EATIN WITH EMMA

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EATIN WITH EMMA

Emma Shelton, RDN, LDN
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05/11/2025

Don't let chronic disease be your fate. Most chronic diseases are preventable!

Finding an integrative healthcare team that can help you navigate the medical world will make all the difference.

PMID: 32834926

03/11/2025

October was full of travel, spending time w friends, and lots of good food 🕷️🌱🎃

01/11/2025

sailors beware 🧜🏼‍♀️🐚⚓️

27/10/2025

Stay hydrated this spooky season with plenty of water and a scary good electrolyte powder! 💀👻🎃

I recommend electrolytes because they have no added sugar, artificial sweeteners, or anything else eerie. They also have amazing flavors that keep me feeling refreshed.

Use code EATINWITHEMMA at the link in my bi0 to save 20% off your purchase!

22/10/2025

The hauntings of a dietitian... 💀🦇

09/10/2025

The B-vitamins are crucial for the health of our nervous system, which directly affects our mental health.

Plant-based sources of

Thiamin: beans, nuts, cereals 🫘🥜
Riboflavin: fortified tofu, mushrooms, spinach 🌱🍄‍🟫
Niacin: peanuts, avocados, green peas 🥑🫛
Pantothenic Acid: kale, corn, oats 🥬🌽
Vitamin B6: bananas, potatoes, carrots 🍌🥕
Biotin: soybeans, sunflower seeds, sweet potatoes 🌻🍠
Folic Acid: walnuts, broccoli, citrus fruits 🍊🥦
Vitamin B12: fortified nutritional yeast, fortified cereals, nori 🌊🥣

In the U.S., deficiency is more common in these B-vitamins: vitamin B6, vitamin b12, and occasionally folic acid.

DOI: 10.1016/j.jad.2021.03.055
DOI: 10.1038/s41598-023-32309-w
DOI: 10.3389/fpsyt.2019.00207
DOI: 10.3389/fpsyt.2025.1569826
PMID: 33085380

03/10/2025

The “BIG” Axis is the connection between the brain, immune system, and gut.

Coffee’s components supports cognitive function, reduces inflammation, fights oxidative stress, and supports digestion.

These beneficial effects are from coffee itself, not caffeine, so you can benefit from coffee even if you prefer to drink decaf! ☕️

Save on my favorite coffee at the link in my bi0 🔗

29/09/2025

Happy National Coffee Day! ☕️

Coffee often gets a bad rap because of the negatvie effects associated with it, like sleep disturbances, anxiety, and more. But the reality is that these effects are from caffeine, not coffee itself.

Coffee is full of nutrients, bioactives, and more that support overall health, including mental health.

How do you like your coffee? Comment below👇🏽

25/09/2025

The "BIG" Axis describes the bidirectional communication between the brain, immune system, and gut. 🧠🦠

•The brian and gut communicate via the vagus nerve.
•Roughly 70-80% of the body's immune cells are found within the gut.
•Neural pathways and signaling molecules allow for communication between the brain and the immune system.

Dysregulation in the "BIG" axis is linked to several psychiatric and neurological disorders such as:
•Anxiety
•Depression
•Autism Spectrum Disorders
•Parkinson's Disease

13/09/2025

Snacking doesn't have to be hard!

While whole foods (like fruits & veggies) are the best option while snacking, sometimes it is not the most realistic choice when you are dealing with mental health. Maybe the task of preparing food or even remembering you have fresh food in your home can be a struggle.

Here are some strategies for choosing simple but healthier snacks:
🔪buy pre-washed/pre-cut fruits & vegetables
🧑‍🍳batch cook/prep snacks once a week
❄️keep frozen fruits & veggies on hand
🍫choose less ultra-processed foods with better ingredients

Check out my "Food Favorites" list in my bi0🔗

11/09/2025

Both soluble & insoluble fiber are important for regular bowel movements and healthy digestion. Most Americans do not meet their daily needs of fiber, so how can you increase your fiber intake?

1. Incorporating more fruits & veggies in meals
2. Include whole fruits, vegetables, nuts, etc. in snacks
3. Adding a fiber supplement into your routine (examples include sunfiber, psyllium fiber, etc.)
4. Smoothies are another great way to include a ton of fiber

🥝🫘🥕🌱🍓🥜🌽

01/09/2025

August was full, but I still feel like I need to prepare myself for the holidays (aka when things get crazy)

What nourished you this month? 🪐☕️⛰️🦋🌿🌞

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