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Showing posts from 2017

The Truth Behind Clean Eating

A quick trip to the grocery store or chain restaurant and you will likely be bombarded with the concept of “clean eating” foods that claim to be “organic”, “natural”, “non GMO”, and “gluten free”. There is also the laundry list of foods you should avoid such as high fructose corn syrup, processed foods, and various toxins or chemicals. As a consumer it can be very overwhelming and intimidating to choose which foods are best for you.
While clean eating is not a new sensation, it has become increasingly popular in part due to misinformation on social media. Fear mongering is the latest marketing strategy in which companies are deliberately arousing fear in consumers to help sell their product. For example, products claim to be non-GMO when in fact it is not produced as a GMO food in the first place. There are only 8 genetically modified crops commercially prepared in the U.S. Products that have never contained gluten have a “Gluten free” label on them. Then there is the irrational conce…

Why this Dietitian Cares more about your PREbiotics than your PRObiotic Pill

Clients ask me all the time what I think of their brand of probiotic or which one they should start taking.  Studies have shown that probiotic supplements definitely have their place in certain circumstances (that’s a whole other blog for another time), but my bigger concern is... what are you feeding the ones you have already?
“Probiotics” is just a fancy word for helpful bacteria.  Even if you don’t take a pill, you have these little guys in your digestive track.  The problem right now is that current probiotic supplements can only include the bacteria that scientists have been able to 1) identify and 2) put in a pill without them dying right away.  
However, we (probiotic and non-probiotic users alike) have so many different strains of bacteria (somewhere in the neighborhood of billions) who do so much good for us such as make vitamins and help battle bad bacteria.  BUT - just like us - they need to eat!  A recent study showed that a diet high in protein is not in their best interest…

To The Bones- A review from a dietitian

Friday July 14th, Netflix premiered the movie To The Bone.  Prior to the premier many had opinions of the movie. Some were fearful that it would glorify an Eating Disorder, some felt the movie would put too much focus on extremely thin patients with Eating Disorders neglecting those that are within normal weight but still extremely sick, and many had a lot of opinions about the lead actress who lost a significant amount of weight for the role disclosing she is in recovery for an Eating Disorder.

My colleagues and I discussed the pretense of the movie, I communicated to families that the movie was coming out in case their daughters and sons watched the movie, and Friday I went home from work and viewed the movie.

Although Hollywood has a way of sensationalizing everything there was a lot that the movie got right.

The opening scene where Ellen counts the calories as soon as she sees the food is a good depiction of how someone with an Eating Disorder thinks. Food is not sensual it is on…

A Note to Self before "Bathing Suit Season"

We are coming up on Memorial Day Weekend. The pools will open, beach season begins, and everyone is scurrying around to buy new bathing suits or cover ups. Although I LOVE summer there's an aspect of this time of year that I very much dislike.  I absolutely cannot stand the insecurity bathing suits bring to the mind. How many of your friends' Facebook and Instagram posts read "Gotta get bikini ready" or "I'm not ready for bathing suit season?" It's on everyone's minds and we have much better things to worry about people.

The fact of the matter is that MOST people feel vulnerable in a bathing suit. Think about it you are practically naked and I'm pretty sure the woman whose body modeled your final product may have had longer legs or is 15 years old.

Is it really worth allowing yourself to feel vulnerable and insecure over something that realistically isn't even created to showcase your body's strengths?  What in the world does how yo…

Body Image

Becca and I recently started a BRAVE  Ed Group for our Eating Disorder Patients. The goal is to provide education about the Eating Disorder recovery process in a group format to decrease feelings of isolation and offer an opportunity for all to share positive affirmations, approaches etc.

Last week we talked about Body Image. We completed an activity in The Body Image Workbook for Teens by Julia V Taylor PhD which was very insightful. In this activity all the different body parts were labelled and you were supposed to jot down your first thought. Once completed you then determined if the initial thought was a judgement or truth statement. This sounds a lot easier than it really is.

