More Spoons Nutrition

Category: Patient Education

  • Comparison of the CDED, SCD, and Mediterranean Diet in Crohn’s Disease Management

    Comparison of the CDED, SCD, and Mediterranean Diet in Crohn’s Disease Management

    Dietary interventions are increasingly recognized as critical in managing Crohn’s disease (CD). Among the most studied diets are the Crohn’s Disease Exclusion Diet (CDED), the Specific Carbohydrate Diet (SCD), and the Mediterranean Diet (MD). Each of these diets presents distinct mechanisms and clinical implications.

    Crohn’s Disease Exclusion Diet (CDED)

    Overview:
    CDED is a structured, whole-food diet aimed at reducing exposure to dietary components that impair intestinal barrier function and promote dysbiosis. It is often paired with Partial Enteral Nutrition (PEN) in a phased approach.

    Evidence:
    A pivotal trial by Levine et al. demonstrated that CDED combined with PEN induced remission in 80% of pediatric CD patients by week 6, outperforming Exclusive Enteral Nutrition (EEN) in terms of tolerability and long-term adherence.1 Further studies have replicated these findings in adults.2

    Strengths:

    • Proven efficacy in inducing and maintaining remission
    • Higher adherence rates compared to EEN
    • Addresses both inflammation and microbiota imbalances

    Limitations:

    • Requires use of nutritional formulas
    • Structured phases may be complex for patients to follow

    Specific Carbohydrate Diet (SCD)

    Overview:
    SCD restricts complex carbohydrates, lactose, and processed foods, focusing on monosaccharides to limit bacterial fermentation and potential inflammation.

    Evidence:
    The DINE-CD trial, a randomized controlled study, found no significant difference in clinical remission rates between SCD and the Mediterranean diet in adults with mild to moderate CD.3 While some retrospective studies and anecdotal reports suggest symptom improvement, large-scale evidence remains inconsistent.4

    Strengths:

    • Emphasizes whole, unprocessed foods
    • May improve symptoms in select individuals

    Limitations:

    • Highly restrictive and difficult to sustain
    • Risk of nutritional deficiencies
    • Lack of consistent clinical efficacy

    Mediterranean Diet (MD)

    Overview:
    The Mediterranean diet emphasizes high consumption of fruits, vegetables, legumes, olive oil, whole grains, and moderate intake of fish and poultry, with minimal processed foods and red meat.

    Evidence:
    In the DINE-CD trial, the Mediterranean diet achieved similar remission rates to SCD, with higher patient satisfaction and sustainability.3 Its anti-inflammatory effects and cardiometabolic benefits are well documented across multiple populations.5

    Strengths:

    • Easier to adopt and maintain long term
    • Beneficial beyond IBD (e.g., cardiovascular health)
    • Less restrictive, nutritionally balanced

    Limitations:

    • May require customization for individual intolerances
    • Slightly less targeted than CDED for gut-specific inflammation

    Comparative Summary

    DietRemission InductionRestrictivenessLong-Term AdherenceAdditional Benefits
    CDEDHigh (especially with PEN)1,2Moderate to HighModerateGut-specific; targets dysbiosis
    SCDVariable3,4HighLowMay help symptoms; low-quality evidence
    MDModerate3,5LowHighCardiovascular and anti-inflammatory benefits

    Conclusion

    While all three diets can offer therapeutic value in Crohn’s disease, current evidence supports the CDED (with PEN) as the most effective for inducing remission, especially in children. The Mediterranean diet is highly sustainable, with broader health benefits and similar efficacy to SCD in symptom control. The SCD, although promising for some, lacks robust evidence and is challenging to maintain.

    Individualization of dietary therapy, in collaboration with a gastroenterologist and registered dietitian, remains crucial.

    References

    1. Levine A, Wine E, Assa A, et al. Crohn’s disease exclusion diet plus partial enteral nutrition induces sustained remission in a randomized controlled trial. Gastroenterology. 2019;157(2):440-450.e8. doi:10.1053/j.gastro.2019.04.021
    2. Yanai H, Shachar E, Levine A. The Crohn’s disease exclusion diet for induction and maintenance of remission in adults with mild-to-moderate Crohn’s disease. Therap Adv Gastroenterol. 2022;15:17562848221109464. doi:10.1177/17562848221109464
    3. Lewis JD, Chen EZ, Baldassano RN, et al. A randomized trial comparing the specific carbohydrate diet to a Mediterranean diet in adults with Crohn’s disease. Gastroenterology. 2021;161(3):837-852.e9. doi:10.1053/j.gastro.2021.05.047
    4. Suskind DL, Cohen SA, Brittnacher MJ, et al. Clinical and fecal microbial changes with diet therapy in active inflammatory bowel disease. J Clin Gastroenterol. 2018;52(2):155-163. doi:10.1097/MCG.0000000000000772
    5. Casas R, Sacanella E, Estruch R. The immune protective effect of the Mediterranean diet against chronic low-grade inflammatory diseases. Endocr Metab Immune Disord Drug Targets. 2014;14(4):245-254. doi:10.2174/1871530314666141021112855
  • Low Histamine Coffee Alternatives That Actually Taste Good

    Low Histamine Coffee Alternatives That Actually Taste Good

    If you’ve recently started a low histamine diet, you might be mourning your morning cup of coffee—and I get it. Coffee isn’t just a ritual; it’s a moment of calm (or a much-needed jolt) in a busy day. Unfortunately, coffee is a common histamine trigger—not just because of the caffeine, but also due to the roasting and storage process, which can raise histamine levels.

