Lauren Cornell Nutrition

08/04/2023

🍳👩‍🍳 Inspire Your Picky Eaters: Get Them Cooking! 👧👦

Are picky eaters in your household making mealtimes a challenge? 🤔 Don't worry, we've got a solution that's both fun and effective: involve your kids in the kitchen! 🍽️👩‍🍳

🌱 Cooking together can be a fantastic way to expand your child's palate and encourage them to try new foods. Here's why:

1️⃣ Hands-on Learning
2️⃣ Ownership and Empowerment
3️⃣ Exposure to Variety
4️⃣ Building Healthy Habits
5️⃣ Bonding Time

So, let's get those little chefs in action! 🧑‍🍳 Start with simple tasks like washing vegetables, stirring ingredients, or assembling colorful salads. Gradually, involve them in more complex cooking techniques and recipes. We've vetted some of our favorite kid's kitchen tools in our website's Wellness Shop under the 'Kiddos' category - link in our bio, or go to https://www.laurencornellnutrition.com/wellness-shop

Remember, patience is key. Encourage your kids to taste and explore new flavors without pressure. Celebrate their efforts and successes, even if they don't immediately fall in love with every new dish.

Together, we can expand your picky eater's palate and make mealtime an enjoyable adventure, instead of a nightly battle! 🌈✨

This page is full of products I recommend to patients & athletes as staples for a healthy lifestyle.This is an easy hub for gathering items, categorized according to your needs.

07/28/2023

What a fun summer of fitness it’s been already with my lululemon fam 🤗

Grateful for y’all who push me to show up, do my best, and live a healthy happy life through your uplifting support! 🙏

07/26/2023

Prevent Splanchnic Hypoperfusion in Summer Training! 🌡️💪

“Splanchnic hypoperfusion” (try saying that 5x fast!) may sound complex, but it's crucial for endurance athletes to understand.

Splanchnic hypoperfusion = reduced blood flow to the abdominal organs, which can lead to digestive issues and long-term damage to the GI tract.

For active individuals training in hot weather, the risk of this happening is greater.

That's why working with a sports dietitian is key to preventing injury and illness. 🤝

Here are tips to combat splanchnic hypoperfusion during summer training:

1️⃣ Time Your Training:

Opt for early mornings or evenings when temperatures are cooler.

2️⃣ Stay Hydrated:

Carry *cold* water and freeze your hydration beverages beforehand, letting them thaw out enough to drink before consumption.

Sip continuously while training to promote blood flow to your digestive tract.

3️⃣ Fuel with Glucose:

Consume carb sports supplements during endurance training to provide energy and promote blood flow to your digestive organs.

Remember: individual needs vary, so consult with a sports dietitian for personalized advice.

At Lauren Cornell Nutrition, we're here to support you on your athletic journey with individualized sports & performance nutrition!

DM us for more details on how to work with one of our sports dietitians. 📩

07/24/2023

When hitting the trails or heading out into the great outdoors for a camping trip, it's crucial to have proper fuel on-the-go. ⛰️

Here's why:

Hiking requires endurance, and fueling your body ensures you have the energy to conquer those uphill climbs and scenic trails.

Snacking on nutritious options during breaks helps replenish glycogen stores and supports muscle recovery, reducing post-hike fatigue.

Remember to choose portable snacks like the delicious ones I tagged in this post to keep you energized and nourished throughout your hiking journey:

🙌 I love the Good2GoCo Inc. backpacking meals because they cater to dietary restrictions and make their meals from whole foods.

🙌 88 Acres Foods offers an allergy-conscious, quality ingredient option that I love.

🙌 And EPIC bar offers pescatarian-alternatives to beef jerky, too - YUM!

Stay hydrated, listen to your body, and enjoy the wonders of nature!

🌿 Be sure to tag me in your hiking pics this summer with your fav snacks!

07/21/2023

Are mocktails the new cocktails? ✨

Our sober-curious culture says YES.

