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Blueberry Oat Scones

Blueberry Oat Scones

Ginger Tea

Ginger Tea

Mini Pumpkin Muffins

These mini pumpkin muffins are light in added sugar but big on flavor! Made with whole grain wheat or spelt flour, they are perfect for breakfast and snack time. From halsanutrition.com

Bring on Spring with Parsley Pesto

parsley Pesto

Spelt Waffles

spelt waffles

Tips to Boost Your Immune System

Tips to Boost Immune System

Go Ahead, Have a Cup of Hot Cocoa

Benefits of Hot Cocoa

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I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach to food and truly believe that all foods can fit! Read More…

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halsanutrition

“Keep your body biologically fed with adequate e

“Keep your body biologically fed with adequate energy and carbohydrates. Otherwise you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food.” -𝓔𝓵𝔂𝓼𝓮 𝓡𝓮𝓼𝓬𝓱 𝓪𝓷𝓭 𝓔𝓿𝓮𝓵𝔂𝓷 𝓣𝓻𝓲𝓫𝓸𝓵𝓮, 𝓘𝓷𝓽𝓾𝓲𝓽𝓲𝓿𝓮 𝓔𝓪𝓽𝓲𝓷𝓰 2012⁠
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Being in touch with your hunger--and honoring that hunger is an important component of having a healthy relationship with food. Sometimes we don't realize that we are restricting or holding back. Cravings, for example, are often a sign that we need to eat more and denying hunger can lead to undernourishment and food binges. ⁠
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While I like to consider myself pretty well in tune with my hunger these days. It wasn't always that way. ⁠
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At the age of 15, when I started at boarding school and was surrounded by diet talk, I became more picky about my food. This can in part be explained by the fact that I was away from home and adjusting to life away from home, including the food served at my school.⁠
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But as a runner, I also reasoned that being “careful” about what I ate would help me be thin and thus run faster. It didn’t. Instead, restricting my intake left me with amenorrhea and iron deficiency anemia! After a small lunch (so as to not upset my stomach during practice a couple of hours later) and often inadequate dinner, I would find myself devouring ice cream, pizza, nachos, and cookies with the others in my dorm later in the evening. It wasn’t until years later that I realized my body had been craving these high-calorie foods because I was hungry! ⁠
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So I'm here to tell you to listen to your body. Your body needs fuel for nourishment and only you know what and how much will satisfy you. Diet and wellness culture doesn't. So listen to your gut. Honor your hunger. And consider seeking help from a certified intuitive eating counselor. 💗⁠

Looking for some salad inspiration?🌟⁠ ⁠ Thi

Reject the diet mentality. This is the first princ

Reject the diet mentality. This is the first principle of intuitive eating as outlined by @elyseresch and @evelyntribole in their book, "Intuitive Eating."⁠
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When did you first hear about dieting? When was your first diet? How many diets or “wellness plans” have you tried in the pursuit of thinness and happiness?⁠
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If you are like most people in our culture, chances are you ⁠
have been affected by diet culture. Data suggests that 80% of girls have gone on a diet by age 10. Research also shows that most people who lose weight on a diet gain it back within 5 years. Moreover, diet culture increases the risk of disordered eating and eating disorders. Instead of making your happier and healthier, dieting generally leads to decreased happiness, increased stress, and lost time and money. ⁠
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Personally, I was pretty lucky, I grew up with a healthy relationship to food in a household with zero diet talk. I don’t remember hearing about diets until I was a sophomore in high school, a boarding school, where everyone in my dorm seemed to be counting calories and weighing themselves regularly.⁠
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While I didn’t immediately start dieting, I made a mental note that I should watch what I eat. And without really realizing it, that is what I did. While I still had moments of intuitive eating, something changed at that point. ⁠
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I will share more details about my own journey with food and the rediscovery of intuitive eating as I present the 9 other principles of intuitive eating over the next few weeks.⁠
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But for now, I want to say that it's time to end our society's obsession with diets and thinness. There are so many more important and productive things to focus on. ✌️⁠
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#IntuitiveEating #HAES #ComeAsYouAre #antidiet #intuitiveeatingdietitian #nondietdietitian #NEMDA #eatingdisordersawarenessweek #rejectdietmentality #foodfreedom #allfoodsfit #dietsarenottheanswer #healthateverysize #foodjourney #selfcare #bodykindness #nourishyourself #gentlenutrition #principlesofintuitiveeating #dieting #familynutrition #familyhealth #halsanutrition⁠
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Back home from a fabulous family trip to Park City

