More Spoons Nutrition

Tag: dietitian

  • 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.

  • 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

  • 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.

    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, 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

    • ¾ 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

    • ¾ 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
    • ¾ cup edamame
    • 1 tbsp olive oil
    • ¼ tsp turmeric, ¼ 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

    • ¾ cup mashed cooked chickpeas
    • 1 tbsp olive oil
    • Chopped parsley, garlic powder, salt
    • 4–6 large lettuce leaves (for wraps)
    • ¼ 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

    • ¾ 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!

    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 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)

    1. Steamed Edamame with Sea Salt

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

    2. 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)

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

    • ~9g protein per ¼ cup
    • Great shelf-stable, no prep required

    4. 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

    5. 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

    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

    🟡 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) – Low-histamine options

    9. Sweet Potato Toasts (Made Fresh)

    • Thinly sliced, baked, topped with avocado or tahini

    Lentil or Chickpea Patties (Freezer-Friendly)

    Ingredients

    • ¾ cup cooked lentils or chickpeas
    • ¼ cup oat flour
    • 1 tbsp olive oil
    • 2 tbsp chopped kale or herbs (parsley, dill)
    • ¼ 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 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.

  • 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 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. 

  • Registered Dietitian or Nutritionist: What is the Difference?

    Registered Dietitian or Nutritionist: What is the Difference?

    Understanding the Role of a Nutritionist

    When it comes to nutrition and dietary advice, you might come across two common titles: Registered Dietitian (RD) and Nutritionist. While these terms are often used interchangeably, they represent distinct qualifications, roles, and scopes of practice. Understanding the differences can help you make informed decisions about your health and who to seek for dietary guidance.

    Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN)

    A Registered Dietitian (RD) or Registered Dietitian Nutritionist (RDN) is a healthcare professional who has met stringent educational and professional requirements. Here’s what sets RDs apart:

    1. **Education and Training:**

    • RDs must earn at least a bachelor’s degree in nutrition, dietetics, or a related field from an accredited university.
    • They are required to complete a supervised practice program, often referred to as a dietetic internship, which includes at least 1,200 hours of hands-on training in clinical, community, and food service settings.

    2. **Certification and Licensing:**

    •  After completing their education and internship, RDs must pass a national examination administered by the Commission on Dietetic Registration (CDR).
    • Many states in the U.S. also require RDs to obtain licensure or certification to practice, ensuring they meet state-specific standards.

    3. **Scope of Practice:**

    • RDs are qualified to provide medical nutrition therapy, which involves creating and managing nutritional plans for individuals with specific health conditions such as diabetes, heart disease, and gastrointestinal disorders.
    • They work in a variety of settings, including hospitals, clinics, private practice, public health organizations, and research institutions.

    4. **Continuing Education:**

    • RDs must engage in ongoing professional education to maintain their credentials and stay current with the latest nutrition science and practices.

    Nutritionist

    The term “Nutritionist” is less regulated and can have varying meanings depending on the context and location. Here are some key points about nutritionists:

    1. **Education and Training:**

    • The educational background of nutritionists can vary widely. Some may have formal education in nutrition or related fields, while others may have obtained their knowledge through self-study or short-term courses.
    • There are no standardized educational or training requirements for someone to call themselves a nutritionist, leading to a wide range of qualifications.

    2. **Certification and Licensing:**

    •  Unlike RDs, nutritionists are not required to pass a standardized national exam or complete a dietetic internship.
    • Some states have specific regulations and certifications for nutritionists, while others do not regulate the title at all. As a result, the credibility and expertise of nutritionists can vary significantly.

    3. **Scope of Practice:**

    •  Nutritionists can provide general nutrition advice and create wellness programs, often focusing on weight management, sports nutrition, and overall healthy eating.
    • They may work in settings such as wellness centers, gyms, and private practice.

    4. **Titles and Certifications:**

    • Some nutritionists may pursue additional certifications from professional organizations, such as Certified Nutrition Specialist (CNS) or Board Certified in Holistic Nutrition (BCHN), which require specific education and experience.

    Choosing the Right Professional

    When deciding between a registered dietitian and a nutritionist, consider your specific needs and the qualifications of the professional:

    • **Medical Conditions:** If you have a medical condition that requires specialized dietary management, a registered dietitian is typically the best choice due to their rigorous training and ability to provide medical nutrition therapy.
    • **General Nutrition Advice:** For general advice on healthy eating, weight management, or lifestyle changes, a nutritionist with credible qualifications and experience can be a good option.
    • **Credentials and Experience:** Always check the credentials, education, and experience of the professional you are considering. Look for those who have certifications from reputable organizations and a solid track record in the field.

    While both registered dietitians and nutritionists play important roles in promoting healthy eating and lifestyles, their qualifications, training, and scope of practice differ significantly. By understanding these differences, you can make informed decisions about which professional is best suited to meet your nutritional needs and health goals. Always ensure you choose a qualified expert who can provide safe, effective, and evidence-based dietary guidance.

    At More Spoons Nutrition we are registered dietitian nutritionists with many years of experience managing complex health conditions. We are experts in our field and credentialed by the the Commission on Dietetic Registration, licensed in New Mexico, and possess additional training and experience in functional nutrition and medicine.

  • 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.

    Book a Discovery Call