More Spoons Nutrition

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  • Lentils and CFS/ME

    Lentils and CFS/ME

    The Benefits of Lentils for People with Chronic Fatigue Syndrome

    Living with Chronic Fatigue Syndrome (CFS) presents numerous challenges, including managing persistent fatigue, nutritional deficiencies, and overall health. Nutrition plays a crucial role in supporting the body’s energy levels and immune function, and lentils are a powerful food that can offer significant benefits for individuals with CFS. This blog post explores the nutritional value of lentils and highlights how they can help manage symptoms and improve quality of life for those with CFS.

    Nutritional Profile of Lentils

    A 1/2 cup serving of cooked lentils (approximately 100 grams) provides a wealth of vitamins, minerals, and macronutrients that are particularly beneficial for people with CFS:

    1. Protein: ~9 grams. Lentils are an excellent source of plant-based protein, essential for muscle repair and maintaining energy levels, which is crucial for combating the fatigue associated with CFS.

    2. Fiber: ~8 grams. High in dietary fiber, lentils aid in digestion and help maintain stable blood sugar levels, preventing energy crashes and promoting sustained energy throughout the day.

    3. Iron: ~3.3 mg. Iron is vital for producing hemoglobin, which carries oxygen to the body’s cells. Adequate iron levels can help reduce feelings of fatigue and improve overall energy levels, which are often compromised in CFS.

    4. Folate (Vitamin B9): ~180 mcg (micrograms). Folate supports DNA synthesis and repair, which is important for cellular health and energy production. It also aids in reducing homocysteine levels, which can contribute to inflammation and fatigue.

    5. Magnesium: ~36 mg. Magnesium plays a key role in energy production and muscle function. It helps combat muscle weakness and fatigue, common symptoms in individuals with CFS.

    6. Potassium: Amount:** ~365 mg. Potassium helps maintain fluid balance and proper muscle function, which can alleviate some of the physical symptoms of CFS, such as muscle cramps and weakness.

    7. Zinc: ~1.3 mg. Zinc is important for immune function and overall health. A robust immune system can help manage the frequent infections and immune dysfunction often seen in CFS.

    8. Vitamin B6: ~0.2 mg. Vitamin B6 is involved in energy metabolism and neurotransmitter production, supporting cognitive function and mood, which can be affected in CFS.

    9. Phosphorus: ~180 mg. Phosphorus is crucial for the formation of ATP, the primary energy carrier in cells, helping to improve energy levels in individuals with CFS.

    10. Manganese: ~0.5 mg. Manganese supports energy metabolism and helps reduce inflammation, both of which are beneficial for managing CFS symptoms.

    Health Benefits of Lentils for CFS

    1. Energy Support: The combination of protein, iron, magnesium, and phosphorus in lentils helps support sustained energy levels, crucial for individuals with CFS who struggle with chronic fatigue.

    2. Digestive Health: The high fiber content in lentils promotes a healthy digestive system, which can be beneficial in managing gastrointestinal symptoms often experienced by those with CFS.

    3. Immune Function: Lentils provide essential nutrients like zinc and folate that support immune health, helping to manage the immune dysfunction commonly seen in CFS.

    4. Anti-inflammatory Properties: Nutrients such as manganese and magnesium help reduce inflammation, which can alleviate some of the chronic pain and discomfort associated with CFS.

    5. Mental and Cognitive Support: Vitamins B6 and folate support brain health and neurotransmitter function, which can help improve cognitive function and mood in individuals with CFS.

    How to Incorporate Lentils into Your Diet

    Lentils are incredibly versatile and can be used in various dishes to suit different tastes and dietary needs. Here are some ideas to help you incorporate more lentils into your diet:

    • Soups and Stews: Add lentils to soups and stews for a hearty, nutritious boost.
    • Salads: Mix cooked lentils into salads for added protein and texture.
    • Curries: Use lentils as a base for flavorful curries and dals.
    • Veggie Burgers: Blend lentils with vegetables and spices to make homemade veggie burgers.
    • Side Dishes: Serve lentils as a simple side dish, seasoned with herbs and spices.

    Lentils are a nutritional powerhouse that can significantly benefit individuals with Chronic Fatigue Syndrome. Their rich content of protein, fiber, vitamins, and minerals supports energy levels, immune function, and overall health. By incorporating lentils into your diet, you can help manage CFS symptoms and improve your quality of life. As always, it’s important to consult with a healthcare provider before making significant changes to your diet, especially if you have specific health concerns related to CFS.

  • Comparison of the CDED, SCD, and Mediterranean Diet in Crohnā€™s Disease Management

    Comparison of the CDED, SCD, and Mediterranean Diet in Crohnā€™s Disease Management

    Dietary interventions are increasingly recognized as critical in managing Crohnā€™s disease (CD). Among the most studied diets are the Crohnā€™s Disease Exclusion Diet (CDED), the Specific Carbohydrate Diet (SCD), and the Mediterranean Diet (MD). Each of these diets presents distinct mechanisms and clinical implications.

    Crohnā€™s Disease Exclusion Diet (CDED)

    Overview:
    CDED is a structured, whole-food diet aimed at reducing exposure to dietary components that impair intestinal barrier function and promote dysbiosis. It is often paired with Partial Enteral Nutrition (PEN) in a phased approach.

    Evidence:
    A pivotal trial by Levine et al. demonstrated that CDED combined with PEN induced remission in 80% of pediatric CD patients by week 6, outperforming Exclusive Enteral Nutrition (EEN) in terms of tolerability and long-term adherence.1 Further studies have replicated these findings in adults.2

    Strengths:

    • Proven efficacy in inducing and maintaining remission
    • Higher adherence rates compared to EEN
    • Addresses both inflammation and microbiota imbalances

    Limitations:

    • Requires use of nutritional formulas
    • Structured phases may be complex for patients to follow

    Specific Carbohydrate Diet (SCD)

    Overview:
    SCD restricts complex carbohydrates, lactose, and processed foods, focusing on monosaccharides to limit bacterial fermentation and potential inflammation.

