Wendy

Living Authentically w/ Emily Kyle

February 6, 2019 by Wendy Leave a Comment

Do you ever struggle with being your true self in either your work or personal life? [Raises hand.]

That was the case with this week’s podcast guest, Emily Kyle. As a nationally recognized media dietitian, Emily felt like she wasn’t living an authentic life in the way she was practicing nutrition.

Recently, she decided to do something about it and “came out” about who she really was in a powerful 3,000-word blog post. (A post that had us up an hour past our bedtime reading and nodding through the whole thing.) In this episode, we talk about Emily’s journey to living authentically as a wellness professional.

If you’ve ever struggled with authenticity, you definitely want to tune into this episode.

In this episode, we’ll talk about:

Tips for embracing who you are and living an authentic life
How Emily became interested in nutrition and how she grew to love the field
Her experiences with feeling conflicted about intuitive eating and health at every size
Why she doesn’t identify as an anti-diet dietitian
Where Emily is now with her nutrition approach
& MORE!

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Resources:

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Our podcast is released every week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

PSA: Healthy Eating Should Include Mental and Social Health, Too

February 5, 2019 by Wendy Leave a Comment

As a dietitian, I’m not paying much attention to what you eat (unless you’re my client, in which case you’ve asked me to do just that). But what I do notice is how people eat, what their relationship with food is like, and whether external rules govern the way they eat. So when I hear things like “cookie = bad” and see subsequent shame or guilt associated with eating it, I get concerned. Even though many people think dietitians are the “food police,” I’m way less interested in policing what people eat and much more interested in helping people gain a broader understanding of what constitutes healthy eating. In fact, at least half of what I do as a dietitian is help folks cultivate a healthier relationship with food, not restrict their diets.

This is because healthy eating isn’t just about nutrition. Yes, food has nutritional value and can have important ramifications on health. But food is also a source of pleasure, a way to celebrate life events and connect with friends and loved ones, and the centerpiece of many cultural traditions.

When we look at food only as something to be restricted and controlled in order to lose weight or “be healthy,” it can backfire. Not only does this mindset lead most people to feel deprived (which can lead to bingeing later on), having this relationship to food also causes you to miss out on important things that we all need for our mental health. From lunch with a coworker that energizes you for the rest of the day to dinner with your best friend to the afternoon cookie on a bad day, food and food-related events play central roles in how we connect with other people and with ourselves. Missing out on enough of what food has to offer in the pursuit of healthy eating and “wellness” can strip the joy out of one of life’s greatest pleasures.

Head on over to SELF right now to read the full article on PSA: Healthy Eating Should Include Mental and Social Health, Too

The Importance of Culturally Sensitive Nutrition Advice

January 31, 2019 by Wendy Leave a Comment

Although we have seen more people of color enter the field since I started practicing dietetics five years ago, the diversity rates are still abysmal and the inclusion needs to be happening at a faster pace. People often think of diversity as obligatory checkboxes without realizing that it actually enhances our organizations and makes us better providers. When more cultures are represented, we’re able to connect with patients on a more meaningful level. Because of the lack of diversity in the field, health and nutrition resources are not always inclusive.

I think that when it comes to food and nutrition media, the problem is worse. Wellness is typically equated to a naturally thin, able-bodied, blonde woman striking yoga poses or drinking a green smoothie in a remodeled white kitchen. This is unfortunate because it excludes so many people who don’t identify with that narrative. We need to do a better job of including practitioners of color in the healthcare conversation by being inclusive when deciding who to invite to speak on panels or who to feature on our platforms.

Head on over to SELF right now to read the full article on Your Nutrition Advice Won’t Help if It’s Not Culturally Sensitive

Ethical Style w/ Katie Pruett

January 30, 2019 by Wendy Leave a Comment

I used to think the idea of sustainable fashion was out of my reach. Because…who can afford to spend $96 on a t-shirt?

This week’s podcast guest completely change my mind. I realized that sustainable clothing can actually be cheaper than fast fashion, and in some cases, free.

Today we’re talking about ethical style with Katie Pruett. Katie turned her love for people, storytelling, and fashion into Ethical Style Journal–a print and digital magazine for conscious fashion. The magazine was born from the idea that shopping sustainably should be fun and accessible. Tune in to hear our conversation with Katie on how to be a conscious consumer.

In this episode, we’ll talk about:

How Katie got involved in ethical fashion
Her process for creating her gorgeous magazine, Ethical Style Journal
How sustainable clothing can be accessible to all, especially those who can’t afford a $96 t-shirt
Why Katie chose to feature people of color within the sustainable fashion space
The biggest misconception people have about sustainable fashion
Katie’s personal approach to clothing/style PLUS her favorite ethical brands and go-to fabrics
Tips for someone who wants to be more sustainable with fashion but doesn’t know where to start and doesn’t have a huge budget
& MORE!

