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rushingtothekitchen

Nov 13

Let’s talk glycemic index – a powerful tool in understanding how different foods affect our blood sugar levels. The glycemic index ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood glucose. High-GI foods cause a rapid spike, while low-GI options provide a more gradual release of energy.

The three main categories:

1. Low-GI Foods (0-55): These foods are digested and absorbed more slowly, leading to a gradual and sustained rise in blood sugar. Examples include most fruits and vegetables, whole grains, and legumes.

2. Medium-GI Foods (56-69): These foods cause a moderate increase in blood sugar and include certain fruits, whole wheat products, and some types of rice.

3. High-GI Foods (70 and above): These foods cause a rapid spike in blood sugar and include white bread, sugary cereals, and certain processed snacks.

Making mindful dietary swaps can be a game-changer to your diet. These choices not only help stabilize blood sugar levels but also contribute to sustained energy throughout the day.

And again, not demonizing any of the foods on the left side. I personally prefer white rice over brown rice and eat it weekly, but I always pair my carbs with plenty of protein and adequate fiber to aid.

Understanding the glycemic index can be useful for several reasons:

1. Blood Sugar Management: For individuals with diabetes or those looking to manage blood sugar levels, choosing low-GI foods can help maintain more stable blood glucose levels throughout the day.

2. Energy Levels: Low-GI foods provide a more sustained release of energy, helping to prevent energy crashes and promoting feelings of fullness, which can be beneficial for weight management.

3.Overall Health: A diet consisting mainly of low to medium-GI foods may contribute to better overall health, as it often includes a variety of nutrient-dense foods such as fruits, vegetables, and whole grains (and don’t forget better skin if you watched my last reel on diet’s effects on acne).

Remember, it's not about strict diets, but rather making informed choices that benefit your health. Small, consistent changes can lead to significant improvements over time.

rushingtothekitchen

Nov 10

What’s the relationship between diet and acne? Quite a bit!

The consumption of fiber leads to the production of short-chain fatty acids, such as byproducts like pyruvate, promoting regulatory T cells (Tregs). These Tregs are crucial in regulating immune responses, a pivotal element in managing chronic skin conditions like acne. 🥦🍏

Additionally, saturated fats have the potential to trigger inflammatory responses, potentially exacerbating acne. 🍔🍟

How about carbs? High-GI diets can worsen acne, while low-GI diets can help reduce breakouts. Simple dietary swaps can transform your skin and promote clarity. 🍝🥗

The Western diet is rich in processed foods, which often drives inflammatory responses and allergic reactions. Transitioning to a Mediterranean-style diet can mitigate these effects, ultimately promoting better skin health. 🥗🍷

Wondering about supplements? Well, firstly a supplement is just that- supplemental. But, curcumin, vitamin D, and Omega-3 fatty acids are key players, along with the importance of probiotics in maintaining a healthy gut microbiome, an essential component of radiant skin. 🌞🍃

Worth mentioning- Enhancing the diversity of your gut microbiome, reducing environmental toxin exposure, and repairing your skin barrier are crucial steps toward healthier skin. 🌿💧

Additionally, there is a consistent increase in acne associated with milk consumption, with a stronger link to non-fat milk. Whey and casein in milk trigger insulin and sebum production, contributing to breakouts. 🥛

In conclusion, our diet plays a significant role in the health of our skin. Making informed dietary choices is key to managing chronic skin conditions and promoting clear, vibrant skin. Remember, it’s not just about what you put on your skin but also what you put into your body that matters. 🍎🥕

Big thanks to the FNCE presenters and slide creators:

Ian Myles, MD, MPH, Robyn Johnson MS, RDN, LD and Jennifer Burris PhD, RD, CSSD, CDCES, CNSC

rushingtothekitchen

Nov 6

Weekend in photos

rushingtothekitchen

Nov 3

Your nutrition journey consists of different phases, each with its own purpose: you may be dieting, reversing or sitting and living at maintenance. As a nutritionist, far too often I see people living in prolonged caloric restriction, simply due to food choice. But why?

The pervasive influence of diet culture and societal pressure to maintain a slim physique can encourage people to stay in a low-calorie phase long-term, even if it's not sustainable or healthy.

Lack of knowledge or guidance: Some individuals may not have access to proper nutrition education or guidance from qualified professionals, leading them to follow low-calorie diets out of ignorance or a lack of understanding about nutrition.