    Evidence:
    The DINE-CD trial, a randomized controlled study, found no significant difference in clinical remission rates between SCD and the Mediterranean diet in adults with mild to moderate CD.3 While some retrospective studies and anecdotal reports suggest symptom improvement, large-scale evidence remains inconsistent.4

    Strengths:

    • Emphasizes whole, unprocessed foods
    • May improve symptoms in select individuals

    Limitations:

    • Highly restrictive and difficult to sustain
    • Risk of nutritional deficiencies
    • Lack of consistent clinical efficacy

    Mediterranean Diet (MD)

    Overview:
    The Mediterranean diet emphasizes high consumption of fruits, vegetables, legumes, olive oil, whole grains, and moderate intake of fish and poultry, with minimal processed foods and red meat.

    Evidence:
    In the DINE-CD trial, the Mediterranean diet achieved similar remission rates to SCD, with higher patient satisfaction and sustainability.3 Its anti-inflammatory effects and cardiometabolic benefits are well documented across multiple populations.5

    Strengths:

    • Easier to adopt and maintain long term
    • Beneficial beyond IBD (e.g., cardiovascular health)
    • Less restrictive, nutritionally balanced

    Limitations:

    • May require customization for individual intolerances
    • Slightly less targeted than CDED for gut-specific inflammation

    Comparative Summary

    DietRemission InductionRestrictivenessLong-Term AdherenceAdditional Benefits
    CDEDHigh (especially with PEN)1,2Moderate to HighModerateGut-specific; targets dysbiosis
    SCDVariable3,4HighLowMay help symptoms; low-quality evidence
    MDModerate3,5LowHighCardiovascular and anti-inflammatory benefits

    Conclusion

    While all three diets can offer therapeutic value in Crohnā€™s disease, current evidence supports the CDED (with PEN) as the most effective for inducing remission, especially in children. The Mediterranean diet is highly sustainable, with broader health benefits and similar efficacy to SCD in symptom control. The SCD, although promising for some, lacks robust evidence and is challenging to maintain.

    Individualization of dietary therapy, in collaboration with a gastroenterologist and registered dietitian, remains crucial.

    References

    1. Levine A, Wine E, Assa A, et al. Crohnā€™s disease exclusion diet plus partial enteral nutrition induces sustained remission in a randomized controlled trial. Gastroenterology. 2019;157(2):440-450.e8. doi:10.1053/j.gastro.2019.04.021
    2. Yanai H, Shachar E, Levine A. The Crohn’s disease exclusion diet for induction and maintenance of remission in adults with mild-to-moderate Crohnā€™s disease. Therap Adv Gastroenterol. 2022;15:17562848221109464. doi:10.1177/17562848221109464
    3. Lewis JD, Chen EZ, Baldassano RN, et al. A randomized trial comparing the specific carbohydrate diet to a Mediterranean diet in adults with Crohnā€™s disease. Gastroenterology. 2021;161(3):837-852.e9. doi:10.1053/j.gastro.2021.05.047
    4. Suskind DL, Cohen SA, Brittnacher MJ, et al. Clinical and fecal microbial changes with diet therapy in active inflammatory bowel disease. J Clin Gastroenterol. 2018;52(2):155-163. doi:10.1097/MCG.0000000000000772
    5. Casas R, Sacanella E, Estruch R. The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocr Metab Immune Disord Drug Targets. 2014;14(4):245-254. doi:10.2174/1871530314666141021112855
  • ADHD, Interoception, and Disordered Eating: What Nutrition Experts Should Know

    ADHD, Interoception, and Disordered Eating: What Nutrition Experts Should Know

    By More Spoons Nutrition

    Recent research has deepened our understanding of how Attention Deficit Hyperactivity Disorder (ADHD) symptoms are linked to disordered eating. A 2023 study by Martin, Dourish, and Higgs published in Physiology & Behavior reveals a fascinatingā€”and clinically importantā€”mediator in this relationship: interoceptive accuracy, or the ability to perceive internal body signals like hunger and fullness.

    Understanding the Link: ADHD and Eating Behaviors

    Inattentive ADHD symptoms were shown to be associated with both restrictive eating and binge-type eating behaviors. Importantly, individuals with lower interoceptive accuracy were more likely to exhibit binge eating tendencies. The study also found that negative mood played a mediating role, connecting both inattentive and hyperactive/impulsive symptoms with disordered eating.

    These findings are significant for those of us in the nutrition and mental health fields. They underline the importance of addressing not just food behaviors, but also the underlying cognitive and emotional processes that shape those behaviors.

    A Note on Language Use

    In this blog, we alternate between person-first language (“people with ADHD”) and identity-first language (“ADHD individuals”). We do this to honor the diversity of preferences within the neurodivergent community. Some people view ADHD as an integral part of their identity, while others prefer to be seen as individuals beyond their diagnosis. Both approaches are valid, and we strive for inclusivity.

    Strategies to Improve Interoceptive Awareness

    Whether working with an ADHD individual or a person who experiences ADHD symptoms, improving interoception can support more intuitive and balanced eating patterns. Here are evidence-informed strategies:

    1. Mindful Eating Exercises

    Encourage pausing before and during meals to ask: “How hungry am I?” or “What does fullness feel like?” Use a hunger-fullness scale (1 to 10) to help quantify these sensations over time.

    2. Body Scan Meditations

    Guided meditations that bring awareness to physical sensations can enhance interoceptive sensitivity. Apps like Insight Timer or Calm offer ADHD-friendly versions with short, focused sessions.

    3. Journaling Internal Cues

    Suggest clients track physical sensations before and after eating, including hunger, satiety, and mood. Over time, this builds awareness of the interplay between body signals and emotional triggers.

    4. Gentle Movement and Yoga

    Movement practices that involve intentional body awareness (like yoga, tai chi, or even stretching) can help ADHD people become more attuned to subtle bodily cues.

    5. Biofeedback Techniques

    Tools that measure heart rate variability or skin temperature can reinforce interoceptive signals. These are especially useful for people who have trouble identifying internal sensations without external prompts.

