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The GR Dietitian Blog

This is where knowledge and tips are shared. If you’re here to learn – grab a pen, you’ll definitely be taking notes!

Stressed or anxious about holiday food? It’s i

Stressed or anxious about holiday food?

It’s incredibly common for people to experience food anxiety, disordered eating (think: deprive and then overeat), or stress about weight gain during the holidays. So if you fall in that camp, you’re not alone.

But holiday meals are meant to be about gratitude and enjoyment of the experience. Sharing delicious food with others is a beautiful thing!

Here’s some thoughts on how to enjoy holiday meals without stress:

1) Don’t skip meals to “save up” for a feast. You’ll feel better, mentally and physically, if you feed yourself appropriately during the day.

2) If there’s an abundance of food to choose from, don’t feel obligated to eat it all! Scan the table and pick what looks great to you. Don’t worry about offending others if you don’t eat everything - it’s your choice. And leftovers can always be packed up for later.

3) If you’re loving the food, good! If you eat past comfortable fullness, that’s ok! One meal is not going to change a THING in your health - seriously. So let self-judgment go and enjoy the hell out of your food and your experience.

#holidayseason #holidayfood #intuitiveeating #healthforall #nutrition #dietitian #grandrapidsmichigan #antidietdietitian

Craving something warm, satisfying, and rich in nu

Craving something warm, satisfying, and rich in nutrients?

I made this Pressure Cooker Mushroom and Rice Soup from @nytcooking and it was *chef’s kiss* 💯

Mushrooms are rich in immune-boosting agents, like vitamin C, selenium and choline.

They’re also one of the few foods that naturally contain vitamin D - something we Midwesterners need to think about during the winter months!

Want more info on Vitamin D? Stay tuned for the next blog post. 😉

Want to make this recipe? FYI, I swapped brown basmati rice for the wild rice and it worked great. I also strongly recommend the green onion topping 👌

Happy cooking!

#cooking #nutritionist #dietitianeats #foodlove #healthforall #intuitiveeating #grandrapidsmi #nytcookingrecipe

Added a little extra magic to our Halloween this y

Added a little extra magic to our Halloween this year 🦄

Hope you enjoyed the weekend!

#happyhalloween #grandrapidsmi #healthateverysize #dietitian #antidietculture

Made this spooky snack tray for the kids, and also

Made this spooky snack tray for the kids, and also for me 😊

Pairing nutrient-dense foods with “fun” foods is a great way to establish a good relationship with food. And the kids loved prepping this together!

Pictured here:
•ghost bananas with chocolate chips
•clementine pumpkins with cucumber stems
•pretzel stick “witch brooms”
•apple monster mouth with mini marshmallows
•hummus with bell pepper spider
•”monster finger” cut veggies

Comment to share any spooky snacks you love!

#halloween #spookysnacks #nutrition #dietitian #intuitiveeating #healthforall #grandrapidsmichigan

I know, I get it. I’ve been there before! Exerc

I know, I get it. I’ve been there before!

Exercise DOES burn calories. And if you’re only focused on losing weight, it can feel like exercise is necessary to burn off whatever you eat or drink.

But that mindset can be tricky, and exhausting! It can lead to a number of mental, physical, and emotional concerns. It could also cause someone to associate physical activity with a negative experience, or as a punishment, which may cause burnout, or quitting activity altogether.

Even the simplest form of movement can provide so many short-term and long-term benefits to our bodies and brains, like:

•better flexibility
•improved mood
•improved stress tolerance
•more quality sleep
•balanced hormones
•decreased risk of chronic diseases
•increased bone strength

When the pursuit of exercise is about good quality of life, not about the calories burned, it’s so much more enjoyable AND sustainable! 💪

#intuitiveeating #registereddietitian #health #nutrition #movement #grandrapidsmichigan #healthforall #dietculture #antidietculture

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