Sipping on refreshing mocktails has become the latest trend, and as a dietitian, I'm totally here for it!

This isn’t to shame alcohol consumption, as a key pillar of my practice is “everything in moderation”.

But for those who struggle with digestive symptoms, inflammation, or who simply feel better sans alcohol, you shouldn’t have to miss the enjoyment of sipping a cold bevvy at a summer cookout.

These alcohol-free delights offer flavor and fun without the hangover or the belly aches.

Have you tried any of these brands before?
Which is your favorite?
Did I miss any other awesome ones?

Comment below to let me know! 👇

07/19/2023

🤯 WHY am I so constipated?

^ Sound like you? 👀

Well, these could be some of the reasons why.

💡But if sufficient fluid and fiber are being consumed and movement is happening regularly, yet you're still not regular…

There are many other reasons for constipation that we can explore.

And rest assured that there are treatment options for everything.

💩 We'll get you poopin' in no time!

Sound too good to be true?

Try me - I love a challenge.

My DMs are open for business! 📩

07/17/2023

Are heirloom tomatoes the secret to glowing skin? 🍅

☀️These seasonal gems not only taste delicious but also provide a bit of protection against harmful UV rays.

Loaded with lycopene, a powerful antioxidant, heirloom tomatoes help to fight diseases and shield our skin from sun damage.

Their vibrant colors and unique stripes are courtesy of their diverse antioxidant compounds.

And if you're not a tomato enthusiast, heirloom tomatoes might change your mind. 👀

They boast a sweeter, less acidic flavor profile, making them a delightful culinary experience.

Plus, they're open-pollinated, letting nature work its magic without human intervention, potentially aiding your body's tolerance to allergens.

💡Fun fact: Some heirloom tomato seeds are 50+ to 100+ years old, preserving a legacy of flavor and history!

My favorite way to eat heirloom tomatoes is sliced with sea salt, pepper, and a drizzle of olive oil.

You can also toss them in a caprese salad with mozzarella, basil, and balsamic reduction.

Share this post with someone you love who is equally as crazy about tomatoes as I am! 📲

07/14/2023

“How much protein do I REALLY need?"

It's a question that I hear alllll the time in my practice.

Here's a simple calculation used by dietitians to guide you:

✨ Absolute Minimum: 0.8g protein/kg body weight/day

✨ Regular Exercise: 1.1-1.5g protein/kg body weight/day

✨ Intense Training/Strengthening: 1.5-2g* protein/kg body weight/day

*Note: Consuming 2g/kg BW/day or more of protein may require guidance from a registered dietitian to ensure appropriateness and safety, so be sure to enlist the help of a dietitian if you are embarking on a training journey!

Remember, everyBODY is unique! 👆

Protein absorption has a max threshold per sitting, varies for each person, and the best protein sources differ for each of us.

You can optimize absorption and achieve your health goals by consulting a registered dietitian - like us! - for personalized guidance!

So hey, my DMs are open for ya! 📲

07/12/2023

Let's celebrate this delicious berry by sharing my go-to blueberry smoothie recipe that combines the antioxidant power of blueberries with the richness of chocolate:

🌟 Blueberry Chocolate Protein Smoothie 🌟

Ingredients:

👉 1/2 cup blueberries 🫐
👉 2 scoops (or 1 full serving) of your favorite chocolate protein powder

👉 2 tablespoons cacao powder
👉 2 tablespoons agave nectar

👉 1 cup milk of your choice
👉 2 handfuls of spinach
👉 Ice (unless using frozen wild blueberries)

Pro Tip: Use frozen organic wild blueberries in your smoothies so you can skip the ice and for an extra burst of flavor (less watery without the ice!).

Thanks to What's Gaby Cooking for this tip! 🍃

Cheers to this superfood bomb!

Enjoy! 🥤💫

07/10/2023

IBS Flare?

Here's help for the tough moments! 🧡

Dealing with an IBS flare can be incredibly challenging.

