Nutrition
Coaching

There are several different types of gastrointestinal problems with the most common symptoms being diarrhea, constipation, gas, bloating, nausea and heartburn. There are several dietary changes that can be made to alleviate GI issues and symptoms. 

For patients with IBS and Chrons, I recommend a Low FODMAP diet in many cases or in conjunction with various tests. FODMAP stands for fermentable oligo-saccharides, disaccharides, mono-saccharides, and polyols.  A FODMAP diet is a diet low in certain sugars that may cause intestinal distress.

Together, we will discuss foods to avoid such as apples, avocados, lactose, chickpeas, soybeans, beetroot, brussel sprouts, broccoli, cauliflower and grains like couscous and rye bread.

While high fiber diets are recommended for most people with GI issues, sometimes a low fiber or low residue diet is actually more beneficial. A low residue/low residue diet can alleviate gassiness and diarrhea while a high-fiber diet helps with constipation. 

Gastrointestinal issues vary and I recommend having testing done along with nutritional counseling to identify the source or causes of yours. 

Depending on the type of Diabetes you are managing, the nutrition guidelines and recommendations will vary. 

For Type 1 Diabetes, which is the occurrence of low blood sugar episodes, eating or drinking sugar or eating something high in carbs when your numbers are low can stave off an attack. Timing is the most important factor.

Those with Type 1 Diabetes need to carefully balance nutrition needs with insulin as well as to follow the meal plan developed jointly with your endocrinologist and nutritionist. 

For Type 2 Diabetes, losing weight can make it easier to manage blood sugar levels. Together, we will create a weight loss plan and manage the carbohydrates in your diet as they break down into sugar and can raise blood sugar levels. It’s important to eat regularly with diabetes to avoid fainting or fatigue.

Once a client comes to see me with a diagnosis of heart disease, it is very rewarding discussing the dietary and lifestyle changes they will need to make to reverse the disease or at least prevent a heart attack or stroke.

Heart disease is the leading cause of death in the United States. It comprises multiple conditions, such as congestive heart failure, atherosclerosis, heart attack, and stroke, which require specific nutritional recommendations. I will communicate these recommendations as clearly and simply as possible to maximize your comprehension and adherence.

A gluten-free diet is the only treatment if you’ve been diagnosed with celiac disease.  You’ll have to avoid gluten for the rest of your life. Even the slightest amount will trigger an immune system reaction that can damage your small intestine.

Eating a gluten-free diet requires a new approach to food.  A gluten-free diet generally means not eating most grains, pasta, cereals, and processed foods. The reason is that they usually contain wheat, rye, and barley. You’ll need to become an expert at reading ingredient lists on packages. Choose foods that don’t contain gluten. I will help you eat a well-balanced diet with many different foods, including meat, fish, rice, fruits, and vegetables, along with prepared foods that are marked gluten-free.

It can take some trial and error to figure out what foods are worsening your chronic fatigue but there are some counterintuitive foods that may worsen it. For example, you might look at coffee to balance out the fatigue while it can actually worsen fatigue. 

Dark chocolate and cocoa have shown to have a positive effect on chronic diseases, including chronic fatigue. 

Probiotics have been shown to have therapeutic values by decreasing inflammation and improving gut microbiomes. Starchy foods are recommended to keep energy levels stable.

Together, we will identify which foods increase your energy and assist you in living a fuller, happier life.

Bloating can be caused by a number of factors:  poor diet, constipation, gas buildup, menstrual periods and gut sensitivity. The food you eat can help reduce bloating in most cases. Some clients find that carbonated drinks, dairy and certain fruits cause serious bloating. Fiber helps prevent constipation which in turn prevents bloating.

Quinoa and oatmeal contain almost twice as much fiber as other grains. Green tea boosts hydration levels and acts as a natural laxative and offers other health benefits like lower blood pressure and lower cholesterol.  Ginger has been used for centuries to help with digestive issues- it relaxes your intestines and breaks down proteins. Probiotics keep your gut system healthy and help with digestion. Yogurt, kombucha, sauerkraut and kimchi are all high in probiotics.   

With nutrition coaching and food sensitivity testing, we can identify a customized food plan to resolve your painful and uncomfortable bloating issues.

Headaches can be caused by a number of things including light sensitivity, food triggers, stress and sleep deprivation. If you have frequent headaches, I recommend keeping a food journal. By evaluating what you ate on your headache days, we can identify if there’s a meal that often precedes the episode. Some foods can trigger headaches or migraines right away and others may take up to a day.  

Being dehydrated or missing meals can cause or worsen headaches. Coffee and other caffeinated drinks have been proven to help headaches subside and many over the counter migraine medications contain caffeine. Diet may not cure your headaches but it can help with pain relief. Eating foods with a high water content, like cucumbers, watermelon and russet potatoes will help prevent dehydration.

What you put inside your body matters. A poor diet can lead to worsening pain and inflammation. Deficiencies can worsen pain and inflammation so it’s really important to make sure you’re getting enough vitamins in the foods you eat. 

Antioxidants help combat inflammation and can be found in red grapes, wine and cherries. Omega 3 fatty acids have also been proven to reduce headaches, inflammatory pain and pain associated with arthritis. Some clients experiencing chronic pain find that pasteurized dairy products lead to flare ups. 

Each client is different and has different symptoms-this is why it is so important to work with a nutritionist who can provide you with a customized plan!

When dealing with depression, getting healthy food into your system is the most important thing. 

There are foods that can cause depression to worsen and some foods that are high in antioxidants like blueberries, oysters and leafy greens that can help depression by reducing inflammation and hitting several important nutritional markers at once. 

Serotonin is a naturally occurring neurotransmitter that helps with mood regulation and is often called a natural feel-good chemical. Low levels of serotonin can cause depression but also impacts your gut biome. Most of the serotonin in your body is produced by your gut. Eating foods that contribute to serotonin production can help with symptoms of depression. Bananas, leafy greens, beans, fermented foods, fish high in omega 3 acids and turkey help keep your serotonin levels up and your gut healthy.   

If you are struggling with depression, please also see a licensed therapist or mental health clinician.

Crash diets may seem promising and they may show quick results but, in the long run, most people gain the weight back. The body needs both carbohydrates and protein and diets that eliminate them can negatively affect the metabolism. If you don’t eat enough, your body will start breaking down muscle instead of fat. Quick fixes are just a bandaid for the real issue. 

Moderation is key to a sustainable diet- instead of swearing off ice cream for life, allow yourself to indulge in moderation. Eating a balanced diet and exercising consistently is still the best way to lose weight. 

I am here to help guide you towards a nutrition and lifestyle plan to achieve your health and weight loss goals.