Tag: dietitian

  • 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 — 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 you’re living with a chronic condition like MCAS (mast cell activation syndrome), POTS (postural orthostatic tachycardia syndrome), hypermobile Ehlers‑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.


    🌟 Why Protein Deserves the Spotlight

    For many people, “protein” is just a buzzword from the fitness world. But for those managing complex chronic disease, protein isn’t about bodybuilding — it’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 — key for maintaining stability and mobility. Evidence from a large systematic review/meta‑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 T‑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 “Food Proteins as Functional Ingredients” 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 “energy crashes.” 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 protein‐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
      Protein‑rich foods are also sources of iron, zinc, magnesium, and B vitamins — 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

    • There’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.

    🍁 A Nourishing Fall Recipe: Pumpkin Protein Spice Loaf

    To make this actionable, let’s take the season’s favorite ingredient — pumpkin — 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)
    • Âź cup pure maple syrup (down from ⅓ cup)
    • 2 tsp vanilla extract
    • 2 ½ cups einkorn all-purpose flour (instead of almond flour)
    • 2 scoops Sprout Living protein powder (~30g, replaces ½ cup oat flour)
    • Âź cup oat flour (instead of ½ cup)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips (down from ½ cup) + 2 Tbsp for topping

    Version 2: Almond + Oat + Protein Blend

    • 1 cup pumpkin puree
    • 3 flax eggs
    • Âź cup pure maple syrup
    • 2 tsp vanilla extract
    • 1 ½ cups almond flour (instead of 2 ½ cups)
    • 1 cup oat flour (instead of ½ cup)
    • 2 scoops Sprout Living protein powder (~30g, added)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips + 2 Tbsp for topping

    Instructions 

    1. Preheat the oven to 350 degrees F. Line an 8 ½ x 4 ½ 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 ½ 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, don’t replace more than  ⅓ to Âź of the flour in the recipe with protein powder.

    🥄 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 that’s hearty and protein-packed.
    • Greek yogurt with baked apples: Protein-rich base with seasonal fruit and spice.

    🧡 Final Thoughts

    Managing complex chronic illness is a daily balancing act. While there’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, TomĂŠ 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 me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Questions?

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  • Build-Your-Own Meal Bowls: A Simple Guide to Healthy, Delicious Meals Without a Recipe

    Build-Your-Own Meal Bowls: A Simple Guide to Healthy, Delicious Meals Without a Recipe

    Meal bowls are a fast, flexible, and nutritious way to eat well—perfect for busy days or using up leftovers. Just follow this basic formula!

    Turn Every Meal into a Sensory Adventure
    Elevate your cooking and make every bite more exciting by layering flavors and textures that match your personal sensory preferences. Not only does this make food more enjoyable—it can also give you a little dopamine boost and spark creativity in the kitchen.


    Think of your bowl as a canvas. Mix and match elements like:

    🍨 Creamy 🥬 Crispy 🥩 Chewy 🍓 Juicy 🍯 Sweet 🌿 Fragrant 🍫 Rich

    And don’t forget about texture! Try combining:

    🥜 Crunchy 🧀 Soft 🍬 Sticky 🍪 Crumbly 🍠 Fibrous 🍞 Chewy

    By thoughtfully blending different textures and flavors, you transform a basic meal into a multi-sensory experience—one that delights your brain as much as your taste buds. It’s not just cooking, it’s culinary self-care.

    STEP 1: Pick a Base (Carbohydrate or Leafy Greens)

    ● Brown rice, quinoa, farro, barley
    ● Sweet potatoes, roasted potatoes
    ● Couscous, noodles, or pasta
    ● Tortilla, flat bread
    ● Leafy greens (spinach, kale, arugula) or a mix

    STEP 2: Add Veggies (Fresh or Cooked)

    ● Roasted: carrots, cauliflower, beets, broccoli, butternut squash, zucchini, asparagus
    ● Raw: cucumbers, shredded cabbage, cherry tomatoes
    ● Sautéed or steamed: bell peppers, mushrooms, green beans


    🌈 Tip: Use a mix of colors and textures for flavor and nutrition!