If you find yourself in the midst of discomfort, here are 5 quick tips to help you through:

1️⃣ Slip into Comfy Attire! 🩲

Choose stretchy pants or loose-fitting clothing for instant relief and comfort during this difficult time.

2️⃣ Find Soothing Heat! 🔥

Reach for a heating pad, hot water bottle, or enjoy a warm bath or shower to loosen up your body’s tension and ease those troublesome symptoms.

3️⃣ Sip on Soothing Tea! ☕

Ginger or peppermint tea can provide calming relief and aid digestion during an IBS flare.

4️⃣ Embrace Gentle Movement! 🧘

Try yin yoga or gentle exercises to alleviate gas and stomach pains, promoting relaxation and relief.

Sometimes even a post-meal walk outdoors does the trick to help move digestion along.

5️⃣ Opt for Low FODMAP Foods! 🍽️

Choose low FODMAP options for a few days to help soothe your gut and ease symptoms.

Save this post for future reference, my friend, because we all need support during these challenging moments.

If you're struggling with IBS, my DMs are open for you. 💌

Remember: we're in this together. 💪

07/07/2023

Embarking on a fitness journey requires more than just physical exertion. 💪🔥

Trust me, as a dietitian who supports plenty of athletes, I've got you covered with three crucial elements to fuel your body effectively and optimize your workouts!

Here are 3 key things to keep in mind:

1️⃣ Hydrate, Hydrate, Hydrate! 💦

Sweating and heavy breathing demand more fluids + electrolytes, so drink up to replenish and support optimal performance.

2️⃣ Embrace the Calorie Boost! 🥗

Your body burns more calories during exercise, but it also burns through more nutrients.

So nourish it with adequate calorie- and nutrient-dense foods, packed with essential nutrients to fuel muscle growth and recovery.

3️⃣ Prioritize Rest & Recovery 😴

Muscle tissue rebuilds during rest, so give your body the time it needs to recover and come back stronger.

Also, make sure you’re building in time before / after your workouts for mobility, stretching, and myofascial release.

Remember, it's not just about exercise but also nourishing and respecting your body along the way.

Here's to your fitness journey! 🧡

07/05/2023

Why listening to your body is KEY to maintaining your health (and minimizing your symptoms):

As a dietitian, I've come to realize that our bodies have a language of their own, telling us what it needs each day.

Some days, we crave rest and rejuvenation, urging us to slow down and replenish. 🧘‍♀️

Other days, we long for movement and energy, inspiring us to embrace the joy of being active and perhaps bump some music & blow some steam. 🏃‍♀️

Throughout my journey of helping people establish healthy relationships with their bodies and food, I've learned that listening to your body is the most vital step in your journey towards vibrant health.

What is your body telling you today?

👇 Let me know in the comments, or comment a 🧡 if you agree!

07/03/2023

Tomorrow is the Fourth of July, which means it’s officially BBQ season, my friends! 🎉

AKA my favorite time of the year.

And I’m here to remind you that you don’t have to skip out on the holidays and festivities that you love in the pursuit of “health”.

In fact, there are many ways to host a healthful summer cookout, like these:

1️⃣ More Plants, Less Meat 🥦

Opt for delicious plant-based options on the grill to add variety and nutrition to your BBQ spread.

And if you don’t want to give up the meat entirely but want more conscious options, look to local butchers and farmers for more humanely- raised, sustainable meat options.

2️⃣ Stay Refreshed and Hydrated 💦

Offer a range of hydrating beverages to keep your guests cool and replenished throughout the event.

I love making citrus juice + sparkling water mocktails (or cocktails!) and making my own lemonade with fresh lemon juice and cane sugar, with twists of other added berries (blueberry lemonade = the drink of the summer!).

