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Mini Egg & Veggie Frittatas

Mini Egg & Veggie Frittatas

by Rebecca | Nov 26, 2017 | Breakfast, Entrees

Chile Lime Fish Tacos

Chile Lime Fish Tacos

by Rebecca | Nov 7, 2017 | Entrees

Matcha mornings just got even better! *Matcha Balls*

by Rebecca | Nov 2, 2017 | Vegan

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    #ad An important part of gentle nutrition is think #ad An important part of gentle nutrition is thinking about what small changes we can *ADD* in to our routine to support our health in a way that feels enjoyable and sustainable. Recently I’ve been loving oatmeal using Quaker Quick 1-Minute Oats — it is one of my favorite breakfasts during the colder months. Not only is it a warm and cozy way to help start the day, but oatmeal is a good source of fiber which is important to help support digestive health. Plus, did you know that most Americans only reach 50% of the daily recommended fiber requirements?
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It is recommended to eat at least 25 to 38 grams of fiber a day to help support a healthy digestive system. And one serving of old fashioned or quick oats provides four of those grams, including 2 grams of soluble fiber.  More good fiber picks include other whole grains, fruits, and vegetables. 
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Additionally, research has shown that the soluble fiber found in oats (in the form of beta-glucan) can help lower blood cholesterol. This works by the beta-glucan telling your liver to pull LDL cholesterol out of the blood. Then, it binds to some of the cholesterol in your gut, keeping it from reaching your bloodstream. Three grams of this beneficial fiber daily as part of a diet low in saturated fat and cholesterol may help reduce risk of heart disease.One serving of old fashioned or quick oats provides 2 of those 3 grams.
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What’s your favorite way to incorporate oats into your routine?
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Paid partnership with #PepsicoNutritionScience @pepsico @quaker

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#sponsored #digestivehealth #fiber #oats #gidietitian #ibs #gihealth #oatmeal #hearthealth #gentlenutrition #healthy #breakfast #oatmeal #quaker
    Reminder: When it comes to Intuitive Eating embrac Reminder: When it comes to Intuitive Eating embracing the journey & process is key. 
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Sure the goal is to become an intuitive eater and leave dieting behind for good (bye Felicia👋🏻), but unlike quick-fix fad diets (which may produce fast “results” — most often short lived ones with additional harmful side effects) in order to reach a place of food peace it may take a lot of *TIME* which allows space for self-reflection, rebuilding body trust, self-compassion, and the ability to approach our eating habits from a place of curiosity instead of judgement. 
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The timeframe looks different for everyone. For someone with a long history (20-30+ years of yo-yo dieting) it may take longer, but making peace with food and your body is 100% possible and 100% life-changing no matter your dieting history🙌🏼
    In fact, there’s actually a name for this: ortho In fact, there’s actually a name for this: orthorexia.  I wanted to bring light to this since January is a time when health is a focus for many. As an RD, I am of course pro- incorporating healthy behaviors into our routine, with the caveat that this does not become rigid or turn into an obsession. 
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What is concerning is that those with an unhealthy obsession with health, food and exercise are often applauded for how “good” they are when it comes to their food and exercise behaviors and are additionally told what great “willpower” they have. This sort of praise often continues to fuel someones disordered behaviors and can be quite harmful.
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Someone struggling with orthorexia may be really focused on “clean” eating, ingredient lists, and food planning to the point where their health starts to suffer. Below are some warning signs & symptoms of orthorexia (source @neda)
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“WARNING SIGNS & SYMPTOMS OF ORTHOREXIA
* Compulsive checking of ingredient lists and nutritional labels
* An increase in concern about the health of ingredients
* Cutting out an increasing number of food groups (all sugar, all carbs, all dairy, all meat, all animal products)
* An inability to eat anything but a narrow group of foods that are deemed ‘healthy’ or ‘pure’
* Unusual interest in the health of what others are eating
* Spending hours per day thinking about what food might be served at upcoming events
* Showing high levels of distress when ‘safe’ or ‘healthy’ foods aren’t available
* Obsessive following of food and ‘healthy lifestyle’ blogs on Twitter and Instagram
* Body image concerns may or may not be present” @neda 
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Bottom line: Obsessing over our health is not healthy. If this resonates with you know that help is available. Additionally, if you find yourself thinking “I’m not sick enough” or “it’s not that bad” - know this can be part of the disorder and can further prevent you from obtaining the help and support you deserve❤️
    Sunday reading📖 & reminder (message from @beaut Sunday reading📖 & reminder (message from @beauty_redefined brilliant new book): You are “more than a body✨ Your body is an instrument🎺 not an ornament🎁.” I firmly believe everyone, especially women and feminine-gendered people could benefit from reading this. The authors, Lindsay & Lexie, discuss how as women our bodies are too often objectified — by others as well as ourselves...a term known as self objectification. In order to live a more meaningful life with more body image resilience, we need to focus more on being IN our bodies as opposed to judging them from an outside perspective. 
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As humans we were not placed on this earth to be objects, nor are we meant to spend all our precious time on earth focused on shaping and/or shrinking ourselves.
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What if instead we showed gratitude for our bodies and said THANK YOU to our bodies for it allowing us to do what we love?🤸🏻 For example - saying thank you to our arms for allowing us to hug our loves one🥰, or saying thank you to our legs that allow us to go on a walk or jog🚶🏻‍♀️
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This connects to my work as a dietitian because when you start treating your body as an instrument, you are able to actually care for it. If you treated your body as an instrument instead of an ornament - how might you treat it and nourish it differently and more kindly?
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Additionally, for those of us with chronic illness, I know thinking of your body as an instrument might add an extra challenging layer to this concept at times. It can help to think of your body beyond an instrument, but as a vessel or as @dietitiananna refers to it an EARTHSUIT🌎 to experience life ⭐️ 
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#morethanabody #beautyredefined #edrecovery #rd2be #rdrealchat #allbodiesaregoodbodies #nutritionist #healthcoaching #healthcoach #intuitiveeating #intuitiveeatingxounselor #currentlyreading #bookclub #womenscircle #spooniesisterhood #spoonies #healthy #dietculturesucks #dietculturedropout #bodyimageresilience #edwarrior

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