• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hälsa Nutrition

  • Home
  • About
    • About Me
    • Professional Bio
  • Blog
  • Recipes
  • Services
    • Meal Planning
  • Shop
  • Disclaimer

Discover the Joy of Intuitive Eating

March 13, 2019 by Maria Adams Leave a Comment

TwitterFacebook5PinterestYummly
5
SHARES

What is “intuitive eating” and how can it help you add more joy to your life? Read on to find out.

Ditch the diet and learn how to eat intuitively. halsanutrition.com Pin

Disclosure: Some of the resource links below are Amazon affiliate links. As an Amazon Associate, I earn from qualifying purchases.

Imagine eating without rules, restrictions, or judgment. Eating with both pleasure and nourishment in mind (but not so much on your mind that it takes over your mind). Sounds like a breath of fresh air, right?

Is it possible to ditch the restrictions and still be healthy? Won’t that lead to overeating or too much sugar?

Yes, it’s totally possible to eat freely and still be healthy. It’s called intuitive eating (IE) and it’s what we are born to do. Babies and toddlers are naturally intuitive eaters. Some of us maintain it throughout our lives, but most start restricting or judging at one point or another.

What is intuitive eating?

At its essence, IE is a mind-body approach to eating that includes honoring your hunger and fullness levels. *** It’s the opposite of a diet because instead of following rules you are listening to your own intuition. IE promotes a healthy attitude toward food and body image and can help you break the cycle of chronic dieting or “rule-following” and heal your relationship with food.

A No Rules Eating Style

With IE there is no labeling of foods as good or bad, but rather a focus on eating to nourish and honor your body. IE recognizes that there is room for both nourishing foods and “play” foods in your life and that those play foods should be eaten without guilt or judgment.

So rather than measuring out the recommended amount of pasta, for example, an intuitive eater would use their internal cues to determine how much they eat. Some days this may mean two bowls of pasta other days it may be less. Either way, and whether it was whole wheat pasta, garbanzo bean pasta, or classic white pasta, they would eat and enjoy without guilt.

How Intuitive Eating Goes Awry

As children, we may be told that we have to clean our plate. Or maybe we learn that we need to finish our dinner before we can eat dessert. And then when it comes time for dessert we may be told that we can only have one serving. All this usually stems from well-intentioned parenting but doesn’t follow the division of responsibility which states that adults decide what, when, and where to eat, but kids whether or not they will eat it and how much they will eat.

On top of these restrictions, sometime during childhood, we pick up on diet culture. Sadly, a recent report found that almost half of 1st to 3rd-grade girls report wanting to be “thinner.”* By high school, an estimated 50% of girls and 33% of boys are trying to lose weight at any given time.** Diet culture is engrained in our society so much that dieting is seen as the norm.

Additionally, over the past few decades, a new trend has been occurring, focusing on overall diet quality and “clean eating.” I touched upon this obsession with healthy eating and unnecessary restrictions in a previous post: Dirty up Your Diet.

Whether it’s dieting or clean eating, if one is always thinking about food and weight or health: what to eat, what not to eat, how much to eat, how to burn more calories, feeling guilty about what you ate or didn’t eat, feeling bad about your body size, etc., it’s pretty much guaranteed to snatch joy out of your life. (Not to mention make less room for other more important thoughts and actions.)

Ditch the diet and discover the joy of intuitive eating. Halsanutrition.comPin

Is Intuitive Eating Mindful Eating?

While mindful eating is not the same as intuitive eating, it’s an important component of intuitive eating and can help you distinguish emotional eating from hunger eating. Emotional eating–whether due to stress, boredom, or sadness, is another disruptor of intuitive eating. Fortunately, developing mindfulness can help you recognize habits such as fast eating, feeling the need to clean your plate, eating to fill an emotional void, or mindless snacking.

How Can a “No Rules” Diet Be Healthy?

You are probably wondering how eating whatever, whenever, and how much you want can be healthy. The thing is, practicing IE doesn’t mean that you don’t care about your health and what you put in your body. Quite the opposite: IE means respecting your body and honoring your health, which means most of the time you probably will choose foods that nourish and in appropriate amounts. But it also means recognizing that it’s ok to not adhere to this all the time. There is no judgment. 

