Online nutrition counseling for IBS
Living with Irritable Bowel Syndrome (IBS) can be exhausting, often marked by discomfort, anxiety and a strained relationship with food. For women dealing with IBS, intuitive eating can bring about transformative changes not only in digestive health but also in overall well-being. In this article, we'll delve into the world of intuitive eating and explore how it can help ease IBS.
Read MoreThis meal prep costs just $1.50 to $1.88 per meal for 8-10 meals, which is an incredible bargain. The fiber and protein in the chickpea pasta, plus the fat from the oil in the sauce helps keep me full for hours. This meal prep is also filled with veggies and is completely meatless - perfect for my Meatless Monday people! If you want some bonus protein, chicken and even eggs (scrambled or soft-boiled) would work really well in this veggie-packed lo mein. I can tell that I’m going to add this meal prep lo mein to my go-to list of recipes!
Read MoreALERT: I just meal prepped breakfast for the next 24 days. YEP, pretty good. Even better - I prepped super tasty, protein-rich English muffin sandwiches. If you don't want to think about what you're going to eat for breakfast until April, keep reading...
Read MoreOvernight oats are my go-to breakfast, because they are: 1. Easy to prepare before bed. 2. Tasty enough to eat every morning. 3. Super customizable and creamy. I like making 2 batches on Sunday night, then bringing both jars to work on Monday morning. My absolute favorite way to eat them is with powdered peanut butter, chocolate chips, and a fresh banana sliced in. It tastes like dessert, and keeps me full and satiated until lunch. Try these oats, you won’t regret it!
Read MoreI am convinced that my life started the day I first tasted this Chicken Tinga recipe from Pinch Of Yum. Here’s what’s good about chicken tinga - smoky, spicy, delicious, and super versatile! My favorite thing is to make a double batch of it, then eat it a different way for 4 days. Here’s my gameplan - Night 1 is Tacos, 2 is Quesadillas, 3 is Salads, and 4 is Loaded Sweet Potato Fries. YUM. I want to make more right now.
Read MoreI know it’s technically winter. But, here in California (well, some parts) it is sunshine and springtime outside. All this good weather gave me a HUGE craving for a citrusy, bright, crisp smoothie. You know the kind you drink and feel proud that you’re doing something good for your body. A self-love smoothie, if you will. This recipe is TOTALLY a self-love smoothie! It is packed with spinach (that’s good for you), tangerines (hella good for you), mango (real good for you), and Greek yogurt (freakin’ good for you). But, more importantly, it tastes really good.
Read MoreMy search for a delicious, savory chicken meal prep recipe has finally ended. Disclaimer: You’re going to marinate chicken, but don’t worry. You could blend up the marinade on a Saturday night (you know you’re not busy), and then cook the marinated chicken breasts on Sunday afternoon for maximum flavor. Trust me when I tell you this recipe creates smoky, slightly spicy, savory, juicy chicken breasts that you will want to eat for lunch and dinner every single day.
Read MoreOne of the most important things when we’re learning to eat intuitively and stop binge eating is to eat every few hours. Often times we are binge eating at night because we’re not eating enough during the day. It is hard to think of meal and snack ideas, especially during the workweek! Here is a rough collection of the recipes and meal/snack ideas that have been getting me through. I’ll update this list when new favorites are added to my rotation.
Read MoreCraving a warm, spiced, filling bowl of food for dinner? Throw these ingredients in a pot after work tonight and enjoy a steaming bowl of chili in under an hour. It tastes even better after the flavors meld together, so you can enjoy all week for dinner!
Read MoreCook this tasty and filling meal in just 15 minutes! Perfect for those nights when you can’t bear to make anything that requires you to stand for even one episode of The Office. The grocery shopping is super simple and easy, plus you’ll have enough for leftovers tomorrow!
Read MoreAdd a pop of plant-based protein to your meals with these spicy savory sautéed chickpeas! The recipe comes together in under ten minutes from start to finish and is super simple! These are great to add to salads, grain bowls, tacos - anywhere meat can go, these garbanzo beans can go!
Read MoreDon't be left without a great healthy side dish this holiday weekend! Celebrate with some of these great spring sides all created by Registered Dietitians (so you know they're legit)!
Read MoreAs a human trying to be kind to my body, I ordered a salad and was thankfully NOT disappointed. It was perfect in every way - tangy, acidic dressing, nuggets of nuts and dried cranberries to mine for, savory grilled chicken, crunchy, fresh mixed greens, and more. Since that day, I have eaten a salad daily in search of the perfect copycat recipe. I haven't created an exact replica yet, but I'll post the recipe when I do! All of the salad recipe testing, however, has got me thinking about what makes a perfect salad. Here are the 5 key aspects that make a salad absolute perfection.
Read MoreIf you're in need of some smoothie inspo, however, look no further. This Green Glow Smoothie is bright, refreshing, and truly makes you feel like a healthy fit person no matter what else you've eaten today (or how many episodes of The Office you've watched without moving).
Read MoreThis lemony quinoa recipe is my go-to when I need to clean out my fridge! I gather up all of my fresh vegetables that are just on the verge of going bad and roast them up. While they're cooking, I rinse my quinoa and cook it until it's light and fluffy. While the quinoa is fluffifying (no, this is not a word; yes, I will continue to use it) I whisk up the super fresh citrus dressing that makes this dish great. I like to garnish with basil, feta, and thin, wispy ribbons of fresh spinach, but of course you can add whatever you want.
Read MoreYes, "Spinach and Sun-Dried Tomato Spaghetti Squash" is a mouthful. A delicious, tomatoey, veggie-packed mouthful. Spaghetti squash tastes slightly sweeter and has more moisture than typical pasta. If you haven't had it before, this recipe is a perfect place to start. The inherent squashy sweetness is complimented by the caramelized onions and balanced out by the umami flavor of the tomatoes and the savory garlic and sautéed spinach.
Read MoreYou've heard about spaghetti squash. Some miracle substitution for pasta that magically turns into spaghetti in the oven??
It's not magic. It's not a miracle. But it is tasty and a vegetable, so I'm here to teach you how to cook it.
Tip: You will need a very sharp, sturdy knife.
Unfortunately, these dairy-filled dips aren't always an option for everyone at the gameday celebration. Fortunately, there is this protein-packed, flavorful dip lovingly called, "Cowboy Caviar" by Midwesterners. It tastes great on a tortilla chip or wrapped up in a tortilla as a taco meat substitute!
Read MoreThis recipe is only fast and easy under one condition: you already have leftover cooked, cold rice (or quinoa, etc.) in the fridge. There are no amounts listed because this is a throw together dish - put whatever you have in it. Takes 20 minutes max.
Read MoreAs a person who made a living* making smoothies for high-level athletes for the past 3 years, I am confident in my smoothie/shake-making abilities. When they think of smoothies and shakes, most people probably think of:
A. a bodybuilding gym bro chugging water and protein powder in a shaker bottle
B. a health-obsessed yoga guru sipping on a green juice in her Instagram story
While we might be bombarded with these images on social media, there are actually shakes for all kinds of health goals - weight loss, weight gain, muscle gain, maintenance, etc. The key to a perfectly balanced smoothie or shake is to add ingredients that give you either macronutrients (protein, fat, carb) or vitamins and minerals and other good-for-you things.
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I am a weight-inclusive Registered Dietitian Nutritionist in Bend, Oregon providing online nutrition counseling for disordered eating, IBS and GI disorders.
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