5 Mindful Eating Principles to Help With Meal Prep
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
Feel like your meal planning has to look absolutely flawless? ⁠ ⁠ It rarely looks like this in real life, but perfection is often what keeps us from not even trying. Planning ahead definitely doesn’t have to look photogenic, nor does it even have to mean that it’s all coming out of your own kitchen.⁠   If you’re working through intuitive eating, it may seem counterintuitive to meal prep/plan. But they’re not opposite ideas!⁠ Meal planning ensures your needs are met. You can still use other mindfulness exercises like listening to hunger/fullness cues and using your senses while you eat, etc ..read more
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Doing Self-Care the ‘Right’ Way
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
Self-care has become kind of an annoying word, right? It invokes imagery of thin blonde ladies doing yoga on a beach, sipping expensive single-origin coffees, and writing about gratitude in their journals while the sun shines onto their Peloton bikes in their penthouse apartments. If that’s you, I am SO happy for you because that sounds amazing. But the wellness world likes to make this seem like the only way to perform self-care. The “right” way to do it. Let’s throw that idea right out the window of our small city apartments where the no-name exercise equipment now serves as a clothes hange ..read more
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Healthy Travel Tips
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
A popular topic with clients this time of year is nutrition on-the-go and keeping up routines while traveling. Is this something on your mind? It really comes down to planning ahead—preparing for what you’ll be doing while you’re away from home and making sure your needs will be met along the way. Here are a few healthy travel tips I like to share with my clients: Bring your own food on the flight (in a leak-proof container!). Airport food doesn’t always have the greatest quality or even taste. Just make sure with the food you pack, liquids stay within the 3-1-1 rule. Try a simple meal like m ..read more
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Is Emotional Eating Bad?
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
When we talk about emotional eating, it’s usually in the context of something we need to fix or change about ourselves. It certainly is an issue for many people, but is it always bad? What is emotional eating? At its most basic, emotional eating is simply eating food as a response to your emotions. In the positive sense, it’s things like eating a cupcake or going out for pizza when you’re feeling celebratory, or making your grandmother’s recipe when you’re feeling nostalgic. When does it become an issue? When finding comfort within food becomes a primary coping mechanism. When we emotionally ..read more
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20 Free and Low-Cost Self-Care Ideas
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
I once read a wellness influencer’s post on Instagram that included the hashtag #highendhealth. This riled me up so much and is a clear snapshot of what’s wrong with the industry. Health should not be reserved for only those who can afford it, but that’s how it often feels. Expensive, inaccessible, out of reach. Self-care is often portrayed on the same pedestal. It should not be inaccessible or made to feel that way! Well-being will look different for everyone, but there are free and low-cost ways to bring it into your life. It doesn’t have to mean spending a ton of money on yourself, going t ..read more
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Coconut Baked Oatmeal
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
Also known as Coconut Five Ways… this Coconut Baked Oatmeal is a satisfying breakfast for snow days, lazy days, and even brunch with friends. Totally meal preppable, of course, because I love to help you cook once and eat twice, thrice, and more throughout the week. Why Five Ways? We’ve got coconut sugar, coconut milk, coconut oil, coconut flakes, and coconut extract! Coconut is good brain fuel thanks to its healthy fat content (our brains are 60% fat!). Along with saturated fat (which is not as unhealthy as its purported to be when it comes from a quality source), coconut also contains medi ..read more
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When Emotional Eating Leads to Social Isolation
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
A strained relationship with food can have a cascade effect on the rest of our lives. Not only does it create anxiety around food and guilt about our choices, but it can cause us to self-isolate, too. This loneliness brings us even more feelings that can be hard to deal with, further moving along the cycle of emotional eating. The Emotional Eating Cycle The cycle goes like this: experiencing uncomfortable emotions like sadness, anger, loneliness, stress, etc. –> soothing with food, which can lead to guilt –> punishing ourselves by skipping meals or restricting intak ..read more
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Cleansing Without Sage
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
Smoke cleansing is a global practice that’s been used by many cultures since ancient times, but has become more mainstream lately. With anything that goes mainstream and is commodified, it is often taken out of context and used inappropriately. I know we have good intentions, but it’s important to evaluate our practices and learn where they came from to see if and how our actions affect others. I’ll start by saying I’m a white girl who’s trying her best to make her practices less harmful, so I don’t have all the answers and I’m certainly not a spokesperson for the Native community. What one ..read more
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Foods and Herbs to Boost the Immune System Naturally
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
Raise your hand if you’ve ever worked through an illness. (Guilty!) You have a horrible cold, you’re not feeling so well, but you don’t have any more sick days so you just kind of stare at your computer all day pretending you’ll be productive. Or instead, ever had coworkers that come in when they should definitely have stayed home? There’s always one. And sometimes it’s you. It’s part of life—if we’re going out into the world, we’re going to encounter germs, and the best thing we can do is to build up our immunity to help avoid getting sick. Here are my top foods and herbs for boosting your i ..read more
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Pumpkin Custard
good witch kitchen Blog | holistic nutritionist
by kristen
4y ago
Happy (almost) Thanksgiving! This pumpkin custard dessert is a really simple recipe that takes just 10 minutes to put together — the longest part is cooling the mixture until it sets. But it’ll be worth the wait, I promise! Pumpkin custard, pumpkin pudding, whatever you want to call it, there are pretty much three steps: blend, heat, set. Today’s star ingredients: Pumpkin: As we know from my last pumpkin-themed recipe, pumpkin is high in Vitamin C, which is essential for our immune health. With everyone sneezing up a storm around you at Thanksgiving dinner, you’ll be glad you put together a ..read more
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