3️⃣ Embrace Vibrant Veggies 🌈

Fill your plates with a rainbow of colorful vegetables to add flavor, nutrients, and visual appeal to your BBQ (and your photo dumps 😉)

4️⃣ DIY Condiments for a Healthier Twist 🌶️

Skip store-bought condiments and get creative by making your own healthier versions with fresh ingredients.

I love making my own BBQ sauce and mayo. There are many recipes online that offer delicious homemade condiment options.

5️⃣ Side Dish Innovations 🍽️

Experiment with unique and nutritious side dishes that complement your main courses, showcasing your culinary skills.

What are you cooking up this weekend?

Comment below to let me know! 👇

06/30/2023

Sweaty weather is around the corner (if not already here for some of us!) 💦

To celebrate the hotter months ahead and marathon & runner's season, today I'm sharing my 3 favorite hydration products that have been in regular use in my fitness routine this month:

1️⃣ This Handheld Runner's Water Bottle by UltrAspire is my go-to recommendation for the athletes to ensure hydration is maintained during long runs, especially in the dry, hot months of summer.

2️⃣ Skratch Labs Sport Hydration Mix electrolyte packets are my all-time favorites!

They're the perfect mix of electrolytes necessary for endurance athletes, and they are GI-friendly for those with sensitive tummies. Plus, they taste delicious!

3️⃣ The Fast and Free Trail Running Vest by lululemon is a great alternative to the handheld water bottle if you prefer to be completely hands-free as a trail or road runner.

And the whole Fast and Free collection by lululemon is so dialed in to a runner's needs that it does not surprise me at all that this vest fits snug and does not distract at all while running.

Be sure to check out the Wellness Shop on my website to see all of my recommendations for the season - simply click below! 👇

https://www.laurencornellnutrition.com/wellness-shop

06/28/2023

Orzo is a summer staple and this simple and delicious recipe by has been on repeat in my kitchen. 🙌

I have eaten it so much lately that I wanted you to enjoy it with me.

It’s so simple and quick to make, and is packed with nourishing, seasonal ingredients that will make your taste buds happy. 🍽️

Ingredients you’ll need:

✅ 1 1/4 c orzo pasta
✅ 1 Tbs extra-virgin olive oil, divided
✅ 1/2 c thinly sliced red bell pepper
✅ 1/2 c thinly sliced yellow bell pepper
✅ 1/2 c thinly sliced orange bell pepper
✅ 2 Tbs minced garlic
✅ 1 lb. asparagus, ends trimmed and cut in thirds
✅ 2 tsp soy sauce
✅ 1/2 tsp fresh ginger, minced
✅ 1 tsp sesame seeds
✅ 3/4 tsp kosher salt
✅ 1/4 tsp freshly ground black pepper

Instructions (it’s as simple as 1-2-3!):

1️⃣ Cook the orzo according to package directions.

Drain, rinse, and transfer to a large serving bowl.

2️⃣ Meanwhile, heat olive oil in a large frying pan over high heat.

Add peppers, garlic, ginger, soy sauce, and asparagus and cook, stirring often, until vegetables are softened and starting to brown, about 3 minutes.

3️⃣ Add warm pepper mixture to cooked orzo, sesame seeds, salt, and pepper, stirring well.

And there you have it! 🧑‍🍳

If you’re not hungry now, you will be later, so be sure to save this post for when you need it! 📲

06/26/2023

Here’s a gentle reminder to,

DRINK YOUR WATER 💦

As we settle into the warmer, dryer months of summer, our hydration needs increase due to climate changes, increased loss of water due to increased sweating.

Also, it’s common that our travel increases during the summer, and this can be dehydrating (especially in those dry airplane cabins). 💺

So here are a few tricks I use to keep myself hydrated:

☀️ Increase the size of your water bottle.

If you normally drink out of a 32-oz bottle, maybe increase to a 40-oz bottle for the summer months.

Pick one that's fun like your favorite color or has a convenient straw or spout to drink from.

☀️ Recruit friends for daily water accountability.

I have a text thread with friends where we chime in throughout the day with our water consumption updates.

