More Spoons Nutrition

Category: Nutrition for Complex Health Conditions

  • Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Fall is here ā€” the season of cozy sweaters, golden leaves, and the unmistakable scent of cinnamon and pumpkin wafting from the kitchen. Comfort foods take center stage this time of year, but if youā€™re living with a chronic condition like MCAS (mast cell activation syndrome), POTS (postural orthostatic tachycardia syndrome), hypermobile Ehlersā€‘Danlos syndrome (hEDS), or autoimmune and rheumatological conditions, your food choices carry even greater weight.

    One nutrient rises above the rest when it comes to supporting healing, energy, and resilience: protein.

    šŸŒŸ Why Protein Deserves the Spotlight

    For many people, ā€œproteinā€ is just a buzzword from the fitness world. But for those managing complex chronic disease, protein isnā€™t about bodybuilding ā€” itā€™s about function, repair, and quality of life.

    1. Muscle strength & stability
       Chronic conditions like hEDS and POTS can lead to muscle weakness and joint instability. Protein provides amino acids that support muscle protein synthesis and prevent muscle breakdown ā€” key for maintaining stability and mobility. Evidence from a large systematic review/metaā€‘analysis shows that increasing daily protein ingestion enhances gains in lean body mass and muscle strength, especially when combined with resistance exercise1.
    2. Immune regulation
       Autoimmune and inflammatory conditions often involve an overactive immune system. Adequate protein intake is linked with better immune cell function, including Tā€‘cells and antibodies. In fact, protein deficiency is one of the fastest ways to compromise immunity. A broad review of macronutrient (including protein / amino acid) impacts on immunity confirms that adequate dietary protein is fundamental for modulating inflammatory responses and supporting immune cell health2,3.
    3. Tissue repair & connective tissue support
      Connective tissue (like collagen) relies on amino acids such as glycine, proline, and lysine. Increasing dietary protein provides the raw materials for tissue healing and collagen formation, which is critical in hEDS and inflammatory joint disease. A review looking at ā€œFood Proteins as Functional Ingredientsā€ discusses how different protein sources and bioactive peptides support chronic disease management, inflammation, and tissue health4. Also, in the context of hEDS/hypermobility spectrum disorders, nutritional reviews highlight that pain, joint instability, soft tissue injury are key features and that ensuring good protein intake (among other nutrients) may help support soft tissue repair5.
    4. Energy balance & blood sugar control
       Protein slows digestion and blunts blood sugar spikes, which helps reduce ā€œenergy crashes.ā€ For people with POTS, keeping blood sugar stable can minimize dizziness and fatigue. While there is less direct systematic review evidence in POTS populations for protein specifically, the general chronic disease literature indicates that proteinā€rich foods (especially with balanced micronutrients) help with glycemic control and satiety, supporting steadier energy levels. Reviews on food proteins and diet patterns show these effects in chronic inflammatory and metabolic disease settings4.
    5. Micronutrient synergy
      Proteinā€‘rich foods are also sources of iron, zinc, magnesium, and B vitamins ā€” all of which are frequently low in chronic illness. These nutrients support oxygen transport, inflammation control, and nervous system function. A review on nutrition and immune system function emphasizes the interaction between macronutrients (including protein) and micronutrients in regulating immune and inflammatory processes7.

    Putting It Together for MCAS, POTS, hEDS & Autoimmune Conditions

    • Thereā€™s emerging work exploring the nutritional implications in dysautonomia and hypermobility syndromes (hEDS/HSD), which often overlap with POTS and MCAS in symptom burden. Dietary strategies are suggested to help manage gastrointestinal issues, connective tissue injuries, fatigue, and inflammation in these populations8.
    • A review of EDS, POTS, and MCAS finds that while evidence for shared mechanistic pathways is still limited, many people with these conditions report symptoms and complications (pain, tissue injury, immune dysregulation) that could theoretically benefit from improved protein intake as part of a holistic nutrition plan9.

    šŸ A Nourishing Fall Recipe: Pumpkin Protein Spice Loaf

    To make this actionable, letā€™s take the seasonā€™s favorite ingredient ā€” pumpkin ā€” and turn it into a nourishing, protein-rich treat. This loaf is moist, comforting, and filled with fall flavors, but also balanced in carbs, fats, and protein to help smooth out blood sugar and energy levels.