    The good news? There are plenty of delicious, energizing, and comforting alternatives that can help fill the coffee-shaped hole in your routine—without the histamine backlash.

    ☕ Why Coffee Can Be a Problem

    While caffeine itself isn’t always the issue, coffee beans are often fermented, roasted, and stored in ways that encourage histamine buildup. For those with histamine intolerance, this can lead to symptoms like headaches, anxiety, digestive issues, and flushing—not exactly the kind of wake-up call you’re looking for.

    🌿 Herbal Teas: Cozy Without the Crash

    Many herbal teas are naturally caffeine-free and low in histamine, making them a great starting point. Some favorites include:

    • Rooibos tea – Naturally sweet and full of antioxidants, rooibos is smooth and satisfying, especially with a splash of coconut milk.
    • Chamomile tea – Known for its calming properties, chamomile can ease anxiety and support better sleep. (Heads up: if you have ragweed allergies, it might be best to skip this one.)
    • Ginger tea – Fresh ginger steeped in hot water makes a zippy, anti-inflammatory drink that also supports digestion.
    • Peppermint tea – Cooling and refreshing, peppermint is soothing for the gut and can be a great mid-morning pick-me-up.

    🥥 Latte-Style Drinks: Warm, Creamy, and Comforting

    Looking for something a little richer? Try these coffee-free “lattes”:

    • Golden turmeric latte – Made with coconut or almond milk, fresh turmeric, and ginger. Naturally anti-inflammatory and deeply comforting.
    • Carob latte – Carob is a naturally sweet, caffeine-free alternative to cocoa. Warm it with your favorite non-dairy milk for a treat that feels indulgent but won’t spike your histamine levels.
    • Cinnamon-vanilla “steamer” – Heat up some coconut milk with cinnamon and vanilla extract for a cozy, sweet beverage that satisfies cravings.

    🧊 Cold Drinks for a Refreshing Boost

    If you’re more of an iced coffee fan, don’t worry—there are cold options too!

    • Cucumber-mint water – Crisp, cooling, and super hydrating.
    • DIY electrolyte drink – Mix coconut water with a pinch of salt and a squeeze of lemon or lime (if tolerated).
    • Iced rooibos “latte” – Brew rooibos tea, chill it, and pour over ice with a splash of coconut milk. Delicious and refreshing!

    ⚠️ Caution: Grain-Based Coffee Substitutes

    Some popular coffee alternatives like dandelion root, chicory, and barley-based drinks (Dandy Blend, Pero) may be too risky for those with histamine intolerance, especially if they’re roasted or fermented. However, some people do tolerate them in small amounts—just go slow and listen to your body.

    The Bottom Line:
    Letting go of coffee doesn’t mean giving up the ritual or the comfort of a warm (or iced) drink in your day. With a little creativity and some histamine-friendly swaps, you can still enjoy delicious beverages that support your health and give you that cozy, grounded feeling—without the symptoms.

    Want help navigating the low histamine diet? Send us a secure message below. We offer nutrition consultations in New Mexico and Oregon, covered by insurance.

    Send Us a Message

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutrition  or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • Nutrition Strategies to Manage Side Effects of GLP-1 Weight Loss Medications

    Close-up of a syringe injecting an apple, illustrating genetic modification or medical concepts.

    GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tripeptide (Mounjaro, Zepbound) have become popular tools for weight management. While these medications can be highly effective, they often have side effects that can impact nutrition and overall well-being. If you or a loved one use GLP-1 medications, optimizing your diet can help minimize discomfort and support long-term success.

    Common Side Effects and Nutrition Strategies to Manage Them

    1. Nausea and Vomiting

    One of the most common complaints among GLP-1 users is persistent nausea, which can make it difficult to eat enough nutrients.

    Try this:

    • Eat small, frequent meals rather than large portions to reduce stomach discomfort.
    • Prioritize bland, easy-to-digest foods such as oatmeal, mashed potatoes, bananas, or crackers.
    • Ginger and peppermint can help settle the stomach—try ginger tea, peppermint tea, or ginger chews.
    • Stay upright after eating and avoid lying down for at least 30 minutes post-meal.
    • Stay hydrated with electrolyte-rich fluids like coconut water or diluted sports drinks if vomiting occurs frequently.

    2. Constipation

    Many people on GLP-1 medications struggle with constipation due to slowed gut motility.