I will say, my competitive spirit really responds to this, and if I know a friend is ahead of me by a liter, I'll start drinking up more than I would without the reminder to keep up!

You can also use tech like an Apple Watch or different apps to do this!

☀️ Gamify your water consumption.

I'll sometimes set mini-challenges for myself throughout the day, which makes meeting my water goal more fun.

For example, if I know I'm about to start a 50-minute patient appointment, I may aim to finish 1 liter of water during the appointment just to see if I can.

☀️ Take before and after photos of your face and skin.

If you are someone who deals with acne, eczema, rosacea, etc., or if you have just been feeling like your skin's been looking a little dull, dry, or drab lately, take a before photo of your face and aim to meet your water intake goal daily for a week.

Compare after photos to see if you notice a difference.

Let’s just say, the skin benefits of hydration are a real motivator!

Do you have any tricks up your sleeve that I missed? Comment them below! 👇

06/23/2023

I’ve said it before and I’ll say it again – there are no BAD foods.

💡It’s all about moderation and understanding YOUR unique physiology, seeking accurate information, and then making an informed decision about what’s best for YOU.

With that being said, one of the questions I get most often is: “is caffeine bad for me?”

It can be helpful to know the benefits & drawbacks of consuming caffeine so you can make the decision that is right for YOU.

Some key benefits of caffeine:

🙌 It acts as a vasodilator (widens your blood vessels for easier flow of blood and the oxygen & nutrients that it carries to your tissues) which may also lower blood pressure.

🙌 It is a stimulant which can increase your alertness, brain, & nervous system activity.

🙌 High quality caffeine sources (like coffee, green tea) contain high amounts of disease-fighting antioxidants, so you may actually be reducing your risk for disease via your caffeinated beverage of choice.

🙌 It has been shown in studies to increase & maintain memory and thinking skills long term.

🙌 It can help increase GI motility, which is particularly helpful for those more prone to constipation.

And some drawbacks to consider are:

👎 It increases adrenaline & cortisol levels in the body, which may increase stress or cause your heart to race as these are fight or flight hormones.

If you are prone to anxiety, it may exacerbate negative feelings associated with anxiety.

👎 It may have lots of processed ingredients (like dyes & additives found in some energy drinks), excessive sugar (looking at you, mocha frap with extra whip), or other ingredients that may not be well-tolerated by your system.

👎 It may cause restlessness or insomnia, and consuming too much / too strong caffeine, or having it too late in the day, will likely affect your sleep, even if you’re not fully aware of it.

👎 It can cause acid reflux & heartburn (chest pain either by way of heartburn or due to heightened anxiety).

👎 Counter to how caffeine may help someone with slower GI motility or who is constipation-dominant, caffeine may have negative effects for those who are more prone to diarrhea or sense of urgency already.

So now you know the tea on that cup of joe you’re contemplating.

Having a warm, boosty drink in the morning is always a great way to start the day, but if you’ve decided that coffee isn’t for you, try a naturally caffeine-free herbal tea🍵 , some warm lemon water 🍋 , or perhaps a turmeric latte 💛.

Did this post teach you something new?

Let me know in the comments below! 💬

06/21/2023

☀️ It’s my favorite day of the year because it’s THE FIRST DAY OF SUMMER!

My health and wellness practices typically adapt to the shifts in seasons.

How about you?

This season you can count on me eating as much fresh fruit and crispy vegetables as humanly possible and drinking a lot more water.

Since I spend so much more time outside, in the ocean and under the sun during these sweaty months,

I try my best to:

➡️ replenish my electrolytes (you can find my faves in the Wellness Shop on my website)

➡️ focus on my skin and hair health via home-cooked meals (backyard BBQ season!)

➡️ upping my water game with a bigger, temp-controlled water bottle

➡️ and scalp treatments & hair masks (looking at you, MyNajeau ) 💦

What are some of the shifts you are making this season?

👇 Drop your thoughts in the comments below!