Perceived health benefits: Some people may believe that a low-calorie diet is the key to overall health when in reality its leading to poor vitamin and mineral intake, a lack of fiber, and can jeopardize both hormonal and thyroid health.

Let's explore how dietary swaps play a role in these phases.

Deficit- reduction of overall calories

In the deficit, you're actively cutting calories to lose weight. This is where you can make strategic swaps for lower calorie items, like choosing egg whites instead of whole eggs, or utilizing olive oil spray versus olive oil, adding in more voluminous low calorie veggies. And while these dietary swaps can be helpful, it’s important to remember you are not meant to live in this phase.

Reverse Dieting- Gradual Increase

During a reverse, your goal is to increase your calorie intake slowly to work your way back up to maintenance. This phase is optional, but super handy if you are not used to a maintenance intake. In this phase, someone might be gradually transitioning to include more calorically dense items versus the low cal swaps.

Maintenance - Balance & Sustainability

Finally, in maintenance, you aim to find balance and sustainability. This is where you can choose the option that suits your taste and goals but you provide you with a bit more caloric density so you are not living in a deficit.

Understand that your nutrition journey is a dynamic process, but it is not meant to be low calorie for long term.

rushingtothekitchen

Oct 31

Things you’ll notice about my meals 👇🏻

I always focus on large meals. These meals are each a minimum of 650 calories. I personally prefer large meals versus snacking every so often, so I eat 3 times a day. If I have dessert, it is always right after my meal.

I always pair an animal protein with a plant based protein. This is a tip I give to all my clients! Not only does this help me keep my protein high, but it ensures I am getting adequate carbs and fiber in each meal.

Breakfast- Greek yogurt + whole grains (granola + the Dave’s Killer Bagel)
Lunch- Bison + chickpea pasta
Dinner- Chicken + quinoa

I include protein, carbs, fats and fiber with every single meal. This ensures I am satiated, properly absorbing vitamins and nutrients and do not need to snack in between meals.

I aim for at least 15 different plant foods in my day (not to be confused with servings). This ensures variety and optimal gut health.

I personally do not track macros anymore, but I utilize the Build Your Plate method from @movesbymadeline @madeline_moves .

I have ZERO restrictions. Moderation is key! Instead of going cold turkey on the halloween candy, allow yourself some treats in a controlled and mindful way. This can help you satisfy your sweet tooth without spiraling into a sugar overload.

Remember, Halloween is a time for fun, so enjoy your treats and understand there’s no shame or guilt around any food!

Have a happy and safe Halloween!!

rushingtothekitchen

Oct 30

Running has taught me to appreciate the patience needed for progress.

Results takes TIME, much like the journey to long-term fat loss.

We all want quick fixes and instant gratification, but the truth is that sustainable change doesn’t happen overnight. It requires patience, consistency, and a steadfast commitment to your goals.

Patience: Rome wasn’t built in a day, and neither is your health. Understand that meaningful fat loss takes time. It’s a marathon, not a sprint. Be patient with yourself, and remember that it’s okay to progress at your own pace.

Consistency: Small, daily actions add up to significant results over time. Stay consistent with your healthy habits, even when you don’t see immediate changes. Consistency is the key to building lasting, positive changes in your life. My clients who have the best progress didn’t get there in 4 weeks, they got there in YEARS.

Setting Realistic Goals: Keep your goals realistic and achievable. Unrealistic expectations can lead to frustration. Celebrate every small win along the way, and remember that success is the sum of all your daily efforts.

Focus on Lifestyle: Instead of crash diets or extreme exercise regimens, focus on developing a sustainable, healthy lifestyle. It’s the changes you can stick with that will make the biggest impact in the long run.

Learn from Setbacks: There will be days when you stumble or face setbacks. Embrace these moments as opportunities for growth. It’s not about being perfect; it’s about getting back on track and learning from your experiences.

In the end, it’s a journey. And each day you choose health and consistency, you’re investing in your future self. Be kind to yourself, stay focused, and trust the process.

rushingtothekitchen

Oct 25

Move over chicken noodle, chicken gnocchi soup is here to stay.

Recipe on the blog!

rushingtothekitchen

Oct 24

Far too often I hear people talk about mindful or intuitive eating, with no context of what it is or entails.