    How a Registered Dietitian at More Spoons Nutrition Can Help

    At More Spoons Nutrition, our registered dietitians are trained in working with neurodivergent clients, including those with ADHD and disordered eating behaviors. Here’s how we can support you:

    • Personalized Nutrition Counseling that respects your neurodivergent brain, focusing on practical and realistic strategies for nourishment.
    • Interoceptive Skills Coaching, where we help you identify, trust, and respond to internal hunger and fullness cues without judgment.
    • Support for Emotional and Binge-Type Eating, using evidence-based tools to explore the role of mood, stress, and attention in your eating behaviors.
    • Collaboration with Mental Health and Nutrition Professionals for a team-based approach when emotional regulation or trauma are also present.
    • Inclusive, Shame-Free Care that centers your lived experience and your goals, whether you’re seeking recovery, structure, or simply less stress around food.

    We believe everyone deserves a compassionate path to nourishmentā€”whether you’re an ADHD person, a person with ADHD, or someone exploring their relationship with food.

    Final Thoughts

    This study offers strong evidence that interoceptive challenges may explain part of the connection between ADHD and disordered eating. For nutrition professionals, this means going beyond calories and macrosā€”it’s about teaching clients to trust their internal cues again.

    Whether you’re working with an individual who identifies as ADHD or a person who happens to have ADHD, the message is the same: body awareness is a skill that can be nurturedā€”and it may be the missing link to a healthier, more intuitive relationship with food.

    References

    Martin E, Dourish CT, Higgs S. (2023). Interoceptive accuracy mediates the longitudinal relationship between attention deficit hyperactivity disorder (ADHD) inattentive symptoms and disordered eating in a community sample. Physiology & Behavior, 268, 114220. https://doi.org/10.1016/j.physbeh.2023.114220

  • Low Histamine Coffee Alternatives That Actually Taste Good

    Low Histamine Coffee Alternatives That Actually Taste Good

    If youā€™ve recently started a low histamine diet, you might be mourning your morning cup of coffeeā€”and I get it. Coffee isnā€™t just a ritual; itā€™s a moment of calm (or a much-needed jolt) in a busy day. Unfortunately, coffee is a common histamine triggerā€”not just because of the caffeine, but also due to the roasting and storage process, which can raise histamine levels.

    The good news? There are plenty of delicious, energizing, and comforting alternatives that can help fill the coffee-shaped hole in your routineā€”without the histamine backlash.

    ā˜• Why Coffee Can Be a Problem

    While caffeine itself isnā€™t always the issue, coffee beans are often fermented, roasted, and stored in ways that encourage histamine buildup. For those with histamine intolerance, this can lead to symptoms like headaches, anxiety, digestive issues, and flushingā€”not exactly the kind of wake-up call youā€™re looking for.

    šŸŒæ Herbal Teas: Cozy Without the Crash

    Many herbal teas are naturally caffeine-free and low in histamine, making them a great starting point. Some favorites include:

    • Rooibos tea ā€“ Naturally sweet and full of antioxidants, rooibos is smooth and satisfying, especially with a splash of coconut milk.
    • Chamomile tea ā€“ Known for its calming properties, chamomile can ease anxiety and support better sleep. (Heads up: if you have ragweed allergies, it might be best to skip this one.)
    • Ginger tea ā€“ Fresh ginger steeped in hot water makes a zippy, anti-inflammatory drink that also supports digestion.
    • Peppermint tea ā€“ Cooling and refreshing, peppermint is soothing for the gut and can be a great mid-morning pick-me-up.

    šŸ„„ Latte-Style Drinks: Warm, Creamy, and Comforting

    Looking for something a little richer? Try these coffee-free ā€œlattesā€:

    • Golden turmeric latte ā€“ Made with coconut or almond milk, fresh turmeric, and ginger. Naturally anti-inflammatory and deeply comforting.
    • Carob latte ā€“ Carob is a naturally sweet, caffeine-free alternative to cocoa. Warm it with your favorite non-dairy milk for a treat that feels indulgent but wonā€™t spike your histamine levels.
    • Cinnamon-vanilla ā€œsteamerā€ ā€“ Heat up some coconut milk with cinnamon and vanilla extract for a cozy, sweet beverage that satisfies cravings.

    šŸ§Š Cold Drinks for a Refreshing Boost

    If youā€™re more of an iced coffee fan, donā€™t worryā€”there are cold options too!

    • Cucumber-mint water ā€“ Crisp, cooling, and super hydrating.
    • DIY electrolyte drink ā€“ Mix coconut water with a pinch of salt and a squeeze of lemon or lime (if tolerated).
    • Iced rooibos ā€œlatteā€ ā€“ Brew rooibos tea, chill it, and pour over ice with a splash of coconut milk. Delicious and refreshing!

    āš ļø Caution: Grain-Based Coffee Substitutes

    Some popular coffee alternatives like dandelion root, chicory, and barley-based drinks (Dandy Blend, Pero) may be too risky for those with histamine intolerance, especially if they’re roasted or fermented. However, some people do tolerate them in small amountsā€”just go slow and listen to your body.

    The Bottom Line:
    Letting go of coffee doesnā€™t mean giving up the ritual or the comfort of a warm (or iced) drink in your day. With a little creativity and some histamine-friendly swaps, you can still enjoy delicious beverages that support your health and give you that cozy, grounded feelingā€”without the symptoms.

    Want help navigating the low histamine diet? Send us a secure message below. We offer nutrition consultations in New Mexico and Oregon, covered by insurance.

    Send Us a Message

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutritionĀ  or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • Low Histamine Dinner Ideas: Quinoa and Kale Edition

    Low Histamine Dinner Ideas: Quinoa and Kale Edition

    Nutritional Powerhouses in Low Histamine Recipes: Kale, Quinoa & Beets

    When creating low histamine meals, itā€™s important to choose ingredients that not only support symptom management but also offer a rich variety of nutrients. Kale, quinoa, and beets are three powerhouse foods that fit the bill beautifully.

