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the holistic dietitian blog

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Magnesium is one of the most highly used minerals in the body. It acts as a cofactor in more than 300 enzyme reactions. One of the most notable benefits of magnesium is that it is necessary for the relations of muscles, which benefits those with muscle cramps, restless leg, painful period cramps, and more. Magnesium […]

Wellness

Magnesium Spray

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Carving a pumpkin? Don’t toss the seeds. Here is a recipe to use those pumpkin seeds. Pumpkin seeds are packed with antioxidants and minerals including zinc, mangesium, and manganese. Ingredients:1 medium pumpkin or approximately 1 1/2 cups raw unsalted pumpkin seeds1/2 Tbsp coconut oil1 Tbsp butter1 tsp dried minced onion1 tsp garlic powder1/2 tsp dried […]

Recipes

[Recipe] Ranch Pepitas (Pumpkin Seeds)

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How come everything is so much cuter when bite-sized? Ingredients:One pound cooked chicken breast, shredded1/2 cup mayo (I used @primalkitchenfoods mayo)1/2 cup celery, diced1/4 tsp pepper1/4 tsp salt1/4 tsp dried dill1/4 tsp dried parsleyCooked bacon, crumbledCucumber, sliced Directions:1. Mix chicken, mayo, celery, and seasonings till well blended. 2. Spoon out chicken salad over cucumber slices. […]

Recipes

[Recipe] Chicken Salad Bites

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I recreated this appetizer after sampling something similar at Natural Grocers. I couldn’t find their recipe, so I created my own! Ingredients:Thinly sliced radishesRaw cheese Chutney (bonus points if you use fermented chutney! Mine was just what I grabbed from Central Market) Directions:Layer radish, cheese, and a bit of chutney for a delicious appetizer treat!

radish chutney

Recipes

[Recipe] Radish, Cheese, Chutney bites

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If you’ve been looking up nutrition during pregnancy at all then you’ve likely read about the importance of vitamin D, protein, calcium, and folate. But there is one nutrient that shies away from the spotlight and is not typically found in prenatal supplements – yet, it is estimated that 90% of Americans do not get […]

Pregnancy

Choline for Pregnancy

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Focusing on Whole Food Nutrition Okay, so now we know what foods to avoid to rebuild your gut health. But what foods should you include? Fermented Foods If you have never tried fermented foods before, such as sauerkraut, you will want to take it slow. Properly-made fermented foods can pack quite the punch, and it […]

Pregnancy

River of Life: Breastfeeding and Microbial Imbalance Part Three

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In our last installment I talked about the connection between having an imbalance in gut bacteria and how it affects breastfeeding your newborn. Gut dysbiosis is a broad spectrum problem, but there are some signals that your body will give if you have an imbalanced gut. One of these is food sensitivities. When we consume […]

Pregnancy

River of Life: Breastfeeding and Microbial Imbalance Part Two

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The skin is one of our largest organs. And directly beneath, we have a delicate network of lymph nodes, ducts, and vessels. Our lymphatic system is invovled in removal of toxins and waste products and plays a role in delivery of hormones and nutrients. As Ginger Nash, ND, states it here, “All hormones, nutrients, and […]

Non-Toxic Living

Dry brushing

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Unless you are an avid gardener, you probably haven’t thought much about the millions of little organisms beneath your feet. Bacteria makes up a vast portion of life here on earth, and we depend on having a healthy microbial imbalance for so many things: good digestion, emotional health. And when you are a mother-to-be, you […]

Pregnancy

River of Life: Breastfeeding and Food Sensitivities: Part One

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We all know the struggle:  It’s the holidays, and everyone is bringing over their favorite “guilty-pleasure” dishes. For those of us who have food sensitivities or restrictions, it can be kind of an adventure to navigate through the maze of lemon icebox pies, store-bought hot dogs, and all the gluten you could ask for. You […]

Recipes

[Recipe] Berry Bowl

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