    Try this:

    • Increase fluid intake: You don’t need to do the gallon challenge to hydrate adequately. In fact, a gallon of water is not recommended. Most adults need about 2 liters a day or 8 cups. Ask your dietitian to calculate your individual needs. 
    • Incorporate both insoluble and soluble fiber: The ideal ratio of insoluble fiber to soluble fiber for constipation relief is 1:1. Good food sources with approximately this ratio of soluble and insoluble fiber include prunes, berries, apricots, beans, and lentils. Eat the skin of fruits and vegetables to increase your insoluble fiber intake further.  Psyllium powder-based supplements, such as Metamucil, may not contain enough insoluble fiber to relieve constipation — especially in patients on GLP-1 weight loss medications. Most adults need about 22-34 grams of fiber daily, which should be individualized and gradually increased. 
    • Try magnesium-rich foods like pumpkin seeds, spinach, and almonds, or consider a magnesium citrate supplement (check with your provider first). It’s estimated that up to 60% of the population is deficient in magnesium. Because the body has mechanisms to regulate blood levels of minerals and electrolytes, a blood test for magnesium deficiency will not necessarily reflect actual intake until a person is severely deficient. 
    • Light movement after meals, such as a short walk, can help stimulate digestion. 

    3. Diarrhea

    Some individuals experience diarrhea, especially when adjusting to the medication.

    Try this:

    • Stick to easily digestible, low-fat meals to prevent exacerbating symptoms.
    • Incorporate binding foods that contain more soluble fiber, such as bananas, apples, psyllium, green peas, and wheat bran. 
    • Probiotic-rich foods like yogurt or kefir may help restore gut balance. However, not all fermented foods have sufficient probiotics to replenish the gut microbiome. Select brands with live active cultures or indicate they are probiotic food or yogurt. An integrative dietitian can assist in selecting the right probiotic-rich foods or supplements for your situation. 
    • Limit artificial sweeteners (sorbitol, mannitol, xylitol), which can trigger diarrhea in some individuals.

    4. Loss of Appetite & Unintentional Malnutrition

    While appetite suppression can aid weight loss, it may also lead to inadequate nutrition. 

    Try this:

    • Focus on nutrient-dense foods to get the most nutrition in smaller portions (e.g., nuts, seeds, eggs, Greek yogurt, avocado).
    • Include protein at each meal to preserve muscle mass (chicken, fish, tofu, beans, cottage cheese).
    • Use high-calorie liquids if eating solid food feels difficult—nutrient-packed smoothies with protein powder, nut butters, and milk can help.
    • Set reminders to eat if you frequently forget meals due to reduced hunger.

    5. Muscle Loss

    Since GLP-1 medications can lead to rapid weight loss, there’s a risk of losing muscle mass along with fat.

    Try this:

    • Prioritize protein intake (aim for at least 20–30g per meal, depending on individual needs).
    • Incorporate resistance training to preserve muscle while losing weight.
    • Consider protein supplementation if struggling to meet protein needs through food. It is best to work with a dietitian to select a protein supplement, as they are not one size fits all and can exacerbate underlying conditions. 

    Final Thoughts

    While GLP-1 receptor agonists can be a powerful tool for weight management, they come with unique nutritional challenges. By making small, strategic dietary adjustments, you can manage side effects and ensure your body gets the nutrients it needs. Ideally, individuals should work closely with a dietitian when using weight loss medication. A registered dietitian can provide you with evidence-based, personalized recommendations. Consults with a dietitian are usually covered by insurance, especially for weight management. Call today or check out our contact page to self-schedule or reach out to us via secure messaging. 

  • Healthy and Sensory-Friendly Thanksgiving Recipes

    Healthy and Sensory-Friendly Thanksgiving Recipes

    Thanksgiving is a wonderful time for gathering, sharing gratitude, and of course, enjoying delicious food. However, for neurodivergent families, this holiday can be filled with unique sensory challenges, food aversions, and a need for predictability. Whether it’s a preference for familiar textures, sensitivities to certain flavors, or a strict need for routine, finding the right Thanksgiving recipes can be tricky. The good news is that with a little planning, you can create a sensory-friendly, nutritious, and enjoyable Thanksgiving spread for everyone.

    In this blog post, I’m sharing a selection of healthy Thanksgiving recipes that prioritize sensory needs and nutrition while keeping holiday traditions in mind. These recipes are designed to be adaptable, simple, and family-friendlyso everyone can feel comfortable and included at the table. But remember, everyone has unique sensory needs, and there is no one-size-fits-all approach.

    1. Smooth Mashed Sweet Potatoes with Coconut Milk

    Mashed potatoes are a staple on Thanksgiving tables, but for those with texture sensitivities, the standard chunky version might be off-putting. This recipe uses sweet potatoes and creamy coconut milk for a smooth, naturally sweet side dish that’s easy on the taste buds and full of nutrients.

    Ingredients:

    • 3 large sweet potatoes, peeled and cubed
    • 1/2 cup full-fat coconut milk
    • 1 tablespoon olive oil or melted ghee
    • 1/2 teaspoon salt
    • Optional: a pinch of cinnamon or nutmeg for a holiday twist

    Instructions:

    1. Boil the sweet potatoes until tender (about 15-20 minutes).
    2. Drain and transfer to a large bowl.
    3. Add the coconut milk, olive oil, and salt. Mash with a potato masher or use an immersion blender for a smoother texture.
    4. Serve warm and let everyone add their own seasoning if desired.