How Diets Fail Us

Unlike IE, diets are generally restrictive by nature, and this can lead to a problematic cycle that goes something like this****:

  1. We start following an overly rigid diet (ignoring our hunger cues and cravings)
  2. We become preoccupied with food cravings
  3. We break the diet and give in to our cravings
  4. We feel failure, shame, and other negative emotions
  5. We respond to these emotions by overeating or indulging in the food we were trying to avoid (e.g., gluten, sugar, dairy, etc.)
  6. We feel bad about ourselves again
  7. We start a new diet plan
  8. Eventually, we break the diet again and so the cycle continues.

Put simply, dieting can lead to feelings of psychological distress that lead us to feel bad and stray away from the diet even further, making the dieting behaviors ineffective and counterproductive.

What the Research Says

Research already suggests several benefits of intuitive eating, including:

  • a healthier diet overall,^
  • greater psychological wellbeing,
  • improved eating behaviors,
  • healthier blood pressure and cholesterol levels, and
  • increased body satisfaction.^^

How Intuitive Eating Can Help You

As you can already see, there are many ways that intuitive eating can help you improve your health and wellbeing, especially if you struggle with body dissatisfaction, chronic dieting, or emotional eating. In summary, IE can help you:

  • Let go of rules and restrictions.
  • Let go of negative feelings or judgments surrounding your food choices.
  • Let go of perfection.
  • Create eating habits that help you thrive.
  • Learn how your emotions and feelings affect your food intake.
  • Learn to distinguish physical hunger from emotional hunger.
  • Learn to trust your gut instead of relying on “experts” or diet plans.
  • Respect and love your body as it is today.
  • Find exercise and movement that you enjoy doing.
  • Honor your health; recognize that the big picture of health includes much more than weight.

Discover the Joy of Intuitive Eating Yourself

Ready to ditch the diet or other self-imposed restrictions and “relearn” how to eat intuitively? Learn more about IE–including how exercise and weight fit in– at www.intuitiveeating.org, the website run by Evelyn Tribole and Elyse Resch, who first coined the term Intuitive eating back in 1995. Also, consider working with a Registered Dietitian trained in intuitive eating.

Resources:

Books I highly recommend:

Anti Diet, a book by Christy Harrison

Intuitive Eating, the book by Evelyn Tribole and Elyse Resch

Intuitive Eating Workbook 

Sites to check out:

10 Principles of Intuitive Eating

Ellyn Satter’s Division of Responsibility

Podcasts to listen to:

Food Psych Podcast

Body Kindness Podcast

Sources:

*https://www.nationaleatingdisorders.org/blog/something-needs-improvement-its-not-your-body

**https://www.eatingdisorderhope.com/information/statistics-studies#Prevalence-Rates-of-Eating-Disorders-in-Adolescents

***https://www.intuitiveeating.org/what-is-intuitive-eating-tribole/

****https://www.eatingdisorders.org.au/eating-disorders/disordered-eating-a-dieting/why-diets-dont-work

^https://www.ncbi.nlm.nih.gov/pubmed/27798333

^^https://www.sciencedirect.com/science/article/pii/S2212267213018960

TwitterFacebook5PinterestYummly
5
SHARES

Filed Under: Blog, popular Tagged With: clean eating, dieting, intuitive eating, mindful eating, restrictions

Previous Post: « Veggie Spring Rolls
Next Post: Instant Pot Chicken Soup with Parsnips »

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Let’s connect!

  • Bloglovin
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter

Hey there!

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 and truly believe that all foods can fit! Read More…