    Kale is packed with antioxidants, vitamin K, and calciumā€”making it a great choice for bone health and inflammation support. Quinoa provides a complete source of plant-based protein, along with fiber, iron, and magnesium to help stabilize energy levels and support digestion. Beets bring natural sweetness and a boost of folate, potassium, and nitrates that may support circulation and overall cardiovascular health.

    Together, these ingredients form a nourishing foundation for low histamine dinners that are as satisfying as they are supportive.

    Quinoa Kale Bowl with Edamame & Roasted Beets

    • Quinoa, steamed kale, roasted beets, edamame, olive oil, lemon juice, and herbs

    Ingredients

    • Ā½ cup quinoa (uncooked)
    • 1 cup edamame (cooked)
    • 1 small beet, roasted and sliced
    • 1 cup kale, steamed
    • 1 tbsp olive oil
    • Squeeze of lemon (if tolerated) or apple cider vinegar
    • Salt, garlic powder, and herbs (like parsley or basil)

    Instructions

    1. Cook quinoa as per package directions.
    2. Roast beets at 400Ā°F for 30ā€“35 min.
    3. Steam kale for 2ā€“3 minutes until wilted.
    4. Combine quinoa, kale, beets, and edamame in a bowl.
    5. Drizzle olive oil and lemon juice or vinegar, season, and toss.

    Warm Lentil & Roasted Veggie Salad

    • Cooked green lentils, roasted carrots, beets, and broccoli over salad greens with tahini dressing

    Ingredients

    • Ā¾ cup cooked green lentils
    • 1 cup roasted veggies (e.g., carrots, beets, broccoli)
    • 1 cup salad greens
    • 1 tbsp olive oil
    • 1 tbsp tahini
    • Pinch of cumin, garlic powder, salt

    Instructions

    1. Roast veggies at 400Ā°F for 25ā€“30 min with olive oil and seasoning.
    2. Warm lentils if desired.
    3. Whisk tahini with olive oil, splash of water, and seasonings to make dressing.
    4. Toss all together over salad greens and serve warm.

    Chickpea & Kale Patties with Steamed Green Beans

    • Baked patties (chickpeas, kale, oat flour, spices), served with green beans and a side of mashed cauliflower

    Ingredients

    • Ā¾ cup cooked chickpeas
    • Ā½ cup kale, finely chopped
    • 2 tbsp oat flour
    • 1 tbsp olive oil
    • Garlic powder, onion powder, parsley
    • 1 cup green beans

    Instructions

    1. Mash chickpeas and mix with kale, flour, olive oil, and seasonings.
    2. Form small patties and bake at 375Ā°F for 20 min, flipping halfway.
    3. Steam green beans and serve on the side.

    Stir-Fried Quinoa with Edamame, Kale & Spices

    • Quinoa stir-fried with kale, green beans, and edamame; seasoned with turmeric, cumin, and garlic

    Ingredients

    • Ā½ cup cooked quinoa
    • 1 cup kale, chopped
    • Ā¾ cup edamame
    • 1 tbsp olive oil
    • Ā¼ tsp turmeric, Ā¼ tsp garlic powder, pinch of cumin
    • Salt to taste

    Instructions

    1. In a pan, heat olive oil and sautĆ© kale and edamame for 2ā€“3 min.
    2. Add quinoa and spices, stir-fry together until heated through.
    3. Serve warm as a hearty protein-packed bowl.

    Chickpea Salad Lettuce Wraps with Yogurt Dip

    • Mashed chickpeas with herbs, olive oil, and lemon served in lettuce cups with a side of vegan yogurt dip

    Ingredients

    • Ā¾ cup mashed cooked chickpeas
    • 1 tbsp olive oil
    • Chopped parsley, garlic powder, salt
    • 4ā€“6 large lettuce leaves (for wraps)
    • Ā¼ cup vegan yogurt (plain)
    • Optional: grated cucumber or herbs for dip

    Instructions

    1. Mash chickpeas with olive oil, parsley, garlic powder, and a pinch of salt.
    2. Spoon into lettuce leaves to form wraps.
    3. Stir herbs or cucumber into yogurt for a refreshing dip.

    Cauliflower Lentil Curry (no tomatoes)

    • Lentils, cauliflower, kale, and coconut milk in a mild curry over brown rice

    Ingredients

    • Ā¾ cup cooked green lentils
    • 1 cup cauliflower florets
    • Ā½ cup chopped kale
    • Ā½ cup coconut milk
    • 1 tsp turmeric, Ā½ tsp cumin, Ā½ tsp garlic powder
    • Salt to taste
    • Ā½ cup cooked brown rice

    Instructions

    1. Steam cauliflower and kale until tender.
    2. In a pan, combine coconut milk, spices, and lentils. Simmer 5ā€“7 min.
    3. Add cauliflower and kale, stir, and simmer another 2ā€“3 min.
    4. Serve over brown rice.

    Want help navigating the low histamine diet? Send us a secure message to learn more about nutrition consultations with More Spoons Nutrition. We currently conduct virtual visits in Oregon and New Mexico, covered by insurance!

    Send Us a Message

    Medical disclaimer:

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • Low Histamine Snack Ideas

    Low Histamine Snack Ideas

    Finding satisfying snacks can be tricky when you’re navigating a low-histamine dietā€”especially when hunger strikes and you’re short on time. Whether you’re managing histamine intolerance, mast cell activation syndrome (MCAS), or just experimenting to see if lower histamine eating helps you feel better, having safe, go-to snack ideas can make a big difference. In this post, weā€™re sharing simple, nourishing low-histamine snack options to keep you fueled without the flare-ups.