    Why It Works: The smooth texture and natural sweetness of this dish can appeal to picky eaters and those who prefer mild, predictable flavors.

    2. Crispy Baked Chicken Strips (Gluten-Free)

    While turkey is the traditional star of Thanksgiving, not every child is comfortable with it, especially if they have strong food aversions or a preference for familiar foods like chicken tenders. These gluten-free baked chicken strips offer a crispy, flavorful alternative that many kids already love.

    Ingredients:

    • 1 lb chicken breast, cut into strips
    • 1/2 cup almond flour (or gluten-free breadcrumbs)
    • 1/4 cup ground flaxseed
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • Salt and pepper to taste
    • 1 egg, beaten

    Instructions:

    1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
    2. Mix the almond flour, ground flaxseed, garlic powder, onion powder, salt, and pepper in a shallow bowl.
    3. Dip each chicken strip in the beaten egg, then coat it with the flour mixture.
    4. Place on the baking sheet and bake for 15-20 minutes, flipping halfway through, until golden and crispy.
    5. Serve with a simple dipping sauce like honey mustard or ketchup.

    Why It Works: These chicken strips provide a familiar, crunchy texture that can help reduce anxiety around unfamiliar foods on the Thanksgiving table.

    3. Roasted Carrot “Fries”

    Vegetables can be a tough sell for many autistic children, especially if they have strong aversions to certain textures or tastes. Roasting carrots into “fries” brings out their natural sweetness and provides a crispy, finger-friendly option that can feel more like a treat.

    Ingredients:

    • 6 large carrots, peeled and cut into sticks
    • 2 tablespoons olive oil
    • 1/2 teaspoon salt
    • Optional: a sprinkle of dried parsley or rosemary

    Instructions:

    1. Preheat your oven to 425°F (220°C).
    2. Toss the carrot sticks with olive oil and salt.
    3. Arrange in a single layer on a baking sheet.
    4. Roast for 20-25 minutes, turning halfway through, until crispy on the edges.
    5. Serve warm as a side dish or snack.

    Why It Works: Roasted carrot fries are a great way to introduce vegetables in a fun, familiar format that many kids find less intimidating.

    4. “No Surprise” Apple Crisp (Refined Sugar-Free)

    Thanksgiving desserts can often be too sweet or contain unexpected ingredients that make them unappealing for some kids. This simple apple crisp is free from refined sugars and uses oats for a familiar, crunchy topping without nuts (a common sensory aversion).

    Ingredients:

    • 4 medium apples, peeled and thinly sliced
    • 1 tablespoon lemon juice
    • 2 tablespoons maple syrup or honey
    • 1 teaspoon cinnamon
    • 1 cup rolled oats
    • 1/4 cup coconut oil, melted
    • 1/4 cup coconut sugar (optional)

    Instructions:

    1. Preheat your oven to 350°F (175°C).
    2. Toss the apple slices with lemon juice, maple syrup, and cinnamon, then spread them in a baking dish.
    3. In a separate bowl, mix the oats, melted coconut oil, and coconut sugar (if using).
    4. Sprinkle the oat mixture evenly over the apples.
    5. Bake for 30-35 minutes, until the topping is golden brown and the apples are tender.

    Why It Works: This apple crisp has a predictable texture and flavor, making it more approachable for kids with sensory differences. Plus, it’s lightly sweetened, making it a healthier option.

    Tips for a Sensory-Friendly Thanksgiving:

    1. Prepare a Visual Menu: Show your child what’s being served with pictures or a simple menu. This can help reduce anxiety around new or unfamiliar foods.
    2. Serve at Least One Safe Food: Include at least one familiar, “safe” food that you know your child enjoys. This helps them feel more comfortable at the table.
    3. Encourage Exploration Without Pressure: Offer new foods without forcing them to try. Let them explore the food with their senses before taking a bite.
    4. Limit Strong Smells: Keep heavily spiced or strong-smelling foods to one side of the table to reduce sensory overload.
    5. Plan for Breaks: Allow your child to step away from the table if they become overwhelmed. This can help make the experience more enjoyable for everyone.

    Final Thoughts:

    Thanksgiving doesn’t have to be stressful or overwhelming for families. By focusing on familiar textures, simple flavors, and nutritious ingredients, you can create a meal that everyone can enjoy. Remember, it’s not just about the food on the table, but the love and connection shared around it.

    I hope these recipes bring joy and comfort to your Thanksgiving celebration. Wishing you a happy, healthy, and sensory-friendly holiday!

  • Understanding Sensory Processing Differences and Nutritional Interventions

    Understanding Sensory Processing Differences and Nutritional Interventions

    Understanding Sensory Processing Differences Explained

    Sensory processing differences affect how individuals perceive and respond to sensory information from their environment. These differences can impact daily life and are commonly seen in conditions such as autism spectrum disorder (ASD), attention-deficit/hyperactivity disorder (ADHD), and sensory processing disorder (SPD). Nutrition can play a crucial role in managing sensory processing differences, providing support for improved behavior, attention, and overall well-being. Here’s a comprehensive guide to understanding sensory processing differences and the potential nutritional interventions.

