The Weekly Digest
Discover the latest in nutrition – from reliable research to practical tips and wholesome recipes dished out by registered dietitians. Whether you're seeking science-backed insights, expert advice, or delicious ways to nourish your body, we've got you covered!
Making Peace with Family Food Pressure This Holiday Season
The holiday season is a time for connection, celebration, and let’s be honest, lots of food. For many, it can also bring stress, guilt, and pressure, especially around family meals. Maybe someone comments on what you’re eating, or there’s an expectation to try everything on the table, or you feel the need to justify your choices.
If this sounds familiar, know that you are not alone. Research shows that weight and diet comments from family members are surprisingly common; one study found that over one-third of women and nearly a quarter of men reported receiving hurtful weight-related comments from family (Eisenberg et al., 2011). The good news? There are ways to navigate these situations with calm, confidence, and self-respect; without dieting, restriction, or guilt.
Understanding SIBO: Why Personalized Nutrition Matters
Small Intestinal Bacterial Overgrowth (SIBO) occurs when excessive bacteria accumulate in the small intestine, which normally contains relatively few microbes. When this balance shifts, bacteria ferment food earlier than they should, producing gas and byproducts that lead to symptoms such as bloating, gas, abdominal pain, diarrhea, constipation, nausea, and early fullness.
B Vitamins: Food or supplementation?
Many of us are inundated with messaging about supplementation, implying we're not able to get what we need from the foods we eat (in some cases that might be true). B vitamins, while not contributing to the major trends of today's healthism culture, are still singled out as something everyone needs “more” of. The fact is we can easily get what we need from our food, or with awareness of specific conditions that contribute to deficiency, we can supplement as needed.
Magnesium for Better Sleep and Stress Relief: What the Science Says
Sleep struggles and daily stress have become nearly universal, driving millions to look for natural solutions. In 2024, magnesium emerged as one of the most talked-about supplements on social media, and for good reason. It’s showing promise for supporting better rest, relaxation, and overall mood, all while being a nutrient we can obtain through food. Increasing evidence suggests that steady magnesium intake can help restore balance in the body’s relaxation and stress-response systems, an essential foundation for deep, restorative sleep.
Creatine and Brain Health: What the Research is Exploring
Creatine monohydrate supplementation is best known as a nutrition supplement that supports muscle strength and performance, but research also supports potential benefits that may extend beyond the gym. A 2021 review article published in Nutrients explored creatine’s growing role in brain health, highlighting its potential to support energy metabolism, cognition and recovery from injury (Roschel et al. 2021).
Vitamin D Supplementation During the Winter Months
As the days grow shorter and the temps begin to drop, many Montanans find themselves spending much less time outdoors. While cozy evenings and snow-covered peaks make winter beautiful, the lack of sunlight can lead to a hidden nutritional deficiency: Vitamin D.
Electrolyte Powders: Wellness Hack or Just Expensive Pee?
As an RDN, I’ve noticed electrolyte powders have exploded in popularity in recent years. They are marketed as a must-have for energy, recovery, and even daily hydration. But for most people, these powders may be more hype than help.
Navigating Halloween Candy with Kids
Halloween is one of the most exciting holidays for children. Costumes, creativity, and, of course, candy. For parents, however, the excitement can be mixed with anxiety about sugar, behavior changes, or concerns about developing healthy habits. Questions like, “How much candy should I let my child eat?” or “What if they overdo it?” come up every year.
As a dietitian and advocate for intuitive and flexible eating, I believe Halloween is a perfect opportunity to build a healthy, trusting relationship with food rather than manage candy intake. By leaning into Ellyn Satter’s Division of Responsibility in Feeding (sDOR) and intuitive eating principles, Halloween can become a teachable (and enjoyable!) moment for both kids and parents.
Healthy Aging: Eating Well for Strength, Energy, and Independence
Aging is natural, but how we age can be shaped by daily choices, especially what’s on our plates. Nutritious food supports muscle and bone health, sharp thinking, and disease prevention. It also makes life more enjoyable.
The Ketogenic Diet and Epilepsy: A Difficult Balance
As far back as ancient Greece, physicians noticed that fasting could reduce seizure activity. In the 1920s, doctors at the Mayo Clinic developed the ketogenic diet to reproduce the benefits of fasting without complete food deprivation. By sharply limiting carbohydrates and emphasizing fats, the body shifts from using glucose for energy to burning fat and producing ketones, molecules that may help calm overactive nerve cells (Rho, 2017).
For nearly a century, the ketogenic diet (KD) has served as a powerful medical tool for treating epilepsy. For people whose seizures don’t respond to medication, it offers another path that can be life changing when it works, though not without its challenges.