    šŸŸ¢ Fresh or Freeze-Friendly Low-Histamine Snacks (High-Protein)

    1. Steamed Edamame with Sea Salt

    • ~17g protein per cup
    • Eat fresh after steaming; donā€™t store in fridge long-term

    2. Hemp Seed Yogurt Bowl (Fresh Only)

    • Ā½ cup plain vegan yogurt + 2 tbsp hemp seeds + blueberries
    • ~10ā€“12g protein
    • Eat right after preparing (vegan yogurt can build histamine if left out)

    3. Pumpkin Seeds or Sunflower Seeds (Raw or Dry-Roasted)

    • ~9g protein per Ā¼ cup
    • Great shelf-stable, no prep required

    4. Tofu Bites ā€“ Cooked Fresh or Reheated from Frozen

    • Lightly pan-fried or air-fried tofu cubes
    • Season with turmeric + garlic
    • Freeze in single-serve bags after cooking

    5. Lentil or Chickpea Patties ā€“ Frozen Then Reheated

    • Make with fresh-cooked lentils/chickpeas, herbs, oat flour
    • Bake and freeze individually, reheat in skillet or toaster oven

    6. Homemade Quinoa & Seed Energy Bites (Freezer-Friendly)

    • Mix cooked quinoa, seed butter (sunflower/hemp), small amount of maple syrup
    • Freeze in balls and pull one out at a time

    šŸŸ” Lighter Fresh Snacks (Pair with seeds or protein boosters)

    7. Cucumber, Carrot or Bell Pepper Slices + Tahini or Yogurt Dip

    8. Fresh Fruit (Blueberries, Cherries, Pears, Apples) ā€“ Low-histamine options

    9. Sweet Potato Toasts (Made Fresh)

    • Thinly sliced, baked, topped with avocado or tahini

    Lentil or Chickpea Patties (Freezer-Friendly)

    Ingredients

    • Ā¾ cup cooked lentils or chickpeas
    • Ā¼ cup oat flour
    • 1 tbsp olive oil
    • 2 tbsp chopped kale or herbs (parsley, dill)
    • Ā¼ tsp cumin, garlic powder, and salt

    Instructions

    1. Mash lentils or chickpeas in a bowl.
    2. Mix in oat flour, olive oil, herbs, and spices.
    3. Form into small patties (2ā€“3 inches wide).
    4. Bake at 375Ā°F (190Ā°C) for 20 min, flipping halfway.
    5. Let cool, then freeze between parchment layers.
    6. Reheat in a pan, oven, or toaster oven from frozen.

    šŸ§Š Freezer Win: Hold their shape and texture well!

    Quinoa & Seed Energy Bites (No Nuts, No Fridge Needed if Frozen)

    Ingredients

    • Ā½ cup cooked quinoa (cooled)
    • 2 tbsp sunflower seed butter or tahini
    • 1 tbsp hemp seeds
    • 1 tbsp maple syrup (optional)
    • Pinch of salt and cinnamon

    Instructions

    1. Mix all ingredients in a bowl.
    2. Roll into small balls (about 1 tbsp each).
    3. Freeze on a baking sheet, then store in a container.
    4. Eat straight from freezer or let thaw for 5 minutes.

    šŸ§Š Best chilled or frozen for firmness and freshness.

    Want help from our registered dietitian in navigating the low histamine diet? We offer consultations in Oregon and New Mexico, covered by insurance. Send us a secure message to find out more.

    Get in Touch

    Medical disclaimer:

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutrition, or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • The Science of Ginseng

    The Science of Ginseng

    Is there benefit to taking Ginseng for Cognitive Health, ADHD, and Fatigue?

    Ginseng, particularly Panax ginseng, has been used in traditional medicine for centuries and is now gaining recognition in scientific research for its potential benefits in cognitive function, attention disorders, and fatigue management. Below, we explore the latest evidence supporting its use and important considerations before supplementation.

    Ginseng for Cognitive Function and Brain Plasticity

    Panax ginseng is typically consumed in doses of 200ā€“400 mg daily, with 400 mg showing the most notable cognitive benefits. These dosages are based on standardized ginseng extracts containing 4ā€“10% ginsenosides, the primary bioactive compounds.Ā¹

    Research suggests that ginsenosides may support neuroplasticity and cognitive function by:

    • Interacting with hormone receptors involved in memory and mood regulation.Ā²
    • Crossing the blood-brain barrier to modulate neurotransmitter activity.Ā³
    • Improving vascular health, which indirectly supports neural plasticity.Ā³
    • Influencing gut microbiota, which affects the gut-brain axis and cognition.Ā³

    Additionally, red ginseng appears to have higher biological activity and fewer side effects than white or fresh ginseng due to its unique processing method.Ā²

    Ginseng and ADHD: A Natural Support for Attention and Focus

    Korean Red Ginseng (KRG) has been investigated for its potential role in managing attention-deficit/hyperactivity disorder (ADHD) due to its effects on adrenal corticosteroids. Individuals with ADHD may have lower cortisol and DHEA levels, leading to attention difficulties and impulsivity.ā“

    Two key randomized controlled trials (RCTs) have evaluated KRGā€™s effects on ADHD symptoms:

    1. A 12-week RCT involving 120 children (ages 6ā€“12) with subthreshold ADHD found that a combination of KRG and omega-3 fatty acids significantly improved ADHD Rating Scale (ADHDRS) scores and attention problem subscales of the Child Behavior Checklist (CBCL).āµ
    2. An 8-week RCT involving 70 children (ages 6ā€“15) with ADHD symptoms showed that KRG supplementation (1g twice daily) significantly improved inattention and hyperactivity scores compared to placebo. However, salivary cortisol and DHEA levels did not change significantly, suggesting that KRGā€™s benefits may not be due to direct effects on these hormones.ā¶

    Ginseng and Chronic Fatigue Syndrome

    Chronic fatigue syndrome (CFS) is a complex condition with no universally accepted treatment. Recent systematic reviews and meta-analyses have examined ginsengā€™s role in fatigue management:

    • A 2018 systematic review found modest evidence supporting ginsengā€™s efficacy for fatigue, with low risk of adverse effects.ā·
    • A 2023 meta-analysis concluded that ginseng significantly reduced general fatigue, particularly in chronic fatigue patients, without increasing adverse events.āø