    STEP 3: Choose a Protein

    Add about ½ cup (plant or animal):
    ● Beans, lentils, chickpeas, tofu, tempeh, seeds, nuts
    ● Chicken, turkey, beef, shrimp, eggs
    ● Canned tuna, salmon, or cooked sausage

    STEP 4: Toppers
    ● Avocado slices, nuts/seeds, olives
    ● Cheese or nutritional yeast
    ● Dried fruit or roasted chickpeas

    STEP 5: Finish with a Sauce or Dressing
    ● Hummus, tahini sauce, tzatziki
    ● Dressings: Goddess dressing, vinaigrette
    ● Soy sauce, liquid aminos, teriyaki, poke sauce
    ● Salsa, pico de gallo, pesto
    ● Seasoned dairy-based sauces: yogurt, ricotta, farmer’s cheese
    ● Creamy vegan sauces: coconut cream, blended nuts or seeds

    PRO TIPS:
    ● Prep ahead: Cook grains, roast veggies, and prep proteins in batches.
    ● Mix and match: Keep a few toppings and sauces on hand.
    ● Balance: Try to include each food group for diversity in nutrients.


    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 me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Call us at (575) 201-3344 to schedule your nutrition consultation.

  • Melatonin Beyond Sleep: What ADHD & Autistic Folks Should Know About This Powerful Antioxidant

    Melatonin Beyond Sleep: What ADHD & Autistic Folks Should Know About This Powerful Antioxidant

    As a neurodivergent dietitian, I’ve long been fascinated by how our unique brains interact with food and biochemistry. We often talk about melatonin for its role in sleep, especially since many ADHDers and Autistic folks struggle with falling or staying asleep. But there’s more to melatonin than bedtime routines.

    Melatonin is also a potent antioxidant—helping to fight oxidative stress, a major contributor to inflammation, chronic disease, and even neurodegeneration. Research shows that those of us with ADHD or Autism often have elevated oxidative stress, making this little molecule even more relevant.

    What’s even more exciting? Some plant-based foods naturally contain melatonin. While they won’t replace a supplement in potency, they contribute to your antioxidant defense system—and that’s a win. Here’s what you should know about dietary melatonin, especially in foods like pistachios, lentil sprouts, and kidney bean sprouts.


    The Basics: What is Melatonin?

    Melatonin is best known as the “sleep hormone,” produced in the brain’s pineal gland in response to darkness. It helps regulate our circadian rhythm—our internal clock that tells us when to feel awake and when to rest.

    But melatonin isn’t just about sleep. It’s also a powerful antioxidant, helping neutralize free radicals (unstable molecules that can damage cells and contribute to aging and disease). This antioxidant role makes it especially important in preventing or reducing chronic inflammation, cardiovascular issues, and even some neurodegenerative conditions.


    Why This Matters More for Neurodivergent Folks

    Multiple studies show that people with ADHD and Autism often have:

    • Delayed melatonin production, making it harder to fall asleep at typical times.
    • Disrupted circadian rhythms, leading to irregular sleep-wake cycles.
    • Increased oxidative stress, which can affect brain function, immune regulation, and long-term health.

    For neurodivergent people, these biochemical differences may make melatonin even more vital—not only for sleep regulation but as part of a broader strategy for brain and body health.


    So… Can Food Help?

    Yes—with some caveats.

    Melatonin-rich foods like pistachios, lentil sprouts, kidney bean sprouts, mustard seeds, and grains like wheat do contain measurable amounts of melatonin. While these levels are much lower than supplement doses, their consistent presence in a whole-food, plant-based diet may offer synergistic antioxidant effects.

    Here’s a look:

    FoodApproximate Melatonin per ServingServing Size
    Pistachios~0.000018 grams1 oz (~28g)
    Lentil Sprouts~0.000084 grams1 cup (~77g)
    Kidney Bean Sprouts~0.000041 grams1 cup (~77g)

    For comparison, many supplements contain 1–10 mg (0.001–0.01 grams).

    While the amounts are tiny, when combined with other antioxidants (like vitamin C, E, polyphenols, and omega-3s), they contribute to the body’s overall defense system—especially if you eat them regularly.


    Food First, But Supplements Have a Role Too

    If you’re dealing with significant sleep disruption or inflammation, food alone probably won’t cut it. Supplements—especially at the clinically studied 3-10 mg doses—may be appropriate under guidance from a provider familiar with neurodivergent needs.

    Still, I always encourage clients to use food as a foundation. Think of melatonin-rich foods as part of your antioxidant toolkit—easy to add, helpful in the long term, and supportive of your unique biochemistry.


    Final Thoughts

    As a neurodivergent dietitian, I believe in honoring our differences—not pathologizing them. If melatonin metabolism works differently in our bodies, then let’s work with that. Whether you’re winding down with pistachios, snacking on sprouts, or simply trying to balance your health, there’s power in eating with intention.

    Have questions or want to explore this further? Drop a secure message below—I love geeking out about neurodivergent nutrition.

