Author Archives: Nicole Geurin, MPH, RD

Intuitive Eating: Tune in to Your Body’s Inner Wisdom

Do you spend a lot of time and effort counting calories? Do you label food as being “good” or “bad?”  Is concern about your diet causing you more harm than good?  Consider ‘intuitive eating’ to develop a more peaceful relationship with food.

What is intuitive eating?

Intuitive eating is an approach to eating that relies on inner wisdom to guide food choices, rather than external cues (1).  The approach was developed by dietitians Evelyn Tribole and Elyse Resch in the 1990s.  Those who follow a practice of intuitive eating:

  • Eat when they feel hunger and stop eating when they feel full.
  • Make food choices based on both health and enjoyment.
  • Trust, respect and nourish their bodies.
  • Reject the “diet” mentality.

Continue reading

Fruit Custard Oatmeal

Custard oatmeal

Recently, I’ve revised my morning breakfast routine.  Here is my upgraded oatmeal recipe.  The secret ingredient?  An egg, cooked in with the oatmeal, adds a protein boost and creates a custard-like consistency.  Delicious!

Continue reading

Your Child’s Weight: Helping Without Harming (Book Review)

childs-weightEvery parent and dietitian should read Ellyn Satter’s Your Child’s Weight: Helping Without Harming.  Ellyn Satter is a registered dietitian and family therapist, and is considered to be the leading expert on feeding and raising healthy kids.

In the book, Satter refutes the idea that parents must force their children to eat less and exercise more to lose weight.  In the long run, this technique backfires, as children become preoccupied with food and turned off to physical activity.  Rather, Ellyn coaches parents to feed well, parent well, and allow children to grow up to get the bodies that are right for them.

For a summary of the books main points, read on, or click here for a PDF summary from Satter herself.

Continue reading

“What’s Cooking” Sunday? Salmon burgers.

salmon burger

I like to take time on Sundays to prepare my meals for the week.  Read on to see what’s cooking this week.  Continue reading

How to Snack at the Office

Top-12-Best-Healthy-SnacksSnacking can help you stay energized and prevent overeating at your next meal.  But chips, candy and soda contain “empty calories,” meaning short-lasting energy and virtually no nutritional value.  Here are some healthy snack ideas to fuel your workday.

Continue reading

“What’s Cooking?” Sunday

I like to take time on Sundays to prepare my meals for the week.  Read on to see what’s cooking this week.  Continue reading

Why is Maintaining Weight Loss so Challenging?

Recent research provides some insight as to why maintaining weight loss is especially difficult.  View this clip from the Weight of the Nation documentary series for an explanation.

Note: You don’t need to pursue weight loss to improve your health.  Learn about a Health at Every Size approach.

Better Health in Your Own Backyard

Anyone who has ever eaten a freshly picked fruit or vegetable will agree: there is nothing as satisfying or delicious as garden-fresh produce. And with spring finally here, there’s no better time to start a vegetable garden so that you too can enjoy the fruits of this season’s bounty.  To learn how to pick, plant, and prosper from your very own vegetable garden, just follow the tips below.

Continue reading

Link Love: Great Recipes from Food Bloggers

I have stumbled upon some great food blogs recently, so I thought I’d share a little “link love.”  Here are some recipes I have enjoyed.

Continue reading

Healthy Breakfast Cereal Review

Occasionally, authoring a blog has its perks.  Once, I got paid to participate in a survey about food and nutrition blogs.  Another time, I got a free cookbook to give away.  And, last week, I got some free healthy cereals to try.  And not just the little sample-sized boxes.  The full-sized versions.  Score!

In this post, I’ll write a review of each of these cereals.  Continue reading