http://www.betterhealthnutrition-denver.com/

Better Health Nutrition - Denver, Denver, CO (2026)

12/21/2023

Save this post for the days you’re feeling pressured to make a drastic change to your nutrition or exercise. 🙅‍♀️

I think everyone knows this pattern all too well... We look so forward for the holidays to come around only to be told that we need to make up for everything we just did the past few months.

Before we’re even through with the holidays, try to etch this in your brain...
❌ You don’t need to change your eating habits after the holidays.
❌ You don’t need to exercise more than you normally do.
❌ You can continue living and enjoying your life.

If the new year typically brings about stress or anxiety related to this, please feel free to reach out. You don’t have to go through it alone.

12/08/2023

How much time and energy do food thoughts take up for you??

The constant worrying, feeling ashamed of food choices, promising yourself your start over tomorrow or next week... it can be downright exhausting.

Not to mention, these thoughts can fully take you away from time with loved ones or time to yourself to enjoy the holidays.

Next time you feel these thoughts creep up, acknowledge them and remind yourself that they are not helpful to you. You deserve to be placing your time and energy in things that truly fill you up like
✨ making memories
✨ enjoying time putting up decorations
✨ belting out to holiday music
✨ spending time with people you care about
✨ giving yourself the space and ability to relax and do the things that you want to do

How can you make this holiday season look a little different?

11/29/2023

Do you need the colon cleanse or do you need to eat? 🤨

Engaging in any of these behaviors, regardless of an eating disorder diagnosis, can be extremely detrimental to the way in which our gut functions.

Not eating enough for our body’s needs can:
⬇️ cause our metabolism to decrease, which means our organs, including our heart, endocrine system, and gut aren’t able to operate at 100%
⬇️ deplete electrolyte availability
⬇️ cause changes to the gut microbiome, or the community of microorganisms that live in our gut and allow it to function optimally
⬇️ impair GI function, including gastric motility, gastric emptying, intestinal motility and pelvic floor function

So ask yourself that first question again... do you need a colon cleanse or do you just need to eat?

11/20/2023

You can have your pie and eat it too! 🥧

I’m bringing back an oldie but a goodie today. The holidays can be a challenging time for a lot of people, specifically around food.

Don’t let diet culture get in the way of enjoying time with family and friends. Don’t let it take away the value that food holds during the holidays - satisfaction, connection, memories and joy. ✨

11/03/2023

Is it normal or disordered? 🧐

The line between what’s normal and disordered can be so hard to find. We’ve been taught to eat and behave in certain ways to be healthy. But so many of these behaviors takes us away to actually being able to listen to what our body needs. And while these behaviors may start because of good intentions, many are disordered and can lead to more serious physical and psychological complications down the line. A few of these include:

▪️ Pushing off or not eating breakfast.
▪️ Not snacking between meals.
▪️ Opting for the lowest calorie option.
▪️ Eating less when you don’t exercise.
▪️ Eating according to serving sizes.
▪️ Only eating at certain times of the day.

Now, there are nuances associated with each of these, and some individuals need to eat in a specific way to manage a medical condition - that’s not who I’m speaking to.

These behaviors are so often praised in our society, but if you find that any these behaviors are getting in the way of your physical and/or mental health, it might be helpful to consider why you engage in them and how they are actually serving you.

You deserve respect and deserve to be fed always, no matter what. ✨🩵

10/30/2023

It’s always spooky season in the nutrition world. 👻🎃

What else would you add to this?? ⬇️

10/25/2023

Binge eating is uncomfortable - physically (aching stomach, discomfort in clothing) and emotionally (the shame, judgment, frustration). It brings up so many feelings, and the last thing we want to do is sit in the suck. It can be really difficult to not give into behaviors like restriction or overexercise in addition to self-beratement. 😞

But where does that leave you? Feeling even worse and frankly, fueling the vicious cycle even more.

Here’s a gentle reminder that this approach is not all of a sudden going to start working. Instead, let’s give this a shot:

1️⃣ Take a deep breath. You didn’t binge because of a lack of willpower or motivation. Have compassion with yourself and know that this probably will happen again while you are recovering.

2️⃣ Give yourself some space. Do what you can to separate yourself from the binge. Step away from where the binge occurred to clear your head. Step outside, call a friend, meditate, or try some breathing exercises. Don’t let your emotions take control.

3️⃣ Get curious. Start getting curious about why you binged. Binge eating can be a result of not having your emotional needs met, inconsistent eating patterns, low dopamine, inadequate protein/food intake, metabolic issues, past trauma, food restriction, and history of dieting.

4️⃣ Resist the urge to restrict. It might feel like the only thing that could possibly get you back on track is restricting. However, doing so only feeds into the vicious binge-restrict cycle. Your body’s natural response to physical or mental restriction is to eat. Do what you can to remember that.

