As a dietetic intern soon to be a Registered Dietitian, sometimes it can be really hard to talk about nutrition with others while incorporating body positivity. Body Positivity, Health at Every Size, and Intuitive Eating and three things that I believe are so important in order to be happy and healthy. However, not enough people know about them or know how to effectively incorporate them into their lives or practice.
If you're interested in learning about these topics, healing from distorted body image or Eating Disorders, or are a professional trying to incorporate these perspectives into your practice, I highly encourage checking out the following podcasts by Registered Dietitians. These Dietitians offer so much experience, insight, and education into their discussions to help guide you through these perspectives.
1. Nutrition Matters with Paige Smathers, RDN
Paige Smathers is a Registered Dietitian Nutritionist from Salt Lake City who runs Positive Nutrition. Paige has at least 125 episodes covering a wide range of HAES and body positive related topics. I love her podcast because it could be a resourceful healing tool for some of her clients in addition to being extremely informative for professionals.
Nutrition Matters primarily focuses on Mindful Eating, Health at Every Size, Non-Diet Approach, Weight Stigmas, Eating Disorder recovery, and everything in between. She applies gentle nutrition to all of these topics, exploring approaches to vulnerable clients. If you are an individual struggling with your body image, relationship with food, or any life trauma, Paige's podcast can be an incredible healing tool! Or if you're a professional who works in ED recovery, or need to learn more about the Non-diet approach, Paige provides an incredibly compassionate perspective.
This is great podcast who is best for people who are healing or ED RD's.
2. Food Heaven Podcast by Jess & Wendy
The Food Heaven podcast is hands down THE podcast that I've been looking for. Most Health at Every Size (HAES) or Intuitive Eating (IE) podcasts solely focus on those two Nutrition topics. For the past year I've been searching far and wide for a podcast that ties in HAES and IE simply as a perspective when discussing a variety of nutrition topics. The Food Heaven Podcast does just that.
I'd recommend this podcast for absolutely everyone, but especially those you are not yet comfortable with HAES/IE or body positivity. Wendy and Jess are both Clinical Dietitian's who have learned how to incorporated HAES into their practices. I commend them both so much considering it is usually the most difficult for clinical dietitian's to understand and accept HAES.
In each episode, Wendy and Jess cover one of the many nutrition-related questions that may be looming over your head. They tend to look at both sides of each argument, making their recommendations unbiased and extremely trustworthy. Their podcast is incredibly resourceful for the average individual, but can also be extremely helpful for professionals. If you are a professional but have a difficult time understanding or integrating HAES/IE into your practice, I would highly encourage listening to the Food Heaven podcast to learn the benefits and reasoning behind HAES. If you are an individual who has nutrition questions for yourself but want a reliable answer, these are the Dietitian's to listen to!
Episode 29: Why We Stopped Promoting Weight Loss is an incredible episode to start with!
3. Food Psych Podcast by Christy Harrison, MPH, RD, CDN
Food Psych Podcast is another incredible podcast that is resourceful for both clients and professionals. Christy explores the many issues with weight stigma and diet culture. The best part about her podcast is that she is incredible inclusive and dissects every area in our country that is affected by diet culture. If you are an individual who is struggling with your body but feels underrepresented, scroll through Christy's podcast, because there is an episode solely for you!
This is another great podcast who is best for people who are healing or ED RD's.
4. Dietitians Unplugged
Dietitians Unplugged is another incredibly resourceful podcast by Glenys Oyston and Aaron Flores that focuses on HAES and diet culture. This is another podcast that I am totally in love with. I really appreciate the perspective that Glenys and Aaron bring to the table and think this is a great podcasts for clients and professionals.
Glenys and Aaron help break down a lot of issues in way that is understandable for those who are still unfamiliar with HAES/IE. If you're interested in HAES/IE but are still trying to grasp the concept, this is a great podcast for you! Glenys and Aaron provide a lot of answers related around dieting issues and the importance of understanding Intuitive Eating.
5. RD Real Talk by Heather Caplan, RD
RD Real Talk is another incredibly resourceful podcast for clients, professionals, and interns. In just over a year Heather has published over 71 episodes! Talk about a hard worker.
Heather's podcast is incredibly helpful for clients who are learning how to incorporate Intuitive Eating into their lives. Episodes 14-24 break down each of the Intuitive Eating Principles so that you can learn step-by-step how to eat intuitively. Heather also includes a variety of professional development topics including changing jobs and how IE can be fit into a variety of settings in dietetics.