Sign up for the Hälsa Newsletter

halsanutrition

Maria Adams MS MPH RDN
Happy Weekend! 🌿Don't forget fika/snack time. ☕️Bring the family together by serving up everyone's favorite hot drinks plus a  little something sweet or savory to snack on. ⁠💫
⁠⠀
I highly recommend these butter-cream filled chocolate almond treats. ✨Known as "chokladbiskvier" in Sweden, they are a specialty of my mother's...I'm only just now learning to make them! 
⁠⠀
Stay tuned for the recipe, coming to my blog in time for Valentine's Day. ⁠💗
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
#weekendvibes✨ #bakingtime #relaxingtime #getoutdoorstime #chokladbiskvier #clementines #fikatime #getcozy #familyfikanumber596 #pandemiclife #gratefulforhealth #gratefulforfood #foodtographyschool #replicasurfaces @replicasurfaces #foodtography #halsanutrition
Happy Friday! ☀️Looking for a satisfying addit Happy Friday! ☀️Looking for a satisfying addition to your weekend breakfast or lunch this week? How about a frittata?⁠⠀
⁠⠀
Frittatas are wonderful because in addition to being satisfying they are easy to make, versatile, and taste great. ✨You can basically add any veggies that you have on hand. 🥦🧅🍅🫑🥔🥬I also love to add a little cheese for extra flavor.
⁠⠀
This “Broccoli, Spinach, and Goat Cheese Frittata” is based on a recipe that I have on my blog for “Asparagus-Zucchini Frittata”. It goes something like this:⁠⠀
⁠⠀
6 large eggs⁠⠀
2 tablespoons whole milk or cream⁠⠀
½ teaspoon + a pinch of Kosher salt⁠⠀
Freshly ground pepper⁠⠀
1 tablespoon olive oil⁠⠀
1 tablespoon butter⁠⠀
1 shallot, chopped⁠⠀
1 cup chopped broccoli florets ⁠⠀
1-2 cups baby spinach⁠⠀
2 ounces goat cheese, crumbled (or feta or cheddar)⁠⠀
⁠⠀
⁠⠀
1. Preheat broiler.⁠⠀
2. In a medium bowl, whisk eggs, milk or cream, ½ teaspoon salt, and pepper together.⁠⠀
3. Heat oil and butter in a 9-10 -inch cast-iron skillet over medium heat. Add the shallot and saute for about 2 minutes. Then add broccoli saute for another 5 minutes or so, until tender. Stir in the spinach and season with a pinch of salt.⁠⠀
4. Pour egg mixture over the vegetables and then add then crumble on the goat cheese. Cook until egg mixture starts to set, about 2 minutes.⁠⠀
5. Place skillet under broiler and cook until top is set and golden in color, about 5 minutes, but all ovens are different so keep a close eye so that it doesn't get too dark.⁠⠀
6. Let rest for about 5 minutes before cutting.⁠⠀
⁠⠀
⁠You can get the full recipe on my blog. Link in profile. ⤴️

⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
#Fridayfrittata #weekendfrittata #frittatarecipe #breakfastideas #goatcheese #recipeontheblog #castironpan #foodtographyschool #foodtography @lodgecastiron #lunchideas #familyfuel #familymeals #proteinpower #addveggies #dietitiansofinstagram #eggsofinstagram #discoversatisfaction #intuitiveeating #halsanutrition ⁠⠀
⁠⠀
I made these cardamom oat muffins in honor of my s I made these cardamom oat muffins in honor of my son Henrik's name day today. 💗Following in the footsteps of my mom, I woke him up with hot cocoa, a muffin, and a song ("Med en enkel tulipan"). ⁠
⁠⠀
My mom @westberg.marianne would have seen to it that there was also a flower 🌷and a little present. Oh, and she probably would have made a whole cake...I will get it all down one of these days!⁠
⁠⠀
So what is a name day? Many countries have them. In Sweden, the names were traditionally based on Saints, but these days more names have been added to the calendar to keep up with the current popular names. ⁠✨
⁠⠀
The traditions surrounding Swedish name days vary from household to household. Growing up, it was like a mini birthday, complete with singing and breakfast/cake 🧁 in bed. I mean, seriously a good way to start your day. ⁠⠀
⁠⠀
Want to know your Swedish name day? 🇸🇪Just google “Swedish Name Days” and you will find several lists. (And if you don't see your name you could choose a name that is close to yours to celebrate your day.)⁠⠀
⁠⠀
Oh, and if you want the muffin recipe it's on the blog, link in profile. ⁠⤴️
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
#nameday #namsdag #namsdagar #grateful #foodculture #familytraditions #Swedishtraditions #Swedishhistory #medenenkeltulipan #namedaycelebrations #celebratelife #itsthelittlethings #spreadlove #spreadkindness #glutenfreemuffins #dairyfreemuffins #breakfastinbed #spreadjoy #cardamomoatmuffins #cardamommuffins #oatmuffins #recipeontheblog #halsanutrition⁠⠀
⁠⠀
⁠⠀
⁠⠀
So here we are, half way through the first month o So here we are, half way through the first month of the year (and what a month it has been so far!). If you are feeling frustrated by your ability to stick with a diet plan or resolution you are not alone.⠀
⠀
So why not shift your mindset. Instead of dieting or diet resolutions, make small habit changes that help you thrive. ✨⠀
⠀
Here are 7 ideas:⠀
⠀
1️⃣Practice daily gratitude. Start every day by listing off what you are grateful for. I like to do this right in my planner, but you could also just think about it without writing it down.⠀
⠀
2️⃣Eat consistent meals. I think this one is especially important right now when so many of us are working and learning from home. It's easy to graze all day, blend meals together, or skip meals completely. Make an effort to eat consistent meals, including snacks/fika in between meals.⠀
⠀
3️⃣Choose foods that satisfy you. Of course, it's important to eat a variety of nutrient-rich foods, but so often we forget about the satisfaction factor! Choosing foods that satisfy you AND eating enough food to satisfy you will make you feel good and help ensure that you are getting the energy that you need.⠀
⠀
4️⃣Drink less alcohol. I don't like to tell people to consume less of something. However, when it comes to alcohol, less is better. So wherever you are at, cut back a little and see how you feel. The general recommendation is 1 drink or less per day for women and 2 drinks or less per day for men. Many people find that they sleep, feel, and function better with less alcohol.⠀
⠀
5️⃣Get outside and move. Every day when you can, but always listen to your body and honor rest as needed. Whether you walk, bike, or work in your yard is to you.⠀
⠀
6️⃣Enjoy daily coffee or tea break. If you have followed me for a while you know this is my favorite. Fika, fika, fika. The world needs more fika! You can read about it on my blog.⠀
⠀
7️⃣Trade-in your pre-bed screen for a book or magazine. Power off the screens at least an hour before bed and make time for reading. A cup of chamomile tea is also nice, unless it makes you get up to pee at night! ⠀
⠀
⠀
⠀
⠀
⠀
#ditchthediet #habitsforhealth #bestdiet #nodiet #intuitiveeating #halsanutrition
Looking to add a new side dish to your repertoire? Looking to add a new side dish to your repertoire? How about this stuffed acorn squash? ⁠✨⠀
⁠⠀
Inspired by a recipe in one of Mollie Katzen’s Moosewood cookbooks (bought during my college days in the 90’s!), it's loaded with nourishing ingredients such as farro, walnuts, spinach, apples, onions, celery, and, of course, squash! ⁠❤️⠀
⠀
Note, in my original version on the blog I used freekeh, a wheat grain that is high in fiber and protein. I didn’t have any when I made this, so I subbed farro, another delicious whole grain.⠀
⁠⠀
Get the full recipe on my blog, link in profile. ⤴️⁠⠀
⁠⠀
Happy Thursday! ⁠😘
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
#nourishingfoods #acornsquash @moosewoodrestaurant #moosewood #molliekatzen #vegetariancooking #stuffedacornsquash #farro #veganside #vegetarianside #veggiesidedish #eatmoreveggies #vegetarian #plantforward #plantbased #wholegrain #nourishing #halsanutrition #recipeontheblog #wintersquash #veggieideas #foodtographyschool #foodtography #spinach #wintervitamins ⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
Want to learn more about the role of nutrition and Want to learn more about the role of nutrition and lifestyle on fertility? ✨Then you don't want to miss tomorrow's webinar with Dr. Jessica Monroe, @the.prenatal.rd!⁠⠀
⁠⠀
Event Details:⁠⠀
Topic: "The Impact of Nutrition & Lifestyle on Fertility Outcomes for Women" ⁠⠀
When: Thursday, January 14, 6:30 PM ET⁠⠀
Where: Virtual via zoom!⁠⠀
⁠⠀
This event is a terrific chance to earn 2 CEU's for dietitians. However, it's open to students and other healthcare providers as well. And because it's being held virtually it doesn't matter how far away you live!⁠⠀
⁠⠀
To register for this NEMDA (Northeast Massachusetts Dietetic Association) event please go to https://www.eatrightma.org/event/5334 (link in my profile too). ⁠⤴️⠀
⠀
Cost is $10 students, $20 MAND members, $30 Non-MAND members⠀
⁠⠀
Can't make it to the live event? Not to worry, this event will be recorded for those who are registered but can't make it.⁠ 🙌⠀
⁠⠀
Hope to "see" you there! ⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
⁠⠀
#fertility #infertility #dietitians #registereddietitians #eatrightma @eatrightma #mamatobe #obgyn #prenataldietitian #prenatalnutrition #theprenatalrd #jessicamonroe #pregnancydietitiann #fertilitydiet #nourishyourpregnancy #foodsforfertility #prenatalhealth #prenatalsupport #nourishforpregnancy #fertilitymyths #fertilitysupport #halsanutrition #dietitianCEU #CEUsfordietitians #nutritionforpregnancy #fertilitylifestyle #pregnancydietitian #prepregnancysupport #ttc
Make the long days of winter (and Covid-19 life) m Make the long days of winter (and Covid-19 life) more enjoyable by adding hygge and mys. ✨Hygge, as I’m sure you are aware of by now, is the Danish term for coziness and warmth. “Mys” is a similar term from my home country of Sweden. Both came about because of the need for more light, warmth, and joy during the dark days of winter in these northern latitudes. 🕯

