There are so many questions we ask ourselves when preparing or planning meals:

Do I have enough protein? Am I getting all of my nutrients? Will this keep me full? Is this going to taste good and be satisfying? 

Here at Nutrition Stripped, we’ve “stripped” eating well down to a simple template — which we call the Foundational Five Nourish Meal — that you can follow at each meal.

No counting macros. No need to eliminate foods from your diet. And no fancy fads.

In this blog, you’ll learn why you should use our Nourish Meal Template, including the Foundational Five elements of nutrition when preparing your meals, and how it can help make you more consistent with your healthy eating habits.

Why the Foundational Five Works for Everyday Life

I’m so excited to share the simple checkbox system I’ve been using for almost a decade with thousands of clients, with you, because it’s going to help you feel so much more confident and at ease when you go to make a meal, knowing you have a well-balanced plate with a quick check. 

The Foundational Five is part of our Mindful Nutrition Method.

This system is rooted and inspired by Nutrition Science 101 in balancing macronutrients for health. As dietitians, we’re taught all about the MyPlate and Diabetic Plate Method, both of which provide a guide for how to organize your plate with macronutrients. Our Foundational Five is our spin on the classic model, including the Flavor Factor, which is unique to Nutrition Stripped.

Before we dive into each macronutrient and refresh you on the basics of nutrition, it’s so important to honor that food plays more roles in your life than physical nourishment. That’s where our Flavor Factor really comes into play.

Food should also be a source of enjoyment, pleasure, satisfying, and taste delicious! The Flavor Factor really celebrates that not only are we focusing on balancing the macronutrients, but we’re also focusing on flavor!

Before we jump into exactly what makes up the Foundational Five and how you can start using it in your daily life, it’s important for you to understand why we take this approach to nutrition here at Nutrition Stripped.

Well-Balanced Meals

Of course, when we’re talking about nutrition and caring for your wellbeing, we want to make sure that you’re nourishing yourself. At the same time, we don’t want anyone to feel that eating healthy is difficult, time-consuming, or takes away from the joy in life.

That’s why we use a really simple template — the Foundational Five Elements of nutrition — to make it easy for you to look at your plate and know you have a well-balanced meal, without needing to follow strict rules or count anything.

This template ensures each and every meal is packed with all the vitamins, minerals, and nutrients your body needs so you can feel satiated (full), energized, and well-nourished so you can tackle your day and know that you’ve cared for your health.

The Foundational Five Nourish Meal Template is made up of a variety of nutrients to refer to whenever you’re creating or building a meal. It’s made up of five elements of nutrition:

Protein + Fat + Starchy or Sugary Carbohydrates + Non-Starchy Carbohydrates + Flavor Factor

The Foundational Five elements include the three major macronutrients, which are nutrition science 101 taught as dietitians! These include carbohydrates broken down into two subcategories based on their function, as well as the flavor factor.

No Counting or Tracking

We’ve all been on one of those diets or plans where you have to count and track everything you eat. While that might work for some people for a short-term fix, that’s not realistic to maintain 365 days a year for your whole life.

Most of the time, we’re not eating in situations where it’s even possible to track every ingredient, use measuring cups to dish out a portion, or know what’s even in the dish. We go out to eat, we eat at our friends’ or our family’s homes, etc. That’s what normal life looks like!

That’s why counting and tracking don’t work for our everyday life, and why it becomes cumbersome or not even possible to keep up with. And when you’re not able to count and track something, you then don’t have the skills you need in order to navigate your food choices.

This is why so many people get stuck in the start-and-stop cycle that prevents them from maintaining healthy eating habits in their day-to-day life.

Rather than counting or tracking anything, we do a visual check to ensure all five elements are on the plate and learn the portion sizes that work best for each nutrient and our personal hunger levels.

Freedom to Enjoy All Foods, With No Foods Labeled as “Off-Limits”

As soon as you label a food as “off-limits” or “bad,” you become hyperaware, hypersensitive, and focused on that food choice.

When you’re face-to-face with these foods, you may then feel the lack mentality, which causes you to want to overindulge in that food because you don’t know when you’ll be able to have it again, since you’ve labeled it “off-limits,” rather than being able to enjoy a serving and be fully satisfied.

With the Foundational Five, the focus is on adding a wide variety of foods to your day and ensuring that you’re eating in a balanced way, rather than by removing foods (with the exception of if something must be eliminated because of an intolerance, allergy, or medical conditions).

Here’s what one of our members from The Mindful Nutrition Method program shared about the Foundational Five:

“I think it’s more free knowing that I have so many choices of what to eat now. Portions are a little different and I’m definitely eating more regularly so I think I have a lot more energy. This weekend I had pizza and like knew that it was ok and for the first time in a while, I didn’t feel guilty. I had a side salad with it, drank extra water, and the next morning I went back to my normal routine. I have food freedom now. Now I eat a ton of different foods and never feel restricted.” 

With Simplicity Comes Consistency

One thing we know to be true is that things that come easily to us are easier to maintain. It’s what we do on a consistent basis — not what we do every once in a while — that can truly impact how we feel, our health, and ultimately our lives. That’s why the Nutrition Stripped Motto is: health is a daily practice!

So we like to keep things simple!

The Nourish Meal Template, using the Foundational Five Elements of nutrition makes it easy for you to look at your plate and do a visual check to see that you have everything you need. It is also the perfect way to make easy meals in 15-minutes, perfect for weekday lunches and dinners, so that you can be consistent with eating this way.

It can be used at any mealtime for any type of meal — a nourish bowl, soup, salad, smoothie, or yogurt bowl, you name it, and it works. Plus, it can also be slightly altered to fit any individual’s personal needs.

So now that you know how this way of eating can support you and your healthy eating habits, let’s break down exactly what The Foundational Five is so you can use it at your next meal!

How To Eat Well With Ease Using the Foundational Five

First and foremost, we want to utilize whole foods as often as we possibly can.

What exactly do we mean by whole foods?

The real stuff, food components that are as close as they can be to their natural state; whole grains, beans, legumes, fruit, vegetables, healthy fat, and protein for example.

Remember, this is just a guideline. Every individual’s interpretation of the Foundational Five will look a little different!

Whether you enjoy animal-based proteins or opt for a vegetarian or vegan style diet, the Foundational Five will still work for you.

Now that we know the basics, let’s start talking specifics.

Protein

Protein is the first component in our Nourish Meal Template using the Foundational Five elements of nutrition.

It’s an important macronutrient to have in each of our meals for quite a few reasons. From helping to ensure that you feel full after your meals, to having a hand in indigestion, muscle and tissue synthesis, as well as immune health and various additional functions — it’s safe to say protein is vital.

Protein also makes up every cell in our bodies, including the cells that make up our skin, hair, nails, muscle tone, digestive tract, and so much more. Since protein is involved in every cell in our body, it’s important to both eat enough and also eat the best quality when possible.

Nutrition research shows that eating protein at every meal, especially breakfast, can reduce the hunger hormone ghrelin and promote satiety. Depending upon your particular preferences, your protein choices may include plant-based protein, animal-based protein, or both!

Some examples include beans, legumes, tempeh, tofu, seitan, quinoa, nuts, seeds, nut butter, grass-fed lean beef, eggs, seafood, poultry, and more.

When shopping for animal-based proteins, look for options labeled with organic, 100% grass-fed, wild-caught, sustainable, and humanely raised to help denote a good choice.

If you’re purchasing from the butcher counter, ask them about the sourcing and share specifics of what you’re looking for so you get the best quality!

Fat

Next up we have fat. For the most part, we’re referring to unsaturated fat here. Of course, there are some exceptions to this overarching statement.

Unsaturated fats primarily consist of plant-based and seafood-based fat sources. Think of extra virgin olive oil, olives, avocado oil, avocados, nuts, seeds, nut butter,  salmon, tuna, mackerel, and sardines. We also recommend coconut and coconut oil, which is technically an unsaturated fat but an exception to the overarching guideline, and you can read more about why here.

In a meal, fat is essential for satiety (or fullness). Yes, protein plays a part in this as well, but fat certainly plays the lead role.

Omega-3 fats, for example, found in fatty fish and some plant-based sources, have been shown to improve cardiovascular health and support brain health.

It’s also key for proper nutrient absorption. Certain vitamins (A, D, E, and K) are all fat-soluble, meaning they need a fat source in order to be properly absorbed. These are the vitamins that keep our brains, cells, hormones, tissues, hair, skin, and nails healthy. 

Adequate fat intake is even more important for organ insulation as well as cellular and hormonal health.

Those are just a few of the reasons healthy fats are so important to eat on a daily basis.

Carbohydrates

Technically speaking, when we look at the nutrition composition of carbohydrates, we find there are 3 subcategories, so let’s explore those so you can keep this knowledge in mind.

Glucose is the body’s primary source of energy. Our brains, muscle tissue, and cells all utilize all carbohydrate types as they break down into glucose for energy, just in different amounts and ratios.

1. Sugars: short-chain carbohydrates that are very easy and quick to digest. Examples are honey, maple syrup, fruit juices, and added sugars. 
2. Starches: You may hear these called starches, whole, or complex carbohydrates, which all mean the same thing. These are long chains of glucose molecules attached together that are then broken down into simple units of sugar. Examples are bread, pasta, potatoes, peas, and beans.
3. Fiber: You may hear this called fiber or non-digestible carbohydrates. Fiber occurs in all fruits and vegetables, whole grains, peas, and beans. We don’t digest fiber; fiber passes through our digestive system.