    Potential Adverse Effects and Safety Considerations

    Although generally well-tolerated, ginseng supplementation may cause side effects, particularly at high doses or with prolonged use:

    • Gastrointestinal symptoms (nausea, diarrhea, cramps) are the most commonly reported.ā¹
    • Ginseng abuse syndrome (nervousness, insomnia, hypertension) may occur at excessive doses (ā‰„3g/day).Ā¹ā°
    • Drug interactions: Ginseng may reduce warfarinā€™s anticoagulant effect, which could pose a risk for individuals on blood thinners.Ā¹Ā¹
    • Oxidative stress concerns: Some research suggests that ginseng may induce oxidative stress in postmenopausal women, but further studies are needed.Ā¹Ā²

    Key Takeaways

    • Panax ginseng supports cognitive function and neuroplasticity, particularly red ginseng.
    • Korean red ginseng may improve attention and hyperactivity symptoms in children with ADHD, especially when combined with omega-3s.
    • Ginseng shows promise in reducing fatigue, particularly in individuals with chronic fatigue syndrome.
    • Side effects are generally mild, but high doses may cause ginseng abuse syndrome or interact with medications.

    Medical Disclaimer

    This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with meā€”an integrative registered dietitian nutritionist (RDN)ā€”to ensure you make safe and evidence-based choices.

    Let’s Connect!

    References

    1. Mancuso C, Santangelo R. Panax ginseng and Panax quinquefolius: From pharmacology to toxicology. Food Chem Toxicol. 2017;107(Pt A):362-372. doi:10.1016/j.fct.2017.06.031
    2. Li J, Zhao J, Wang X, Lin Z, Lin H, Lin Z. Ginsenosideā€”a promising natural active ingredient with steroidal hormone activity. Food Funct. 2024;15(4):1825-1839. doi:10.1039/d3fo05484e
    3. Shin MS, Lee Y, Cho IH, Yang HJ. Brain plasticity and ginseng. J Ginseng Res. 2024;48(3):286-297. doi:10.1016/j.jgr.2024.03.007
    4. Ko HJ, Kim I, Kim JB, et al. Effects of Korean red ginseng extract on behavior in children with symptoms of inattention and hyperactivity/impulsivity: a double-blind randomized placebo-controlled trial. J Child Adolesc Psychopharmacol. 2014;24(9):501-508. doi:10.1089/cap.2014.0013
    5. Lee J, Lee SI. Efficacy of Omega-3 and Korean Red Ginseng in Children with Subthreshold ADHD: A Double-Blind, Randomized, Placebo-Controlled Trial. J Atten Disord. 2021;25(14):1977-1987. doi:10.1177/1087054720951868
    6. Ko HJ, Kim I, Kim JB, et al. Effects of Korean red ginseng extract on behavior in children with symptoms of inattention and hyperactivity/impulsivity: a double-blind randomized placebo-controlled trial. J Child Adolesc Psychopharmacol. 2014;24(9):501-508. doi:10.1089/cap.2014.0013
    7. Arring NM, Millstine D, Marks LA, Nail LM. Ginseng as a Treatment for Fatigue: A Systematic Review. J Altern Complement Med. 2018;24(7):624-633. doi:10.1089/acm.2017.0361
    8. Li X, Yang M, Zhang YL, et al. Ginseng and Ginseng Herbal Formulas for Symptomatic Management of Fatigue: A Systematic Review and Meta-Analysis. J Integr Complement Med. 2023;29(8):468-482. doi:10.1089/jicm.2022.0532
    9. Li X, Yang M, Zhang YL, et al. J Integr Complement Med. 2023;29(8):468-482. doi:10.1089/jicm.2022.0532
    10. Paik DJ, Lee CH. J Ginseng Res. 2015;39(1):1-8. doi:10.1016/j.jgr.2014.10.002
    11. Yuan CS, et al. Ann Intern Med. 2004;141(1):23-27. doi:10.7326/0003-4819-141-1-200407060-00010
    12. Dickman JR, Koenig RT, Ji LL. J Am Coll Nutr. 2009;28(2):135-144. doi:10.1080/07315724.2009.10719766
  • Chronic Fatigue

    Chronic Fatigue

    Understanding Chronic Fatigue Syndrome (CFS)

    Chronic Fatigue Syndrome (CFS), also known as Myalgic Encephalomyelitis (ME), is a complex and debilitating disorder. It is characterized by extreme fatigue that does not improve with rest and worsens with physical or mental activity. The exact cause of CFS is unknown, but it likely involves a mix of factors such as viral infections, immune system problems, hormonal imbalances, and genetic predisposition. In terms of its effects on the body, CFS is associated with abnormalities in several systems, including altered immune responses, mitochondrial dysfunction (which affects energy production), and dysregulation of the hypothalamic-pituitary-adrenal (HPA) axis, which impacts the body’s stress response. These disruptions can lead to widespread inflammation, impaired brain function, and significant reductions in physical and mental capabilities, severely impacting the quality of life.

    Nutrition Implications

    Research into nutrition interventions for CFS has shown promising results. Vitamin and mineral deficiencies are often linked to various conditions that cause fatigue. Improvements have been noted with vitamins D, B, and C. Vitamin D deficiency, common in the general population, is crucial for bones, immune function, brain activity, muscle function, inflammation control, and cell growth.

    The amino acid L-Carnitine is essential for creating energy from fats. A deficiency in carnitine is associated with low energy levels, muscle weakness, and general fatigue. Creatine supplements have been shown to increase the availability of high-energy phosphates needed to produce Adenosine Triphosphate (ATP), a molecule that stores and transfers energy in cells. Creatine also helps reduce oxidative stress, protect nerve cells, lower lactic acid buildup, and maintain proper calcium levels.

    Improvements in fatigue have also been observed with nicotinamide adenine dinucleotide hydride (NADH), probiotics, high cocoa polyphenol-rich chocolate, and a combination of NADH and coenzyme Q10. Both CoQ10 and NADH are vital for mitochondrial ATP production and cellular energy balance.

