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🎁Tap which one you want this year! Head to my s

🎁Tap which one you want this year!
Head to my stories for details and a quick link to this blog article! 🤗🎁 Happy shopping! (FYI these are not sponsored and none are affiliated with me. Just my personal recommendations♥️)

Or copy and paste below👇🏻

https://holdennutrition.com/gift-guide-2021/

I need to know…what’s your favorite food you’re looking forward to enjoying this Thanksgiving!?

Here’s my take on Thanksgiving and cooking with convenience and confidence. You have to first look at your own situation, if you want to stick to recipes you know and or use things from cans and boxes, please know you’re doing nothing wrong or less then. Providing nourishment and nutrition for your family is wonderful and a blessing.

Yes, I can appreciate that homemade meal components *might* taste better than pre-bought items but you do YOU. If you have the time and space to bake a homemade pumpkin pie, that’s awesome!! If you don’t, go pick one up at the store! I won’t tell 😏

The thing is, holidays are really overwhelming to a lot of people, even if they cook the same foods every time the holiday rolls around. Make your plan with what you’re cooking, write it out, and when you finally get to enjoy the meal - do just that! Enjoy, taste, savor, smell, listen, and share gratitude. Oh, and eyes on your own plate👀

Tomorrow I’ve got a podcast with twelve MORE tips for enjoying the holidays from an Intuitive Kitchen space - can’t wait for you to take a listen!! 🦃

Are you the cook or the eater this holiday? I’m both! I’m not the sole cook, though I nerd out thinking about doing that someday, but I will get to experiment with two new things this year - homemade rolls and a duck!

A lot of recipes call for them…are they necessar

A lot of recipes call for them…are they necessary? Can we substitute? What’s the point of them?

Often recipes that call for them are using it as a thickener or a way to add cream. Most ‘cream of’ soups use cream, light cream, half and half or milk as a key ingredient which is why they contain fat. They’re high in sodium (per serving the sodium is >20%) which does not mean bad, it just means yes it has salt. One product doesn’t ruin your health with high sodium, your overall pattern is what matters.

So many people will use these too because they bring on nostalgia for a casserole their family made or a staple meal they had with a friend. They instantly make me think about am egg noodles dish with beef and mushrooms. I can smell it just thinking about it!😊

And that’s a beautiful thing about food. The powerful memories it brings up, the comfort, and the energy it can give us. Yes, you can make your own ‘cream of’ soups which really aren’t too hard! Typically you just need flour, milk, unsalted butter and your flavors. However, if you want that nostalgia or simply love the taste of a cream of soup, by all means use it, cook something, enjoy it and move on ♥️ if you’ve run out and need it for a recipe, I bet you’ve got the ingredients to make your own right now (swipe right for the directions).

New recipe! If you need a new side dish for an upc

New recipe! If you need a new side dish for an upcoming holiday, I’ve officially got you covered. This one is high fiber, colorful, flavorful, and has a texture for everyone.

My Pear Apricot Salad Crunch is YOURS for the making. The full recipe is on my blog, link below or head to the link in my bio or stories today @the.intuitive.kitchen.RD

It really comes together in about 10-20 minutes and absorbs even more flavor if you make it the night before your event. If you make it, let me know! See you in the kitchen!

Intuitive eating is NOT the hunger/fullness plan.

Intuitive eating is NOT the hunger/fullness plan. I know that those are components of it but trust me, it’s more than that.

If you’ve been listening to my podcast over the last few weeks you know I’ve been talking about IE. Today’s episode is on the 6th principal which is to feel your fullness. Just reminding you above that there’s a LOT more to it than that okay?

So what does it mean to feel “fullness?” Well, part of it is trusting yourself which is really hard to do. Many of us have lost trust with ourselves and our bodies because of chronic off and on dieting or all-or-nothing mentalities. It’s not your fault. But this lack of trust can make it hard to know when to stop eating in addition to a multitude of other factors.

Is it when my plate is finished? When there’s a few bites left? Is it this portion or that one? Is the nutrition label what I follow? Makes it tricky right? One way to start tuning back into your internal cues is to provide yourself with satisfying meals (food you actually enjoy) and pause while you’re eating and ask yourself what you taste. What’s the texture like? Where is your current fullness level?

Know what makes this difficult? Hectic and busy schedules. So do know that you’re not expected to pause during every meal and have a five minute discussion with yourself about how full you feel. But every once in a while, check in. Take a breath. Even if it’s after the meal, how did it taste?

Need some more tips on this one? There’s a LOT of nuance here so head to the link in my bio or search The Intuitive Kitchen podcast 🎙wherever you listen!

It’s National Greek yogurt day and I want to hel

sQuaSh iS tOO sTarChy rIghT?💀 WRONG. I’m s

sQuaSh iS tOO sTarChy rIghT?💀

WRONG. I’m so tired of hearing other people say squash is starchy. Starchy is one of the words that gets a bad rep and to be honest, it just means there’s less water in the vegetable. Even telling someone, “oh you should only eat a little starch” is not helpful. Why? Because while you might be thinking you’re encouraging moderation, you might be instilling fear around a food. You’re backing up the idea that we should restrict a vegetable which for many people results in less variety, less satisfaction, lower fiber intake or even bingeing on things later.

