Nourished Mind Nutrition

06/12/2024

Excited to be presenting on another fascinating way nutrition can improve the lives of individuals--in this case, postpartum women. Did you know that postpartum depression impacts ~14% of women in the US? There are so many factors at play here... AND so many impactful ways that we can help.

Webinar: Nutrition and Gut Health in Postpartum Depression

03/07/2024

This is one of the questions I get asked most frequently: What foods can I eat when my gut is irritated? When my IBD is flaring up? When I'm dealing with diarrhea or constipation and I'm not sure why? Follow the link in bio to see some of my favorite gentle and nourishing foods when your gut is disgruntled. What are some of your favorites?

Link in bio!

If you’ve struggled with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) like Crohn’s disease, ulcerative colitis, or microscopic colitis, or if you just have a sensitive gut and...

01/02/2024

Looking for health and wellness support for a better 2024? Here's an amazing list put together by the amazing Ann Kent @ Peas and Hoppiness!

Resources for nutrition, exercise, mental health, and alternative medicine professionals to help you meet your goals in the new year.

01/01/2024

I never would have imagined I'd get to have my name among the amazing people on the IFNA faculty and advisory board! So grateful to the IFNA team for giving me the opportunity to teach aspiring integrative and functional practitioners about some of the things I'm most passionate about--trauma-informed care, disordered eating, and gut health.

12/15/2023

Finally got around to finishing this one--which had been saved as a 2-paragraph draft for forever-- because of a discussion I recently had with a 21-year-old client. ☀️

We were talking about building some more structure into her sleep schedule, which she realized was never something she had really prioritized. When we started talking about all the ways rhythms are integral to the healthful functioning of our bodies, and how we can support those rhythms through the rhythms of our daily activities, she told me, "I never knew that having a schedule was so important. I'll start tonight."⏰ 🌛

Making changes is never easy, but my role as an dietitian is to help support my clients in setting goals that are actually going to help improve their health, and then being there for them every step of the way as they work towards those goals. 🚀

Much as I love food🥑, it's almost always about so much more than just food. It's about the whole lifestyle, the whole quality and vibrancy of your life. All of it. 🌄

That's what I'm here for. ❤

Link to full post below!

12/03/2023

I've loved being a part of the Dietitian Directory community, getting to know some amazing private practice dietitians here in Colorado. One of my favorite things about being a dietitian is the variety of work we can do--the people on this list, including myself, are involved in such an incredible assortment of specialties from pain management to food preservation to family meal planning to mental health.

Discover 10 of the best Registered Dietitians Nutritionists (RDNs) in Denver for personalized and expert nutritional guidance. Our Registered Dietitian

11/14/2023

This Thursday at 2 MST/4 EST I'll be presenting on trauma-informed nutrition care, including digging into the trauma-informed nutrition-focused physical exam, trauma-informed language, and giving nutrition education in a sensitive, inclusive way.

Webinar: Trauma-Informed Nutrition Care: Essentials for Every Nutrition Professional

11/06/2023

I'm happy to share that you can now find me on Dietitian Directory!

Are you looking for a Dietitian in Colorado Springs, CO? Book - Dietitian in Colorado Springs, CO with Dietitian Directory.

10/26/2023

Folks with ulcerative colitis or Crohns disease, I'm doing a small survey for a project I'm working on. Please DM me if you'd be interested in participating and getting some rewards for doing so. You can also share this with a friend with UC or CD, or give them my direct contact info: [email protected]. Thanks in advance!

10/17/2023

Chatting with Argavan was such a treat! We had a great conversation about topics ranging from the gut microbiome to metabolic detoxification to emotional eating to micronutrient deficiencies. Take a listen and please take some time to check out her other shows as well. She has talked to some really amazing people about some really amazing things!

‎Show Baby Steps Nutrition Podcast, Ep Episode 123- Exploring Nutrition and Mental Health - Oct 17, 2023

10/10/2023

RD and nutritionist friends-- If you're interested in learning more about trauma-informed nutrition care, I have an indepth webinar coming up on November 16 at 4PM EST! Info below:

Trauma affects more than half of individuals in the US, so no matter what patient population registered dietitians work with, they are almost certain to deal with people who have experienced trauma. This webinar will prepare you to better support these clients by raising awareness of signs of trauma, learning how to build rapport and trust as well as avoid re-traumatization, and finding ways to support clients' autonomy and self-efficacy in the nutrition care process.

You will gain insight into what trauma-informed nutrition care looks like from the moment the client makes contact with your clinic to the moment they are discharged from your care. Additionally, we will discuss specific examples of how to provide trauma-sensitive care in a nutrition-focused physical exam.

Attendees will leave with increased confidence in their ability to provide sensitive, empathetic, effective nutrition care to all clients.

