from other real food enthusiasts. We are looking for someone who is passionate about health & wellness, a real food lifestyle, and who has an entrepreneurial spirit. The ideal intern will be self-motivated, hard working and have knowledge of social media platforms especially Pinterest, YouTube, Facebook & Twitter. Blogging and wordpress background a plus! Opportunities include content and educational material creation, research on current nutrition topics, social media planning, recipe testing, and more. We are asking for a commitment of 5-10 hours per week (will be variable depending on work load).
If you are interested in applying please send an email to email@example.com with your resume and the following information:
1. Tell us about yourself.
2. What does “real food nutrition” mean to you? (200 words or less)
3. Why do you think you will be a good fit for Team Nutrition Genius?
4. If you could be a fruit what kind of fruit would you be and why?
*Bonus* if you live in Rochester or Albany you can meet with us weekly to learn the ropes.
We are super excited to be able to pass on our nutrition knowledge bombs and can’t wait to have a new team member join us! Let us know if you have any questions or would like any additional information.