    Caution with Supplements

    Supplements are not without their risks. It’s important to discuss any supplementation with your healthcare provider before starting, as overdoses and toxicities can occur. Low nutrient levels should be verified before supplementing.

    Dietary Changes

    Small, strategic dietary changes can significantly impact many individuals without needing supplements. Evidence suggests that dietary modifications can vastly improve the quality of life at a low cost. Personalized treatment, considering the severity of symptoms, quality of life, other existing conditions, medications, changing clinical characteristics, nutritional status, energy needs, and food tolerances, is the best way to tailor specific dietary interventions for optimal results.

  • Nutrition Strategies to Manage Side Effects of GLP-1 Weight Loss Medications

    Close-up of a syringe injecting an apple, illustrating genetic modification or medical concepts.

    GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tripeptide (Mounjaro, Zepbound) have become popular tools for weight management. While these medications can be highly effective, they often have side effects that can impact nutrition and overall well-being. If you or a loved one use GLP-1 medications, optimizing your diet can help minimize discomfort and support long-term success.

    Common Side Effects and Nutrition Strategies to Manage Them

    1. Nausea and Vomiting

    One of the most common complaints among GLP-1 users is persistent nausea, which can make it difficult to eat enough nutrients.

    Try this:

    • Eat small, frequent meals rather than large portions to reduce stomach discomfort.
    • Prioritize bland, easy-to-digest foods such as oatmeal, mashed potatoes, bananas, or crackers.
    • Ginger and peppermint can help settle the stomachā€”try ginger tea, peppermint tea, or ginger chews.
    • Stay upright after eating and avoid lying down for at least 30 minutes post-meal.
    • Stay hydrated with electrolyte-rich fluids like coconut water or diluted sports drinks if vomiting occurs frequently.

    2. Constipation

    Many people on GLP-1 medications struggle with constipation due to slowed gut motility.

    Try this:

    • Increase fluid intake: You donā€™t need to do the gallon challenge to hydrate adequately. In fact, a gallon of water is not recommended. Most adults need about 2 liters a day or 8 cups. Ask your dietitian to calculate your individual needs. 
    • Incorporate both insoluble and soluble fiber: The ideal ratio of insoluble fiber to soluble fiber for constipation relief is 1:1. Good food sources with approximately this ratio of soluble and insoluble fiber include prunes, berries, apricots, beans, and lentils. Eat the skin of fruits and vegetables to increase your insoluble fiber intake further.  Psyllium powder-based supplements, such as Metamucil, may not contain enough insoluble fiber to relieve constipation ā€” especially in patients on GLP-1 weight loss medications. Most adults need about 22-34 grams of fiber daily, which should be individualized and gradually increased. 
    • Try magnesium-rich foods like pumpkin seeds, spinach, and almonds, or consider a magnesium citrate supplement (check with your provider first). Itā€™s estimated that up to 60% of the population is deficient in magnesium. Because the body has mechanisms to regulate blood levels of minerals and electrolytes, a blood test for magnesium deficiency will not necessarily reflect actual intake until a person is severely deficient. 
    • Light movement after meals, such as a short walk, can help stimulate digestion. 

    3. Diarrhea

    Some individuals experience diarrhea, especially when adjusting to the medication.

    Try this:

    • Stick to easily digestible, low-fat meals to prevent exacerbating symptoms.
    • Incorporate binding foods that contain more soluble fiber, such as bananas, apples, psyllium, green peas, and wheat bran. 
    • Probiotic-rich foods like yogurt or kefir may help restore gut balance. However, not all fermented foods have sufficient probiotics to replenish the gut microbiome. Select brands with live active cultures or indicate they are probiotic food or yogurt. An integrative dietitian can assist in selecting the right probiotic-rich foods or supplements for your situation. 
    • Limit artificial sweeteners (sorbitol, mannitol, xylitol), which can trigger diarrhea in some individuals.

    4. Loss of Appetite & Unintentional Malnutrition

    While appetite suppression can aid weight loss, it may also lead to inadequate nutrition. 

    Try this:

    • Focus on nutrient-dense foods to get the most nutrition in smaller portions (e.g., nuts, seeds, eggs, Greek yogurt, avocado).
    • Include protein at each meal to preserve muscle mass (chicken, fish, tofu, beans, cottage cheese).
    • Use high-calorie liquids if eating solid food feels difficultā€”nutrient-packed smoothies with protein powder, nut butters, and milk can help.
    • Set reminders to eat if you frequently forget meals due to reduced hunger.

    5. Muscle Loss

    Since GLP-1 medications can lead to rapid weight loss, thereā€™s a risk of losing muscle mass along with fat.

    Try this:

    • Prioritize protein intake (aim for at least 20ā€“30g per meal, depending on individual needs).
    • Incorporate resistance training to preserve muscle while losing weight.
    • Consider protein supplementation if struggling to meet protein needs through food. It is best to work with a dietitian to select a protein supplement, as they are not one size fits all and can exacerbate underlying conditions. 

    Final Thoughts

    While GLP-1 receptor agonists can be a powerful tool for weight management, they come with unique nutritional challenges. By making small, strategic dietary adjustments, you can manage side effects and ensure your body gets the nutrients it needs. Ideally, individuals should work closely with a dietitian when using weight loss medication. A registered dietitian can provide you with evidence-based, personalized recommendations. Consults with a dietitian are usually covered by insurance, especially for weight management. Call today or check out our contact page to self-schedule or reach out to us via secure messaging. 

  • Healthy and Sensory-Friendly Thanksgiving Recipes

    Healthy and Sensory-Friendly Thanksgiving Recipes

    Thanksgiving is a wonderful time for gathering, sharing gratitude, and of course, enjoying delicious food. However, for neurodivergent families, this holiday can be filled with unique sensory challenges, food aversions, and a need for predictability. Whether it’s a preference for familiar textures, sensitivities to certain flavors, or a strict need for routine, finding the right Thanksgiving recipes can be tricky. The good news is that with a little planning, you can create a sensory-friendly, nutritious, and enjoyable Thanksgiving spread for everyone.