Mindful eating is a practice that involves paying full attention to the experience of eating, both in terms of the food itself and the process of consuming it. It is a concept rooted in mindfulness, which is a form of meditation and mental discipline that focuses on being fully present and engaged in the moment. Mindful eating encourages you to be conscious of what, when, why, and how you eat.

Listen, I get it. Life is fast-paced and sometimes it feels like there's no time for a leisurely meal or to even stop and think, “Am I enjoying this?” But here's the thing, mindful eating isn't about extra time; it's about embracing the moments you do have with your food.

A meal is simply not just about taste; it's about being present. Being in tune with your body's hunger and fullness cues.

Mindful eating reminds us that food is more than just fuel; it's a source of joy and connection. So, take a moment to put down your phone, turn off the TV, savor your next meal and more importantly, listen to your body’s response to it.

rushingtothekitchen

Oct 23

Working on my Gut Health Guide and I want to know your top gut health related questions to include in the ebook!

Let me know questions or topics you want to see covered in the comments below!

rushingtothekitchen

Oct 19

Impact of ultra processed foods (UPF) on dietary patterns, appetite regulation and health outcomes

Defined by NOVA, UPFs are ‘formulations of ingredients, mostly of industrial use, that result from a series of industrial processes (hence “ultra-processed”), many requiring sophisticated equipment and technology. The purpose of the manufacturing is to create a highly profitable and palatable product.

Consumption of UPFs has been consistently increasing driving increase of obesity, T2D, cardiovascular risks and mortality and more.

But, why do people consume UPFs ?
-availability
-makes eating easy
-cost is low
-highly palatable  
Keep in mind social determinants of health drive consumption
-education assess and quality
-economic stability
-social and community context
-health care access and quality
-Neighborhood and environment

So, how do UPFs affect hunger and satiety signaling?

Due to its very quick absorption, there’s a blunted response of PYY and GLP1 (these are satiety/fullness signaling gut hormones) which leads to reduced satiety signaling. This leads to overconsumption of UPFs. 
Think of it this way, when fiber makes it to colon, good bacteria can feast! They create short chain fatty acids and this plays a large role with satiety. Meaning diets lower in fiber (and therefore high in UPFs) result in lower short-chain fatty acids, and more frequency of over eating. When UPFs make it to the best spot for good gut bacteria to come out and feast (the ilium), there’s nothing left of them. Meaning your gut bacteria is left with no foods.

This can lead to gut dysbiosis, obesity, T2D, cardiovascular diseases and more.

So, what can we do?

Learn how to identify UPFs and find non-UPF alternatives and most importantly, understand the health risks at play with consumption of UPFs. Focus on creating your diet around NOVA’s categories 1-3.

*No Rice Krispy Treats were harmed in the making of this video*

Big thanks to the FNCE presenters
Paula Quatromoni, DSc, RD
Filippa Juul, PhD, MSc
Megan Baumler, PhD, RDN

rushingtothekitchen

Oct 17

Bronde for fall? Groundbreaking

rushingtothekitchen

Oct 16

Healthy and sweet treats at Costco!

Save this reel and comment some of your favorite healthy, sweet treats

rushingtothekitchen

Oct 13

Would you do XYZ if there was no weight loss to come from it?

This topic was brought up at FNCE in a session about obesity.

Far too often, I see people create habits that are strictly focused on a deficit phase or successful weight loss. And while that’s fantastic and helpful, far too often I see people stop these habits when the deficit is over or when the weight loss is achieved.

So, where does that leave them?

Typically, with a road straight back to the past, which can create a chronic cycle of constantly losing and then gaining the same 5 lbs over and over again.

But, why does this happen?

Because the habits created for the phase weren’t sustainable for life. Because the goal was short term.

When you create habits for an “end goal weight” or the “end” of a 12-week deficit, you are dividing short-term from long-term.

Remember, it’s going to years to get to your goals, not 12-weeks.

There’s a big difference from a client who comes to me saying, “I want to lose 10 lbs” or “I want to be shredded” versus another who says, “I want to improve my health and feel like myself again”.

Guess which one has long-term success?

So, I encourage goals to be focused on health and sustainability, versus an end weight or physique.

Having a ridiculously high step or cardio goal, eliminating foods or entire macronutrient groups, fasting for long hours, saying no to eating out, etc are all habits that might help you shed some weight, but can you (better question, will you) sustain these for life? Probably not.