I worked with someone once who wouldn’t allow herself to have starchy vegetables because she thought they were bad so better ban them. Guess what? She struggled with bingeing after those dinners where her family could eat it but she couldn’t. It’s just not livable, doable or fun.

In my kitchen, I embrace ALL foods and I want to help you do the same!! So guess what? You can grab this recipe via the link in my bio or below AND while you’re at it…sign-up for my email list because I’ve got some more awesome things simmering!🤗

https://holdennutrition.com/dragon-pork-stuffed-squash/

What’s your favorite pizza topping? My favorites

What’s your favorite pizza topping? My favorites are green and black olives! 🫒

Let’s get real, pizza is a thoroughly enjoyed food by many people. Many, many people. Whether you eat it weekly or once in a while, it’s convenient, delicious, and provides nutrition and energy.

Can you be aware of nutrition aspects of pizza? Frozen pizzas might be high in sodium and low in fiber. Add some veggies or maybe a side salad.

Take out pizza might have a higher amount of saturated fat. Order light cheese if this is something you personally are working on if this doesn’t decrease satisfaction.

Making your own? Try a mix of whole wheat and white flour to up the fiber intake. Or used crushed tomatoes with Italian seasonings added in for sauce to reduce the added sugar.

Worried you’ll binge and eat the whole pizza? Eat balanced meals throughout the day, work on resolving the “I shouldn’t eat this” mindset, and choose a time that feels good to you to enjoy some pizza mindfully and without guilt.

What can also be really helpful is slowing down while you eat something like pizza. Often it’s enjoyed in a social setting so we become less connected and mindful naturally. Try to take moments to breath and check in with your body. Are you enjoying it? Are you hungry? Thirsty? Full?

Enjoy pizza in any way that works for YOU. Pizza is not “off” limits to anyone. Personally, I’ll be enjoying a crab rangoon pizza for the rest of my life as long as the restaurant by me keeps making it!

Read that again. I get how painful that can sound.

Read that again. I get how painful that can sound. I know that many people I work with have the desire to lose weight. I know that I used to have that desire too and it still pops up time-to-time especially since my body has changed in the postpartum.

However, I can also tell you that weighing your food, counting calories or macros, or perfectly measuring portions is a huge time suck in the kitchen. Your food will be cold by the time you’re ready to eat and no one wants to eat a cold plate of spaghetti (unless you like cold spaghetti leftovers??!).

Instead, try writing down non-diet and non-scale related victories at the end of the day. This could be enjoying your meal without worrying about the carbohydrate intake. Cooking for your family and allowing yourself to enjoy every component of it. Prepping your food so that you reduce the stress of cooking daily. Relying on convenience items to help get nourishing meals on the table faster. There are SO many other ways to work on health, nourishment and fun in the kitchen. ♥

About me!

Learn about my style of nutrition education…

Latest recipes

🎁Tap which one you want this year! Head to my s

🎁Tap which one you want this year!
Head to my stories for details and a quick link to this blog article! 🤗🎁 Happy shopping! (FYI these are not sponsored and none are affiliated with me. Just my personal recommendations♥️)

Or copy and paste below👇🏻

https://holdennutrition.com/gift-guide-2021/

I need to know…what’s your favorite food you’re looking forward to enjoying this Thanksgiving!?

Here’s my take on Thanksgiving and cooking with convenience and confidence. You have to first look at your own situation, if you want to stick to recipes you know and or use things from cans and boxes, please know you’re doing nothing wrong or less then. Providing nourishment and nutrition for your family is wonderful and a blessing.

Yes, I can appreciate that homemade meal components *might* taste better than pre-bought items but you do YOU. If you have the time and space to bake a homemade pumpkin pie, that’s awesome!! If you don’t, go pick one up at the store! I won’t tell 😏

The thing is, holidays are really overwhelming to a lot of people, even if they cook the same foods every time the holiday rolls around. Make your plan with what you’re cooking, write it out, and when you finally get to enjoy the meal - do just that! Enjoy, taste, savor, smell, listen, and share gratitude. Oh, and eyes on your own plate👀

Tomorrow I’ve got a podcast with twelve MORE tips for enjoying the holidays from an Intuitive Kitchen space - can’t wait for you to take a listen!! 🦃

Are you the cook or the eater this holiday? I’m both! I’m not the sole cook, though I nerd out thinking about doing that someday, but I will get to experiment with two new things this year - homemade rolls and a duck!

A lot of recipes call for them…are they necessar

A lot of recipes call for them…are they necessary? Can we substitute? What’s the point of them?

Often recipes that call for them are using it as a thickener or a way to add cream. Most ‘cream of’ soups use cream, light cream, half and half or milk as a key ingredient which is why they contain fat. They’re high in sodium (per serving the sodium is >20%) which does not mean bad, it just means yes it has salt. One product doesn’t ruin your health with high sodium, your overall pattern is what matters.

