https://www.humannaturewellness.com/

Tori Mincemeyer Dietitian, Cape Girardeau, MO (2025)

08/13/2025

🚩🚩🚩🚩 These red flags are your body's way of talking to you. Here's what it may mean and what you can do about it!

**Please note: Take everything you read on the internet with a grain of salt. These are POSSIBLE interpretations of these symptoms and experiences, but it's impossible to give personalized advice on the internet. These are some general recommendations that MAY or may not help your situation!

07/14/2025

Leaving food on the plate when you’re full can give you a sense of empowerment that’s difficult to understand unless you’ve been a lifetime member of the “Clean Plate Club”. Here are my tips:

- Don’t wait until you’re overly hungry to eat. The pendulum swing from REALLY hungry to REALLY full happens a lot quicker when you’re ravenous at the beginning of a meal.

- Slow down. It’s true that it can take awhile for your fullness level to catch up. My favorite method is to sit back and take small breaks from eating every few bites to breathe, chat, and engage with your surroundings.

- If you’re struggling with leaving food on the plate, start by just leaving one small bite (assuming you are genuinely full). You can even feed that last little bite to a furry friend (if it’s safe for them to eat) if you still find it challenging or don’t want to waste it. Leaving one bite is a small way to reinforce respecting your fullness levels without it being too big of a change.

- Save what’s left and know you can always come back to it later. It takes away the urgency to eat it NOW.

Just remember - eating past the point of fullness is not a moral failure, but it also isn’t physically comfortable! Give yourself grace and patience as you work on this skill.

03/28/2025

The winners of 1-mo of FREE meal planning are Kellan True, Kim Kelpe and Leslie French!

03/25/2025

This sandwich was inspired by a recipe from the meal planning service I’m going to start offering. What made it extra tasty was the kale-white bean pesto 👌 which I never would have thought of on my own, but I made a HUGE batch in about 5-10 minutes (some for later this week, some to freeze for a rainy day). - love that extra boost of fiber and potassium from the white beans!
I’m wanting to test this new service out with a few individuals FOR FREE for a month - all I want is your feedback at the end. If you’re interested, sign up below and I’ll announce winners later this week!
https://mailchi.mp/humannaturewellness/signup

03/24/2025

Picture this: a meal planning app that is 100% tailorable to your nutrition goals, dietary needs (ex. gluten-free, anti-inflammatory), your preferences, and even your cooking ability/desire to cook.
🧑‍🧑‍🧒‍🧒 You can add in members of your family, including their typical portion sizes, so that you're not having to plan something completely different for yourself vs. the rest of your family.
🛒 It can even send the groceries you need to Instacart so that with a couple clicks, you can have the groceries ready for pickup or delivery to make the meals you want.
📝Not to mention- it gives you the option to log the meals (and/or anything else you eat regularly) to see where you land with your macros or other specific nutrients.
🤓And the whole time, you've got a dietitian in your pocket to ask questions and tweak your plan when necessary.

I'm looking for THREE individuals to test a new service I'm offering, completely for FREE for a month. All I want is your participation and feedback.

Sign up using the link below, and I'll select the winners this week!
https://mailchi.mp/humannaturewellness/signup

03/12/2025

‼️ What you eat is super important, but you could have the perfect plan in place and still fail to make lasting changes if you’re not learning how to adapt in different situations.‼️

I work with a lot of clients who will say they struggle with going back and forth between being on and off “track” with their nutrition. Maybe this is something you’ve dealt with?

Eating “good” all week - the oatmeal with fruit, a salad, protein + veggies for dinner…
Then everything goes haywire on the weekend: eating out, having a couple drinks, eating sweets, a heavy breakfast on Sunday, etc.

➡️ Here’s what that tells me: Your “plan” isn’t sustainable.

You’re trying to follow a set of rules, rather than learn how to adapt to the situations at hand and be flexible. But this doesn’t work, because 99.999% of people out there NEED the ability to be flexible in their eating, without feeling like they’re going off the rails.

Life happens. Kids get sick, you get an unexpected invite out to dinner, you forget to pack your lunch, etc.

This is why, when I work with clients, I emphasize HOW you’re implementing new habits into your life, rather than simply focusing on WHAT foods you’re eating.

02/25/2025

Join me Thursday at Board & Brush Cape Girardeau, MO to get my cookbook and paint your own cookbook holder!

02/16/2025

What's the healthiest option on the menu?

Low Cal: “Obviously a salad with low-fat dressing on the side.”

Keto: “LOW fat?? Please.” *Stirs butter in coffee*

Mediterranean: “Salad sounds great, but let’s put some olive oil and salmon on it, with a side of whole grains.”

Paleo: “Don’t you know grains are inflammatory? Maybe swap that with a sweet potato.”

Carnivore: “Are you kidding?? Scrap the salad, let’s just have a steak.”

Vegan: “Steak?? Talk about an artery clogger. Take the animal products off all together.”

Macro Counter: “But then how will we get enough protein??”

Low Cal: “It literally doesn’t matter. Just eat as little as possible and pretend you aren't miserable."