Perhaps try setting more realistic habits like
-Taking a walk outside daily, opting for the stairs when you can, or walking 5 min after each meal
-Building balanced meals with protein, carbs, fats and plenty of fiber
-Move your body in a way you enjoy
-Drink one glass of water before you touch your coffee
-Get in bed 30 mins earlier with a book

It doesn’t have to be drastic to be achievable. It’s simply about setting better goals and lifestyle habits.

rushingtothekitchen

Oct 10

Day two of FNCE

Started the day with a seminar on optimizing IVF outcomes with nutrition and lifestyle, which I really loved.

Then, we checked out some more vendors at the expo, aka got more snacks, before heading to lunch. I had a tuna bowl and Heather had these handrolls, but I must say, our dessert was a bit more memorable. Hope this shows you that dietitians and nutritionists still eat sweets. All about balance.

Heather and I tried to divide and conquer the sessions, so my next seminar was on the female and male athlete triad, basically the repercussions of energy deficits in athletes, which I wrote a few papers on in grad school.

My last seminar was all about how out age impacts gut health. While I was in this, Heather was in a seminar about writing and testing recipes!

Comment and tell me what seminar you want to hear about first!

rushingtothekitchen

Oct 9

Day one of FNCE! Heather and I are here representing @movesbymadeline so we can bring you the latest science and research around nutrition.

To be honest, we are both in Heaven here. It’s like being back in school, but with no papers or a thesis 😂

Comment and let me know what session you want to see me discuss first!

rushingtothekitchen

Oct 4

Fall recipe planning! Comment below what y’all want to see!!

rushingtothekitchen

Sep 27

The reason your diet didn’t work

It doesn’t consider YOU.

To be honest, I could list about 10 more reasons your diet didn’t provide the results it promised. But I believe these three hold the most weight.

Time after time, I have clients come to me saying they have tried it all; south beach, Atkins, keto, paleo, weight watchers, carnivore, etc. only to realize any results were quickly short lived or non-existent.

But why?

A majority of the time, these popular diets are far too restrictive, unsustainable, lack education and don’t consider YOU.

To me, the biggest thing that needs to be considered with a deficit is the person going into one. We have to establish your nutrition history, your dietary preferences, your lifestyle and routine. Remember, what works for Sally will not work for Bob, so stop trying to squeeze into a puzzle piece that wasn’t shaped for you and work on finding a program that encourages you to still live your life, but teaches you how to do so in a way to support BOTH your health and goals.

rushingtothekitchen

Sep 26

Upcoming travel? Same! Here are some protein-packed travel snacks to stay consistent with your protein goals.

A few favorite and handy options are

Packets of tuna
Protein oats
Hard boiled eggs
Jerky or deli meat roll ups with string cheese
Roasted chickpeas, lentils, edamame
Protein granola to easily add to any high protein yogurt
Chia and pumpkin seeds
Protein shakes
Protein bars
Powdered protein pre-portioned into ziplock baggies

The wasabi edamame were phenomenal by the way!

Tell me some of your favorite protein-packed travel snacks in the comments below! Then tell me where you’re headed next? I leave for DC on Friday!

rushingtothekitchen

Sep 24

It should really be called the big pizza, because that’s all we ate 🍕

Surprise birthday weekend in NYC, highly recommend 🗽🚕

rushingtothekitchen

Sep 21

@madeline_moves stories really got me thinking about the false promises I see a lot of programs offer. Promises of a “bikini ready body”, promises of “bridal body bliss” or of a “leaned and toned physique” in X amount of weeks.

While these promises might sound incredible and might be what you are looking for, they are undermining the years it takes to get to the end goal.

A majority of the time, the programs are drastic and unsustainable, resulting in results that are short lived. Often, they result in compromised biofeedback from inadequate calories and overtraining. One may have strong or ravenous hunger, low energy, poor performance in workouts, poor digestion, poor sleep quality, be more prone to sickness and injury, etc. These are all red flags of a program and it needs to be your first sign that the program and any results from it are not only unsustainable, but unhealthy.

Instead, a program should focus on sustainable habits and education that you can use for life. It should encourage results are not led by aesthetics alone, but rather on improvements in biofeedback and health markers, your relationship with food and exercise, and knowledge on evidence based protocol to sustain fat loss and build muscle.

Anything worthwhile takes time. Fat loss doesn’t need to be hard, but it should be slow. So, remember that before you swipe your credit card for false promises.

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