    What Are Sensory Processing Differences?

    Sensory processing refers to the way the nervous system receives messages from the senses and turns them into appropriate motor and behavioral responses. Sensory processing differences occur when this process is disrupted, leading to either hypersensitivity (over-responsiveness) or hyposensitivity (under-responsiveness) to sensory stimuli.

    Common Symptoms of Sensory Processing Differences:

    • Hypersensitivity: Individuals may be overly sensitive to sensory input, such as bright lights, loud noises, certain textures, or specific tastes and smells.
    • Hyposensitivity: Individuals may seek out additional sensory input, such as rough textures, spicy foods, or strong smells, to satisfy their sensory needs.

    These differences can affect eating behaviors, food preferences, and overall nutrition.

    The Connection Between Nutrition and Sensory Processing

    Nutrition can influence sensory processing in various ways. Certain nutrients are essential for brain function and development, which can impact sensory processing. Additionally, some dietary interventions can help manage symptoms and improve quality of life.

    Key Nutrients for Sensory Processing:

    • Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids support brain health and cognitive function, which can help with sensory processing.
    • Magnesium: Present in leafy greens, nuts, and seeds, magnesium plays a role in nerve function and can help reduce anxiety and hyperactivity.
    • Zinc: Found in meat, shellfish, and legumes, zinc is crucial for brain development and immune function.
    • Probiotics: Present in yogurt, kefir, and fermented foods, probiotics support gut health, which is linked to brain function and behavior.
    • Iron: Found in red meat, beans, and fortified cereals, iron is essential for brain development and cognitive function.

    Nutritional Interventions for Sensory Processing Differences

    1. Elimination Diets:

    • Some individuals with sensory processing differences may have food sensitivities or allergies that exacerbate symptoms. An elimination diet can help identify and remove trigger foods, potentially improving sensory processing.

    2. Texture and Taste Modifications:

    • Sensory processing differences can lead to strong preferences or aversions to certain food textures and tastes. Offering a variety of food textures and slowly introducing new textures can help expand food acceptance.
    • Pureeing vegetables or blending fruits into smoothies can help make nutrient-dense foods more palatable.

    3. Scheduled Meals and Snacks:

    • Consistent meal and snack times can help regulate hunger and satiety cues, which is especially important for individuals with sensory processing differences who may struggle with irregular eating patterns.

    4. Sensory-Friendly Eating Environment:

    • Creating a calm and structured eating environment can reduce sensory overload.
    • Allowing for sensory breaks and using tools like noise-canceling headphones or weighted blankets can help create a more comfortable eating experience.

    5. Incorporating Nutrient-Rich Foods:

    • Focus on including nutrient-dense foods that support brain health and overall well-being. Foods rich in omega-3 fatty acids, magnesium, zinc, probiotics, and iron should be incorporated into the diet.
    • Offering a balanced diet with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help ensure nutritional needs are met.

    6. Professional Guidance:

    • Working with a registered dietitian at More Spoons Nutrition, who specializes in sensory processing differences, can provide personalized dietary recommendations and support.
    • Occupational therapists can also offer strategies for improving sensory integration and food acceptance.

    Sensory processing differences can significantly impact eating behaviors and nutritional status. By understanding these differences and implementing targeted nutritional interventions, parents and caregivers can help improve the dietary habits and overall well-being of individuals with sensory processing challenges. Fostering a supportive eating environment and focusing on nutrient-rich foods can make a positive difference in managing sensory processing differences.

  • Long COVID Nutrition Tips for Better Recovery

    Long COVID Nutrition Tips for Better Recovery

    Essential Long COVID Nutrition Tips for Recovery

    Eating Well with Long COVID: Nutrition Tips

    Long COVID, or post-acute sequelae of SARS-CoV-2 infection (PASC), can bring a variety of lingering symptoms, including altered taste and persistent fatigue. These symptoms can make maintaining a nutritious diet challenging, yet eating well is crucial for recovery and overall health. This blog post will explore strategies for managing taste changes and fatigue, ensuring you get the nutrients you need to support your recovery from Long COVID.

    Understanding Taste Changes and Fatigue

    Many people with Long COVID experience taste changes (dysgeusia), loss of taste (ageusia), or altered smell (anosmia). These changes can affect appetite and enjoyment of food, making it difficult to maintain a balanced diet. Additionally, chronic fatigue can reduce the energy available for meal preparation and eating, further complicating efforts to eat well.

    Strategies for Managing Taste Changes

    1. Experiment with Flavors and Textures:

    Bold Flavors: Strong flavors like citrus, vinegar, herbs, and spices can help enhance the taste of food. Try adding lemon juice, lime, or vinegar to dishes.

    Different Textures: Mixing textures can make meals more interesting. Combine crunchy, creamy, and chewy foods to create a more satisfying eating experience.

    2. Temperature Variations:

    Some people find that cold foods are more palatable than hot ones. Experiment with chilled soups, salads, and smoothies.

    3. Nutrient-Dense Foods:

    Focus on nutrient-dense foods that provide the most nutrition per bite. Foods like nuts, seeds, avocados, and leafy greens are packed with essential vitamins and minerals.

