Nourish 4 Life

08/24/2023

Did you know that nutrition can affect your hEDS? Here are some tips to help fuel your body well to heal and build strength 💪


This post is not meant to replace individualized medical care. Consult your doctor and/or dietitian before making diet changes.

05/15/2023

I am thrilled to announce that the Nutrition 4 POTS online course for patients is officially launching today!🎉🎉🎉
It is a self-paced course with 10 modules all designed to provide comprehensive overview of nutrition for POTS and related conditions (hEDS, MCAS, migraines, and more!). Learn how to eat to manage symptoms and feel your best.

Welcome to all, follow the link to enroll today👇

https://nourish4life.com/online-courses/

02/24/2023

How do you set yourself up for a good next week?
Meal prep can be a powerful tool to making healthy food choices during busy weeks, but many people find it overwhelming to start.
My trick? Start with making a larger portion of simple meals and using leftovers for your 'prep'. This means you get to have dinner tonight and lunch or dinner for the next few days, instead of making several separate recipes at a time.
Pictured here are a salad I love and a roasted vegetable frittata. I make a big salad and refrigerate the rest (cheese and dressing separately). And this frittata freezes well so I can enjoy it for weeks to come!
Start simple and you will be amazed at how even small changes like this can help ease stress and help you reach your health goals.
Message me for a free consultation today!

02/14/2023

Wishing you all a sweet Valentine's Day! 💌🍫
This year I made these individual ice cream cakes for dessert with homemade coffee ice cream 😋

For the Chocolate Cake:
1/2 cashew butter
1/3 C coconut sugar
1 TBSP pure maple syrup
1/2 tsp vanilla extract
1 egg and 1 yolk
3 TBSP cocoa powder
1 1/2 TBSP coconut flour
1/4 tsp baking soda
Pinch of salt
Optional: mini chocolate chips ~3 TBSP

This makes a small batch, just enough to fill my heart-shaped silicone molds

1. Preheat oven to 350
2. Combine the top 5 ingredients into a mixing bowl by whisking, room temperature eggs are best. Mix until combine and smooth
3. Fold in sifted dry ingredients until combined
4. Fold in mini chocolate chips as desired (if freezing your cake, these will harden, so don't add if you don't prefer a crunchy surprise)
5. Bake for 12-15 minutes until cooked through, I recommend using a toothpick test.
Once cooled completely unmold, cut in half, and place in the freezer on a flat surface (plate, cookie sheet, etc). Then freeze ice cream in molds by allowing to partially melt once scooped in and then refreezing.
When ready to serve, remove both from freezer and stack together.
*I chose not to frost these as they are rich and sweet, but you certainly could. You would just assemble once frozen, frost, and then refreeze prior to serving.
Enjoy!

*For ice cream, I used the cookbook recipe but substituted coconut sugar and lactose-free milk.

> POTS friendly! Using coconut flour, cashew butter, and coconut sugar/pure maple syrup helps to make this recipe better for those with POTS. The fats and lower-glycemic sweeteners help to slow digestion of the carbs, meaning less blood volume shifts while eating. Some people with POTS also have issues with blood sugar regulation, which these strategies also help to control.

This post is not meant to replace individualized medical care. Consult your doctor and/or dietitian before making diet changes.

01/26/2023

Today is my birthday ✨ so I thought I'd share a few things about me, and introduce myself to the new people out there 👋
• I was born on Superbowl Sunday, and always root for , since they won the day I was born (although they sadly haven't won the Superbowl since 😭)
• I was supposed to be bone on March 17, but just couldn't wait 🎂
• I have lived in Oregon, Washington, Utah, Idaho, Massachusetts, and Arizona, but AZ is my fave 🌵
• When I was 21 I lived in Honduras for 3 months volunteering at a trade school in the country, right next to some beautiful coffee farms ☕ which ayuda me mucho con mi Español
• My husband and I have a 3 pets, and 2 rescue cats 🐈‍⬛
My pets and family mean the world to me❤️
• I was diagnosed with celiac disease and 7 food allergies when I was 15. I started with getting very sick while traveling in Italy 🇮🇹, which is a bit ironic because Italy is now know for being quite safe for celiac patients 🤷‍♀️
This is what lead me to become a dietitian and help others like me 💛
• I developed POTS and MCAS following an anaphylactic reaction in 2020, and now specialize in helping other struggling with these conditions
• I believe in using the challenges that I'm given to help others, and base my work around this ❤️
If you are new here, welcome! I hope you enjoy the recipes and information I share. I am so grateful for all of the support my small business has received 🙂

01/23/2023

Trying to get more veggies in, but struggling with a sensitive GI system or dysmotility?
Try cooking your veggies or blending them in soups and smoothies!
There are sooo many reasons that veggies are important, here are a few:
➡️ phytonutrients and antioxidants: the colors (pigmentation) in veggies carry different beneficial compounds that help decrease inflammation and irregular cells within the body. Did you know- quercetin and luteolin are from different fruits and veggies and can help stabilize mast cells?
➡️ Fiber: most people fall short on their fiber intake, but it is critical for good GI health and helps with immune health ( 70-80% of your immune cells are in your GI system❗). For reference, the recommended amount of fiber intake for men is 38g and 25g for women. Most people in America eat 10-15g per day 😳. Eating a variety of fruits, veggies, whole grains, nuts and seeds helps you to reach those targets- but if you have a delicate GI system, that can be tricky. But, that doesn't mean it isn't still important. I recommend cooking veggies well and or blending them to help with easing the digestive process.
And remember, when increasing fiber it has to be done GRADUALLY and with plenty of fluids. 🥤

This post is not meant to replace individualized medical care. Consult your doctor and/or dietitian before making diet changes.

