Dietitian to Kitchen RSS



Gluten Free?

First society demonized fat then carb- and now we have moved on to gluten. Gluten free diets seem to be a major up and growing craze! 86% of Americans claim that they are gluten sensitive which has led most resturants and grocery stores to start accommodating. However, it is proven that only 1% of people are actually wheat sensitive! That means 85% of the people following a gluten/wheat/grain free diet are doing it for no reason. They are falling into the media’s trap that has convinced us that gluten is bad- the cause of weight gain, low energy and inflammation. While gluten may cause this effect in some people, its only very few! Most of us can and should include...

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Let’s Talk Paleo.

      I hate dieting. I truly do! Just the idea of being restricted in any form or fashion regarding the foods I can or cannot eat makes me cringe. However, if I was forced to choose one diet to follow, Paleo would definitely be my go-to. Some diets emphasize restricting all carbs, all fats or greatly increasing protein- which are all very poor dietary choices! Paleo thankfully does not encourage any of those, yet promotes a healthy balance of all three macronutrients (carbs, protein and fat) which is a good basis for any meal plan. I love that the paleo diet encourages eating fresh, whole foods from nature with little, to no, processed items. I believe every meal...

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Eating Without a Diet: Step THREE

            We have discussed the idea of dropping “good” and “bad” food labels as well as learning how to listen to and honor hunger sensations and food cravings. In the third and final step of eating without a diet we will discuss how to find balance in our lives with food! Of course we want to eat whole foods, from nature most of the time! Think fresh fruit, vegetables, whole grains, lean meats and low fat dairy. But we also need to leave room in our meal plans for fun foods such as cake, cookies and pizza! A balanced diet is one that includes ALL foods which can be eaten when the body is craving...

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Eating Without a Diet: Step TWO

         Step one of breaking out of the diet cycle mentality was to stop labeling foods as “good” or “bad” and instead adopting an all foods fits eating plan! Have you been able to drop your personal opinions or society promoted beliefs around foods? Or has it been hard for you to look at a cookie and think, “hmm… even that can fit into my eating plan in moderation”? I know it’s a strange concept to think that chips, pizza and cake can fit into a balanced diet, but I promise you it all can when eaten in moderation! Once you have adopted this mentality, it is time to move on to step two in breaking out...

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Eating Without a Diet: Step ONE

     The dieting cycle typically goes something like this: start diet A, restrict calories/foods, lose weight (usually from water or muscle), feel deprived/hungry, crave restricted foods or calories, give in to overeat said restricted foods or calories, feel guilty for “failing” at diet A, give up diet A and regain weight (sometimes plus more) so start diet B. Then the process continues!             This vicious diet cycle is getting us no where and is actually harmful to our health long term. So let’s give up the dieting mentality and start learning how to eat without the fad plans! But where do we start?             I want to start by first encouraging you to stop labeling foods as “good” or...

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