    4. Small, Frequent Meals:

    Eating smaller, more frequent meals can help ensure adequate nutrient intake without overwhelming your taste buds.

    5. Hydration:

    Staying hydrated is crucial, especially if you’re not enjoying the taste of food. Infuse water with fruits like berries, citrus, or cucumber for a refreshing change.

    6. Mindful Eating:

    Pay attention to the sensory aspects of eating. Eating slowly and mindfully can help you notice subtle flavors and enjoy your meals more.

    Strategies for Managing Fatigue

    1. Simplify Meal Preparation:

    Batch Cooking: Prepare larger quantities of food and freeze portions for later. This can reduce the need for daily cooking.

    One-Pot Meals: Use slow cookers or instant pots to prepare meals with minimal effort and cleanup.

    Pre-cut Vegetables: Buy pre-cut or frozen vegetables to save time and energy.

    2. Nutrient-Rich Snacks:

    Keep easy-to-grab, nutrient-dense snacks on hand, such as nuts, yogurt, fruit, and whole-grain crackers.

    3. Balanced Meals:

    Aim for balanced meals that include protein, healthy fats, and complex carbohydrates to sustain energy levels. Examples include:

    Grilled chicken with quinoa and steamed vegetables

    A smoothie with spinach, banana, protein powder, and almond butter

     Whole-grain toast with avocado and a boiled egg

    4. Energy-Boosting Foods:

    Include foods that provide a steady release of energy, such as oats, sweet potatoes, and legumes.

    5. Meal Planning:

    Plan meals ahead of time to reduce decision fatigue and ensure you have the ingredients you need on hand.

    6. Listen to Your Body:

    Rest when needed and avoid pushing yourself too hard. Eating smaller, more frequent meals can help maintain energy levels without overwhelming your system.

    Example Meal Plan for Managing Taste Changes and Fatigue

    Breakfast:

    Smoothie with spinach, frozen berries, banana, protein powder, and almond milk

    Whole-grain toast with avocado and a sprinkle of salt and pepper

    Mid-Morning Snack:

    Greek yogurt with honey and mixed nuts

    Lunch:

    Quinoa salad with cherry tomatoes, cucumbers, chickpeas, feta cheese, and a lemon-olive oil dressing

    Sliced apple with almond butter

    Afternoon Snack:

    Carrot sticks and hummus

    Dinner:

    Slow-cooked chicken with sweet potatoes and green beans

    Mixed greens salad with a light vinaigrette

    Evening Snack:

    A handful of berries or a piece of dark chocolate

    Conclusion

    Navigating taste changes and fatigue with Long COVID can be challenging, but with thoughtful strategies and a focus on nutrient-dense foods, you can support your recovery and overall well-being. Experimenting with flavors, simplifying meal prep, and listening to your body’s needs are key to maintaining a balanced diet during this time. Remember, it’s important to consult with a healthcare provider or a registered dietitian for personalized advice and support. At More Spoons Nutrition, we are experts in nutrition for energy-limiting conditions. Book a free discovery call to find out more. We offer nutrition consultations in New Mexico, California, Arizona, and Colorado.

    Book a Discovery Call
  • Nutrition Tips for Managing Postural Orthostatic Tachycardia Syndrome (POTS)

    Nutrition Tips for Managing Postural Orthostatic Tachycardia Syndrome (POTS)

    Nutrition Tips for Managing POTS Effectively

    Postural Orthostatic Tachycardia Syndrome (POTS) is a condition characterized by an abnormal increase in heart rate when transitioning from lying down to standing up. This can lead to dizziness, lightheadedness, and fainting. While managing POTS often involves a multifaceted approach, including medications and lifestyle changes, nutrition plays a crucial role in alleviating symptoms and improving overall quality of life. Here are some nutritional strategies for patients with POTS.

    1. **Stay Hydrated**

    One of the most important aspects of managing POTS is staying well-hydrated. Dehydration can exacerbate symptoms, so it’s crucial to drink plenty of fluids throughout the day. Aim for at least 2-3 liters of water daily, but this amount may need to be adjusted based on individual needs and medical advice.

    2. **Increase Salt Intake**

    For many POTS patients, increasing salt intake can help to boost blood volume and reduce symptoms. Sodium helps the body retain water, which can improve blood circulation and decrease dizziness. However, this should be done under the guidance of a healthcare provider to avoid excessive salt intake, which can have other health implications.

    3. **Balanced Meals**

    Eating balanced meals that include a mix of protein, healthy fats, and complex carbohydrates can help maintain steady blood sugar levels and prevent the spikes and crashes that can worsen POTS symptoms. Avoiding large meals and instead opting for smaller, more frequent meals can also be beneficial.

    4. **Focus on Electrolytes**

    In addition to sodium, other electrolytes such as potassium, magnesium, and calcium are vital for maintaining proper nerve and muscle function. Incorporate foods rich in these nutrients, such as bananas, avocados, nuts, seeds, and leafy greens, into your diet.