    This Pumpkin Protein Spice Loaf is:

    • Adaptable for gluten-free or dairy-free needs
    • Lower in sugar than traditional pumpkin breads
      Packed with warming spices that support digestion and comfort
    • Boosted with plant-based protein for stability and satiety

    Version 1: Einkorn + Protein Boost

    • 1 cup pumpkin puree
    • 3 flax eggs (or eggs if preferred)
    • Ā¼ cup pure maple syrup (down from ā…“ cup)
    • 2 tsp vanilla extract
    • 2 Ā½ cups einkorn all-purpose flour (instead of almond flour)
    • 2 scoops Sprout Living protein powder (~30g, replaces Ā½ cup oat flour)
    • Ā¼ cup oat flour (instead of Ā½ cup)
    • 2 tsp cinnamon
    • Ā½ tsp ground ginger
    • Ā½ tsp ground nutmeg
    • Ā½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • Ā½ tsp salt
    • ā…“ cup chocolate chips (down from Ā½ cup) + 2 Tbsp for topping

    Version 2: Almond + Oat + Protein Blend

    • 1 cup pumpkin puree
    • 3 flax eggs
    • Ā¼ cup pure maple syrup
    • 2 tsp vanilla extract
    • 1 Ā½ cups almond flour (instead of 2 Ā½ cups)
    • 1 cup oat flour (instead of Ā½ cup)
    • 2 scoops Sprout Living protein powder (~30g, added)
    • 2 tsp cinnamon
    • Ā½ tsp ground ginger
    • Ā½ tsp ground nutmeg
    • Ā½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • Ā½ tsp salt
    • ā…“ cup chocolate chips + 2 Tbsp for topping

    Instructions 

    1. Preheat the oven to 350 degrees F. Line an 8 Ā½ x 4 Ā½ inch loaf pan with parchment paper. Spray the pan with nonstick cooking spray to prevent sticking. Set aside.

    2. In a large bowl, whisk together the pumpkin puree, eggs, pure maple syrup and vanilla extract until well combined. Add in the almond flour or Einkorn flour, oat flour, cinnamon, ginger, nutmeg, allspice/cloves, baking soda, and salt. Use a wooden spoon to combine until no lumps remain. Fold in Ā½ cup chocolate chips.

    Notes

    • You can use your own protein powder in this recipe. A whey-based protein powder is better for moisture retention than a seed-based powder like I use. As a general rule, donā€™t replace more thanĀ  ā…“ to Ā¼ of the flour in the recipe with protein powder.

    šŸ„„ Practical Tips for Boosting Protein in Everyday Fall Meals

    • Pumpkin spice smoothie: Blend pumpkin puree, unsweetened almond milk, a scoop of Sprout Living protein, cinnamon, and a date for natural sweetness.
    • Savory pumpkin soup: Stir in a can of white beans or lentils for protein and creaminess.
    • Apple + almond butter: A classic fall snack with fiber, healthy fats, and protein.
    • Chili with beans + quinoa: A warming dinner thatā€™s hearty and protein-packed.
    • Greek yogurt with baked apples: Protein-rich base with seasonal fruit and spice.

    šŸ§” Final Thoughts

    Managing complex chronic illness is a daily balancing act. While thereā€™s no single food or recipe that can erase symptoms, protein plays a foundational role in strengthening your body, calming inflammation, and fueling healing.

    This fall, let your kitchen be a place of both comfort and nourishment. Enjoy the cozy flavors of pumpkin and spice, while also giving your body the protein it needs to thrive through the season.

    Citations: 

    1. Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922
    2. Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022;9:1082500. Published 2022 Dec 8. doi:10.3389/fnut.2022.1082500
    3. Tourkochristou E, Triantos C, Mouzaki A. The Influence of Nutritional Factors on Immunological Outcomes. Front Immunol. 2021;12:665968. Published 2021 May 31. doi:10.3389/fimmu.2021.665968
    4. Shahnaz T, Fawole AO, Adeyanju AA, Onuh JO. Food Proteins as Functional Ingredients in the Management of Chronic Diseases: A Concise Review. Nutrients. 2024;16(14):2323. Published 2024 Jul 19. doi:10.3390/nu16142323
    5. Kohn A. Nutritional considerations for hypermobile Ehlers-Danlos syndrome. Pract Gastroenterol. 2024;48(6). https://practicalgastro.com/2024/06/17/nutritional-considerations-for-hypermobile-ehlers-danlos-syndrome/
    6. Castro S, TomƩ A, Granja C, Macedo A, Binnie A. High vs low protein intake in chronic critical illness: A systematic review and meta-analysis. Clin Nutr ESPEN. 2025;65:249-255. doi:10.1016/j.clnesp.2024.12.003
    7. Calder PC, Bosco N, Bourdet-Sicard R, et al. Nutrients and the immune system: An overview. Adv Food Nutr Res. 2023;104:1-30. doi:10.1016/bs.afnr.2023.04.003
    8. Do T, Diamond S, Green C, Warren M. Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes. Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1
    9. Kucharik AH, Chang C. The Relationship Between Hypermobile Ehlers-Danlos Syndrome (hEDS), Postural Orthostatic Tachycardia Syndrome (POTS), and Mast Cell Activation Syndrome (MCAS). Clin Rev Allergy Immunol. 2020;58(3):273-297. doi:10.1007/s12016-019-08755-8

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

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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.