For the sake of ease in using the Foundational Five system, I like to break carbohydrates into 2 main categories: starchy and non-starchy. 

Starchy Carbohydrates

Starchy carbohydrates are exactly what you picture when you think of carbohydrates. This is the category of carbohydrates that provide you with energy, which is why they’re so important to include in every meal.

For this category of carbohydrates, think of things like potatoes, quinoa, rice, bread, peas, pasta, beans, corn, and fruit. All of these foods have great amounts of vitamins, minerals, energy, and fiber, which are important for our energy, gut health, heart health, hormonal health, and hunger.

Added bonus for soluble fiber

One of our cornerstone whole foods we recommend enjoying at most meals is beans! Beans and legumes are a fantastic source of whole-food carbohydrates, soluble fiber, minerals, and a little protein. In addition, beans are incredibly versatile, delicious, accessible, and affordable.

If you’re not a fan of beans, try other soluble forms of fiber such as vegetables, chia seeds, sweet potatoes, broccoli, pears, figs, carrots, flax seeds, oats, or barley that fall in the Starchy and Sugary Carbohydrate element.

Soluble fiber feeds the friendly bacteria in the gut, which support healthy digestion and gut microbiota and may reduce levels of hunger-stimulating hormones produced by the nervous system that can increase due to stress in our lives or during fasting, food restriction, and yo-yo dieting.

Non-Starchy Carbohydrates

Non-starchy carbohydrates (fiber), on the other hand, don’t necessarily provide a substantial amount of energy. These carbohydrates are better known for their fiber, prebiotics, vitamins, and minerals.

When you hear non-starchy carbohydrates, think of greens and vegetables! These are your leafy greens like arugula, kale, and romaine, as well as your veggies like Brussels sprouts, bok choy, tomatoes, cucumbers and so many more.

Fiber is so important to any diet as it balances cholesterol levels in the blood, regulates bowel movements, regulates blood sugar levels, regulates your satiety levels, lowers the risk of certain types of cancer, reduces the risk of diabetes, and aids in digestion overall. 

These plants should make up the bulk of your plate – the more, the better! Their fiber and water content help to keep you full and provide your body with the nutrients you need to support healthy digestion.

Flavor Factor

Last but certainly not least, we have the flavor factor. This is the fun part!

Your flavor factor maybe a sauce or mustard, herbs, spices, or seasonings – whatever you enjoy cooking or preparing food to boost the flavor and even the nutrients.

Yes, herbs and spices make food taste great, but they’re also packed with antioxidants that help you to glow from the inside out.

If you’re a new cook and just starting to familiarize yourself with seasonings and spices, head here to learn about some of the basics!

Foundational Five Portion Sizes

So now we know what we’re including in our Nourish Meal Template using the Foundational Five, but how much of each nutrient are we supposed to use?

In reality, portion size varies from person to person. With that being said, we have a place for you to start.

Begin by focussing on adding a serving of each of the five components to each of your meals. Similar to what we’re taught as dietitians with the plate method, this focuses on those vegetables since most Americans do not consume enough daily. Generally speaking, your plate should somewhat resemble the following graphic:

But again, portion size will change depending on not only your particular needs but also your nutrition goals.

From a mindful standpoint, you can start with these general guidelines, then slightly increase or decrease based on your individual hunger and satiety cues. If you’re not sure how to tune into your unique body and its needs to find your portion size, watch our free workshop that dives in deeper to this!

Putting the Nourish Meal Template using the Foundational Five Elements of Nutrition into Practice

Let’s get started!

Now first, if you don’t already have the Nutrition Stripped Guide for Creating Healthy Eating Habits, be sure to download that now to get the steps and practices to make maintaining this healthy eating habit easier!

Then you can take a look at some of our favorite recipes that will help you familiarize yourself with the Foundational Five-way of eating and try one out the next time you go to meal prep.

Breakfast

1. Gut Health Supportive Smoothie
2. Smokey Huevos Rancheros
3. Baked Raspberry Porridge

Lunch

1. Buffalo Tempeh Nourish Bowl
2. Hearty Vegetable Bowl
3. Chickpea Burgers

Dinner

1. DIY 15-Minute Nourish Meal
2. BBQ Tacos
3. Chicken Tortilla Soup
4. Chana Masala 

Put the Foundational Five Nourish Meal Template Into Practice to Eat Well Every Day

Now that you know what the Foundational Five system is, it’s time to put it into practice. Ideally, we’re eating the Foundational Five at every meal, but we’re human, and especially when you’re getting started learning this system, that’s not realistic to expect overnight. So instead, what’s one meal of the day that you feel you struggle with the most? Try eating the Foundational Five at that meal and see how it goes!

Also, keep in mind that depending upon your particular nutrition goals, health conditions, medical history, allergies or intolerances, this guideline may need to be adjusted to better suit your individual needs. Members of our Mindful Nutrition Method program are able to add on 1:1 coaching to receive personalized recommendations for these situations.

The post The Foundational Five: A Simple Way to Eat Well Every Day appeared first on Nutrition Stripped.

In this article, we’ll explore the differences between mindful and mindless eating and why it’s important to pay attention to how we eat.

Mindful Eating vs. Mindless Eating: Understanding the Difference and Its Impact on Your Health

What is Mindful Eating?

Mindful eating is the practice of paying attention to the present moment and being fully present while eating. This includes paying attention to the sensory experiences of food, such as taste, texture, and smell. It also involves being aware of our physical and emotional states while eating, including hunger and fullness cues, as well as any emotional triggers that may influence our eating behaviors.

One of the key principles of mindful eating is the practice of “eating with intention.” This means that we make conscious choices about what we eat, why we eat, and how we eat. We eat when we’re hungry, and we stop when we’re full. We also choose foods that nourish our bodies and provide us with energy and nutrients.

Mindful eating also supports a positive relationship with food, balancing eating the foods we need for physical nourishment with eating the foods we enjoy without guilt or stress.

Some other key principles of mindful eating include:

• Eating slowly and savoring each bite
• Paying attention to the colors, smells, and textures of our food
• Avoiding distractions while eating, such as phones or television
• Listening to our bodies and being aware of our hunger and fullness cues
• Being kind and compassionate towards ourselves and our bodies.

The Benefits of Mindful Eating

There are many benefits to practicing mindful eating. For one, it can help us develop a healthier and more positive relationship with food and our bodies. By being more attuned to our hunger and fullness cues, we can avoid overeating and better regulate our food intake for our unique needs and portions. 

In addition, mindful eating can help us enjoy our food more. By savoring each bite and paying attention to the sensory experiences of food, we can cultivate a deeper appreciation for the foods we eat. This can also help us make more informed food choices by learning to recognize which foods truly satisfy us and which don’t.

Enjoyment is so important to our food experience! 

Research has also shown that mindful eating can have positive impacts on our mental health. By being present and aware while eating, we can reduce stress and anxiety related to food and eating.

What is Mindless Eating?

In contrast to mindful eating, mindless eating is the practice of eating without paying attention to our present-moment experiences. This can take many forms, including eating while distracted (such as watching television or using a phone), eating quickly, or eating in response to emotional triggers rather than physical hunger.

This is a very common experience with food, especially when you’re starting out on your journey to eating more balanced and more mindfully, so give yourself some extra self-compassion at this stage.

Mindless eating can lead to overeating or bingeing, as well as other negative health consequences. When we eat without paying attention to our body’s hunger and fullness cues, we’re more likely to eat past the point of fullness and may consume more calories than we need.

When we eat in response to emotions rather than physical hunger, we may be using food as a coping mechanism to deal with stress, anxiety, or other difficult emotions. While emotional eating isn’t a “bad” experience, when we’re only using food as a coping tool for our emotions over time, this brings more challenges for us to deal with said emotions in a more supportive, long-term way.

Kim, one of our Mindful Nutrition Method students overcame this very challenge of mindless eating during her time in the program. She utilized all the education, tools, strategies, and support inside our program, she said:

“So much has changed. I feel like it’s night and day. I don’t have a lockbox anymore. My binges happen super-less frequently, and when they do, I have tools now that I can use, and I’m still working on using them all of the time, but tools that I can use to work through them. I just feel like, in general, I have a lot less anxiety around food choices.” 

The Impact of Mindless Eating on Health

The most negative impact of mindless eating on our well-being is our relationship with food. When we are disconnected from our bodies and eat out of disconnection or distraction, we’re ignoring our body’s true nourishment needs.

Additionally, research has shown that people who eat while distracted, such as watching television or using a phone, consume more calories than those who eat without distractions. In addition, people who eat quickly tend to consume more calories overall than those who eat slowly. While consuming more food isn’t a “bad” thing, it can lead to a habit of overeating or eating more than our hunger cues are dictating, since we’re not tuning in.

In addition, using food as a coping mechanism for emotional distress can also lead to disordered eating behaviors, such as binge eating or emotional eating, and undereating, which can have a negative impact on our mental health and well-being.