    5. **Limit Caffeine and Alcohol**

    Caffeine and alcohol can dehydrate the body and exacerbate POTS symptoms. Limiting or avoiding these substances can help manage symptoms more effectively. Opt for herbal teas and other non-caffeinated, non-alcoholic beverages instead.

    6. **Monitor and Manage Blood Sugar Levels**

    Fluctuations in blood sugar can trigger or worsen POTS symptoms. Eating a diet rich in whole grains, fruits, vegetables, and lean proteins can help maintain stable blood sugar levels. Avoiding refined sugars and processed foods is also key.

    7. **Consider Digestive Health**

    Many POTS patients experience digestive issues such as gastroparesis. Eating smaller, more frequent meals and choosing easily digestible foods can help manage these symptoms. High-fiber foods, probiotics, and staying hydrated can also support digestive health.

    8. **Supplement Wisely**

    While a balanced diet is the best way to obtain nutrients, some POTS patients may benefit from supplements. Commonly recommended supplements include salt tablets, electrolyte powders, and vitamins such as B12 and D. Always consult with a healthcare provider before starting any new supplements.

    9. **Listen to Your Body**

    Nutrition is not one-size-fits-all, and what works for one person with POTS may not work for another. Pay attention to how your body responds to different foods and adjust your diet accordingly. Keeping a food diary can help identify any foods that trigger or worsen symptoms.

    Managing POTS requires a comprehensive approach, and nutrition is a critical component. By staying hydrated, maintaining a balanced diet, and paying attention to individual needs, patients with POTS can significantly improve their quality of life. Always work with a healthcare provider to tailor these recommendations to your specific situation and health needs. At More Spoons Nutrition we are experts at providing a comprehensive, integrated approach to your health concerns.

  • Baby-Led Weaning: A Guide for Parents

    Baby-Led Weaning: A Guide for Parents

    Introducing solid foods to your baby is an exciting milestone, and one approach that has gained popularity in recent years is baby-led weaning (BLW). This method allows babies to feed themselves from the start, fostering independence and helping them develop healthy eating habits. Here’s everything you need to know about baby-led weaning.

    What is Baby-Led Weaning?

    Baby-led weaning (BLW) is a method of introducing solid foods that lets babies self-feed from the beginning of their weaning journey. Instead of purees and spoon-feeding, babies are offered a variety of whole foods that they can pick up and eat on their own. The term “weaning” refers to the process of gradually introducing foods other than breast milk or formula.

    Benefits of Baby-Led Weaning

    1. Promotes Independence:

    • BLW encourages babies to explore and eat food at their own pace, fostering a sense of independence and confidence.

    2. Improves Motor Skills:

    • Handling different shapes and textures of food helps develop fine motor skills and hand-eye coordination.

    3. Encourages Healthy Eating Habits:

    Babies learn to listen to their hunger cues and stop eating when they are full, which can lead to healthier eating habits as they grow.

    4. Family Mealtime Integration:

    • BLW allows babies to eat the same foods as the rest of the family, making mealtimes more inclusive and convenient.

    When to Start Baby-Led Weaning

    • Babies are typically ready for BLW around six months of age when they can sit up unsupported and show interest in food. Key signs of readiness include:
    • Ability to sit upright without support.
    • Good head and neck control.
    • Showing interest in food by reaching out or staring at what others are eating.
    • Loss of the tongue-thrust reflex, which pushes food out of the mouth.

    How to Start Baby-Led Weaning

    1. Safety First:

    • Ensure your baby is always seated upright during meals to reduce the risk of choking. Always supervise your baby while they are eating.

    2. Choose the Right Foods:

    • Start with soft, easily manageable foods like steamed vegetables (carrots, broccoli), soft fruits (banana, avocado), and well-cooked proteins (chicken, fish). Avoid foods that are choking hazards, such as whole nuts, hard raw vegetables, and round fruits like grapes unless they are cut into smaller pieces.

    3. Cut Food Appropriately:

    •  Offer foods in sizes and shapes that your baby can easily grasp, such as stick-shaped pieces or small bite-sized portions.

    4. Offer a Variety:

    • Introduce a wide range of foods to expose your baby to different tastes, textures, and nutrients.

    5. Stay Patient and Positive:

    • Mealtimes can be messy and slow. Be patient and allow your baby to explore and enjoy their food without pressure.

    Common Concerns about Baby-Led Weaning

    1. Choking Risks:

    • While the risk of choking is a common concern, research suggests that BLW does not increase the risk when parents follow safety guidelines. Offer appropriate food sizes and textures, and always supervise your baby.

    2. Nutritional Intake:

    • Ensure your baby gets adequate nutrition by offering a balanced diet that includes iron-rich foods, healthy fats, proteins, and a variety of fruits and vegetables. Continue breastfeeding or formula feeding alongside solid foods.

    3. Messiness:

    • Embrace the mess as part of the learning process. Use a highchair with a large tray, bibs, and easy-to-clean surfaces to manage the mess.

    Tips for Successful Baby-Led Weaning

    • Lead by Example: Eat together as a family to model healthy eating habits.
    • Stay Calm: Allow your baby to set the pace and explore foods without pressure.
    • Keep It Fun: Make mealtime an enjoyable experience with positive reinforcement.
    • Consult Healthcare Providers: Discuss BLW with your pediatrician to ensure it’s suitable for your baby, especially if there are any health concerns or allergies.