Webinar: Trauma-Informed Nutrition Care: Essentials for Every Nutrition Professional

09/13/2023

Do you want to learn more about taking a root-cause approach in your mental health nutrition counseling sessions? Get the info you need in this FREE and informative webinar with Integrative Mental Health and Gut Health Dietitian Erica Golden, RDN, LD, IFNCP

You’ll learn:
✔️ The connection between the gut-brain axis and mental health
✔️ Dietary approaches that can help address anxiety and depression
✔️ Key nutrient deficiencies that can impact mental health and how to optimize nutrition for improved client outcomes

1 CPEU/CEU. 1 hour. Premieres live Tuesday, September 26th from 1 PM - 2 PM ET.

Save your seat: link in bio or https://www.skellyskills.com/product/nutrition-and-mental-health-integrative-nutrition-approaches-for-anxiety-and-depression/

09/07/2023

So excited to share this labor of love with all my RD and nutritionist friends! This is the book I wished existed when I was starting out in private practice and doing all the research I could into nutrition and mental health. Obviously, it did not exist. So I wrote it! I'm so, so grateful to the team at Skelly Skills for believing in this project, recognizing the need, and bringing it to life!

Learn about the role of diet and the gut brain axis in mental health conditions and how to take an integrative approach in this CE course

09/05/2023

I've not always been good at listening to my body. Even as someone who teaches mindful eating classes, I still sometimes struggle not to multi-task while eating. To stop working and have a snack when I need one. Etc. For me, it's been a process! What about you?

One of the goals of mindful eating is developing an increased awareness of sensations within the body, including knowing when one is “hungry” and when one is “full.” But while this may sound...

08/29/2023

This one's for the clinicians, especially dietitians and nutritionists. I did a training for new dietitians a couple of weeks ago focused on how to perform a trauma-informed nutrition-focused physical exam, and I was sad to hear that nothing has changed in higher education--they had still learned to do physical exams in a highly clinical way that carries significant risk of re-traumatizing patients. My single hour-long training was the first they had ever had on trauma-informed care after 6 long years of nutritional biochemistry, motivational interviewing, and medical nutrition therapy.

It's not something I've always done well, either. Step 1 to growth: We have to start talking about this more. We have to do better so that we can help--that's what we all got into this field to do!--rather than run the risk of hurting. And it's so much more than just the physical exam. The entire experience from the time a client schedules their appointment to the time they leave your office, you have the ability to build a healing therapeutic relationship with them, or to make them feel unsafe and unheard.

This is something I'm really passionate about, and I want to help you be passionate about it, too. Stay tuned--there will be more to come. 🙂

I've been quiet on my website for a few months taking care of my new baby girl. It's hard to believe how much she's grown and changed in the past 6 months. She's amazing, she's beautiful, she's...

03/01/2023

I am kind of obsessed with magnesium. It's involved in >300 chemical reactions in the body, and is needed in pretty much every body system from muscles to brain and everything in between.

But most Americans aren't eating enough. If you're one of those people, here are some of the ways getting more magnesium every day could help you feel better and how you can get there.

https://www.nourishedmindnutrition.com/blog/magnesium-and-mental-health

Registered Dietitian Nutritionist with a passion for helping people improve their mental health and gut health using integrative and holistic therapies.

01/23/2023

New blog post is up... actually it's a couple weeks old, it's just been a few weeks where a bit more self-care and a bit less work was in order.

BUT I'm really excited to share this one with you guys. This is something I've been thinking and teaching about for a while, and recently got interviewed about for a Daily OM article. So it's about time to share this on my own blog.

I think we forget what a complex and amazing system our bodies are sometimes! Everything is interconnected. A little self-care can go a long way when it comes to the health of your nervous system and your gut-brain connection!

https://www.nourishedmindnutrition.com/blog/the-vagus-nerve-vagal-tone-and-vagus-nerve-activation

One of the most central topics within the gut-brain axis is the vagus nerve. Here’s why you should care about your vagus nerve, how to improve vagal nerve function, and why “toning” the vagus...

12/22/2022

Well-written and informative article that just so happens to have some quotes from yours truly :)
https://www.dailyom.com/journal/what-is-the-vagus-nerve-plus-6-ways-to-stimulate-your-vagus-nerve-for-better-health/

Understanding the functions of the vagus nerve — and how you can stimulate it — can impact your mental and physical health for the better. Here’s what you need to know about how the largest nerve in your body affects IBS, anxiety, and the overall mind-body connection.

12/09/2022

What is an Integrative and Functional Nutrition Certified Practitioner? 🤔

👉We are here for your HOLISTIC health. We are here to help you find the ROOT CAUSE of your symptoms. Our training allows us to dig deep into what's going on, looking at what your body is telling us both externally and internally.

🍎As a dietitian and IFNCP, I am able to order and interpret functional lab tests to understand the inner workings of your body's systems, to assess your diet for any gaps, investigate your digestive health, look for triggers and integrative solutions to improve your mental health, thoughtfully use functional foods and supplements when needed, and, most importantly, LISTEN to your whole story and what brings you to me and treat you as a whole person -- not just treat your symptoms.