How to Practice Mindful Eating

Practicing mindful eating can take some practice, but it’s a skill that anyone can learn. Here are some tips for getting started:

1. Slow down and savor each bite. Take the time to chew your food slowly and really savor the flavors and textures.
2. Eat without distractions. Try to avoid eating while watching TV or using your phone, as these distractions can take your focus away from your food.
3. Pay attention to your hunger and fullness cues. Take a moment to check in with your body before and during meals to see how hungry or full you are. Here’s a great “mindful eating hunger scale” I created for you to learn your hunger cues.
4. Choose foods that nourish your body. Opt for nutrient-dense foods that provide your body with the energy and nutrients it needs to function at its best.
5. Be kind and compassionate towards yourself. Remember that no one is perfect and that it’s okay to have moments of mindless eating. Practice self-compassion and forgiveness when these moments occur.

Takeaway

Mindful eating and mindless eating are two very different approaches to eating that have a significant impact on our health and well-being. By practicing mindful eating, we can learn to pay attention to our present-moment experiences and develop a healthier relationship with food and our bodies. On the other hand, mindless eating can lead to overeating, disordered eating behaviors, and negative health outcomes. By becoming more aware of our eating habits and making conscious choices about what, why, and how we eat, we can cultivate a healthier relationship with food and improve our overall health and well-being.

Find Freedom & Balanced Nourishment.

Embrace a Balanced & Peaceful Relationship with Food.

The post The Difference Between Mindful Eating vs. Mindless Eating appeared first on Nutrition Stripped.

Stress, busy schedules, illnesses, grief, and the hustle and bustle of everyday life can take a toll on us. More specifically, our appetites and the way our bodies regulate hunger. This can often lead to us not eating enough. Additionally, many people in the pursuit of weight loss often end up unintentionally undereating or restricting to achieve that goal.

Whatever the cause, not eating enough food and depriving your body of important nutrients can manifest in ways that wreak havoc on your metabolism and hormones. Both of which may take longer to notice if you’ve been consistently undereating.

8 Symptoms You May Experience if You’re Not Eating Enough

Let’s dive in and take a look at the not-so-subtle signs that your body may not be getting enough vital protein, carbohydrates, and fat, and what you can do to increase your food intake with a balanced diet.

1. Low Energy

If you’ve been feeling straight-up exhausted for several weeks, regardless of how much you snooze or the quality of your sleep, it might be time to re-evaluate your diet. When we’re perpetually undereating, the body isn’t able to fuel itself properly. That may cause you to feel lethargic and sluggish. 

We often see this in the case of low-carbohydrate diets specifically. Seeing as though starchy carbohydrates are the body’s primary source of fast energy, it makes sense that restricting them can lead to less-than-ideal energy levels. 

Take a look at your usual intake regarding both volumes as well as variety. Are you consuming balanced meals that incorporate all of the Foundational Five components? Including starchy carbohydrates? Are you eating when you’re hungry and listening to your body’s cues? Take a moment to reflect here and see if you can make some adjustments. 

2. Dizziness

Dizziness can be one of the first physical signs of not eating enough. When you’re not eating enough food, your blood sugar levels can plummet and make you feel dizzy or faint. If you’re continually feeling lightheaded and can’t quite figure out why, take a look at your food intake. 

For a quick snack boost, eat something with carbohydrates and protein, like a banana with some almond butter, a handful of berries and nuts, or veggie sticks with some hummus. This combination of carbohydrates and protein will help increase and stabilize your blood sugar levels to help boost your energy.

However, if the dizziness persists after making these changes to your nutrition and your lifestyle, chat with your doctor to rule out possible issues.

3. Poor Cognition and Productivity (i.e., Brain Fog)

Ever have moments of forgetfulness where you say things like, “Where did I put my keys?”? That happens to us all, but frequent brain fog could be your body’s way of telling you to check in with how you’re nourishing yourself (i.e., eat more food)! Brain fog can be a sign of several health challenges, but it’s also one of the key symptoms of not eating enough throughout the day.

Postponing lunches or interrupting your normal meal times to attend meetings or take calls delays the energy your body needs to keep going. So if that 3 p.m. lull hits hard and you realize you haven’t had lunch, that’s your cue to head to the kitchen or grab a snack.

It’s best to fill up on whole foods as best as you can. Go for a hearty salad with plenty of fresh veggies, maybe some sweet potatoes, avocado, grilled chicken, or protein of your choice, and a tasty dressing. Foods rich in B-vitamins, omega-3 fatty acids, folate, and antioxidants can help boost brain function and prevent cognitive decline (1). Bye-bye brain fog.

4. Hair Loss and Brittle Nails

This may come as a surprise to you, but if you’re not eating enough food or getting enough nutrients, the highest priority organs will take the lead in getting those nutrients. This includes your brain, heart, and lungs, rather than your hair, skin, and nails. Hair, skin, and nail health are closely tied to what you eat, along with how many vitamins and minerals your body is absorbing.

It’s normal to lose between 50 and 100 strands of hair every day. If you’re losing more locks than usual and your nails seem to break more easily, you may want to focus on nourishing your hair and nails from the inside out.

Start by eating foods that help produce more keratin, the protein that strengthens your hair and nails. Spinach, beans, oatmeal, salmon, eggs, and berries are all excellent sources of hair- and nail-loving nutrients. Protein, biotin, iron, vitamin B12, and omega-3 fatty acids, in particular, are the best nutrients for helping you maintain the thickness, luster, and growth of your crop.

5. Irritable Mood

Hanger is a real emotion! If you’re battling a busy day and rush out the door without breakfast, your blood sugar and your mood can take a real dip. Studies show that low glucose levels can actually cause aggression and violent behavior (2). So when you haven’t had anything to eat, irritability may be one of the first noticeable side effects of not eating enough food. 

The best way to prevent “hanger” is to eat regular meals and nourishing snacks. Enjoying consistent meal times will help keep your blood sugar stable, so you can stay on track with your positive mood and good energy. When you feel that first sign of hunger coming, don’t push it off! Listen to it and grab either a meal or a snack, depending on the degree of hunger you’re experiencing to keep you feeling like your best self versus the moody, irritable version.

6. Feeling Chilly

Got the chills, all the time? You need to consume a substantial amount of food to keep your body warm while performing other bodily functions.

If you’re not eating enough, you’re probably not able to efficiently carry out thermogenesis, which is a process that helps your body generate heat. Some research suggests that people who follow a restrictive diet have lower body temperatures than those who don’t (3).

Women who are also underweight or have low body fat might develop “downy” hair (also known as lanugo), as a way for their bodies to cope with heat loss. When your body doesn’t have enough body fat to heat itself up, it can grow lanugo to help trap heat. It’s common in people with anorexia nervosa or people who are extremely thin.

7. Constant Thirst

Making sure you eat enough is actually one way you can manage your hydration levels. Many of the electrolytes you get from food affect thirst. These include sodium, potassium, and magnesium. If you still feel thirsty after chugging down a glass of water, it’s a red flag that you may not be consuming enough calories.

Sometimes, your body can also mistake thirst for hunger and misguide you away from the water bottle. Just remember to aim for hydrating beverages such as caffeine-free teas, carbonated unsweetened seltzers, and good ‘ole water. 

8. Amenorrhea

Amenorrhea is the scientific term for missing your period. Women may miss their periods for a variety of reasons, including pregnancy, changes in diet, and stress. Sometimes, certain medications you take, including contraception, can affect your cycle, too. Specific health conditions like hypothyroidism and polycystic ovarian syndrome can also affect your hormone levels and, therefore, your period as well.

Amenorrhea can also happen if you don’t eat enough and have low body fat or are underweight (about 10 percent under “normal” weight), which is different for each of us. Being underweight can stop ovulation and cause abnormal changes in your hormones, which is why some women with disordered eating habits or women who are high-performing athletes may often miss their periods. In some cases, their bodies also aren’t getting enough nutrients to carry out normal bodily functions.

The female athlete triad is basically an interrelated cycle that includes low energy intake, amenorrhea, and low bone density. This is most often seen in athletes who are trying to maintain a certain level of “leanness” for a particular sport like figure skating, ballet, gymnastics, or others. 

The Takeaway

The biggest takeaway from this article is to be aware and in tune with yourself and your body’s ability to show you signs that something may not feel right. Use these 8 signs and symptoms to check in with yourself and determine whether or not you may need to consume a bit more energy. 

Find Freedom & Balanced Nourishment.

Embrace a Balanced & Peaceful Relationship with Food.

The post 8 Signs Your Body Says You’re Not Eating Enough appeared first on Nutrition Stripped.

Holiday eating is rarely just about food. It’s about memories, traditions, family dynamics, fun, stress, joy, grief, celebration, connection, and social pressure—all happening at once.

This guide shares practical mindful-eating strategies to help you navigate the holidays with more ease.

Why Holiday Eating Feels So Different

The holidays change nearly every variable that impacts how we eat:

• irregular schedules
• travel
• richer foods
• social pressure
• emotional triggers
• disrupted routines
• lack of sleep
• increased stress

These factors elevate cortisol, can disrupt digestion, and intensify food noise, especially if you’ve been dieting for decades. There is nothing wrong with you — your body is just responding to a new or out-of-the-ordinary environment.

Stay Connected With Meal Consistency

The biggest mistake people make during the holidays is skipping meals to “prepare” for a big dinner. 

This creates:

• unstable blood sugar
• rebound overeating
• low interoceptive awareness
• heightened cravings

In addition to the above list, this act of skipping meals in order to prepare for the “big” meal perpetuates the dieting cycle of making up for food, feeling guilty around your food choices, and the need to get it “right”.

