McKenzie Ziegler Nutrition

01/08/2024

Hands in the air for Simone Biles breaking world records and breaking the stigma around mental health. 🙌

She prioritized her mental health back in the Tokyo 2021 Olympic Games and she continues to do so, seeing her therapist hours before winning gold in Paris. 🏅

She attributes her incredible success to honoring her whole self, listening to her mind and body, and talking through her experiences with a professional. 💁🏼‍♀️

She sums it up so beautifully: “Physical health is mental health.”

Simone does things no one else in the world can do. She is better now than she’s ever been before. After a two-year mental health break. 🧠💪

Now, where are all those people saying taking care of your mental health makes you weak? 🤔

16/07/2024

Are you curious about how a registered dietitian can help you achieve your health and wellness goals? You may be surprised just how much a dietitian can do for you!

As a non-diet registered dietitian, I work WITH you to develop a personalized, holistic strategy to improve your relationship with food and your body.

What does this mean?

✨I help you figure out exactly WHY you feel stressed around food so you can feel free and enjoy food again.

✨I help you get unstuck and finally reach your health goals, without eliminating any food or overexercising.

✨I help you become aware of exactly WHY you dislike your body so you can relearn to love yourself.

✨I help you build healthy habits in a balanced, sustainable way that doesn’t feel overwhelming, but instead feels empowering.

✨I help you take back your life so you can focus on the things that are important to you.

Need help on your wellness journey? Book your✨free✨discovery call with me today. The link is in my bio!

10/07/2024

Yesterday was Buck’s 11th Birthday! 🐶🐾🦴🎈🥳

He LOVES sweet potato and Greenies so we made him sweet potato and carrot cupcakes with peanut butter cream cheese frosting and a Greenie on top! 🍠🧁

He went nuts for it! He licked his bowl for several minutes after it was gone and asked for seconds. 🥹

Maverick and I always joke that Buck is an intuitive eater and should be the mascot for McKenzie Ziegler Nutrition. He’ll leave his bowl full of food most of the day and come back to eat when he is truly hungry. He naturally eats more when we take him on more runs, and he practices gentle nutrition when he eats nutrient-dense treats. 😂 Buck listens to his internal cues to stay healthy! ❤️

02/07/2024

✨This June was my 5-year anniversary of becoming a registered dietitian nutritionist!🥳

Reflecting on my journey so far as an RDN, here are 5 things I’ve learned:

1️⃣ Most of us already have all the information we need to make healthy changes in our lives. We have information thrown at us constantly throughout our day from the media, from our friends and family, and from other sources. Yet we often struggle to make changes, even when we want to. Knowing what to do is not enough. What’s the deal? The right motivation, guidance, and support from a trusted person is often necessary for us to turn that information into action.

2️⃣ It’s not about the food. I see this everywhere. Food-related issues, like stress and anxiety around eating certain types of foods, often stem from underlying mental health struggles rather than from the food itself. We see the stress and anxiety, but that may be just a symptom of something else. The underlying issues must be acknowledged and addressed before the food issues can fully be resolved.

3️⃣ Physical health still reigns supreme, but it’s not. Mental health is just as vital as physical health, sometimes I think even more. Mental health encompasses our emotional, psychological, and social well-being, influencing every aspect of our lives. Basically, mental health makes up who we are as a person more than physical health. It must be taken care of.

4️⃣ Food is more than the sum of its parts. Food has physical nutritions that nourish our body, yes. But food is such a huge part of our lives and thus is so much more. Food connects us to others, changes our emotions, reminds us of our childhood, and so much more. It’s ok to enjoy the positive things that come along with the physical nourishment of food.

5️⃣ Your body knows best. The human body is hands-down incredible—smart, resilient, and interconnected. It deserves to be listened to over any other voice—friend, family, or media. It is the house in which you experience life. Take care of it with compassion and care.❤️

I am so grateful for the opportunity to support others on their wellness journey, and to continue learning and growing myself. Being a non-diet dietitian rocks!🌵🌸

29/10/2023

How can you enjoy Halloween without the guilt and with all the confidence? Keep diet culture away with these 5 tips!🎃

🍫 Allow candy freedom: Eat what you like, and then move on with your life. Don’t allow guilt trips, from yourself or others. Halloween candy is meant to be enjoyed, not to be counted or felt ashamed about.

👻 Wear what you feel comfortable in: Rock a costume that feels right for you. Your confidence is your best accessory. Remember that it’s ok to buy bigger clothes if needed and accessible to you.

🍽️ Don’t “save up” calories: Eat regular, balanced meals throughout the day. Halloween is just another day, with maybe a few extra added sweets. Skipping meals to “earn” sweets always backfires.

💬 Shut down harmful diet talk by not engaging: Halloween talk should be about the fun costumes, scary movies, and enjoyable foods, not diets. Draw boundaries by saying something like you’re working on body positivity and you want to talk about something else. Promote food freedom by saying and showing that you can enjoy Halloween treats without it being a big deal. Or, just change the subject.

❌ Unfollow the noise: Ditch negativity and unhealthy competition. Unfollow anyone body shaming or dieting, online and in real life.