So many people will use these too because they bring on nostalgia for a casserole their family made or a staple meal they had with a friend. They instantly make me think about am egg noodles dish with beef and mushrooms. I can smell it just thinking about it!😊

And that’s a beautiful thing about food. The powerful memories it brings up, the comfort, and the energy it can give us. Yes, you can make your own ‘cream of’ soups which really aren’t too hard! Typically you just need flour, milk, unsalted butter and your flavors. However, if you want that nostalgia or simply love the taste of a cream of soup, by all means use it, cook something, enjoy it and move on ♥️ if you’ve run out and need it for a recipe, I bet you’ve got the ingredients to make your own right now (swipe right for the directions).

New recipe! If you need a new side dish for an upc

New recipe! If you need a new side dish for an upcoming holiday, I’ve officially got you covered. This one is high fiber, colorful, flavorful, and has a texture for everyone.

My Pear Apricot Salad Crunch is YOURS for the making. The full recipe is on my blog, link below or head to the link in my bio or stories today @the.intuitive.kitchen.RD

It really comes together in about 10-20 minutes and absorbs even more flavor if you make it the night before your event. If you make it, let me know! See you in the kitchen!

Intuitive eating is NOT the hunger/fullness plan.

Intuitive eating is NOT the hunger/fullness plan. I know that those are components of it but trust me, it’s more than that.

If you’ve been listening to my podcast over the last few weeks you know I’ve been talking about IE. Today’s episode is on the 6th principal which is to feel your fullness. Just reminding you above that there’s a LOT more to it than that okay?

So what does it mean to feel “fullness?” Well, part of it is trusting yourself which is really hard to do. Many of us have lost trust with ourselves and our bodies because of chronic off and on dieting or all-or-nothing mentalities. It’s not your fault. But this lack of trust can make it hard to know when to stop eating in addition to a multitude of other factors.

Is it when my plate is finished? When there’s a few bites left? Is it this portion or that one? Is the nutrition label what I follow? Makes it tricky right? One way to start tuning back into your internal cues is to provide yourself with satisfying meals (food you actually enjoy) and pause while you’re eating and ask yourself what you taste. What’s the texture like? Where is your current fullness level?

Know what makes this difficult? Hectic and busy schedules. So do know that you’re not expected to pause during every meal and have a five minute discussion with yourself about how full you feel. But every once in a while, check in. Take a breath. Even if it’s after the meal, how did it taste?

Need some more tips on this one? There’s a LOT of nuance here so head to the link in my bio or search The Intuitive Kitchen podcast 🎙wherever you listen!

It’s National Greek yogurt day and I want to hel

sQuaSh iS tOO sTarChy rIghT?💀 WRONG. I’m s

sQuaSh iS tOO sTarChy rIghT?💀

WRONG. I’m so tired of hearing other people say squash is starchy. Starchy is one of the words that gets a bad rep and to be honest, it just means there’s less water in the vegetable. Even telling someone, “oh you should only eat a little starch” is not helpful. Why? Because while you might be thinking you’re encouraging moderation, you might be instilling fear around a food. You’re backing up the idea that we should restrict a vegetable which for many people results in less variety, less satisfaction, lower fiber intake or even bingeing on things later.

I worked with someone once who wouldn’t allow herself to have starchy vegetables because she thought they were bad so better ban them. Guess what? She struggled with bingeing after those dinners where her family could eat it but she couldn’t. It’s just not livable, doable or fun.

In my kitchen, I embrace ALL foods and I want to help you do the same!! So guess what? You can grab this recipe via the link in my bio or below AND while you’re at it…sign-up for my email list because I’ve got some more awesome things simmering!🤗

https://holdennutrition.com/dragon-pork-stuffed-squash/

What’s your favorite pizza topping? My favorites

What’s your favorite pizza topping? My favorites are green and black olives! 🫒

Let’s get real, pizza is a thoroughly enjoyed food by many people. Many, many people. Whether you eat it weekly or once in a while, it’s convenient, delicious, and provides nutrition and energy.

Can you be aware of nutrition aspects of pizza? Frozen pizzas might be high in sodium and low in fiber. Add some veggies or maybe a side salad.

Take out pizza might have a higher amount of saturated fat. Order light cheese if this is something you personally are working on if this doesn’t decrease satisfaction.

Making your own? Try a mix of whole wheat and white flour to up the fiber intake. Or used crushed tomatoes with Italian seasonings added in for sauce to reduce the added sugar.

Worried you’ll binge and eat the whole pizza? Eat balanced meals throughout the day, work on resolving the “I shouldn’t eat this” mindset, and choose a time that feels good to you to enjoy some pizza mindfully and without guilt.

What can also be really helpful is slowing down while you eat something like pizza. Often it’s enjoyed in a social setting so we become less connected and mindful naturally. Try to take moments to breath and check in with your body. Are you enjoying it? Are you hungry? Thirsty? Full?

Enjoy pizza in any way that works for YOU. Pizza is not “off” limits to anyone. Personally, I’ll be enjoying a crab rangoon pizza for the rest of my life as long as the restaurant by me keeps making it!

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