6. The Mindful Dietitian by Fiona Sutherland
The Mindful Dietitian by Fiona Sutherland interviews a different dietitian in every episode. Fiona talks to IE/HAES dietitians to create a valuable resource library for other dietitians. The purpose of this podcast is to create a network of mindful eating dietitians together to help professionals step away from diet culture and better serve our clients. If you are a professional looking for experiences and perspectives from IE/HAES dietitians, this is the perfect podcast for you!
Looking for a simple and easy way to switch up your salsa this summer? What about this incredible salsa verde! Salsa verde is found in many cultures, generally known as "green sauce". In most cultures it's made with a blend of green herbs (one example being chimichurri).
The mexican's make their green sauce with tomatillos. My only comment is that if you haven't eaten a tomatillo yet, you have to. It looks like a tomato, but is so much more than that! Infuse a tomato with some lemon and lime and you've got a tomatillo!
The second I put a slice of tomatillo in my mouth I knew I had to make a salsa with it. It is packed with so much flavor, you barely have to add anything to it for the perfect salsa.
Seven years ago, naive 16 year old me thought it would be a great idea to plant six zucchini plants in my backyard garden.
Six zucchini plants.
For anyone whose grown squash, one plant of any squash is plenty for a family.
Just look at how happy I look holding my oversized zucchini next to my overgrown plants. I was stressed. I was harvesting 3-4 zucchini per day and my family and friends couldn't eat it fast enough. But I was so proud of growing all that zucchini that I tried to eat as much of it as I could.
So I did, and I've never looked at zucchini the same since. In all honesty zucchini is pretty tough for me to eat sometimes, but I still love growing it. Fortunately I've learned a few different ways to cook zucchini that make it absolutely delicious and enjoyable. (even for someone like me!)
What's a Garlic Scape?
A garlic scape is the flower bud of a garlic plant. It's cut off before it blooms to promote growth of the garlic bulb.
More importantly, it's freaking delicious.
Raw, it tastes just like a bulb of garlic. Based on how it cooks, it can either develop an asparagus-like flavor or a light roasted garlic flavor.
Personally, I think the best way to cook this is quickly roasting it in the oven or over the grill for just a few minutes. It's important to note that the longer you cook the scape, the more it will lose it's flavor.
The goal to cooking it is to just help it lose it's harshness yet retain it's delicious flavors. They're so easy to cook, you won't even believe the ingredients.
Looking for healthy recipes to enjoy at your backyard barbecue? Try these awesome healthy barbecue recipes that help you enjoy your veggies.
1. Cowboy Caviar
2. Creamy Cucumber Salad
Want to make a cucumber salad that's healthy? This cucumber salad uses greek yogurt instead of sour cream, reducing the fat. You can even used 0% fat free greek yogurt to make the recipe fat free! Click to try!
3. Perfect Peach Salad
4. Summer Orzo Salad
5. Healthy Kohlrabi Slaw
Looking for a delicious slaw to enjoy? Try this delicious kohlrabi slaw! It's delicious, super easy to make, and has barely any salt or sugar added.
Looking for something to make with your kohlrabi? Also looking for a healthy summer side dish? Well this is the recipe for you! This kohlrabi slaw has few added sugars or salts, making it the perfect dish for you to try this summer!
What is kohlrabi?
Kohlrabi is a fun, alien-looking vegetable that's sometimes mistaken as fennel. It's in the same species as cabbage, cauliflower, broccoli, and kale, and almost tastes like a turnip. It's leaves are edible and often used in soups. Kohlrabi can be cooked or prepared raw. Today, we're going to use it my favorite way: in slaw!
Just to give it the respect it deserves, the photo to the left is a horrible photo of kohlrabi without it's leaves. It had been sitting in my fridge for a week before I took it, and it was just a leftover from the farmer's market.
Serves about 4-6 people
1. Wash and peel kohlrabi and carrots. In a food processor using a fine shredding blade, shred the kohlrabi and carrots. Then core the apple, and shred it as well. Once shred, place all of these ingredients in a large bowl.
2. Thinly slice the shallot and parsley. Sprinkle both in the bowl. Then add the white wine vinegar, dijon mustard, olive oil, and black pepper.
3. Toss until all ingredients are well incorporated. I found it easier to toss with salad forks!
In all honesty, I've never like coleslaw but found this one absolutely delicious! I love the way the kohlrabi tastes and is complimented by the other ingredients. Again, this is a healthier slaw, so some individuals may find the need to add a little salt or sugar. But without those two ingredients, I found this absolutely delicious!