Here’s to a fun Halloween!🎃

01/08/2023

☀️It's my birthday month! 🧁🎉

2️⃣8️⃣ Turning 28 has me feeling grateful and excited, so I wanted to share the celebration with all of you! I'm offering a special gift for you throughout August. 🥳

For the entire month of August, I'm offering a fantastic deal on my downloadable nutrition guides!📚💻 Whether you're looking to improve your relationship with food, embrace mindful eating, or kick-start a journey to a healthier you, these guides are a great place to start!

🎁 So here’s my special gift to you:

📣 In honor of my 28th birthday, I’m offering you a bundle of ALL 5 of my mindful quick nutrition guides for 28% off! 📣

My guides are all about busting diet culture myths and teaching you how to nourish your body and empower your mind, in simple words and pretty graphics! You'll discover quick facts, mindful practices, and friendly motivations that will help you build a healthier and happier relationship with food.

👉 All you have to do is head to my shop (link in bio) and add the bundle to your cart! Don't miss out on this opportunity to invest in your well-being while saving big.

I hope it helps you on your journey towards a healthier relationship with food! As always, if you need more support, feel free to reach out to me. I’m here for you!💚

Thanks for celebrating my 28th birthday with me!🥳

#28

18/07/2023

5️⃣ ways intuitive eating can help relieve your anxiety:

😌 Reduces Food Anxiety:
Intuitive eating eliminates the anxiety associated with strict diets and food rules. By giving yourself permission to enjoy all types of foods, you can cultivate a more relaxed and positive relationship with food.

🍎 Emphasizes Mindful Eating:
Intuitive eating encourages mindful eating practices, such as paying attention to taste, texture, and satisfaction while eating. This mindfulness can help shift focus away from anxious thoughts and promote a sense of calm during meals.

💪 Enhances Body Confidence:
By embracing intuitive eating, you learn to appreciate and respect your body's cues and needs. This fosters body acceptance and can alleviate the anxiety often associated with body image concerns.

💊 Nourishes Your Body:
Eating a variety of all foods consistently provides your body with enough macro- and micronutrients to do things like balance mood-regulating neurotransmitters, feed good gut bacteria, and keep your blood sugar levels stable.

💗 Promotes Self-Care:
Intuitive eating prioritizes self-care and self-compassion. It encourages you to honor your physical and emotional needs, fostering a positive environment that can ease anxiety and promote well-being.

Your relationship with food affects so much more than you think. Healing it may mean reduced anxiety, improved body image, and a greater sense of overall well-being for you! 💚

14/07/2023

How are nutrition and anxiety connected?🤔

Here are 5️⃣ ways:

🧠 Neurotransmitter Balance:
Proper nutrition supports the production and balance of neurotransmitters in the brain, such as serotonin and dopamine. These chemicals play a crucial role in regulating mood, and imbalances can contribute to anxiety.

🍎 Blood Sugar Levels:
Unstable blood sugar levels due to unbalanced eating habits or skipping meals can lead to symptoms of anxiety, including irritability, shakiness, and increased heart rate. Balanced nutrition helps maintain stable blood sugar levels, reducing the risk of anxiety symptoms.

💊 Micronutrient Deficiencies:
Not eating enough of certain nutrients, such as magnesium, B vitamins, and zinc, can affect brain function and increase the likelihood of anxiety. A nutrient-rich diet helps ensure sufficient levels of these micronutrients for optimal mental health.

💚 Gut Health:
The gut and the brain are closely connected, and imbalances in the gut microbiome have been linked to anxiety. An eating pattern that includes fiber, fermented foods, and probiotics supports a healthy gut microbiome, which can positively influence anxiety levels.

🔥 Inflammatory Response:
Chronic inflammation in the body, often influenced by unbalanced eating, has been associated with higher levels of anxiety. Nutrient-dense foods with anti-inflammatory properties can help reduce inflammation and alleviate anxiety symptoms.

Nutrition is about more than just supporting physical health. It’s about nourishing your mind as well!
It all works together!💚🧠

26/06/2023

Always wanted to make ramen but intimidated by complicated recipes out there? Make my easy, adaptable, and delicious vegetable ramen recipe!

While breakfast burritos take the title of my current favorite thing to cook, vegetable ramen comes in a close second! Ramen is as flexible as it is delicious. You can adapt it to fit your preferences—add your favorite veggies, protein of choice (tofu, egg, meat), and as much broth as you like (I ...

12/06/2023

My recent trip to Vegas taught me that body love is dependant on healthy relationships with food and exercise. Learn how you can embrace that idea in my new blog post relating my own body love journey.

A bit about how intuitive eating helped me accept my body and feel comfortable in it. Recently, I had the incredible opportunity to embark on a week-long adventure in Las Vegas with my partner, M. As a first-time visitor to Sin City as an adult, I was bubbling with excitement! Knowing we'd be out an...

07/06/2023

Are there foods you can eat to support your mental health? Yes! Follow these seven evidence-based recommendations to harness the powerful connection between nutrition and mental health, and support your journey towards a balanced mind!

Exploring the connection between nutrition and mental health, plus seven evidence-based recommendations to support a balanced mind.

14/01/2023

Swipe➡️ to learn 5 things I don’t say because I’m not a “nutrition expert,” and why that’s a good thing!