In the last week I've really been thinking about this.  Negative body image is often the first symptom that precipitates the action to make a change to your body. If the action, reducing calories or over exercising for example, becomes compulsive and irrational this exacerbates the negative body image …

New Year New You Challenge Results

I am so proud of the results of our challenge at Odin Crossfit. We had twenty nine people finish this challenge who lost 200 pounds and 51 inches. We also had people in this challenge who wanted to gain muscle mass as well so although they didn't contribute to the weight loss, they met their goal.

This group was unbelievable. They were highly motivated and extremely compliant and it's all because they had clear REALISTIC goals.

After receiving individual calorie and macronutrient goals by yours truly, (based off of Bodystat 1500 results) myself and Allison Jachowski, owner of Odin Crossfit and Personal Trainer, discussed meal planning, diary tracking, SMART goals, and recipe modification. We provided resources backed by science, held everybody to different forms of accountability, and best of all we celebrated success!

Initial recommendations were somewhat shocking and difficult for some but after they got the hang of it most realized they needed to change their macronutrient…

Need some #snack ideas? We've got some great ones!

Need some #snack ideas? We've got some great ones!


Sign up for our #HealthyGut support group

Learn what foods help you and hurt you. You don't want to miss it. Click below.


Planning and visualization helps with food choices.

Planning and visualization helps with food choices.


I am very transparent in my distaste for the WRONG people telling people what to eat

I wear this shirt proudly as I believe in it and I follow it. I also wear it in solidarity with my clients, you're amazing! #NEDA #wear_IEAT @thehungryclementine


#FUEL yourself and get ready for Half Marathon and Marathon season

Lisa is taking new clients. Schedule today.


Check out this resource for Low #FODMAP foods!

Check out this resource for Low #FODMAP foods!


Congratulations and good luck to all the 14 yo and under Maryland State Swimmers

See you @ the pool. A special shout out to one of my favorite swimmers, my son (a pic with one of his fave coaches who has worked with him since he was 4)!


Kindred Nutrition LLC

Our #healthygut support group starts in 2 weeks. 3/15 5:00 pm -6:00 pm. Sign up with this link!


So proud of my colleagues Dawn and Lisa for attending the Certificate of Training in Adult Weight Management through the #Academyofnutritionanddietetics

So proud of my colleagues Dawn and Lisa for attending the Certificate of Training in Adult Weight Management through the #Academyofnutritionanddietetics


Loved the continuing education Dawn & I received today learning about the Nutrition Focused Physical Assessment

Our field has come so far. We will be implementing what we learned into our practice in the coming months. Stay tuned!


Although this study was published years ago

I still find it fascinating. Vitamin B12 def. and a potential relationship with Alzheimer's? The body is amazing!


#Dietitians understand that nutrition absorption is affected by many things

If you have high levels of stress our dietitians may recommend collaborating with therapy and/or yoga to provide you with the best tools for success. Interesting read below.


In honor of #NEDA week

Break the silence and join our #BRAVE team today. Becca and Amy can help you recover.


#MealPlanning Let us make it easier for you

Check out our #Pinterest Page.


Do you need help with a plan? That's our specialty

Let's work together! Schedule today!


#VitaminD can optimize #Muscle strength!

#VitaminD can optimize #Muscle strength!


#dietitians knowledge about #Celiac dz

is irreplaceable. You can read about #glutenfree online but a dietitian can assess potential malabsorption and help you prevent further disease. Read about Celiac and potential bone loss here.


#motivationmonday It's about that time to train for your half/full marathons, tri's or rides

Schedule here to get your #fuel and #recovery right


#motivationmonday It's about that time to train for your half/full marathons, tri's or rides

Schedule here to get your #fuel and #recovery right


The dish on #detox

The dish on #detox


Sign up for our #healthygut #supportgroup @ #KindredNutrition

Sign up for our #healthygut #supportgroup @ #KindredNutrition


Are you motivated? You just can't get to your goals if they aren't clear, concise and measurable or if you aren't motivated.