    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 me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    References

    Meng X, Li Y, Li S, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017;9(4):367. doi:10.3390/nu9040367

    Tordjman S, Anderson GM, Pichard N, et al. Nocturnal excretion of 6-sulphatoxymelatonin in children and adolescents with autistic disorder. Biol Psychiatry. 2005;57(2):134-138. doi:10.1016/j.biopsych.2004.11.003

    Malow BA, Adkins KW, McGrew SG, Wang L, Goldman SE, Fawkes D. Melatonin for Insomnia in Children With Autism Spectrum Disorders. J Child Neurol. 2012;27(5):581-589. doi:10.1177/0883073812438466

    Benedetti F, Bernasconi A, Lorenzi C, et al. Altered circadian rhythms and melatonin secretion in ADHD: Insights and clinical implications. Neurosci Biobehav Rev. 2022;136:104593. doi:10.1016/j.neubiorev.2022.104593

    Wang X, Wang Z, Cao J, Dong Y, Chen Y. Gut microbiota-derived metabolites mediate the neuroprotective effect of melatonin in cognitive impairment induced by sleep deprivation. Microbiome. 2023;11(1):17. doi:10.1186/s40168-022-01452-3

    Zarezadeh M, Khorshidi M, Emami M, et al. Melatonin supplementation and pro-inflammatory mediators: a systematic review and meta-analysis of clinical trials. Eur J Nutr. 2020;59(5):1803-1813. doi:10.1007/s00394-019-02123-0

    Abadi RNS, Jazinaki MS, Bahari H, et al. Impact of Melatonin Supplementation on Glycemic Parameters in Patients with Type 2 Diabetes: A Systematic Review and Meta-analysis. Curr Pharm Des. 2025;31(8):645-657. doi:10.2174/0113816128345623241004080849

  • What is Dopamine Mining?

    What is Dopamine Mining?

    Dopamine Mining in ADHD: A Food-Based Perspective

    What is Dopamine Mining?
    In ADHD, the brain often seeks quick dopamine hits. Foods high in sugar, fat, and refined carbs trigger a fast, intense reward—leading to “dopamine mining,” or over-relying on these foods to feel good.

    Why It Matters:
    This behavior can worsen mood swings, energy crashes, and executive function—making focus and consistency harder.


    Common Dopamine-Mining Foods

    • Sugary snacks (candies, pastries, soda)
    • Ultra-processed carbs (white bread, chips)
    • High-fat + high-sugar combos (ice cream, donuts)

    These hijack dopamine receptors, creating a cycle of craving and crash.


    How to Overcome It with Food

    Goals:

    • Provide steady dopamine support through whole foods
    • Satisfy sensory needs (crunchy, chewy, creamy)
    • Include protein, fiber, and healthy fats to balance blood sugar

    Smart Snack Swaps for Dopamine Balance

    Each of these hits the sweet/chewy/creamy combo while supporting brain chemistry:

    • “Fluffy Yogurt” Bowl:
      Greek yogurt (plain or vanilla), chia seeds, berries, chopped dried figs, a sprinkle of granola or cocoa nibs.
    • Protein Date Rolls:
      Medjool dates filled with nut butter and rolled in shredded coconut or crushed peanuts.
    • Frozen Banana Pops:
      Half bananas dipped in dark chocolate, rolled in nuts/seeds, and frozen.
    • Cottage Cheese + Apple Slices:
      Add cinnamon and sunflower seeds for crunch.
    • Tofu Berry Smoothie:
      Silken tofu, frozen berries, oats, and a dash of maple syrup. Optional: splash of vanilla extract.
    • Nut Butter Rice Cake Stack:
      Almond butter, banana slices, hemp seeds, and a light drizzle of honey.
    • Chickpea Cookie Dough Bites:
      Mashed chickpeas, peanut butter, oat flour, vanilla, mini dark chocolate chips.

    Tips for Long-Term Change

    • Pair carbs with protein/fat to avoid crashes.
    • Satisfy texture cravings (crunch, chew) with nuts, seeds, dried fruit, and whole grains.
    • Don’t restrict—balance is more sustainable than elimination.

    Want to work with a neurodivergent dietitian? Send me a message below. I’m in-network with insurance!

    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 me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

  • 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.


    Want to work with a neurodivergent dietitian? Send me a message below.

  • 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 fascinating—and clinically important—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 nourishment—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 macros—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 nurtured—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


    Want to work with a neurodivergent dietitian? Send me a message below.