There isn't a one-size-fits-all approach to nutrition, but it doesn't have to be so confusing. Fill out an inquiry form to learn more about nutrition coaching >> https://l.bttr.to/JrrP9

02/10/2025

Potassium doesn't get NEARLY enough attention in the nutrition world...
Most Americans eat far below the recommendations for potassium.

The adequate intake level (AI) for average, healthy adult females is 2600mg/day, and for males, 3400mg/day. This means that this is not the number to shoot for - we want to prioritize eating ABOVE this number.

On average, females 20+ years old eat about 2324 mg/day, males 20+ years old eat about 2937 mg/day.

Potassium can help maintain healthy blood pressure, a major risk factor for cardiovascular disease, which is the number one killer in America.
It's also been associated with higher bone mineral density in men over the age of 50 and postmenopausal women.

Safe to say that potassium intake is incredibly important.

I've included several sources of potassium in this graphic to that you can include to boost your potassium intake!

https://www.ncbi.nlm.nih.gov/books/NBK209844/
https://www.ncbi.nlm.nih.gov/books/NBK587683/
PMID: 28093633

02/04/2025

If you want to lower your cholesterol levels, you should just eat less cholesterol, right? .... Not necessarily 👇

Less cholesterol in the diet could help some. And the truth is, we actually don't *need* to eat cholesterol, because our liver actually makes the cholesterol we need.
However, when you eat cholesterol, your liver recognizes it and responds by making less cholesterol. Pretty cool! So while you don't want to go wild with cholesterol, your body does have a system to help balance it out.

Now, Saturated Fat (SF), on the other hand, stimulates the liver to make MORE cholesterol - both the "bad" cholesterol (LDL) and the "good" cholesterol (HDL). And there isn't really a cap on it - so eating a diet high in SF can really increase your chance of having high cholesterol in your blood.

So, instead of focusing on eating less cholesterol, it's really SF you want to watch out for. These are fats that are typically more solid at room temperature, like fat on meats, in butter, coconut oil, and in some cheese.

➡️ Another thing you can do is focus on ADDING more soluble fiber.* This can be found in oats, apples, bananas, and many other fruits, vegetables, and legumes.

*If you want to know how this works, bile acids in the small intestine help with fat absorption. Usually, bile acids can be reabsorbed and reused. Soluble fiber binds to bile acids, and instead of being reabsorbed, they're excreted as waste. This makes the liver have to pull more cholesterol from the blood to make new bile, which ends up lowering blood cholesterol levels.

01/24/2025

From pulling out the cutting board and chopping the apples to cleaning up and putting all the used ingredients away, prepping this breakfast took about 4 minutes.

All I had to do when I was ready to eat it was add water and pop it in the microwave.

I tell you this to show you that a lot of simple food prep doesn't take quite as long as you might think it will. Now of course I was rushed in that 4 minutes (I was running a little behind, per usual), but a lot of days I might have decided I didn't have time to make myself breakfast before running out the door. This kept me genuinely full from about 9:30 until 2:30 when I got the chance to eat lunch, so it was well worth that 4 minutes.

To set myself up for success, it just required having the ingredients on hand. If you want to make a bowl like this, here's your list! You could always change it up to suit your taste buds.
- old-fashioned rolled oats
- pistachios
- pepitas
- chia seeds
- brown sugar
- cinnamon
- 1 apple

01/22/2025

Let's talk about processed foods - how they're impacting health, and what can be done about it. 👇

First and foremost: “Processing” of foods on it’s own isn’t a negative thing. Canned vegetables, roasted nuts, and dried pasta all go through minimal processing, but can be nutritionally-dense additions to the diet. I'm talking about ultra-processed foods, which are rampant in a Western diet and it’s not doing our health any favors.

Like with anything, there is no need to completely eliminate ultra-processed foods from the diet, but reducing your intake of them is a valid goal.

Ultra-processed foods are typically high in salt, added sugars, solid fats, and food additives that may help extend shelf life, add flavor, etc. Examples would be packaged cookies, soda, deli meat, many brands of granola bars, etc.

According to the AMA, almost 60% of adults’ diets are made up of ultra-processed foods. The exact reasons that ultra-processed foods cause harm to health isn’t 100% known, but we know enough to confidently say it does damage.

➡ If you want to reduce your consumption of ultra-processed food, the answer is to increase the amount of at-home food preparation you do, as much as you can. This could look like:
- Making your own salad dressing instead of using store-bought (much easier than it sounds!)
- Cooking and shredding or slicing chicken to eat on sandwiches instead of using deli meat.
- Use convenient ingredients that are minimally processed - sure, dried pasta from a box + a jar of tomato sauce is more processed than if you made both fresh, but it wouldn't fall in that ultra-processed category, and it greatly reduces the amount of cook/prep time.

Ultimately, food is not meant to be convenient all the time.**More on this later.** It does take more effort to make a meal at home than it does to go through a drive through. But if you slowly work toward eating more food from home, you may be surprised how you can incorporate into your routines.

Tori Mincemeyer Dietitian

08/13/2025

07/14/2025

03/28/2025

03/25/2025

03/24/2025

03/12/2025

02/25/2025

02/16/2025

02/10/2025

02/04/2025

01/24/2025

01/22/2025

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