dietitian

6 Nutrition Tips for Your Slow Girl Era Remember when we used to hit the ground running into the new year, obsessing over every morsel we put into our bodies and pushing ourselves in the gym daily? A successful “New Year, new me” was usually measured by how ready our bikini bodies were by Spring Break. Now, we’re in our slow girl era. We replaced “no pain, no gain” with a “do what feels good” attitude to embark on a journey to long-term, sustainable wellness. There’s a place for pushing ourselves, but we’re paying closer attention to our bodies to give them the balance they need. We can adopt the same attitude for nutrition. It all comes down to nourishment over restriction, and joy over guilt. After years of constantly being told we need to micromanage what we eat, pivoting into a lifestyle with more food freedom feels…wrong. But freedom is the key to sustainable change, and small changes can have a big impact. 6 nutrition moves for your slow girl era These changes are low effort, but highly rewarding. 1. Get more fiber ICYMI, fiber is the star of 2024. Why? Because only 5 percent of Americans eat the recommended amount. FIVE PERCENT. As major health issues like colon cancer rise among young adults, there’s a good chance that our lack of fiber plays a role. First, take a hard look at how much fiber you’re actually getting in a day. The USDA recommends getting 14 grams per 1000 calories, or around 25 grams per day for the average healthy female and 38 grams for males. Most of us are only getting 10-15 grams per day, thanks to processed foods that often strip fiber and the lack of fruits or veggies in our diet. But it’s okay. We can fix it! Here are some of my favorite high-fiber foods that are easy to mindlessly add to meals and snacks: Berries – A cup of raspberries packs around 8 grams Avocado – Around 5 grams per 1/2 cup Beans – 5 grams per serving Nuts – Around 3 grams per ounce Oats – A 1/2-cup serving of dry, quick-cook oats gives you 4 grams of fiber. Add some berries, nuts, and seeds to that and you’re starting your day strong on the fiber front   Oh, and definitely try this PB&J Smoothie, with 9 grams of fiber! 2. Add some color A little color might be the simplest way to boost nutrition on your plate. And I have some low-effort additions to keep on hand because we’re not trying to add more stress (or mess). Frozen veggies – The easiest route here is to buy the ones in a steamable bag, like green beans or carrots. These heat up in minutes, require little to no prep but also leave plenty of room for creativity. Fresh herbs or microgreens – You can elevate almost any food with fresh herbs. Microgreens easily add vitamins, minerals, and antioxidants. Citrus – Use lemon, lime, and orange juice for flavor. This might not physically add color to your meal, but it will certainly brighten up the taste and add a little vitamin C. Avocado – We love it for its fiber, healthy fats, and flavor. Edamame – Easy to steam from frozen and packed with protein, fiber, and color. Butternut squash puree – Cook and puree, then freeze in ice cube trays. Later, you can add these little nutrition-packed cubes to soups or sauces. 3. Try something new With Google, Pinterest, IG, and TikTok at our fingertips, we have an endless source of new recipes and cooking tips. It’s time to actually try one of the recipes you have saved or screenshotted! Or, just buy that new high-protein snack from Trader Joe’s you saw. Maybe you’ll try a new restaurant or two in your area. Just try something new. Keep it light and fun. 4. Up your snack game Snack time is the best time, and also an important time to add value to what you’re eating. Pay attention to your midmorning or 2pm snack – How you feel before, during, and after. You should feel satisfied and have a slight boost of energy after! If not, it’s time to up your snack game. First, let go of the idea that snacks must be less than X amount of calories to count as a snack. Your overall daily intake is what counts in the long run (if calorie balance is even a concern for you right now), and we all know what happens when you choose a snack based on the lowest amount of calories… You end up going back for another snack later. So make it count! Protein and fat are key to a snack that does what snacks are supposed to do! Bonus points if they have fiber. Some of my favs include: Toast with banana and peanut butter Apple with cheese Veggies and crackers with hummus Protein popcorn Greek yogurt parfait DIY trail mix with nuts, dried fruit, and chocolate     5. Try (gentle) meal prep Meal prep feels hardcore, but even the smallest steps make a difference. It doesn’t have to be about preparing food so you’ll stick to a meal plan. For me, meal prep has turned into a time-saving hack and a way to avoid skipping meals or resorting to foods that don’t even satisfy me amid my chaotic day. Wash and prep veggies, cook and shred chicken (or whatever protein source you love), portion out yogurt for breakfast parfaits or oatmeal to speed up your morning routine, experiment with chia pudding and overnight oats, or try hardboiled eggs in the air fryer. Even simpler – Stock your freezer with frozen veggies, keep canned beans in your pantry, and lean on “convenient” foods like bagged salad mixes, chicken nuggets, lentil pasta, and fortified sides like Goodles mac n’ cheese. Make meal prep less about creating more work for yourself, and more about cutting corners! Future you will thank