    In this blog post, Iā€™m sharing a selection of healthy Thanksgiving recipes that prioritize sensory needs and nutrition while keeping holiday traditions in mind. These recipes are designed to be adaptable, simple, and family-friendlyso everyone can feel comfortable and included at the table. But remember, everyone has unique sensory needs, and there is no one-size-fits-all approach.

    1. Smooth Mashed Sweet Potatoes with Coconut Milk

    Mashed potatoes are a staple on Thanksgiving tables, but for those with texture sensitivities, the standard chunky version might be off-putting. This recipe uses sweet potatoes and creamy coconut milk for a smooth, naturally sweet side dish thatā€™s easy on the taste buds and full of nutrients.

    Ingredients:

    • 3 large sweet potatoes, peeled and cubed
    • 1/2 cup full-fat coconut milk
    • 1 tablespoon olive oil or melted ghee
    • 1/2 teaspoon salt
    • Optional: a pinch of cinnamon or nutmeg for a holiday twist

    Instructions:

    1. Boil the sweet potatoes until tender (about 15-20 minutes).
    2. Drain and transfer to a large bowl.
    3. Add the coconut milk, olive oil, and salt. Mash with a potato masher or use an immersion blender for a smoother texture.
    4. Serve warm and let everyone add their own seasoning if desired.

    Why It Works: The smooth texture and natural sweetness of this dish can appeal to picky eaters and those who prefer mild, predictable flavors.

    2. Crispy Baked Chicken Strips (Gluten-Free)

    While turkey is the traditional star of Thanksgiving, not every child is comfortable with it, especially if they have strong food aversions or a preference for familiar foods like chicken tenders. These gluten-free baked chicken strips offer a crispy, flavorful alternative that many kids already love.

    Ingredients:

    • 1 lb chicken breast, cut into strips
    • 1/2 cup almond flour (or gluten-free breadcrumbs)
    • 1/4 cup ground flaxseed
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • Salt and pepper to taste
    • 1 egg, beaten

    Instructions:

    1. Preheat your oven to 400Ā°F (200Ā°C) and line a baking sheet with parchment paper.
    2. Mix the almond flour, ground flaxseed, garlic powder, onion powder, salt, and pepper in a shallow bowl.
    3. Dip each chicken strip in the beaten egg, then coat it with the flour mixture.
    4. Place on the baking sheet and bake for 15-20 minutes, flipping halfway through, until golden and crispy.
    5. Serve with a simple dipping sauce like honey mustard or ketchup.

    Why It Works: These chicken strips provide a familiar, crunchy texture that can help reduce anxiety around unfamiliar foods on the Thanksgiving table.

    3. Roasted Carrot ā€œFriesā€

    Vegetables can be a tough sell for many autistic children, especially if they have strong aversions to certain textures or tastes. Roasting carrots into ā€œfriesā€ brings out their natural sweetness and provides a crispy, finger-friendly option that can feel more like a treat.

    Ingredients:

    • 6 large carrots, peeled and cut into sticks
    • 2 tablespoons olive oil
    • 1/2 teaspoon salt
    • Optional: a sprinkle of dried parsley or rosemary

    Instructions:

    1. Preheat your oven to 425Ā°F (220Ā°C).
    2. Toss the carrot sticks with olive oil and salt.
    3. Arrange in a single layer on a baking sheet.
    4. Roast for 20-25 minutes, turning halfway through, until crispy on the edges.
    5. Serve warm as a side dish or snack.

    Why It Works: Roasted carrot fries are a great way to introduce vegetables in a fun, familiar format that many kids find less intimidating.

    4. “No Surprise” Apple Crisp (Refined Sugar-Free)

    Thanksgiving desserts can often be too sweet or contain unexpected ingredients that make them unappealing for some kids. This simple apple crisp is free from refined sugars and uses oats for a familiar, crunchy topping without nuts (a common sensory aversion).

    Ingredients:

    • 4 medium apples, peeled and thinly sliced
    • 1 tablespoon lemon juice
    • 2 tablespoons maple syrup or honey
    • 1 teaspoon cinnamon
    • 1 cup rolled oats
    • 1/4 cup coconut oil, melted
    • 1/4 cup coconut sugar (optional)

    Instructions:

    1. Preheat your oven to 350Ā°F (175Ā°C).
    2. Toss the apple slices with lemon juice, maple syrup, and cinnamon, then spread them in a baking dish.
    3. In a separate bowl, mix the oats, melted coconut oil, and coconut sugar (if using).
    4. Sprinkle the oat mixture evenly over the apples.
    5. Bake for 30-35 minutes, until the topping is golden brown and the apples are tender.

    Why It Works: This apple crisp has a predictable texture and flavor, making it more approachable for kids with sensory differences. Plus, itā€™s lightly sweetened, making it a healthier option.

    Tips for a Sensory-Friendly Thanksgiving:

    1. Prepare a Visual Menu: Show your child whatā€™s being served with pictures or a simple menu. This can help reduce anxiety around new or unfamiliar foods.
    2. Serve at Least One Safe Food: Include at least one familiar, ā€œsafeā€ food that you know your child enjoys. This helps them feel more comfortable at the table.
    3. Encourage Exploration Without Pressure: Offer new foods without forcing them to try. Let them explore the food with their senses before taking a bite.
    4. Limit Strong Smells: Keep heavily spiced or strong-smelling foods to one side of the table to reduce sensory overload.
    5. Plan for Breaks: Allow your child to step away from the table if they become overwhelmed. This can help make the experience more enjoyable for everyone.

    Final Thoughts:

    Thanksgiving doesnā€™t have to be stressful or overwhelming for families. By focusing on familiar textures, simple flavors, and nutritious ingredients, you can create a meal that everyone can enjoy. Remember, itā€™s not just about the food on the table, but the love and connection shared around it.

    I hope these recipes bring joy and comfort to your Thanksgiving celebration. Wishing you a happy, healthy, and sensory-friendly holiday!