In addition to blankets and candles, a big component of these concepts is creating something special—whether an atmosphere, meal, or environment, and slowing down to savor and enjoy it. 💗 

Here are a few of my favorite suggestions for adding more hygge and mys your winter:

✨ Lighting a candle when you’re brewing your coffee in the morning. 
✨Breakfast + old-fashioned paper newspaper in bed. 
✨Adding fika (a mindful coffee & snack break) to your daily routine.
✨ Enjoying a relaxed evening with loved ones by the fireplace place or fire pit. 

Head on over to my blog to read about my other 17 suggestions. (They are all a much better and healthier way to start the year than dieting.) 💫

#hygge #mys #scandinavianwinters #mysigt #breakfastinbed #frenchtoast #covidwinter #slowdown #savorlife #createmomentsofjoy #morecandles #moreblankets #morefika #moresnuggling #moreplants #intuitiveeating #nondiet #skipthediet #betterthandieting @brooklinen #favoritesheets @westelm #westelmtray #mindfulnss #halsanutrition
Ready to get on top of your family's nutrition goa Ready to get on top of your family's nutrition goals in 2021? ⁠
⁠
Whether you need help with ⁠
➡️your own nutrition, ⁠
➡️feeding picky eaters, ⁠
➡️nourishing your vegetarian adolescent, ⁠
➡️feeding athletes, ⁠
➡️incorporating more veggies into your family's diet, ⁠
➡️or simply planning meals, ⁠
⁠
I've got the help you need.⁠🙌⁠
⁠
A group of fellow dietitians put together an 💫amazing bundle of e-books and courses (over 57 resources!), and there is a ton of information on all the above and more.⁠
⁠
This incredible deal is available for just $49 through January 7th. That's less than the cost of a take-out dinner for your family!🍽⁠
⁠
As a bonus, if buy through my link*, you will be entered into a raffle to win a free t-shirt or tank top of your choice from my ”Merch” store. (Link in bio). To be entered in the raffle please email me your purchase confirmation.⁠
⁠
So, what are you waiting for? Head over to the link in my bio* to get the Essential Nutrition Toolkit today. ✨⁠
⁠
*Affiliate link; I earn a commission on purchases⁠
⁠
⁠
⁠
⁠
⁠
#nutritiongoals #dietitiansofinstagram #familydietitian #familynutritionist #feedingboys #feedingteens #eatwell #nutritionhelp #registereddietitian #expertnutritionadvice #mealplanning #pediatricnutrition #sportsnutrition #notadiet #ditchthediet #wellnessgoals #halsanutrition #nutritiontoolkit #newyearsresolutions #newyearsgoals #nutritionresources #nutritiontips #start2021right #2021goals⁠
H A P P Y New Year! 🎉 Here’s to a bright ye H A P P Y New Year! 🎉 

Here’s to a bright year ahead! A year filled with joy, gratitude, creativity, simplicity, laughter, love, and kindness. ❤️

Start everyday with gratitude and intention. Be authentic. Be present. 

Do what you love. Spread kindness. 

