Emily Buchanan Hart, MS, NTP, RWP - Smart Bites

01/20/2025

Did you know? Diamine oxidase or "DAO," is an enzyme found in the gut that breaks down histamine. For those who struggle with histamine intolerance, avoiding histamine-rich foods and taking DAO enzymes can be a game changer.

If you struggle with or severe , irritable bowel disorders, MCAS or see symptoms like headaches, flushing, hives or stuffy nose after consuming histamine-rich foods, you may have histamine intolerance.

If you are struggling with any of these issues, let's talk!

04/21/2022

This is a sample report of a DUTCH Complete hormone test.

Hair loss, fatigue, loss of muscle mass, hot flashes, anxiety, heavy periods or loss of periods, frequent headaches, acne, mood swings can all be symptoms of a hormone imbalance.

So much can impact your hormones - digestion, blood sugar handling, inflammation, sleep, STRESS! 😬😬😬

If you're not feeling like yourself, start by asking:
👉Am I eating anything frequently that I am sensitive to? (You can tell if it causes bloating, fatigue, or even weird symptoms like rashes or rapid heart beat)
👉How is my digestion overall?
👉How is my sleep?
👉How does work impact my stress/mood?
👉What am I doing to manage my stress?
👉Am I taking time out for ME?
👉Am I getting in some intentional movement each day?

With a hormone imbalance, there are herbs and supplements that can be incredibly helpful. But addressing underlying issues is key!

03/30/2022

If cauliflower can be anything so can you.

I use pureed cauliflower to make my Mac super creamy. This is pasta, my fav ❤ 🍝 What's the most surprising dish you use cauliflower in?

07/08/2021

Are you eating enough?

Food measuring is a tool I use with my clients to make sure they are getting enough - mostly veggies and protein. A serving of veggies is not just a couple pieces of broccoli. I suggest a full cup for each serving of non-starchy veggies, which may be more than you think, taking up roughly half of a small plate or a quarter of a large plate!

01/01/2021

Finally get to test my new immersion blender for a delish winter veggie soup (chicken broth, butternut squash, sweet potato, onion, carrot, coconut milk) to ring in the new year. Of course we will have black eyed peas tomorrow too.

This year has thrown me for a loop, to say the least. We've seen a lot of tragedy and chaos, but also a lot of inward focus and transformation. This is the first year I won't be making any new years resolutions, but instead will continue working on projects and growth I started this year.

How has this year changed you? What are your plans going into the new year?

Sending love and good vibes to you all.

11/12/2020

I have not found much time to be on social media these past several months. But as the year wraps up, I've found some time to slow down and even do more cooking and baking (which I love, and is usually a stress-reliever for me).

These pumpkin sugar cookies were an experiment after bringing home some adorable pie pumpkins for Halloween from . But my kids love them and this is now my third time to make them.

The recipe on my blog is dairy and egg free. These are also low is sugar, but completely addicting (sorry not sorry.) I've also included instructions on breaking down a pie pumpkin.

Enjoy, and lmk what you think! Link to website in bio, recipe is on the blog.

I hope during this season you are finding time to slow down and bake a little too 💜

10/08/2020

Recently, immunological research has evolved to include an understanding of tissue microenvironments as a fundamental determinant of immune responses.

09/15/2020

08/11/2020

In her monthly column, Sen. Kamala Harris discusses why we need to focus on the Black maternal health crisis during the coronavirus pandemic.

08/11/2020

In my career as a nutritionist I've come to notice the biggest (and honestly most rewarding) part of my job is the coaching aspect.

Testing is important. Proper nutrition is important. But what good is all that if you are unable to follow through? You're freaking human, and I get that!

I love my check-ins with clients. I love goal setting. I love not only celebrating their successes but also helping them navigate their busy lifestyles and find ways that work for them to stay on track! And I'm here to support them if they fall off the wagon ❤

08/10/2020

🍉Watermelon 🍉

In season right now:
A refreshing snack that's super low in sugar and calories, antioxidants and nutrients like vitamin C, potassium and beta carotene.

According to a 2019 study published by Nutrients journal, watermelon triggers satiety, can aid in weight loss, improve blood pressure, and reduce oxidative stress when consumed on a regular basis. 😳 This is huge for those of us who are wanting to reduce inflammation and weight, and manage blood sugar related to Type 2 Diabetes or PCOS.

08/09/2020

A summer fave right now! It sounds like an odd combo but is simple, delicious, filling, and won't leave you feeling like 💩 from carb overload 🤣

🍝Lentil or chickpea pasta
🐟Tuna with mayo
🍋 lemon dill kraut
🍅Fresh tomatoes (I got these from )