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Do you consume too much sodium? If you’re an average American, you probably do! The USDA recommends not to consume more than 2,300 mg per day (1) but reports that the average American consumes about 3,400 mg each day. Although sodium promotes regular functioning of our body, over consumption can lead to high blood pressure and related diseases. Keep reading to learn how you can lower your sodium consumption to a healthy amount.
1. Substitute for Sodium in Your Cooking
Did you know you can still create flavor in your cooking without using sodium? In vegetable salad, adding a little vinegar and fresh herbs such as parsley, basil, or cilantro can add a lot of flavor. Adding dry herbs and spices in your cooking such as oregano, parsley, curry, paprika, cumin, chile, garlic and more can also develop strong flavors that prevent you from needing to add excess salt.
2. Read Nutrition Labels
3. Avoid Adding Excess Salt to Dishes
Are you the type of person who is always looking for the salt shaker, even at restaurants? Maybe it’s time to stop relying on it to flavor your food. A single teaspoon of salt contains 2,325mg of sodium! That’s just above the daily limit set by the USDA!
4. Rinse Off Canned Vegetables
Salt is typically used in foods as a preservative. Canned foods have salt add to them, so it’s always beneficial to give them a rinse before you eat them. Foods such as canned beans can easily be rinsed in a strainer or colander before eating.
5. Limit Packaged Foods
Again, salt is used as a preservative to prevent bacterial growth and spoilage. As a result packaged foods tend to be much higher in sodium than fresh foods. Try to avoid processed foods when possible. For example, if you’re making a chicken sandwich you can thinly slice a chicken breast grilled at home as opposed to chicken deli slices. The chicken deli slices probably have much more sodium.
If you’re unable to buy fresh produce and are deciding between canned or frozen, chose frozen if possible. It’s 100% okay to enjoy your favorite packaged foods from time to time (I will never give up prosciutto or cheese), but limiting these foods in your everyday life is a great way to keep your sodium intake at bay.
6. Cook at Home
Cooking at home is one of the best ways to keep your sodium labels in control because you know exactly how much salt is in your food. Not all restaurants have nutrition labels and if they do, sometimes not all chefs following the same recipe. If you can’t prepare all your meals at home, try to at least cook as much as you can to minimize sodium intake.
7. Eat More Fruits and Vegetables
8. Be Conscious of Your Condiments
Condiments such as ketchup, dips, dressings, and packaged sauces can be high in sodium adding excessive sodium to your meals. Try to use condiments in moderation and be aware of how much sodium is in them.
Want to drink more kombucha but frustrated with how expensive it is? Want to make your own but don't know how to obtain a reliable SCOBY. Well guess what? You can make your own SCOBY at home!
Making a SCOBY at home is easy, fast, and safe. Follow these simple steps to grow a SCOBY at home.
What you need:
Directions to make SCOBY:
1. Clean out your mason jar with hot water and some distilled white vinegar. Do not wash it with soap just before using it. This can interfere with the kombucha.
2. Bring water to a boil in a kettle. Place tea bags in a large bowl. When water comes to a boil, pour in bowl and let tea steepen.
3. Remove tea bags, stir in sugar until dissolved. Let water cool to room temperature--if water is too hot it can kill the bacteria in kombucha.
4. When cooled, add water to mason jar. Then pour in starter tea.
5. Cover mason jar with cloth, and secure with rubber band. Label jar with date (incase you forget about it).
6. Let sit at room temperature away from direct sunlight for about 1-3 weeks. After a few days, you'll notice a film develop. The film will eventually thicken into a disc. If nothing forms within 3 weeks, dump the kombucha and try again with a fresh batch.
Want to learn more about the brewing process? Click here to learn how to make kombucha at home.
Want to learn more about the health benefits of drinking kombucha? Click here to learn about probiotics.
Looking for a fun, filling way to enjoy your summer veggies? Try this awesome Summer Orzo Salad.
1. Bring 4 cups of water to a boil in a pot. Add orzo and let cook until tender, about 15 minutes. Stir every few minutes.
2. Chop cherry tomatoes and zucchini then place in bowl. Mix with arugula, corn, cilantro, and feta.
3. When orzo is done cooking, drain and rinse with cold water to help cool. Once cooled, mix with vegetables.
4. In a small bowl, whisk together lime juice, white balsamic vinegar, and olive oil. Then add to orzo and stir until well incorporated.
Looking for something to do with your extra peaches this summer? I love making this perfect peach salad for just about any occasion. It's juicy, sweet, and incorporates many complimentary flavors. It can be the perfect side to a meal or snack at the beach!