Back home from a fabulous family trip to Park City. 🔆We visited dear friends, skiied, explored, and ate lots of good food. ❄️⛷🌮It was a good reminder of how important it is to take breaks from work and even your usual routine. (And how amazing the skiing is out west💯.) As my friend Michelle said, these are the days you will look back on and remember...not the ones spent working away or stressing over work. The work will still be there. In today’s go-go age, relaxed, playful family days are also so important for kids. Of course work is a neccesity, but it’s important to maintain a balance. ✨

#februaryvacation #parkcityutah #winterbreak #worklifebalance #familytime #playtime #grateful

What is intuitive eating? 🌟⁠ ⁠ Well, for st

What is intuitive eating? 🌟⁠
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Well, for starters, I will tell you what it's not. It's not another diet. So if you see someone marketing intuitive eating to help you lose weight, please know that this is NOT what intuitive eating is about. Likewise, there should be no rules or restrictions regarding food, exercise, or anything else.⁠
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Intuitive eating is a concept first developed by @evelyntribole and @elyseresch. With intuitive eating, the focus is on trusting and listening to our own bodies, not a diet. It helps us learn to make peace with food and throw away the scale. ⁠
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Over the next several weeks I will share the 10 principles of intuitive eating one by one to help you rediscover the pleasure of eating and ditch all the past, current, and future diets! I will also share my a-ha moment with intuitive eating. ⁠
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Embracing intuitive eating is important not only for ourselves but also for helping us raise intuitive eaters. So here's to rejecting diet culture and instead focusing on health in a more kind, healthy way. 💖⁠
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#intuitiveeating #haes #raisingintuitiveeaters #bestvalentineyoucangiveyourself #foodpeace #foodfreedom #allfoodscanfit #healthierthandieting #betterthandieting #intuitiveeatingrd #bodypeace #ditchthediet #selfcompassion #bodykindness #nomorediets #listentoyourbody #nomorefoodguilt #youdoyou #ditchthefocusonweight #whatfoodsmakeyouthrive #whatfoodsgiveyoupleasure #findbalance #stopoverthinkingfood #freeyourmind #dietculturedropout #halsanutrition #joyfuleating #familynutrition #antidietdietitian ⁠

Sweet Potato Breakfast Cookies!🔆 Happy Weekend!

Sweet Potato Breakfast Cookies!🔆 Happy Weekend! 💗If you are looking for something to prep this weekend I highly recommend these breakfast cookies from the ”Run Fast. Eat Slow.” 🏃‍♀️🏃‍♂️cookbook by @elysekopecky snd @shalaneflanagan . These cookies were a hit even with my 13-year-old who doesn’t usually like sweet potatoes. 💯

I had made an extra baked sweet potato on an earlier night and knew just what to do with it. 🍠(Make these cookies). So I just saved it in the fridge until I was ready to bake.

These cookies also proved to be a great mid-morning and after school snack. 👌

Ok, time to see what I will bake up this morning, I’m thinking Morning Glory Muffins! (Recipe on mu blog). 😀 Cheers!

#sweetpotatocookies #sweetpotatoes🍠 #breakfastcookies #runfasteatslow #breakfastideas #wholegrain #oatsrecipe #morningfuel #afternoonfuel #nourishedkids #nourishedmom #foodisfuel #weekendvibes💕 #bakemore #enjoymore #savormore #intuitiveeating #nondietdietitian #nourishingsnacks #halsanutrition

"Make half your plate veggies" is a helpful expres

"Make half your plate veggies" is a helpful expression because it reminds me to include produce in my kid's lunchboxes, add veggies to our sandwiches, order a salad with our pizza, and that veggies can be the star of the dinner show. ⠀
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✨But it's not a rule or a must. If it was then it would be a diet! ✨⠀
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Rather, it's a flexible suggestion for getting more veggies in your day. It can accommodate your cravings, what's available, what's feasible, etc., etc.⁠👌⠀
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Also, know that when veggies aren’t liked or available fruit can help round out that half or even make up all of the half. 🍓⠀
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Personally, I rarely eat veggies at breakfast because I would rather have fruit. (Talk to me at 10 am when I'm ready for breakfast #2 which could include some greens in my smoothie or on my egg sandwich.) 🥬⠀
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My kids like veggies, but half a plate full would be a lot. 🍽With kids, I would instead focus on offering a variety of veggies. And if they really don't love veggies, serve up extra fruit while they learn to like their veggies. ⁠👫⠀
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So, bottom line, this expression can help remind you to eat more veggies which in general is a good thing because right now most of us aren't eating enough of them. I usually tell people to aim for at least 5 different veggies a day.⁠ 🥒🌶🌽🥕🥦🥑🍆🥬🍅🧅🍠⠀
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Simple Smashed Potatoes 👌 These potatoes are a

Simple Smashed Potatoes 👌

These potatoes are a favorite in our house. They are especially loved by myself and my 11-year-old! ❤️ To make: preheat oven to 425 degrees F, simply wash & scrub baby potatoes, boil until tender (15-20 min), place on a parchment lined baking sheet, ”smash” with a fork, drizzle with olive oil, sprinkle with salt, pepper & parsley (& fresh chopped garlic too if desired). Bake in the oven for 15-20 min, until golden. Enjoy!