Is it Actually Bad to Drink Coffee on an Empty Stomach? One thing about me is that I drink a cup of coffee before I do anything else in the morning. And sometimes…I’m drinking it on an empty stomach. Don’t come for me! I never claimed to be perfect. Besides, I’m not doing it on purpose – I am DEFINITELY a breakfast girly. I’ve just fallen into a habit of drinking coffee while I work before my kids wake up (read: while it’s quiet). I’ve seen Instagram posts and TikToks denouncing coffee without food, claiming I’ll ruin my hormones, derail my blood sugar, and spiral into anxiety. But is drinking coffee on an empty stomach actually bad? Let’s find out. Coffee and digestion We all know the joke about running to the bathroom after finishing a morning cup of coffee. Not everyone experiences something quite THAT dramatic, but coffee can have a serious impact on your digestive system. Coffee stimulates stomach acid and bile production and gets the intestines moving. The increase in stomach acid could aggravate symptoms for people with GERD. Some researchers hypothesize that drinking coffee regularly lowers the pressure of the sphincter in your esophagus, causing reflux. Fun fact: Coffee is so good at stimulating the intestines that researchers call it a low-cost method to prevent intestinal paralysis following abdominal surgery. Coffee and anxiety Sometimes I feel like I’m literally about to lift off after I drink coffee. It’s not a feeling of productive energy (although that would be much more ideal). It’s anxious energy. So at least for me personally, this claim seems to be true. Caffeine is a stimulant, which means it increases activity in the nervous system and increases the circulation of chemicals like cortisol, a stress hormone. While it has some positive effects like improved cognitive function, it may also increase symptoms of anxiety for people diagnosed with anxiety and panic disorder. Caffeine binds to certain adenosine receptors that help regulate neurotransmitters like serotonin and dopamine, which could contribute to anxiety symptoms. Hormones Is drinking coffee on an empty stomach wrecking your hormones? What does that even mean? Some experts say that caffeine could affect estrogen and progesterone levels, especially for those diagnosed with hormonal disorders such as PCOS. An imbalance of these hormones could cause heavy periods, skin issues, fatigue, and more. Caffeine also increases cortisol circulation, which could increase long-term inflammation. More research is needed to say for sure if coffee causes a long-term cortisol increase, or any related effects. One randomized trial found that caffeine affects cortisol differently between men and women (and women are far less researched) and that caffeine did not increase cortisol as much in the absence of stress. While avoiding coffee on an empty stomach may help slow the absorption of caffeine, it may be more important to consider how much caffeine you’re ingesting per day. Not all coffee is the same Remember, there are a lot of different types of coffee: Drip, French press, instant, espresso, etc. An 8-oz cup of traditional brewed coffee has an average of 95mg caffeine, while a 7.7 oz coffee pod in my Nespresso has closer to 200mg (explains the feeling of lifting off when I drink it). On the same note, drinking an Americano with no milk or sweetener may affect you differently than a fully sweetened PSL made with whole milk. If you’re noticing negative side effects after drinking coffee, start paying attention to the type you drink. It might be easier than you think to alter what you’re drinking or simply add to it instead of giving it up completely. It might help to eat (or drink) something If you just don’t feel great after drinking coffee on an empty stomach, you’re feeling anxious, experiencing insomnia, or you notice your energy levels dropping mid-morning, there are a few things you can try. Of course, you could try half-caff or even forgo coffee altogether. But if you’re not ready to part with your morning cup, you can try pairing it with food. Try eating breakfast before you drink coffee You might notice a real difference in how you feel by simply eating breakfast before you drink coffee. Or, at least eat while you sip. Here are some light, easy ideas for what to eat. Toast with peanut butter or avocado Hardboiled eggs Yogurt with granola (we love this recipe) Fresh fruit Cheese Protein pancakes   Eating before you finish a cup of coffee may also help you pack in more nutrition for the day. For many of us, caffeine suppresses the appetite and as a result, you may sacrifice a nutritious, protein-rich breakfast by drinking coffee first. This may seem like NBD, but skipping an entire meal can have a major impact on your daily intake. So keep that in mind! Easy add-ins for your morning coffee If eating a full breakfast is just not happening and you’re noticing increased anxiety or an energy crash not long after your coffee, it might be worth experimenting with easy add-ins to slow the absorption of caffeine. Here are some ideas to give your coffee a little “oomph” if you’re skipping breakfast. These mix-ins may help curb some digestive side effects of coffee, avoid blood sugar crashes, and (my fav) provide a little extra nutrition. Milk – Depending on the type, this can add protein and fat to slow caffeine absorption and keep you full. Protein – Add a scoop of powder or use your favorite premade shake as a yummy creamer. Collagen – Some people prefer to use collage peptides instead of protein powder! Collagen is often flavorless and undetectable in coffee. Coconut oil – Not my favorite, but one way to add healthy fats into your morning. Turn your coffee into a smoothie – If you’re into cold coffee, blend it with a frozen banana and some protein for a creamy, tasty shake.   Is it bad to drink coffee on an empty stomach? I’m going to give you everyone’s