The goal: anchor meals every 3–4 hours, which stabilizes hunger hormones and improves appetite regulation. This serves as a great baseline and guideline to follow.

Add a Grounding Ritual Before the Meal

A calm nervous system improves digestion, fullness, and decision-making.

Try one of these:

1. five slow breaths
2. feeling your feet on the floor
3. unclenching jaw/shoulders
4. pausing before reaching for the plate

This shifts you out of fight-or-flight and into regulation.

Build a Balanced Holiday Plate (Without Rules)

Use the Foundational Five as a flexible guide—not a rigid plan.

Holiday food traditions are incredibly diverse, and your mindful eating practice should honor the meals that matter to you. The goal isn’t to perfect your plate—it’s to create one that keeps you grounded, satisfied, and connected to your body.

Use the Foundational Five as a flexible framework across any holiday celebration.

Protein (the anchor of your plate)

• Roasted turkey
• Glazed ham
• Braised beef or brisket
• Roasted chicken
• Smoked salmon or baked fish
• Lamb chops or lamb roast
• Tofu steaks or baked tofu
• Lentil loaf or lentil patties
• Stuffed vegetables with grains/legumes
• Chickpea-based dishes

Carbohydrates (comfort + steady energy)

• Mashed potatoes
• Stuffing or dressing
• Rice pilaf or seasoned rice
• Basmati or jasmine rice
• Noodles (soba, egg noodles, or long noodles)
• Gnocchi
• Dinner rolls or sweet bread
• Cornbread
• Plantains
• Couscous or bulgur

Vegetables (fiber + micronutrients)

• Roasted root vegetables
• Green beans or green bean casserole
• Sautéed greens (spinach, kale, collards)
• Cabbage rolls
• Roasted Brussels sprouts
• Squash or pumpkin dishes
• Simple herb salads
• Pickled vegetables
• Steamed broccoli or mixed vegetables
• Carrot or beet salads

Fats (satiety + flavor)

• Olive oil drizzles
• Butter or ghee
• Avocado slices
• Tahini or sesame-based sauces
• Nut-based toppings (almonds, pecans, pistachios)
• Cheese or yogurt-based sauces
• Pesto or herbed oil
• Olives
• Walnut or pine nut garnish

Flavor Factor (pleasure + satisfaction)

• Cranberry sauces or fruit relishes
• Herb dressings
• Chutneys
• Ginger-garlic sauces
• Citrus zest or wedges
• Spiced sauces or gravies
• Chimichurri
• Pickles
• Fresh herbs (parsley, cilantro, dill, basil)
• Spice blends (warming spices, garlic blends, holiday spice mixes)

No scarcity. No compensation. Just nourishment.

Practice the First 2–3 Slow Minutes

Research shows the first few minutes of eating set the tone for your digestive response, speeding or slowing the pace of the whole meal.

Slowing just the beginning increases satisfaction without forcing mindful chewing the entire time.

Honor Emotional Eating With Curiosity, Not Guilt

Food is emotional—especially during holidays.

Instead of: “I shouldn’t be eating this.”

Try: “What emotion is present, and what do I need?”

Emotion doesn’t invalidate hunger. Awareness creates space for choice.

After the Meal, Avoid “Fixing Mode”

No detoxes.
No cleanses.
No compensatory behaviors.

Return to your normal rhythm the next day: a balanced breakfast, hydration, gentle movement, and sleep. Build trust in knowing that your body knows what to do.

FAQ

How do I avoid overeating during the holidays?

Eat consistently throughout the day, regulate your nervous system before meals, and include protein and fiber to stabilize your appetite.

What if I feel guilty after eating?

Guilt is learned, not innate. Replace judgment with curiosity: “What did I need in that moment?”

Is it normal to emotionally eat during the holidays?

Yes. Holidays are emotionally charged; emotional eating is a natural human response.

Should I track my food during the holidays?

No. Tracking increases stress and disconnects you from your cues.

How do I return to normal eating after a big holiday meal?

Return to routine—not restriction. Balanced meals, hydration, and sleep regulate your system.

If you want support staying connected to your body through the holidays—and long after—The Mindful Nutrition Way teaches a structured 5-R Framework to help you build lasting peace with food.

You can apply here.

The post How to Stay Connected to Your Body During the Holidays appeared first on Nutrition Stripped.

Holiday eating is rarely just about food. It’s about memories, traditions, family dynamics, fun, stress, joy, grief, celebration, connection, and social pressure—all happening at once.

This guide shares practical mindful-eating strategies to help you navigate the holidays with more ease.

Why Holiday Eating Feels So Different

The holidays change nearly every variable that impacts how we eat:

• irregular schedules
• travel
• richer foods
• social pressure
• emotional triggers
• disrupted routines
• lack of sleep
• increased stress

These factors elevate cortisol, can disrupt digestion, and intensify food noise, especially if you’ve been dieting for decades. There is nothing wrong with you — your body is just responding to a new or out-of-the-ordinary environment.

Stay Connected With Meal Consistency

The biggest mistake people make during the holidays is skipping meals to “prepare” for a big dinner. 

This creates:

• unstable blood sugar
• rebound overeating
• low interoceptive awareness
• heightened cravings

In addition to the above list, this act of skipping meals in order to prepare for the “big” meal perpetuates the dieting cycle of making up for food, feeling guilty around your food choices, and the need to get it “right”.

The goal: anchor meals every 3–4 hours, which stabilizes hunger hormones and improves appetite regulation. This serves as a great baseline and guideline to follow.

Add a Grounding Ritual Before the Meal

A calm nervous system improves digestion, fullness, and decision-making.

Try one of these:

1. five slow breaths
2. feeling your feet on the floor
3. unclenching jaw/shoulders
4. pausing before reaching for the plate

This shifts you out of fight-or-flight and into regulation.

Build a Balanced Holiday Plate (Without Rules)

Use the Foundational Five as a flexible guide—not a rigid plan.

Holiday food traditions are incredibly diverse, and your mindful eating practice should honor the meals that matter to you. The goal isn’t to perfect your plate—it’s to create one that keeps you grounded, satisfied, and connected to your body.

Use the Foundational Five as a flexible framework across any holiday celebration.

Protein (the anchor of your plate)

• Roasted turkey
• Glazed ham
• Braised beef or brisket
• Roasted chicken
• Smoked salmon or baked fish
• Lamb chops or lamb roast
• Tofu steaks or baked tofu
• Lentil loaf or lentil patties
• Stuffed vegetables with grains/legumes
• Chickpea-based dishes

Carbohydrates (comfort + steady energy)

• Mashed potatoes
• Stuffing or dressing
• Rice pilaf or seasoned rice
• Basmati or jasmine rice
• Noodles (soba, egg noodles, or long noodles)
• Gnocchi
• Dinner rolls or sweet bread
• Cornbread
• Plantains
• Couscous or bulgur

Vegetables (fiber + micronutrients)

• Roasted root vegetables
• Green beans or green bean casserole
• Sautéed greens (spinach, kale, collards)
• Cabbage rolls
• Roasted Brussels sprouts
• Squash or pumpkin dishes
• Simple herb salads
• Pickled vegetables
• Steamed broccoli or mixed vegetables
• Carrot or beet salads

Fats (satiety + flavor)

• Olive oil drizzles
• Butter or ghee
• Avocado slices
• Tahini or sesame-based sauces
• Nut-based toppings (almonds, pecans, pistachios)
• Cheese or yogurt-based sauces
• Pesto or herbed oil
• Olives
• Walnut or pine nut garnish

Flavor Factor (pleasure + satisfaction)

• Cranberry sauces or fruit relishes
• Herb dressings
• Chutneys
• Ginger-garlic sauces
• Citrus zest or wedges
• Spiced sauces or gravies
• Chimichurri
• Pickles
• Fresh herbs (parsley, cilantro, dill, basil)
• Spice blends (warming spices, garlic blends, holiday spice mixes)

No scarcity. No compensation. Just nourishment.

Practice the First 2–3 Slow Minutes

Research shows the first few minutes of eating set the tone for your digestive response, speeding or slowing the pace of the whole meal.

Slowing just the beginning increases satisfaction without forcing mindful chewing the entire time.

Honor Emotional Eating With Curiosity, Not Guilt

Food is emotional—especially during holidays.

Instead of: “I shouldn’t be eating this.”

Try: “What emotion is present, and what do I need?”

Emotion doesn’t invalidate hunger. Awareness creates space for choice.

After the Meal, Avoid “Fixing Mode”

No detoxes.
No cleanses.
No compensatory behaviors.

Return to your normal rhythm the next day: a balanced breakfast, hydration, gentle movement, and sleep. Build trust in knowing that your body knows what to do.

FAQ

How do I avoid overeating during the holidays?

Eat consistently throughout the day, regulate your nervous system before meals, and include protein and fiber to stabilize your appetite.

What if I feel guilty after eating?

Guilt is learned, not innate. Replace judgment with curiosity: “What did I need in that moment?”

Is it normal to emotionally eat during the holidays?

Yes. Holidays are emotionally charged; emotional eating is a natural human response.

Should I track my food during the holidays?

No. Tracking increases stress and disconnects you from your cues.

How do I return to normal eating after a big holiday meal?

Return to routine—not restriction. Balanced meals, hydration, and sleep regulate your system.