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  • Long COVID Nutrition Tips for Better Recovery

    Long COVID Nutrition Tips for Better Recovery

    Essential Long COVID Nutrition Tips for Recovery

    Eating Well with Long COVID: Nutrition Tips

    Long COVID, or post-acute sequelae of SARS-CoV-2 infection (PASC), can bring a variety of lingering symptoms, including altered taste and persistent fatigue. These symptoms can make maintaining a nutritious diet challenging, yet eating well is crucial for recovery and overall health. This blog post will explore strategies for managing taste changes and fatigue, ensuring you get the nutrients you need to support your recovery from Long COVID.

    Understanding Taste Changes and Fatigue

    Many people with Long COVID experience taste changes (dysgeusia), loss of taste (ageusia), or altered smell (anosmia). These changes can affect appetite and enjoyment of food, making it difficult to maintain a balanced diet. Additionally, chronic fatigue can reduce the energy available for meal preparation and eating, further complicating efforts to eat well.

    Strategies for Managing Taste Changes

    1. Experiment with Flavors and Textures:

    Bold Flavors: Strong flavors like citrus, vinegar, herbs, and spices can help enhance the taste of food. Try adding lemon juice, lime, or vinegar to dishes.

    Different Textures: Mixing textures can make meals more interesting. Combine crunchy, creamy, and chewy foods to create a more satisfying eating experience.

    2. Temperature Variations:

    Some people find that cold foods are more palatable than hot ones. Experiment with chilled soups, salads, and smoothies.

    3. Nutrient-Dense Foods:

    Focus on nutrient-dense foods that provide the most nutrition per bite. Foods like nuts, seeds, avocados, and leafy greens are packed with essential vitamins and minerals.

    4. Small, Frequent Meals:

    Eating smaller, more frequent meals can help ensure adequate nutrient intake without overwhelming your taste buds.

    5. Hydration:

    Staying hydrated is crucial, especially if you’re not enjoying the taste of food. Infuse water with fruits like berries, citrus, or cucumber for a refreshing change.

    6. Mindful Eating:

    Pay attention to the sensory aspects of eating. Eating slowly and mindfully can help you notice subtle flavors and enjoy your meals more.

    Strategies for Managing Fatigue

    1. Simplify Meal Preparation:

    Batch Cooking: Prepare larger quantities of food and freeze portions for later. This can reduce the need for daily cooking.

    One-Pot Meals: Use slow cookers or instant pots to prepare meals with minimal effort and cleanup.

    Pre-cut Vegetables: Buy pre-cut or frozen vegetables to save time and energy.

    2. Nutrient-Rich Snacks:

    Keep easy-to-grab, nutrient-dense snacks on hand, such as nuts, yogurt, fruit, and whole-grain crackers.

    3. Balanced Meals:

    Aim for balanced meals that include protein, healthy fats, and complex carbohydrates to sustain energy levels. Examples include:

    Grilled chicken with quinoa and steamed vegetables

    A smoothie with spinach, banana, protein powder, and almond butter

     Whole-grain toast with avocado and a boiled egg

    4. Energy-Boosting Foods:

    Include foods that provide a steady release of energy, such as oats, sweet potatoes, and legumes.

    5. Meal Planning:

    Plan meals ahead of time to reduce decision fatigue and ensure you have the ingredients you need on hand.

    6. Listen to Your Body:

    Rest when needed and avoid pushing yourself too hard. Eating smaller, more frequent meals can help maintain energy levels without overwhelming your system.