01/04/2023

The Best GF DF Quesadilla
Full of nutritious foods, delicious, and filling. Enjoy!

Ingredients: - 1 GF tortilla (brown rice tortilla used in video)- 3 TBSP mashed kabocha squash- 2-3 TBSP black beans (homemade or premade)- 1-2 tsp nutritio...

12/30/2022

Looking for a healthy and easy lunch after a week of heavy meals?
These lettuce wrap spring rolls really hit the spot! They are light, flavorful, and packed with antioxidants and fiber🌱🥑🫑

Butter lettuce (for wraps)
Shredded carrots
Cucumber
Crispy tofu (I make mine with nutritional yeast, sesame seeds, vinegar, and liquid aminos)
Avocado
Bell pepper
Optional: scallions, cilantro, mint, cream cheese or mozzarella sliced in thin strips
Dip in soy sauce or peanut sauce

Enjoy!

12/28/2022

Before physical therapy vs after ➡️➡️
Anyone else feel like this? 🙋🏻‍♀️
With POTS, getting through a workout can feel impossible. I've been there. But there hre are some tips to try and make it easier and more successful:
➡️ Drink 500ml or 17oz of an electrolyte drink with sodium 1 hour 🕜 prior to (and during) exercise to help with orthostatic intolerance
Note: studies have shown similar responses with oral drinks vs IV hydration
➡️ Eat a meal or snack within 4 hours prior to exercise 🧀🍎
➡️ Have a well balanced snack, smoothie, or protein shake within an hour or two of exercise to help promote muscle development 🥤
➡️ Wear compression when exercising, preferably something that compresses legs, thighs, and abdomen
➡️ Rest afterwards, put your feet up, and give your body time to recover
➡️ Aim for a total of 7-10g sodium throughout your day and 2-3 liters of fluid to help make sure you have less negative affect later (unless told differently by your doc)
➡️ Make sure you are eating a balanced diet and eating enough throughout the day

If you need help or guidance on how to do this while managing difficult symptoms message me today to set up a free consultation. I am here to help!


This post is not meant to replace individualized medical care. Consult your doctor and/or dietitian before making diet changes.

12/16/2022

Did you know? 🧂
- Make sure to get plenty of calcium rich foods
Ex: dairy, tofu, edamame, soy milk, fish, chia seeds, beans and lentils, cooked kale or spinach, almonds, and winter squash
- Work with your physical therapist to include strength training at least twice per week

Keep in mind that we need more research to determine how high the risks really are for POTS patients.



This post is not meant to replace individualized medical care, and is not meant to diagnose or treat any medical conditions. Contact your provider before making diet changes, based on your individualized needs.

12/15/2022

Struggling to know what to meal prep when you have chronic GI issues?
Here is my foolproof template:
1) base with a starch. Ex: rice/quinoa mix, roasted potatoes or sweet potato, mashed potatoes
2) add with cooked veggies. Ex: sauteed zucchini, steamed broccoli, roasted romanesco, cauliflower, roasted carrots, butternut squash.
3) top with a lean protein. Ex: Chicken breast, fish, chicken sausage, crispy tofu
Optional: sprinkle with grated parmesan (low lactose) or nutritional yeast
Pictured: basmati rice and rainbow quinoa mix, roasted romanesco and brussel sprouts, chicken apple sausage 📸
- starches that are cooled and then reheated have more resistant starch, which is better for GI health and blood sugar regulation
- cooked vegetables are easier to tolerate than raw, and options like asparagus, zucchini, and carrots are especially easy to digest when cooked (and low fodmap)

This is the guide I use when advising clients and when cooking for my husband with IBD. Guaranteeing a nutritious and filling lunch 😋

If you are looking for help navigating how to nourish yourself well while balancing chronic health issues, contact me today for a free consultation.


This post is not meant to replace individualized medical care. Consult your doctor and/or dietitian before making diet changes.

12/10/2022

It's always nice to include your gluten-free loved ones in your holiday baking, but how do you do that safely?
Here's a few tips!
- wash all surfaces before starting 🧼 regular soap and water will do the trick!
- make sure all ingredients are gluten free, including vanilla extract, spices, and baking powder ( for easier options, look for gluten-free baking mixes)
- keep away from regular flour, which can stay airborne and pose a risk 12-24hrs after use
- avoid using wood rolling pins, cutting boards, cast iron, or convection ovens (air friers) that have been used for gluten -containing foods -even if washed these have a higher risk of cross contact 🌾

New to the gluten free diet and feeling overwhelmed? Reach out to me for a free consultation or to find out about my online course to build your confidence and keep you safe!
Breathe easy this holiday season with the support you need.


*Note: Individual tolerance to gluten and precautions needed can vary from person to person depending on their condition and sensitivity.
This post is not meant to replace individualized medical care, contact your health providers before making any diet changes.