If you want support staying connected to your body through the holidays—and long after—The Mindful Nutrition Way teaches a structured 5-R Framework to help you build lasting peace with food.

You can apply here.

The post How to Stay Connected to Your Body During the Holidays (Mindful Eating) appeared first on Nutrition Stripped.

It’s not only important for you to understand how to listen to your body’s hunger and fullness signals, but it’s also important for you to understand why your portion sizes change from meal to meal, so you can use those little insights about yourself feel more confident in how to best nourish your unique body.

There are so many different factors that can influence how much you eat and if you’re not aware of these factors, it can cause you to eat portions that aren’t in alignment with your body’s needs.

Having more awareness of why you’re feeling you need a larger or smaller portion will guide you to find the right amount of nourishment you’re needing.

Keep reading to see what to be mindful of as you’re choosing your food portion sizes so you can strengthen your ability to use your hunger and fullness as a guide.

Why Your Food Portions Can Change

Keep these in mind when you check in with your hunger and determine what your food portions should be.

1. What You’ve Already Eaten (or Not Eaten)

One common factor that’s likely to influence your food portions is what you’ve already eaten, or not eaten and how nourishing the food you’ve consumed was for you.

For example, if you’ve intentionally or unintentionally undereaten throughout the day, this can cause your body to feel intense hunger that may lead to larger portions. These larger portions can often cause overeating because you’re just so ravenous.

Additionally, when we undereat for an extended period of time, then consume a really large amount of food due to exceptional hunger, this can result in blood sugar spikes.  These can lead us to feel less satisfied and satiated overall, perpetuating the cycle.

On the other hand, let’s say you’ve eaten a substantial dinner and would now like to enjoy a dessert. That portion of dessert often times will naturally be on the smaller side because of your adequate intake at dinner. Eating a very small dinner before dessert can often lead to a larger portion of dessert because our hunger cues were never quite satisfied.

It’s also important to consider how nourishing the foods you’ve chosen to eat are for you and how you balanced those during your meals. If you’ve eaten a well-balanced Foundational Five meal, you’ll feel more satiated between meals, but if your meal wasn’t balanced, you’ll likely find yourself hungry shortly after.

2. Activity Levels

Our activity levels can also impact our food portions.

On days when you’re more active, you’ll likely notice yourself needing a larger portion of food to support the level of activity you’re participating in. To accommodate this, aim for carbohydrates and healthy fats that will provide your body with the sustained energy it needs, alongside some protein that will help rebuild your muscle tissue.

When you notice yourself being more active than usual, be mindful of that so you can ensure you’re adjusting your portions to meet your needs.

On the other hand, if you’re normally very active and you’re resting or taking a break, your body won’t need as much nourishment, so you’ll want to pay attention to how your hunger changes on your less active days.

3. Environmental Triggers

One common factor that can influence your portion size inadvertently is environmental triggers. These are anything in your environment that is triggering you to eat something or eat a certain amount.

Some environmental triggers may be very supportive, such as having more nourishing food options at eye level in the fridge, rather than tucked into the produce drawers below. This can remind you to choose larger portions of vegetables and greens because they’re top of mind.

However, some environmental triggers may not be supporting the type of eating habits you’re wanting to experience for yourself. For example, one of the members in our Mindful Nutrition Method program noticed that she was often snacking on chips or cookies in the afternoon. After some exploration, she realized this was because she was always walking by the office kitchen to go to meetings or refill on her tea, and she was simply grabbing a snack because it was out and available.

Noticing your eating patterns to see when you may be influenced by your environment can help you identify if and when it’s impacting your portion sizes.

4. Stress Levels

Stress can impact your food portions in two different ways.

1. Smaller portions 

When stress initially comes on, your appetite is likely to go down because your sympathetic nervous system (SNS) puts your body is in “fight or flight” mode to respond to the stressful situation. Your brain tells your adrenal glands to release adrenaline which increases your heart rate, sending blood to muscles and your heart so you can take action, temporarily putting your hunger on hold (1). When the stressful situation passes, your SNS returns to its baseline.

If you’re unaware that your hunger is suppressed due to stress, you may notice you’re undereating. While we use our hunger signals to guide our food choices, it’s important to recognize when those signals may not be working (i.e. due to stress) and nourish yourself well anyway.

1. Larger portions 

The second way stress can influence your portions is when you’re experiencing chronic stress. If stress isn’t managed or alleviated, the SNS will remain triggered and responding to that stress.

When this happens, your body releases cortisol, which is why it’s often referred to as the stress hormone. Unlike adrenaline which can put a pause on your hunger, cortisol can increase your appetite (2). If your stress response continues to remain “on,” your cortisol levels may remain elevated.

If you’re experiencing this chronic stress, you’re not only more likely to experience physical hunger, but you’re also more likely to experience more comfort or cravings for carbohydrates or sugary foods.
Sugar can release dopamine — the feel-good chemical, activating the pleasure centers of the brain (3).

This stress eating can lead you to reach for larger servings of those foods.

5. Distracted or Rushed Eating

Distracted or rushed eating is exactly that — eating while you’re distracted or rushing through a meal. This commonly looks like eating in front of the TV, at your desk, while scrolling social media, or anything else that takes your focus away from sitting and enjoying your food.

When you’re distracted or rushed, it’s much more challenging to use your hunger and fullness signals as a guide for how much to eat. This may lead you to either eat more or less than your body needs because you’re not mindful of and in tune with your body’s signals.

6. Lack of Sleep Can Influence Your Food Portions

Research has shown that poor sleep quality leads to increased cravings for processed or sugary foods, overeating throughout the day, and not eating as many fruits and veggies.

Try eating meals that are packed with protein and fat when you’re tired, so you have more sustained energy throughout the day!

7. Your Cycle

Nearly 30 percent of premenopausal women are iron deficient (4), and if you’re vegetarian or vegan or have a heavy menstrual flow, you’re at a greater risk for iron deficiency. In addition, menstruation alone lowers the amount of iron in your body (5).

Because of this, you may feel more tired during menstruation, which signals to your body that it needs energy. Carbohydrates are the body’s fast-acting form of energy, so you may notice yourself craving carbohydrate-rich foods or feeling like you need a larger portion to get that energy source.

Be sure to eat plenty of iron-rich foods, especially during your menstrual cycle to support your body’s needs and energy levels.

8. How Hydrated You Are

Water is responsible for every process in the body, including your metabolism. By drinking enough water every day, you’re helping your digestion keep moving, while supporting an efficient metabolism, and so much more (1)(2).

If you’re dehydrated, you may feel hungry when you’re truly thirsty. Staying hydrated will help keep your hunger cues more accurate.

When you feel hungry, drink 1 glass of water, wait 10-15 minutes and reassess your hunger cues. If you’re still hungry you may be experiencing true hunger, and if your hunger subsides you may try drinking a bit more water to see if you’re just thirsty.

How You Can Strengthen Your Ability to Find the Right Portions

Finding the right portions take patience and practice. It requires the ability for you to tune into your body and discover what physical hunger and fullness feels like for you and then also have the proper knowledge to know how to use that information in a supportive way. This is what we support our members with inside of the Mindful Nutrition Method program.

You can sign up here for our free workshop where we share an exercise to help you better tune into your unique hunger and fullness cues and guide you through our Mindful Nutrition Method.

Sources

The post 8 Factors That Can Alter Your Food Portions appeared first on Nutrition Stripped.

When I think of easy, delicious, refreshing, and nutritious salads for the summer, this is the one that comes to mind.

Both cucumbers and tomatoes—the stars of this recipe— are both hydrating vegetables, accessible in the summer months, and rich in antioxidants. Additionally, cucumbers are one of the easiest vegetables to grow (in my opinion).

Cucumbers contain vitamin K, potassium, pantothenic acid, phosphorus, copper, vitamin C, and magnesium. Tomatoes are rich in antioxidants, most notably lycopene. In addition to chopped tomatoes and cucumbers, I like adding zesty red onion, tons of fresh dill and parsley, and occasionally castelvetrano olives.

What I enjoy most about this salad is the simplicity and flexibility—it takes about 10 minutes to throw together and can be enjoyed as a side dish or an entree.

To make this an entree dish, boost the fat, protein, and starchy carbohydrate(s) by following the Foundational Five system for a balanced plate. A few ideas for you to increase the balanced meal components include: avocado, edamame, grilled shrimp, fish, smoked salmon, chicken, tofu, boiled eggs, hemp seeds, cooked quinoa, and the list goes on.

The post Crunchy Cucumber Tomato Salad appeared first on Nutrition Stripped.

This recipe for the ultimate breakfast tacos includes a flexible template to make your tacos following the Foundational Five formula for a balanced meal.

The foundation of any taco is choosing a great tortilla, whether you’re making them from scratch at home, supporting a local supermercado, or choosing your favorite specialty store-bought tortillas such as grain-free varieties. I’m partial to corn tortillas, but you can choose whatever fits your preference for this recipe.

Ultimate Breakfast Taco Ingredients

Let’s break down the core ingredients needed to make a delicious and nutritionally balanced breakfast taco using the Foundational Five.

For protein, I enjoy scrambled eggs the most. However, you can get creative and choose fish, chicken, tofu, tempeh, or any other quality protein you like.

For fat, avocados are great to use, you may also enjoy ingredients like cheese or sour cream.

