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Intuitive Eating Affirmations
Intuitive eating affirmations can serve as reminders to help you implement the core principles of intuitive eating. Use these affirmations as motivators to adopt a non-diet approach to healthy eating and to help you move away from restrictive diets and food rules. You...
An Introduction to Intuitive Eating and 10 Tips to Get Started
Diets characterized by restrictive eating and rigid rules are often one of the root causes of disordered eating patterns that I observe in clients. Intuitive eating is a fantastic tool that can be used to break free of the rigid food rules that you may have picked up...
Almond Flour Banana Chocolate Chip Muffins
Almond flour muffins are a great option for a gluten-free breakfast or snack. They also stay fresh for several days so you can bake on a batch ahead of time for a busy week. If you like bananas and chocolate, try these almond flour banana chocolate chip muffins....
Low FODMAP Ground Beef Picadillo
This low FODMAP version of ground beef picadillo makes a hearty one-pot dinner. A low FODMAP elimination diet can help identify foods that trigger IBS symptoms. However, FODMAPs are in many common foods, which can leave you overwhelmed about what to make for dinner....
How Protein Boosts Your Metabolism
Protein is probably the most important macronutrient to focus on getting enough of if your goal is weight loss and boosting your metabolism. Although protein isn’t a primary source of energy like carbohydrates and fat, protein is needed to create the structures in...
What is a Healthy Metabolism
Metabolism refers to all the life-sustaining chemical processes in your body, including converting the food that you eat into energy for movement and basic life functions like keeping your organs functioning. A number of factors can influence how effectively your...
Pumpkin Pie Collagen Smoothie
This nutritious fall-inspired pumpkin pie smoothie is packed with protein and vitamin A. It’s also low FODMAP if you’re temporarily eliminating FODMAPs to identify foods that are causing you digestive issues such as bloating, abdominal pain, etc. Pumpkin is low...
Low FODMAP Breakfast Ideas
Temporarily following a low FODMAP elimination diet can be effective for eliminating digestive issues such as bloating, abdominal pain, gas, constipation, or diarrhea. However, given that you have to eliminate gluten-containing grains as well as some types of fruits...
Almond Flour Sweet Potato Muffins
Almond flour sweet potato muffins are a great gluten-free option for breakfast or snack. They also work well for meal prepping since they can stay fresh for several days, so bake a batch on the weekend to have during the week. If you have some sweet potatoes that you...
Black Bean and Corn Salad Recipe
Black bean and corn salad is filled with tons of fresh summer produce: corn, tomatoes, cucumbers, bell pepper, onion, and cilantro. All the veggies give it a variety of textures and flavors. Try this salad if you're looking for a vegan side dish for a cookout or as...
Pina Colada Collagen Smoothie
This easy pina colada collagen smoothie is good for breakfast or an afternoon snack. Adding collagen to smoothies is an easy way to help support gut health. If you like pineapple and coconut, you'll want to try this. What is Collagen? Collagen is the most...
Blueberry Collagen Smoothie Recipe
Adding collagen to smoothies is an easy way to help support gut health. This easy blueberry collagen smoothie is good as part of your breakfast or for an afternoon snack.    What is Collagen? Collagen is the most common fibrous protein in the body. It’s the...
Nutrition 101: Balancing Blood Sugar Levels
Blood sugar levels refer to the concentration of glucose in your blood. Glucose is the body’s preferred source of fuel, therefore it’s important to maintain steady blood sugar levels to provide energy to your cells. Chronically high blood sugar levels can lead to...
Vegetarian Breakfast Sandwich Meal Prep
Vegetarian breakfast sandwiches are one of my favorite things to eat in the morning. They keep me full so much longer than oatmeal or peanut butter toast, but I don’t usually have the time to make them on the mornings that I need to commute to the office. To solve...
Nutrition 101: Probiotics and Prebiotics
Prebiotics and probiotics are important factors in maintaining a healthy gut. The health of your gut impacts your digestion, immunity, metabolism, heart health, brain health, and risk of various diseases, therefore it’s important to maintain your gut health. Here is...
Nutrition 101: How Your Digestive System Works
Digestion refers to the process where your body breaks down food into smaller nutrients that the body can absorb and use for nourishment and energy. Digestion is vitality important to your health, but many factors such as poor diet, stress, environmental toxins, and...
Nutrition 101: What are Macronutrients?
What are macronutrients? Maybe you’ve heard about counting macros or diets that restrict certain macronutrients for weight loss or muscle gain but don’t totally understand what they are or how your body uses them. This guide explains what macronutrients are, their...
Vegetarian Low FODMAP Crustless Quiche
Vegetarian crustless quiche is a low FODMAP make-ahead breakfast filled with veggies and protein. It will even last several days in the fridge so you can make it as part of your weekend meal prep to eat on some busy weekday mornings.  Low FODMAP Crustless Quiche...
Low FODMAP Vegan Tofu Tikka Masala
Vegan tofu tikka masala is a delicious low FODMAP curry made with coconut milk, tomatoes, garam masala, and other spices. Serve it with some brown rice and you have a healthy and hearty meal.  How to Press Tofu When you’re making a curry dish like tofu tikka masala,...
Sweet Chili Chicken Sheet Pan Meal
Sweet chili chicken is a quick and easy dinner. Sheet pan meals are great weeknight meals. Just toss some protein and veggies in a sauce, bake it on a sheet pan, and you have dinner in about 30 minutes.  Ingredients for Sweet Chili Chicken Pantry items Sweet chili...
Almond Flour Carrot Cake Muffins
Almond flour carrot cake muffins make a great gluten-free breakfast or snack. Make a batch on the weekend to grab and go during the busy week. If you like carrot cake you’ve got to try these! What You Need to Make Almond Flour Carrot Cake Muffins 2 cups almond...