5️⃣ Flip the script. Rather than thinking, “What is the matter with me? Why can’t I just eat like a normal human?”, try to reframe your experience.

This process takes time. Allow yourself that time to learn and process. Save this post for when you need it. 💖

10/25/2023

Binge eating is uncomfortable - physically (aching stomach, discomfort in clothing) and emotionally (the shame, judgment, frustration). It brings up so many feelings, and the last thing we want to do is sit in the suck. It can be really difficult to not give into behaviors like restriction or overexercise in addition to self-beratement. 😞

But where does that leave you? Feeling even worse and frankly, fueling the vicious cycle even more.

Here’s a gentle reminder that this approach is not all of a sudden going to start working. Instead, let’s give this a shot:

1️⃣ Take a deep breath. You didn’t binge because of a lack of willpower or motivation. Have compassion with yourself and know that this probably will happen again while you are recovering.

2️⃣ Give yourself some space. Do what you can to separate yourself from the binge. Step away from where the binge occurred to clear your head. Step outside, call a friend, meditate, or try some breathing exercises. Don’t let your emotions take control.

3️⃣ Get curious. Start getting curious about why you binged. Binge eating can be a result of not having your emotional needs met, inconsistent eating patterns, low dopamine, inadequate protein/food intake, metabolic issues, past trauma, food restriction, and history of dieting.

4️⃣ Resist the urge to restrict. It might feel like the only thing that could possibly get you back on track is restricting. However, doing so only feeds into the vicious binge-restrict cycle. Your body’s natural response to physical or mental restriction is to eat. Do what you can to remember that.

5️⃣ Flip the script. Rather than thinking, “What is the matter with me? Why can’t I just eat like a normal human?”, try to reframe your experience.

This process takes time. Allow yourself that time to learn and process and give compassion to yourself when you need it. 💖

10/20/2023

I really love the work I get to do with my clients. One of my favorite aspects is challenging food rules that have created such a tumultuous relationship with food and exploring new food options, likes and dislikes.

It’s so possible to not have to live your life beholden to food rules that our culture encourages us to follow. There’s more to life than trying to trick our body’s hunger and fullness cues, feeling poorly when we eat an off-limit food, and not allowing ourselves to enjoy foods that we know bring us satisfaction.

If this resonates with you and is something you might want to explore, reach out!

10/16/2023

You deserve food freedom. You deserve to feel safe in your body. You deserve to feel valued.

I’ve been fairly absent on here recently. But I’ve been feeling extra grateful to be able to walk alongside my clients. They’re not doing easy work. In fact, it’s probably some of the hardest work someone can do. But damn, is it worth it. It’s worth being able to live a life free of guilt and judgment. It’s worth being able to accept and care for yourself in a way that your body deserves.

You deserve the support no matter where you are in your journey.

You deserve it all.

07/24/2023

Exercise really can be too much of a good thing...

Exercise and movement is beneficial in so many ways including: improving endurance, brain health, and mood, strengthening bones and muscles, promoting better sleep, contributing to socialization and competition, along with so many other benefits.

Overexercise, on the other hand, can show up in different ways. It can be intentional or unintentional. Overexercise can occur by overtraining, when we push ourselves too hard too quickly, when our
nutrition doesn't match up to our energy needs, or if we don't allow our body enough time and space to rest and recover.

Prolonged overexercise can contribute to host of symptoms, all described as Relative Energy Deficiency in Sport (RED-S). It can result in: recurring injuries, prolonged muscle soreness, setbacks or stalls in performance, changes in weight or appetite, decreased immunity, depression, insomnia, and fatigue.

What's most concerning is how overexercise can contribute to an increased focus on weight and body. Compulsive exercise (when exercise impacts the focus on weight and body regulation, mood regulation, and compulsivity) is associated with overall eating disorder pathology and food restriction.

It's really important to check in with yourself to identify how exercise is supporting your health. If you feel exercise might be impacting your health or performance negatively in any way, consider reaching out for help.

07/14/2023

We're told its our fault when we eat too much, don't exercise enough, gain weight, aren't productive enough, aren't present enough, don't show up as 100% every day, etc.

Our bodies can only do so much for us. And they do a hell of a lot! Next time you find yourself bashing your body for not allowing you to do more...
..think about what it DOES do for you.

It keeps us alive, it allows us to engage with others, it allows us to perform at work, in school, in our sport, it allows us to show up for others, it gets us through everything we put it through.

Your body is enough. And it deserves to be fed and given rest no matter what.

Better Health Nutrition - Denver

12/21/2023

12/08/2023

11/29/2023

11/20/2023

11/03/2023

10/30/2023

10/25/2023

10/25/2023

10/20/2023

10/16/2023

07/24/2023

07/14/2023

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