For non-starchy carbohydrates (fiber), I enjoy using cilantro microgreens, pickled red onion, lettuce, tomato, jalapeno, sauteed bell peppers, and sliced radish. Have fun with the vegetables you choose to top your tacos with knowing each of them will contribute to boosting the fiber of this meal, which is important for all meals!

For starchy carbohydrates, the tortilla type you choose will provide carbohydrates, additionally, I enjoy and recommend refried or pinto beans for an added fiber boost. 

For the Flavor Factor, try fresh lime juice, salsa, and hot sauce. 

I hesitate to call this a “recipe” because it’s a simple template for building your taco following these guidelines.

You may also enjoy making these Nutrition Stripped recipes you may enjoy when making these ultimate breakfast tacos.

• Lemon Lime Guacamole
• Roasted Garden Salsa
• Classic Cashew Cheese
• Smokey Cashew Cheese

The post Ultimate Breakfast Tacos appeared first on Nutrition Stripped.

Growing up in a Midwest family, we went all-out for Sunday morning breakfast. It always included my dad’s stewed apples, pancakes, bacon, scrambled eggs with cheese, and muffins.

Now I’m bringing back those stewed apples NS style! I promise this is one of the easiest recipes you’ll make. All you need is 3-4 fresh apples of your choice. I find that gala, fuji, and honey crisp are my favorites to stew, but the beauty is in using whatever you have on hand, what’s seasonal to your region, and what tastes good to you.

Stewed Apples

These Stewed Apples with Warming Spices will add so much flavor to any breakfast bowl like oatmeal, porridge, or yogurt. Additionally, enjoy these stewed apples as a dessert with your favorite vanilla ice cream.

Our core belief here is that balanced eating should be both nutrient-dense and delicious-dense!

One of the unique elements in our Foundational Five system for creating balanced meals is the Flavor Factor, which is all about adding ingredients that help make your meal taste delicious and even more nutritious, including sauces, dressings, spices, and herbs.

Made with in-season apples (our favorites are our Fuji), ground cinnamon, and fresh ginger, this stewed apple with warming spices recipe will turn into a delicious balanced breakfast or dessert when combined with 1-2 additional Foundational Five elements of nutrition listed below.

Make this Flavor Factor recipe on your batch cooking day and you’ll be able to enjoy it in a variety of ways throughout the week! 

You can use apple cider or water as the liquid. If using apple cider it will increase the sugar content, create a thicker syrup, and taste sweeter than if using water, both variations are delicious! 

This recipe will stay well for 1 week in the fridge and just reheat upon serving. 

The post Stewed Apples with Warming Spices appeared first on Nutrition Stripped.

Chocolate Espresso Energy Balls are a quick and easy snack to boost your energy levels with a little espresso and healthy fats to keep your hunger at bay.

They’re made with dates which are rich in fiber and potassium and a source of simple carbohydrates — our bodies primary and preferred energy source is sugar — and a mix of healthy fats, plant-based protein, and minerals.

The post Chocolate Espresso Energy Balls appeared first on Nutrition Stripped.

The holidays come around every year, and with them comes an influx of emotions. Some are exciting and nostalgic, while others are more overwhelming and stressful. Because of this, navigating food and nutrition during this time can be particularly difficult. 

This year, by simply implementing a few tips and tricks from a registered dietitian, you can set yourself up for success and avoid overeating this holiday season. 

Overeating During the Holidays 

So why does it happen? In actuality, there are quite a few reasons. The holidays generally call for celebration, and the celebration usually means social gatherings. And what do we often find at social gatherings? Food!

Additionally, there are usually nostalgic traditions that the holidays bring about as well, which are often built around food. Maybe it’s a certain grocery store’s seasonal baking mix or your grandmother’s holiday cookies. Either way, it’s safe to say the holidays and food go hand and hand. 

The overeating side of things comes into play here when we mix these two factors with scarcity and mindlessness. So let’s chat about how to prevent scarcity and mindlessness from taking over so you can stop overeating during the holidays. 

5 Tips to Stop Overeating During the Holidays

Start by implementing the following 5 tips this holiday season so you can prevent overeating. 

Enjoy Your Holiday Favorites Mindfully 

No matter where you are during the holiday season, there will always be lackluster holiday treats and dishes around. Whether it’s the stale sugar cookies in the work breakroom or the mediocre bread pudding your aunt insists on making every year. Yet at the same time, there will also always be those delicious, incredible treats and dishes you can’t wait to have.

The first key to navigating the holidays and preventing overeating is to mindfully savor the holiday food items that you actually enjoy. Seek out the food items you look forward to every year, and leave the rest behind.

There’s no need to pick up that stale cookie that you know you don’t want or to feel pressured by your aunt to have some of that bread pudding. Stick to what you enjoy, and leave the rest behind. This is one of the best ways to stop overeating during the holidays. 

Don’t Let Scarcity Take Over

Now that we know we’re only going to eat the food items we really want, we have to talk about the scarcity mindset. The scarcity mindset is what tells us that we must eat as much as we possibly can right now because we’re not going to have access to it again for a long time. 

The outcome? You’re left feeling overly full, and most likely stressed or overwhelmed as a result. Reget settles in, and you can’t believe you ended up overeating during the holidays again. 

First of all, we’ve all been there. It’s human and it’s normal! But I’m going to give you a quick tip to help prevent this from happening again this year. When you’re enjoying those holiday sweet treats and savory dishes, remind yourself that they’ll come back. The holidays come every year, and you get to enjoy them every year. Additionally, you can always make them outside of the holiday season if you really love them! Get that recipe from your friend or family member, or learn how to make something similar that the grocery store provides. 

The more you can call out and prepare for the scarcity mindset, the more in control you’ll feel around food. That way, you can stop overeating during the holidays. 

Find a Balance Between Nourishment and Enjoyment

Due to the increase in holiday social gatherings, it’s easy to lean pretty far into the enjoyment side of things at this time of year. It’s often completely unintentional! Before we know it the holiday season is over and we realize just how much we overeat and indulge in those enjoyment-based foods. 

To stop overeating during the holidays, lead with mindfulness and intention. To do this, you can use Nutrition Stripped’s Balance Spectrum. There are two halves of the spectrum, one representing nourishment while the other representing enjoyment. In the middle, we have a balance between the two. 

Use this visual to check in with yourself. Are you spending too much time on the enjoyment half of the spectrum? If so, how can you pull yourself back to the center of the spectrum, or a bit over to the nourishment half of the spectrum? Prioritize a balance between the two from the get-go, rather than prioritizing one or the other.

Never Leave Go to a Party with an Empty Stomach

This one goes for all social gatherings year-round, honesty. How many times have you said to yourself, “I’m not eating all day because I really want to enjoy myself at this dinner.”?

If this is a frequent sentiment for you, then I’m willing to bet you’re also familiar with the overly full, uncomfortable, stress-inducing sensation you experience after the meal you had or social gathering you attended. 

Fasting leads to extreme hunger, which leads to overeating. To stop overeating during the holidays this year, try ensuring well-nourished prior to the gathering or meal. Conduct your day just as you would any other day! That way, you’ll still be hungry and will enjoy yourself, but you won’t feel so famished that you’re forced to overeat. 

Take Some Time to Manage Stress

The holidays are busy, stressful, and a bit chaotic honestly. Don’t get me wrong, I’m absolutely in love with the holiday season! But that certainly doesn’t negate the fact that they can be a bit much. Oftentimes, overeating is just a result of mindlessness because we’re simply trying to get through the holiday season with our sanity intact.

Try and implement some active stress management. Journal through your thoughts, meditate with some headphones in, or do a quick yoga flow. Managing stress manages stress eating, which in turn reduces overeating. 

The Takeaway

Introduce mindfulness, enjoy your favorites, toss in a bit of stress management, and nourish yourself as you always do, and you’ll break the cycle of overeating during the holidays! As always, take these tips slowly. Try out one at a time, see how it goes, make it your own, and move on to the next one. 

Don’t forget to let us know how it goes by tagging us on social media!

Do You Want to Experience More Balance with your Food Choices?

The post How to Stop Overeating During the Holidays appeared first on Nutrition Stripped.

We hear it all the time, right? From friends and health practitioners alike. “Everyone must eat a balanced diet! A balanced diet is the best way to reach your balanced weight and optimize your health!” But why exactly is it so important, and what even constitutes a balanced diet? 

In order to successfully prioritize something on a daily basis, it’s important to understand the why behind it. Otherwise, those convenience choices and old diet habits seem so much easier to choose and partake in. 

Here we’ll explain exactly why eating a balanced diet is so important, as well as how you can get started today. 

Why is it Important to Eat a Balanced Diet? 

From improved health outcomes to a more positive mindset regarding food, a balanced diet has a hand in it all. Let’s walk through four of the most significant benefits you’ll see by eating a balanced diet. 

1. Provides Your Body with Ample Nourishment 

On a basic, anatomical level, our bodies thrive and survive on the food we fuel them with. This is really where the term nourishment comes from. When we eat balanced meals, the food we’re providing our body with is packed with the nutrients it needs to keep us feeling energized and healthy. It nourishes us! 

This means we’re able to build muscle, burn energy, remain alert, fight off illness and so much more. Who doesn’t want that? 