Are you motivated? You just can't get to your goals if they aren't clear, concise and measurable or if you aren't motivated.


#heart health starts early

Get your children active!


Interesting read about OCD & #EatingDisorders

Interesting read about OCD & #EatingDisorders


Announcing the newest addition to our team

Rebecca Ridenour RDN, LDN is joining Kindred to focus on Eating Disorders and Chronic Kidney Disease. Welcome Rebecca!!


Research proves exercise can be integrated into #edrecovery safely

BRAVE Bodies yoga is on Thursday nights. We have 2 spots open!


It's all about #guthealth .New research links gut health to Type 1 DM

It's all about #guthealth .New research links gut health to Type 1 DM


Kindred Nutrition is collaborating with Dr

Nicole Alberston Psy.D for an Eating Disorder patient support group. Call 301-663-3350 or email drnkalbertson@gmail.com to sign up. This starts 2/7/17 7-8PM


Skipping meals could increase your risk of #heartdisease

You don't have to tell me twice

#Caffeine after #exercise helps #refuel muscles.


Can #dehydration increase your risk of #diabetes ? Interesting read.

Can #dehydration increase your risk of #diabetes ? Interesting read.


Iron deficiency, Fitness, & GPA average are related

Iron deficiency, Fitness, & GPA average are related


My daughter and I both have asthma but we don't let it get in the way of our exercise with proper medication and knowing what our lungs can handle

Interesting article on #asthma and #obesity .


#motivationmonday Marathon and Tri season is coming

Start your training with our FUEL package.




Introducing our Diabetes Program: CARE : Carbohydrate and glycemic control, Activity and medication assessments, Reliable nutrition plans, Education and support

Lisa is scheduilng now, click below. She takes Aetna and Medicare as well as flexible spending accounts!


Can #Niacin Supplements prevent #Parkinson 's progression? Interesting read

So amazing how nutrition affects the body!


Natalia Holguin, our intern, is on the blog today

Check it out!


Guest Post: Kombucha

We have been so lucky at Kindred to work with Natalia Holguin who is interning with us. Natalia is a personal trainer who is earning experience to apply for the Dietetic Internship this fall. This is a great read! What’s with Kombucha? Recently there has been lots of talk about this wonder drink call Kombucha. But what on earth is Kombucha and why is it good for our gut? Here is a quick summary of what I’ve found. What is Kombucha? Kombucha is a fermented tea beverage thought to have originated in China or Japan about 2,000 years ago. This beverage is made by adding specific strains of bacteria, yeast, and sugar to black or green tea and then allowing it to ferment for a week or so.  During fermentation, the bacteria and yeast gathers at the surface of the beverage to create something that resembles a mushroom but is actually called a “SCOBY” ( Symbiotic Colony of Bacteria and Yeast). The SCOBY is then taken out of the beverage and can be used to ferment other batches of kombucha. Healt…

Kindred Nutrition is collaborating with Dr

Nicole Alberston Psy.D for an Eating Disorder patient support group. Call 301-663-3350 or email drnkalbertson@gmail.com to sign up. This starts 2/7/17 7-8PM


#Sleep matters! Did you know sleep affects weight loss or fat storage

We assess sleep everyday at #KindredNutrition . Good read.


#motivationmonday Do you suffer from GI issues? IBS, Celiac,Crohn's? Come join our support group starting 3/15/17 @ 5PM

$15.00 support, samples, recipes and more. Click to sign up




Great quick read on water needs! #water #hydration

Great quick read on water needs! #water #hydration


Research proves exercise can be integrated into #edrecovery safely

BRAVE Bodies yoga starts tonight!


I'm so excited to start changing lives with our 8 week nutrition challenge tonight

#NewYearNewYou .