    Example Meal Plan for Managing Taste Changes and Fatigue

    Breakfast:

    Smoothie with spinach, frozen berries, banana, protein powder, and almond milk

    Whole-grain toast with avocado and a sprinkle of salt and pepper

    Mid-Morning Snack:

    Greek yogurt with honey and mixed nuts

    Lunch:

    Quinoa salad with cherry tomatoes, cucumbers, chickpeas, feta cheese, and a lemon-olive oil dressing

    Sliced apple with almond butter

    Afternoon Snack:

    Carrot sticks and hummus

    Dinner:

    Slow-cooked chicken with sweet potatoes and green beans

    Mixed greens salad with a light vinaigrette

    Evening Snack:

    A handful of berries or a piece of dark chocolate

    Conclusion

    Navigating taste changes and fatigue with Long COVID can be challenging, but with thoughtful strategies and a focus on nutrient-dense foods, you can support your recovery and overall well-being. Experimenting with flavors, simplifying meal prep, and listening to your body’s needs are key to maintaining a balanced diet during this time. Remember, it’s important to consult with a healthcare provider or a registered dietitian for personalized advice and support. At More Spoons Nutrition, we are experts in nutrition for energy-limiting conditions. Book a free discovery call to find out more. We offer nutrition consultations in New Mexico, California, Arizona, and Colorado.

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  • Nutrition Tips for Managing Postural Orthostatic Tachycardia Syndrome (POTS)

    Nutrition Tips for Managing Postural Orthostatic Tachycardia Syndrome (POTS)

    Nutrition Tips for Managing POTS Effectively

    Postural Orthostatic Tachycardia Syndrome (POTS) is a condition characterized by an abnormal increase in heart rate when transitioning from lying down to standing up. This can lead to dizziness, lightheadedness, and fainting. While managing POTS often involves a multifaceted approach, including medications and lifestyle changes, nutrition plays a crucial role in alleviating symptoms and improving overall quality of life. Here are some nutritional strategies for patients with POTS.

    1. **Stay Hydrated**

    One of the most important aspects of managing POTS is staying well-hydrated. Dehydration can exacerbate symptoms, so it’s crucial to drink plenty of fluids throughout the day. Aim for at least 2-3 liters of water daily, but this amount may need to be adjusted based on individual needs and medical advice.

    2. **Increase Salt Intake**

    For many POTS patients, increasing salt intake can help to boost blood volume and reduce symptoms. Sodium helps the body retain water, which can improve blood circulation and decrease dizziness. However, this should be done under the guidance of a healthcare provider to avoid excessive salt intake, which can have other health implications.

    3. **Balanced Meals**

    Eating balanced meals that include a mix of protein, healthy fats, and complex carbohydrates can help maintain steady blood sugar levels and prevent the spikes and crashes that can worsen POTS symptoms. Avoiding large meals and instead opting for smaller, more frequent meals can also be beneficial.

    4. **Focus on Electrolytes**

    In addition to sodium, other electrolytes such as potassium, magnesium, and calcium are vital for maintaining proper nerve and muscle function. Incorporate foods rich in these nutrients, such as bananas, avocados, nuts, seeds, and leafy greens, into your diet.

    5. **Limit Caffeine and Alcohol**

    Caffeine and alcohol can dehydrate the body and exacerbate POTS symptoms. Limiting or avoiding these substances can help manage symptoms more effectively. Opt for herbal teas and other non-caffeinated, non-alcoholic beverages instead.

    6. **Monitor and Manage Blood Sugar Levels**

    Fluctuations in blood sugar can trigger or worsen POTS symptoms. Eating a diet rich in whole grains, fruits, vegetables, and lean proteins can help maintain stable blood sugar levels. Avoiding refined sugars and processed foods is also key.

    7. **Consider Digestive Health**

    Many POTS patients experience digestive issues such as gastroparesis. Eating smaller, more frequent meals and choosing easily digestible foods can help manage these symptoms. High-fiber foods, probiotics, and staying hydrated can also support digestive health.

    8. **Supplement Wisely**

    While a balanced diet is the best way to obtain nutrients, some POTS patients may benefit from supplements. Commonly recommended supplements include salt tablets, electrolyte powders, and vitamins such as B12 and D. Always consult with a healthcare provider before starting any new supplements.

    9. **Listen to Your Body**

    Nutrition is not one-size-fits-all, and what works for one person with POTS may not work for another. Pay attention to how your body responds to different foods and adjust your diet accordingly. Keeping a food diary can help identify any foods that trigger or worsen symptoms.

    Managing POTS requires a comprehensive approach, and nutrition is a critical component. By staying hydrated, maintaining a balanced diet, and paying attention to individual needs, patients with POTS can significantly improve their quality of life. Always work with a healthcare provider to tailor these recommendations to your specific situation and health needs. At More Spoons Nutrition we are experts at providing a comprehensive, integrated approach to your health concerns.