2. Prevents Cravings as a Result of Restriction

When we’re consuming a balanced diet, we’re consuming all of the vital components our bodies need. This includes all of the macronutrients that our food is made of. On a basic level, think about proteins, carbohydrates, and fats, but more on that later. On the other hand, when we’re not consuming a balanced diet, we’re often lacking one or more of those vital macronutrients.

Now, this can either be intentional, or unintentional. When it’s unintentional, it’s usually just a result of habit or preference! Maybe you’re not a fan of a lot of protein sources, or you just forget to add fat to your meals because you never grew up having it often. When it’s intentional, it’s usually because we believe we shouldn’t be consuming particular nutrients as a result of a diet or food rule. 

In either scenario, when we’re lacking vital components of a balanced diet, the body eventually lets us know in the format of cravings and a loss of control. We want food items so much more in such a strong way, that it can often lead to overeating or even binge eating. Over time, this can lead to a negative relationship with food as well.

By eating a balanced diet, you can avoid those extreme cravings and develop overall balance with your food.

3. A Balanced Diet Stabilizes Blood Sugar

Blood sugar is something we hear about quite often in the health and wellness world. It impacts so many things! 

Yet even still, it’s very common to have destabilized blood sugar levels or blood sugar that spikes and drops perpetually. Why is this less than ideal? Well first off, it results in high blood sugar levels when you go in for that annual doctor’s appointment, which nobody enjoys. It can also make you feel super hungry, shaky, and irritable, and give you a bit of brain fog. This happens when we aren’t eating a balanced diet. 

When blood sugar is stabilized and managed, we experience sustained energy, modulated hunger levels, and no more high blood sugar at the doctor’s office! 

4. Leaves You Feeling Full and Satiated 

Do you know that ‘bottomless pit’ feeling? Where it feels like no matter what you eat, you can never get full? This can often be a result of eating imbalanced meals.

Your body wants to be given balanced meals, therefore, it feels great when you eat them! This means you feel truly full and satiated after every meal. On an anatomical level, you feel physically full, and on a mental level, you feel satisfied with what you ate.

No more feeling as though you’re left wanting more all the time!

How To Eat a Balanced Diet 

Now that we know why eating a balanced diet is so important, how do we actually do that? 

The easiest way to eat a balanced diet is to follow the Foundational Five system. It includes all of those vital macronutrients we spoke of and keeps things clear and concise for you. To eat a balanced diet, you want to try your best to prioritize and incorporate the following five components in your meals: protein, starchy and sugary carbohydrates, non-starchy carbohydrates (veggies), fat, and flavor factor. 

By doing this, you’ll be able to reap all of those incredible benefits we just walked through! Now, does this mean that every meal that you eat from this point forward should be fully Foundational Five? No, it does not. Because that wouldn’t be balanced either. I’m now using the word balance in regard to your relationship with food. 

If you try to strictly follow the Foundational Five, it’ll feel as though you’re only prioritizing nourishment, and forgetting about enjoyment. When we know that both are vital! Use the Foundational Five as a guiding framework for your meals, but always know that this is not meant to be a food rule. 

Find Ease and Stop Struggling with Nutrition for Good

If you find yourself constantly struggling to eat the “right” thing or stay “on track”, you’re not alone. With so much nutrition information and so many opinions out there, it can become really confusing and overwhelming. 

Here at Nutrition Stripped, we always want you to have the tools you need to physically nourish your body and eat those balanced meals, but we also want to ensure you’re doing so out of enjoyment with ease. If you feel as though you’re currently stressed about food, or overwhelmed and in need of support, I can help.

Do You Want to Experience More Balance with your Food Choices?

The post Why is a Balanced Diet Important? appeared first on Nutrition Stripped.

If you’re looking for a quick, simple, delicious, and light dip to make on the weekends, this is a great one to add to your spring rotation.

Peas, like many fruits and vegetables, are thriving in the spring.

We always make a point to plant as many herbs as we can throughout the year and love grabbing a little inspiration from the things that we harvest. That philosophy is where this fun recipe was born. We have a mini-garden with fresh mint and delicious spring peas in the garden, what more can you ask for!

This Minty Spring Pea Dip was born from having way too much mint than we knew what to do with! In addition, hummus can sometimes get a little boring for us so why not switch it up with a protein-rich pea dip as well?

Using the Foundational Five System to Create a Healthy Snack With This Minty Pea Dip

A Foundational Five Nourish Meal is any meal that contains all 5 elements within our Foundational Five system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor.

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

By including these 5 elements in your meal, you’re supporting your physical body on a cellular level, ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

For snacks, we always recommend pairing at least 2 of the elements together, not including the Flavor Factor. This ensures you have a well-balanced snack that will keep you full until your next meal and won’t spike your blood sugar.

Here are the Foundational Five elements in this Minty Spring Pea Dip:

1 • Non-starchy Carbohydrates

• Tomato
• Cucumber
• Green peppers
• Other non-starchy veggies for dipping

2 • Starchy or Sugary Carbohydrates

• Peas

3 • Healthy Fat

• Olive Oil

4 • Protein

• Peas

5 • Flavor Factor

• Mint
• Shallots
• Sage
• Lemon
• Salt
• Pepper

Peas

Just 1 cup of peas contains about 4 grams of fiber, which is pretty good for just a side dish and in the grand scheme of your day, it’s about 8% of your daily needs of fiber (based on 35g / day which is “standard”, some folks need more, some need less).

Peas are loaded with vitamin K, B vitamins, minerals, and plant-based protein, so much quality protein that plant-based protein powder companies have more recently started incorporating peas into their powder mixes.

Just 1 cup of peas yields a 8g of protein, which is high for a vegetable!

Mint

Studies have also shown that peppermint can help relieve digestive issues, such as an upset stomach, bloating, gas, and diarrhea. Mint has an array of antioxidants and phytonutrients that can help reduce oxidative stress and inflammation.

Fresh Or Frozen?

Fresh peas might have a bit more nutrition to offer and a sweeter flavor, but frozen peas are super convenient and affordable. The additional ingredients you’ll need in this recipe are herbs, lemon, and a few things you probably already have in your kitchen.

When you’re purchasing frozen peas or any fruit or vegetable for that matter, always get the one that has the whole food as the single ingredient. For example, get the bag of frozen peas that lists only peas as the ingredient. You don’t need anything else!

Pea Dip is Great On the Go

This Minty Spring Pea Dip is actually a lot more versatile than you may think. It’s wonderful to store in the fridge and grab for a quick snack with some veggies or gluten-free crackers or served hot as a side dish for dinner or lunch.

Another way to use this Minty Spring Pea Dip is to spread it onto a sandwich for a bright lemony and minty flavor or add a few dollops to pasta or grains of your choice and toss with a little extra virgin olive oil. The pea hummus will transform into a delicious sauce that can coat the pasta or grains of your choice.

However you choose to enjoy this recipe, we know you will love it just as much as we do!

The post Minty Spring Pea Dip appeared first on Nutrition Stripped.

Many people are stuck in the “grazing” cycle: nibbling throughout the day, feeling out of control around snacks, and never truly satisfied.

As a registered dietitian specializing in mindful eating, I’ve seen this challenge come up again and again. The good news? You can stop grazing all day—without restricting yourself or following a rigid diet.

In this article, I’ll walk you through:

• Why you might be stuck in a grazing pattern
• How to spot the difference between emotional and physical hunger
• Simple, mindful strategies to stop grazing and feel calm around food
• A free resource to help you reset your eating habits with ease

Let’s dive in!

Why Do We Graze All Day? (It’s Not Just About Willpower)

Grazing is often misunderstood as a lack of willpower—but it’s rarely that simple.

Here are the most common root causes of constant snacking or grazing:

1. Unbalanced Meals

If your meals aren’t satisfying enough—whether missing protein, carbohydrates, fats, or fiber—you’re more likely to feel hungry soon after eating. This leads to unconscious grazing to “fill in the gaps.”

2. Emotional Eating & Stress

Emotions like boredom, anxiety, or stress can trigger grazing, especially during long workdays or at night when we’re seeking comfort.

3. Disconnection from Hunger Cues

Many people lose touch with their body’s natural hunger and fullness cues, especially after years of dieting. This can lead to eating simply out of habit, not physical hunger.

4. Lack of Structure or Routine

When there’s no clear rhythm to meals, it’s easy to snack mindlessly throughout the day—particularly in a work-from-home environment.

5. Food Accessibility & Environment

If snacks are constantly visible and within easy reach, you’re more likely to graze, often without realizing it.

How to Stop Grazing All Day (Without Feeling Restricted)

Now that you understand the why, here’s how to break free from the grazing cycle gently and mindfully:

1. Focus on Balanced, Satisfying Meals

Start by ensuring your main meals contain a balance of:

• Protein (to keep you full)
• Fats (for satisfaction)
• Fiber-rich Carbohydrates (for steady energy)
• Non-starchy Vegetables (for volume + nutrients)
• Flavor Factor (for enjoyment + pleasure)

A helpful method is my Foundational Five Meal Formula, which I teach in my programs. It takes the guesswork out of building balanced meals that satisfy both hunger and cravings.

2. Reconnect to Your Hunger & Fullness Cues

Before you reach for a snack, pause and ask:

• Am I physically hungry, or am I feeling something else (stress, boredom)?
• Where do I feel this sensation in my body?
• What would feel truly nourishing right now?