Nourish your body, mind, and soul. 🌈 

And be sure to follow along for non-diet nutrition tips and cooking inspiration! 💫 

#happy2021 #newyears #almondcookies #halsanutrition #nondietapproach #registereddietitian #nourishyourbody #spreadkindness #foodtographyschool #foodtographyschool #intuitiveeating #familynutritionist
Morning Stack ☀️ More than ever it’s all ab Morning Stack ☀️

More than ever it’s all about the small moments of joy in the day. Like cooking up a batch of pancakes for your family in the morning. ❤️

I will be honest, I whipped these up on this morning because we were out of other breakfast staples including cereal, toast, and milk. But sometimes a shortage of our go-to’s is the motivation we need to get creative in the kitchen. Am I right?

Recipe for these pancakes is on the blog, just search “Flying Pancakes.” Today I added @wildblueberries 🫐 both to the pancakes as they cooked and on top of the stacks. I also topped them with whipped cream and got my 14-year old to pour on some maple syrup. (Yes, it was definitely more of a pour than a drizzle! 😂)

Anyway, if you like pancakes, definitely give these a go. 👍They provide a good amount of protein, fiber, and fat to keep you satisfied and fueled (at least until snack time!). A variation of these is also included in my breakfast e-book. Available for sale now, link in profile. ✨

#pancakes🥞 #wholegrain #speltflour #oatflour #eggs #familybreakfast #familyeating #morningfuel #proteinpacked #fiberpacked #blueberrypancakes #foodtographyschool #foodtography #realmaplesyrup #nhmaplesyrup #pannkakor #cozymornings #justaddcoffee #familytime #joyfuleating #intuitiveeating #allfoodsfit #dietitiansofinstagram #nondietapproach #halsanutrition
These gingerbread 🍐 muffins are so good and the These gingerbread 🍐 muffins are so good and they are on the blog today! ✨

Perfect for cozy holiday mornings, cozy holiday afternoons, cozy holiday evenings. 🤣Seriously though, they are tasty any time of day (or year). 

My favorite is when I can freeze half the muffins I make and then pop them out and heat them in the microwave as desired. 👍

Link to recipe in profile. ⤴️ Happy Friday!

#gingerbread #gingerbreadmuffins #gingerbreadpear #pearmuffins #wholegrainmuffins #feeedfeed #dairyfreemuffins #recipeontheblog #holidaybaking #christmas2020 #oatmuffins #foodtographyschool #foodtography #halsanutrition
Snow coming your way? ❄️ Then this is the perf Snow coming your way? ❄️ Then this is the perfect time to mix together the dough for “pepparkakor” (Swedish Gingerbread Cookies). ❤️You see, it needs to rest in the fridge for at least a night. Come morning, you will be ready to bake! 👩‍🍳

These authentic Swedish cookies take some practice and patience to make. The dough needs to get quite thin, but not break. If at first you don’t succeed, keep at it and in no time you will get it down. 😀My boys, now 12 & 14, love to help make these cookies. They also love, love that there are no eggs in the dough so that they can take a little taste here and there! 😉

This past weekend when they were making these they were debating about whether the cookies were better raw or cooked, they decided it was a tie! 

You can find the recipe on my blog just search for the fun word “pepparkakor.” Go to my bio to find a link. ⤴️

#pepparkakor #gingerbreadcookies #swedishcookies #kidsinthekitchen #swedishchristmas #bakingboys #teensinthekitchen #snowdays #bakingfromscratch #homemadecookies #scratchbaking #christmascookies #pepparkaka #preservingtraditions #gratefulheart #halsanutrition
Load More... Follow on Instagram

Search

Printables

Menu Plan and Shopping List Template

lunch ideas

Solutions to the Lunch Dilemma

how to make smoothies

Make Your Own Smoothie Guide

50+ Plus Lunch Ideas for Teens

50+ Lunch Ideas for Teens (Printable Guide)

Swedish Inspiration

21 Ways to Add Hygge and Mys to Your Day

Swedish chocolate cookies (chokladsnittar) plus a cup of coffee

Swedish Chocolate Cookies (Chokladsnittar)

Cardamom Rolls

Swedish Cardamom Buns

benefits of a mindful coffee or tea break with friends

The Swedish Tradition of Fika

Footer

  • Bloglovin
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter

Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

Copyright © 2021 Hälsa Nutrition on the Foodie Pro Theme

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
Necessary
Always Enabled

Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.