Potatoes are great because not only are they a delicious, easy to digest source of carbohydrates, they are also a great source of potassium and vitamin C! 💪And be sure to keep that peel on for more fiber & nutrients.
Give this side dish a try & let me know what you think! 🥔🥔🥔

🌟In case you need some non-diet inspiration, he

Happy Friday! ✨ Around here it’s often pizza

Happy Friday! ✨

Around here it’s often pizza night on Friday. 🍕The kids and I all look forward to it. This picture is a throwback to when we picked up the kids from camp last summer in Maine and stopped at a brewing company in Freeport (@mainebeerco) The kids still say it was among the best pizza they have ever had but I’m not sure it may have just been because they had just spent 2 weeks living on camp food! 🤪

Of course, I also remember that it was really good pizza. And a really good beer. .
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I feel grateful that I can enjoy food like pizza and beer without feeling guilty. Of course it wasn’t always like this. When you go to school for nutrition it’s hard not to let everything you learn affect your habits and relationship with food. Suddenly you are overthinking and over analyzing everything you eat or want to eat. .
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Likewise, if you have ever tried to change your diet because of a medical condition, you know it can be hard. .
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More on these topics in another post. But in the meantime, I have a new blog post up called “Better Than Dieting - Suggestions to Help you Thrive”. It’s all about how diet culture seeps into our lives, how we can start to shift our mindset, and habits and hobbies that are better than dieting!

The fact is that going on diets or even just trying to adhere perfectly to ”healthy” eating guidelines often does more harm than good. While guidelines can be helpful in guiding us, they should leave room for flexibility. They should focus more on the positive, such as foods to add to one’s diet. They should also remind you that an important ingredient of health is the enjoyment of food!💗

What's for lunch?⁠ ⁠ It's that time of year wh

What's for lunch?⁠
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It's that time of year when we can all use a little lunchbox inspiration. (Or, let's be honest, isn't that most of the year!)⁠
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We all have our go-to's and it's so easy to get into a rut. On the mornings that I teach my 11 & 13-year-olds usually make their own lunches. They are glad to do it...as long as all the supplies are there. That is really the hardest part, keeping a cafe-style style inventory!⁠
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To simplify, I recommend planning out 1-2 fun lunches a week, that you can repeat. For example:⁠
🍉Pick 1 sandwich on this list, buy the ingredients and then plan to make it a couple of days that week. ⁠
🥨Consider buying (or making) another fun item such as soup on a third day. ⁠
🍜Aim to serve leftovers on a fourth day, and finally,⁠
🥙have your child (and yourself!) buy lunch on a fifth day. ⁠
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Get your child involved in coming up with lunch ideas and making the lunches! It will help motivate you to shop and make the whole process easier. ⁠
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For more inspiration and a complete list of lunch box ideas for tweens and teens, head to halsanutrition.com and check out my FREE downloadable guide! ⁠
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Vegan Burrito Bowl 🌱⁠ ⁠ I'm always looking

Vegan Burrito Bowl 🌱⁠
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I'm always looking for vegetarian dinner ideas that might appeal to my kids so I was excited when I came across this recipe for Chipotle Inspired Vegan Burrito Bowls by @karalydonRD. ⁠
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This is actually a picture of the leftovers that I enjoyed for lunch the next day. (The corn was all gone by that time!)⁠
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The beauty of this meal is that everyone can assemble their own bowl just how they like it. And sure enough, my kids loved assembling the bowls and my younger one commented on the tasty brown rice. (I generally make very bland rice, haha!)⁠
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Now I confess that my kids don't yet like tofu, but I know this is mainly because I don't cook it very often! They both tasted this and that's progress. Personally, I found this tofu to be super tasty because of all the chipotle seasoning. 🌶️⁠
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What is your family's favorite vegetarian or vegan meal?⁠
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and healthful living. Follow my blog for healthy recipes, everyday wellness inspiration, and fad-free nutrition advice. Read More…

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