    Baby-led weaning is an innovative and flexible approach to introducing solids that can benefit both babies and parents. By allowing babies to explore and enjoy a variety of foods at their own pace, BLW can promote healthy eating habits, independence, and motor skills development. As with any feeding method, it’s important to stay informed, follow safety guidelines, and consult with healthcare professionals to ensure your baby’s nutritional needs are met.

  • Understanding Avoidant/Restrictive Food Intake Disorder (ARFID)

    Understanding Avoidant/Restrictive Food Intake Disorder (ARFID)

    Avoidant/Restrictive Food Intake Disorder (ARFID) is an eating disorder characterized by a persistent failure to meet appropriate nutritional and energy needs. Unlike other eating disorders, ARFID is not driven by body image concerns. Instead, it often stems from a range of issues such as sensory sensitivities, fear of negative consequences of eating (like choking or vomiting), or a lack of interest in eating. This disorder can have significant impacts on physical health, emotional well-being, and daily functioning. Here’s a comprehensive look at ARFID, its symptoms, causes, and treatment options.

    What is Avoidant/Restrictive Food Intake Disorder?

    ARFID is a relatively new diagnosis included in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5). It replaces and expands upon what was previously known as “Selective Eating Disorder.” Individuals with ARFID avoid certain foods or types of food, restrict their intake to a narrow range of foods, or eat very small portions, leading to nutritional deficiencies and other health issues.

    Symptoms of Avoidant/Restrictive Intake Disorder

    The symptoms of ARFID can vary widely but typically include:

    • Avoidance of Food Based on Sensory Characteristics: Aversions to specific textures, smells, colors, or temperatures of foods.
    • Fear of Adverse Consequences: Intense fear of choking, vomiting, or allergic reactions, even if there is no medical basis for these fears.
    • Lack of Interest in Eating:A general disinterest in food or eating, leading to limited food intake.
    • Nutritional Deficiencies: Insufficient intake of essential nutrients, leading to weight loss, poor growth (in children), and other health issues.
    • Interference with Social Functioning: Difficulty participating in social activities involving food, such as family meals or eating out with friends.

    Causes of Avoidant/Restrictive Intake Disorder

    The exact causes of ARFID are not well understood, but several factors may contribute to its development:

    1. Sensory Sensitivities: Many individuals with ARFID have heightened sensitivity to the sensory aspects of food, such as taste, texture, and smell. This can lead to aversions to a wide variety of foods.

    2. Traumatic Experiences: A history of traumatic events related to eating, such as choking or severe vomiting, can trigger a fear-based avoidance of food.

    3. Developmental Factors: ARFID often begins in childhood, and children with developmental disorders or anxiety disorders may be more susceptible. Adults can also be affected by AFRID.

    4. Psychological Factors: Anxiety and other mental health conditions can exacerbate the avoidance of food.

    Diagnosis of Avoidant/Restrictive Intake Disorder

    Diagnosing ARFID involves a comprehensive evaluation by a healthcare professional, including:

    • Medical History: A thorough review of the individual’s medical history, eating habits, and any past traumatic experiences related to food.
    • Physical Examination: Assessing the physical effects of the disorder, such as weight loss, nutritional deficiencies, and growth issues.
    • Psychological Assessment: Evaluating for co-occurring mental health conditions like anxiety or obsessive-compulsive disorder (OCD).

    Treatment of Avoidant/Restrictive Intake Disorder

    Treatment for ARFID typically involves a multidisciplinary approach, including:

    1. Nutritional Rehabilitation:

    •  Working with a registered dietitian to develop a balanced diet that meets nutritional needs. This may involve gradually introducing new foods and addressing nutritional deficiencies.

    2. Therapy:

    • Cognitive Behavioral Therapy (CBT): Helps individuals identify and change negative thought patterns and behaviors related to food.
    • Family-Based Therapy: Involving family members in the treatment process, especially for children and adolescents, to support healthy eating behaviors at home.

    3. Medical Monitoring:

    • Regular monitoring of weight, growth, and nutritional status by healthcare professionals to ensure that the individual’s physical health is maintained during treatment.

    Supporting Someone with Avoidant/Restrictive Intake Disorder

    Supporting a loved one with ARFID involves patience, understanding, and encouragement. Here are some ways to help:

    • Encourage Small Steps: Support gradual changes and celebrate small victories.
    • Create a Positive Eating Environment: Make mealtimes pleasant and stress-free.
    • Avoid Pressure: Do not force or pressure the individual to eat certain foods, as this can increase anxiety and resistance.
    • Seek Professional Help: Encourage the individual to seek treatment from healthcare professionals who specialize in eating disorders.

    Avoidant/Restrictive Food Intake Disorder (ARFID) is a complex eating disorder that requires a comprehensive and individualized approach to treatment. Understanding the symptoms, causes, and treatment options can help individuals and their families navigate the challenges of ARFID. With appropriate support and intervention, individuals with ARFID can improve their overall quality of life.