SHOUT OUT TO OUR SPONSORS:

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Resources:

Katie’s Website
Facebook
Instagram: @ethicalstylejournal

Can you do us a huge favor?

If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

Become a podcast sponsor:

Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

Connect with us online:

Instagram @foodheaven
Twitter @foodheavenshow
Facebook @foodheavenmadeeasy
Pinterest @foodheavenmadeeasy

Vegan Black Bean Chilaquiles

January 26, 2019 by Wendy 13 Comments

Breakfast is no longer boring thanks to these Vegan Black Bean Chilaquiles! I usually whip them up on weekends when I have some extra time in the kitchen. The chipotle in adobo and fresh jalapeños add a splash of spice that’s balanced out perfectly with the nachos. Pair with fresh cilantro and scallions, and you’ve got yourself a winner.

We used cashews instead of cheese and cream in the sauce for a lighter, plant-based alternative. When blended up, they make the sauce deliciously creamy. They’ll also add some phenomenal nutrients like healthy fats, magnesium, copper, and iron. To optimize creaminess, soak the cashews for about 2-3 hours, first.

Black beans are an excellent source of plant-based protein, fiber, B vitamins, potassium, iron, and other minerals. They can also be extremely cost effective. For example, buying dry beans can seriously stretch the food dollar, as they cost only pennies per serving. This can take some time to prep so we totally encourage canned beans, too. Just make sure to buy low-sodium canned beans and to rinse twice before using to remove that extra sodium. Feel free to add in your favorite legumes in there too (ie chickpeas, lentils, red beans, or black eyed peas).

For this recipe, start by soaking the cashews in water for 2-3 hours. Next, pour out the water, and add the cashews, tomato sauce, and chipotle pepper to a blender. Blend up until smooth and set aside. On a skillet, heat the olive oil, and add the onions and peppers. Sauté over medium heat for 1-2 minutes and then pour in the blended sauce, and add in the black beans. Stir together and cook over low heat for 4-5 minutes.

Add the nachos to a dish or new pan and pour in the cooked sauce over the nachos. Let that sit for a couple of minutes, allowing the nachos to soften up a bit. You want them to soften up, but still remain their crispness. Top with fresh cilantro, fresh onions, and/or avocado.

These Vegan Black Bean Chilaquiles are simple, healthy, and a sure fire way to make the most out of breakfast (or any meal, really). Whip em up and let us know what you think below!

Vegan Black Bean Chilaquiles

Servings: 2

Ingredients

1/2 cup cashews soaked 2-3h
1 cup tomato sauce
1 chipotle pepper in adobo
1 teaspoon olive oil
1/2 small onion chopped
1 jalapeño de-seeded & chopped
1 cup black beans
2 cups nacho chips

Optional toppings

Cilantro fresh onion, and/or sliced avocado

Instructions

Start by soaking the cashews in water for 2-3 hours
Pour out the water, and add the cashews, tomato sauce, and chipotle pepper to a blender
Blend until smooth and set aside
On a skillet, heat the olive oil, and add the onions and peppers. Sauté over medium heat for 1-2 minutes
Then pour in the blended sauce, and add in the black beans. Stir together and cook over low heat for 4-5 minutes
Add the nachos to a dish or new pan and pour in the cooked sauce over the nachos. Let that sit for a couple of minutes, allowing the nachos to soften up a bit
Top w/ cilantro, fresh onions, and/or avocado. Enjoy!

3 Healthy Eating ‘Rules’ To Live By

January 24, 2019 by Wendy Leave a Comment

Even as a registered dietitian, it’s quite the challenge to keep up with healthy eating trends and newest diets on the block. There’s always a new one right around the corner that promises to solve all of our problems. Most of these diets focus on restricting certain foods (or entire food groups) as a way to lose weight, improve your health, and make you “feel your best.” Sound familiar? These diet-related claims are literally everywhere. Cut this food out, eat at these specific times, take these supplements, and you’ll be on your way to eternity. Sounds pretty promising, right?

Except that it isn’t. Restrictive diets for weight loss tend to not work—many, if not most, people who lose the weight, gain it back. Then they try dieting again. Yo-yo dieting leads to weight cycling, which may contribute to chronic inflammation, insulin resistance, and cardiovascular disease. In other words, dieting probably isn’t great for your health, physical or mental.

For me, living my best life means living and eating without restriction and dieting, while making sure I feel good physically and emotionally. But this kind of attitude towards food and eating doesn’t just come to you once you become an R.D. I had to put a lot of effort into this balanced relationship I have with food and eating. It took work. Now that I’m here, there are three simple principles I keep in mind at all times to help me do just that.

Head on over to SELF to continue reading the rest of the full article on I’m a Registered Dietitian and These Are the Only 3 Healthy Eating ‘Rules’ I Live By