🍍If you're interested in using nutrition as the powerful tool it is to improve your mental health, or just interested in learning more about my approach and my practice, please reach out! I see patients virtually from many states all over the country, and I would love to partner with you.

11/15/2022

New free downloadable resource!

Free fermented food resource and fermented vegetable recipe to get you started. Improve your gut health, gut microbiome, and mental health with the health benefits of fermented foods.

11/11/2022

Part 2 of the guest post by my intern - how caffeine affects mental health. Spoiler alert: it depends!

In part 1 of this series on coffee and the brain, we discussed how daily consumption of coffee might help protect against dementia, stroke, and Parkinson’s disease. In this part we’re going to...

10/31/2022

Part 1 of a guest post by my intern, on caffeine and neurological health, with some good news for my coffee-loving friends! Part 2 - coming soon - will address caffeine and mental health (a bit more complicated interaction). Enjoy!

10/31/2022

Part 1 of a guest post by my intern, on caffeine and neurological health, with some good news for my coffee-loving friends! Part 2 - coming soon - will address caffeine and mental health (a bit more complicated interaction). Enjoy!

Coffee, tea, soda, and energy drinks. These are some of the everyday beverages we consume. Especially when we have long nights and early mornings, or a never-ending workday. Maybe even kids that wake...

08/12/2022

New post! This is so foundational to building stable mental and emotional health.
From hungry Israeli judges to your afternoon slump, let's talk about how food choices are linked to mood disturbances, and what to do about it.

nourishedmindnutrition.com/blog

07/12/2022

Check out the newest post on my blog. I hope it's helpful and interesting!

Link in bio 👈

06/21/2022

New blog post!

IBS is incredibly common in the US - somewhere between 10-20% of American suffer from it. But it's incredibly MORE common in people with mood and anxiety disorders such as generalized anxiety disorder, schizophrenia, major depression, and panic disorder.

So what is going on in the gut that makes things so wonky in the brain? Or what is going on in the brain that makes things so wonky in the gut?

Managing disorders of the gut-brain axis, like IBS, can be very challenging. You don't have to go it alone. If you're interested in working with me, DM me or schedule an appointment through the portal on my website.

Check out my blog for the full post (link in bio).

Take time to rest. Eat well. Ask for support when you need it.

06/17/2022

Time for a re-introduction! I'm Erica Golden, a registered dietitian & functional nutritionist focused on mental health, gut-healing, and building healthy, nourishing relationships with food.

I work with depression, anxiety, migraines, IBS, IBD, disordered eating, dementia, food trauma, and more.

If you're struggling with an increasingly limited diet or your food is making you feel WORSE instead of BETTER, reach out to me!

If you're struggling with low mood, low energy, or high levels or stress and anxiety, reach out to me.

Diet and gut health is at the root of so many modern illnesses, but what you eat can also make you feel BETTER. Let's do it together!

If you're interested in learning how we can work together to get you nourished, send me a message!

05/17/2022

Here's yet ANOTHER study to convince you of the power of good food. 🥑🍒🥦🧄

It's Mental Health Awareness Month, and there's so much bad going on in the world. I know a lot of people are struggling right now. My heart goes out to all of you. ❤

There are so many things over which we have little or no agency, and that really hurts. And, then there are things over which we DO have a lot of agency and power. I say let's take the time for self-care, because it MATTERS because YOU MATTER.

The Mediterranean Diet is one very well-studied eating pattern that I think at its core focuses on principles of good mental health - from eating in community to eating slowly to enjoying delicious and vibrant flavors. There are a lot of traditional eating patterns that mirror these aspects (and a lot of the nutritional aspects, too) of the Mediterranean Diet.

It's one of my goals as a dietitian to help people eat in ways that honor their cultural heritage, that feel and taste good to them, and ALSO that support holistic health.

The public health message of the Mediterranean Diet for mental health is amazing, but it's not the only effective lifestyle. You can be authentically you and also eat in a way that nourishes and heals.

Reach out. Let's work together to get you nourished, body and mind.

05/14/2022

After several months of trying to work fulltime and see patients on the side in my private practice, I'm excited to share that I'm finally jumping in for "real" with many more bookable hours and lots more energy to put into sharing my passion with all of you through blogs and other resources. 

Have you dealt with mental health or digestive issues for months or years without finding successful treatments? Are you seeking to manage mental health symptoms with fewer medications? Do you deal with disordered eating or a relationship with food that you wish you could improve? Has your diet been gradually becoming more and more restrictive over the years because of gut health issues like IBS or IBD and you're starting to feel like food is the enemy?

Please don't just keep dealing with these issues alone. Your struggles are real, and I'm here to listen and help. It's what I do, and what I love to do.

Please reach out to me if you're interested in finding out more about what we can accomplish together. I work with clients in many states across the US via telehealth, including Colorado, California, Michigan, Virginia, and Arizona, and I'd love to work with you.