This simple practice helps you build awareness and make more intentional choices—without guilt.

3. Set Gentle Meal & Snack Rhythms

Instead of grazing randomly, create soft mealtime “anchors”:

• Breakfast, lunch, and dinner around the same time daily
• Intentional snack breaks between meals, if needed

This isn’t about rigid schedules—it’s about creating a sense of rhythm so your body and mind can relax around food.

4. Redesign Your Food Environment

Out of sight, out of mind can be powerful here:

• Keep meals and snacks in the kitchen or designated eating areas.
• Store high-trigger snacks out of immediate reach (or portion them mindfully).
• Avoid eating directly from bags or packages—use a plate or bowl instead.

5. Soothe Emotional Triggers Without Food

If emotional eating is driving your grazing, explore non-food ways to soothe:

• Deep breathing or short meditation
• Journaling your feelings
• A quick walk outside
• Talking to a friend or therapist

Sometimes, what we truly need isn’t food—it’s connection, rest, or stress relief.

6. Release Perfectionism Around Eating

One of the most overlooked grazing triggers? All-or-nothing thinking.

If you find yourself thinking:

• “I already blew it today, might as well keep eating.”
• “I’ll just restart tomorrow.”

Pause and remind yourself: every moment is a fresh start. No guilt or punishment required.

Bonus Tip: Don’t Be Afraid of Snacks—Make Them Mindful

Snacking isn’t “bad.” In fact, mindful, balanced snacks can support your energy and focus throughout the day.

Here’s the key: snack with intention.

• Pause and check in before you eat.
• Portion your snack and enjoy it distraction-free (no phone, no work).
• Choose snacks with protein, fiber, and fat for longer-lasting satisfaction.

Your Next Step: A Free 3-Day Plan to Stop Grazing & Feel Peaceful with Food

If you’re ready to reset your eating habits, I created a free guide just for you.

Inside the Peaceful Eating Guide: Feel-Good Meals & a Free Mind in 3 Days, you’ll discover:

• Simple daily actions to reconnect to your body’s natural hunger rhythms
• Meal ideas to satisfy cravings and nourish your body
• Mindset shifts to let go of guilt, food rules, and grazing habits

DOWNLOAD YOUR FREE COPY HERE →

You don’t have to diet, restrict, or shame yourself to stop grazing. With gentle structure and mindful tools, you can feel calm, satisfied, and at ease with food again.

Frequently Asked Questions About Grazing & Snacking

Q: Is it bad to snack throughout the day?
Not necessarily—but constant grazing without hunger often points to unmet emotional or physical needs. Mindful, balanced snacks can absolutely be part of a healthy routine.

Q: Why can’t I stop snacking even when I’m full?
Emotional triggers like stress, boredom, or distraction often drive this pattern. Reconnecting with body cues and practicing mindful awareness can help.

Q: How long does it take to break the grazing habit?
This varies, but many people notice a difference within a few days of practicing mindful eating and balanced meals—exactly what we cover in the 3-Day Peaceful Eating Guide.

Final Thoughts

You don’t need another strict eating plan or harsh rules to stop grazing. When you approach eating with curiosity, compassion, and mindful structure, you can naturally shift away from constant snacking—and move toward peace with food.

If you’re ready to take the first step, grab your free guide here:

Download The Peaceful Eating Guide

The post How to Stop Grazing and Snacking All Day (Without Feeling Restricted) appeared first on Nutrition Stripped.

You’re not alone—nighttime overeating is one of the most common eating struggles I see in my mindful eating practice.

The good news? You can improve your sleep and reduce nighttime overeating—without following restrictive rules or eliminating your favorite evening snacks.

As a registered dietitian, I’ll guide you through:

• Why evening eating impacts sleep (and how to work with your body)
• Common mistakes people make with nighttime eating
• Simple, mindful evening eating habits to help you sleep better and feel satisfied
• A free guide to help you reset your eating habits with ease

Let’s explore how to eat at night in a way that supports your body—and your sleep.

Why Evening Eating Can Disrupt Sleep

Eating too much—or too little—at night can affect your sleep through several key pathways:

1. Digestion Interference

Heavy meals close to bedtime may disrupt digestion, causing discomfort, heartburn, or bloating that makes it harder to fall asleep.

2. Blood Sugar Imbalances

Sugary, refined snacks at night can spike your blood sugar, followed by a drop that disrupts deep sleep. A balanced evening meal or snack helps stabilize your blood sugar overnight.

3. Cortisol and Melatonin Disruption

Eating irregularly or emotionally at night can increase stress hormones like cortisol, which delays the natural release of melatonin—your sleep hormone.

4. Mindless Eating & Guilt Cycle

Many people snack out of habit, boredom, or stress in the evening—leading to guilt, physical discomfort, and trouble falling asleep.

Common Mistakes That Lead to Nighttime Overeating & Poor Sleep

It’s easy to fall into these patterns:

• Skipping meals earlier in the day, leading to extreme hunger at night.
• Eating large, heavy dinners without mindful portions.
• Snacking out of boredom while watching TV or scrolling on your phone.
• Grazing continuously instead of having a set, satisfying snack.
• Eating quickly and not noticing fullness signals.

Mindful Evening Eating Habits to Improve Sleep (Without Restriction)

Here’s how to shift your nighttime eating habits gently, with no diets or food guilt:

1. Balance Your Dinner for Satisfaction & Sleep Support

Focus on creating an evening meal that includes:

• Protein: Helps stabilize blood sugar overnight.
• Fats: Supports hormone balance and satiety.
• Starchy Carbohydrates: Supports serotonin (your calming neurotransmitter) production.
• Non-Starchy Carbohydrates (Vegetables): Aid in digestion and provide key nutrients.

Some examples:

• Baked salmon, roasted sweet potato, and sautéed greens.
• Chickpea curry with brown rice and roasted veggies.
• Turkey lettuce wraps with avocado and quinoa salad.

2. Time Your Meals to Support Digestion

Aim to finish your evening meal at least 2–3 hours before bedtime to allow for digestion. This reduces the likelihood of heartburn or bloating and supports your body’s natural melatonin production.

If you’re hungry closer to bedtime, opt for a light, mindful snack (more on that below).

3. Soothe Stress Before Reaching for Snacks

Evening snacking often stems from stress, not true hunger. Instead of automatically reaching for food, try:

• Gentle stretching or yoga
• Reading or journaling
• Deep breathing or meditation
• Herbal tea rituals

If you still feel physically hungry after checking in with yourself, that’s your cue for a mindful snack—not restriction.

4. Mindfully Choose Sleep-Supportive Snacks

If you need an evening snack, choose foods that promote relaxation and steady blood sugar:

• Coconut yogurt with berries and almonds
• Banana with peanut butter
• Whole-grain toast with almond butter
• A handful of walnuts and chamomile tea

The goal isn’t to avoid snacking altogether—but to snack with intention and choose foods that truly nourish you.

5. Create a Calming Evening Routine Around Food

Nighttime habits aren’t just about what you eat—but how you eat.

Try this simple evening routine:

1. Dim the lights after dinner to signal your body to wind down.
2. Eat without distractions—turn off the TV and set down your phone.
3. Savor your meal or snack slowly, noticing taste, texture, and fullness.
4. Express gratitude for your meal before moving on to the rest of your evening.

This slows your nervous system, supports digestion, and naturally reduces the urge to overeat at night.

Why You Don’t Need to Fear Eating at Night

Many people fall into the trap of thinking they need to completely avoid eating at night—but this all-or-nothing thinking often backfires.

Here’s the truth: eating at night isn’t inherently bad.

Mindful, balanced nighttime eating can:

• Support healthy blood sugar balance
• Provide emotional comfort during a calming ritual
• Help you sleep better, not worse—when done intentionally

Ready to Reset Your Evening Eating Habits?

If you’re ready to stop nighttime overeating and feel calm, satisfied, and rested, I created a free resource just for you.

Inside the Peaceful Eating Guide: Feel-Good Meals & a Free Mind in 3 Days, you’ll discover:

• A simple daily structure to support mindful eating (including evenings!)
• Gentle meal suggestions that stabilize energy and hunger
• Mindset shifts to let go of food guilt and evening snacking struggles

Download your free guide here →

You’ll learn how to enjoy meals and snacks in a way that feels nourishing, supportive, and freeing—without restriction.

Frequently Asked Questions About Evening Eating & Sleep

Q: Is it bad to eat before bed?
Not necessarily. A light, balanced snack before bed can actually support sleep for some people. The key is choosing the right foods and eating mindfully.

Q: What are the best foods to eat at night for sleep?
Foods rich in magnesium, tryptophan, and complex carbohydrates—like yogurt, nuts, bananas, and whole grains—can support relaxation and better sleep.

Q: How can I stop overeating at night?
Focus on balanced meals throughout the day, build mindful evening routines, and address emotional triggers without relying solely on food.

Final Thoughts

You don’t need to eliminate nighttime eating to sleep well or feel good in your body.

By shifting your evening habits with mindful eating practices, balanced meals, and self-compassion, you can sleep more soundly and break free from nighttime overeating—gently and sustainably.

Ready to take the first step? → [Download the free Peaceful Eating Guide] and start your journey toward more peaceful nights and restful sleep.

The post How to Eat at Night for Better Sleep: Mindful Tips to Avoid Overeating appeared first on Nutrition Stripped.