    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 me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

  • Low Histamine Coffee Alternatives That Actually Taste Good

    Low Histamine Coffee Alternatives That Actually Taste Good

    If you’ve recently started a low histamine diet, you might be mourning your morning cup of coffee—and I get it. Coffee isn’t just a ritual; it’s a moment of calm (or a much-needed jolt) in a busy day. Unfortunately, coffee is a common histamine trigger—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 routine—without the histamine backlash.

    ☕ Why Coffee Can Be a Problem

    While caffeine itself isn’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 flushing—not exactly the kind of wake-up call you’re looking for.

    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 – Naturally sweet and full of antioxidants, rooibos is smooth and satisfying, especially with a splash of coconut milk.
    • Chamomile tea – 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 – Fresh ginger steeped in hot water makes a zippy, anti-inflammatory drink that also supports digestion.
    • Peppermint tea – Cooling and refreshing, peppermint is soothing for the gut and can be a great mid-morning pick-me-up.

    Latte-Style Drinks: Warm, Creamy, and Comforting

    Looking for something a little richer? Try these coffee-free “lattes”:

    • Golden turmeric latte – Made with coconut or almond milk, fresh turmeric, and ginger. Naturally anti-inflammatory and deeply comforting.
    • Carob latte – 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 won’t spike your histamine levels.
    • Cinnamon-vanilla “steamer” – Heat up some coconut milk with cinnamon and vanilla extract for a cozy, sweet beverage that satisfies cravings.

    Cold Drinks for a Refreshing Boost

    If you’re more of an iced coffee fan, don’t worry—there are cold options too!

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

    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 amounts—just go slow and listen to your body.


    The Bottom Line:
    Letting go of coffee doesn’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 feeling—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.

    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.

  • 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, it’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 calcium—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

    • ½ 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 400°F for 30–35 min.
    3. Steam kale for 2–3 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

    • ž 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 400°F for 25–30 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

    • ž cup cooked chickpeas
    • ½ 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 375°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

    • ½ cup cooked quinoa
    • 1 cup kale, chopped
    • ž cup edamame
    • 1 tbsp olive oil
    • Âź tsp turmeric, Âź tsp garlic powder, pinch of cumin
    • Salt to taste

    Instructions

    1. In a pan, heat olive oil and sauté kale and edamame for 2–3 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

    • ž cup mashed cooked chickpeas
    • 1 tbsp olive oil
    • Chopped parsley, garlic powder, salt
    • 4–6 large lettuce leaves (for wraps)
    • Âź 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

    • ž cup cooked green lentils
    • 1 cup cauliflower florets
    • ½ cup chopped kale
    • ½ cup coconut milk
    • 1 tsp turmeric, ½ tsp cumin, ½ tsp garlic powder
    • Salt to taste
    • ½ cup cooked brown rice

    Instructions

    1. Steam cauliflower and kale until tender.
    2. In a pan, combine coconut milk, spices, and lentils. Simmer 5–7 min.
    3. Add cauliflower and kale, stir, and simmer another 2–3 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!

    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 diet—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, we’re sharing simple, nourishing low-histamine snack options to keep you fueled without the flare-ups.

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

    Steamed Edamame with Sea Salt

    • ~17g protein per cup
    • Eat fresh after steaming; don’t store in fridge long-term

    Hemp Seed Yogurt Bowl (Fresh Only)

    • ½ cup plain vegan yogurt + 2 tbsp hemp seeds + blueberries
    • ~10–12g protein
    • Eat right after preparing (vegan yogurt can build histamine if left out)

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

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

    Tofu Bites – 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

    Lentil or Chickpea Patties – Frozen Then Reheated

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

    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

    Lighter Fresh Snacks (Pair with seeds or protein boosters)

    • Cucumber, Carrot or Bell Pepper Slices + Tahini or Yogurt Dip
    • Fresh Fruit (Blueberries, Cherries, Pears, Apples) – Low-histamine options
    • Sweet Potato Toasts (Made Fresh)
      • Thinly sliced, baked, topped with avocado or tahini

    Lentil or Chickpea Patties (Freezer-Friendly)

    Ingredients

    • ž cup cooked lentils or chickpeas
    • Âź cup oat flour
    • 1 tbsp olive oil
    • 2 tbsp chopped kale or herbs (parsley, dill)
    • Âź 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 (2–3 inches wide).
    4. Bake at 375°F (190°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.

    Freezer Win: Hold their shape and texture well!


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

    Ingredients

    • ½ 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.

    Best chilled or frozen for firmness and freshness.


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

    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.

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

    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 stomach—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 don’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 — 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). It’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 difficult—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, there’s a risk of losing muscle mass along with fat.

    Try this:

    • Prioritize protein intake (aim for at least 20–30g 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.