Larson Dietetics

02/24/2026

🍊✨ The Power Duo You Didn’t Know You Needed: Oranges + Cinnamon
Last night’s dessert reminded me that these two make an amazing team — not just in flavor, but for your health! Here’s why you should start pairing them:
• 🛡️ Immune Boost – Vitamin C + cinnamon’s antimicrobial properties keep you protected
• 🩸 Blood Sugar Balance – Fiber from oranges slows sugar absorption while cinnamon improves insulin sensitivity
• ❤️ Heart Health – Both help lower LDL cholesterol and reduce inflammation
• 🌿 Better Digestion – Soluble fiber + cinnamon’s soothing properties ease bloating
• 💪 Antioxidant Power – Together they fight oxidative stress with a wider range of protective compounds
Try adding a sprinkle of cinnamon to your morning orange slices or smoothie and let your body thank you! 🙌
Tip: Opt for Ceylon cinnamon for the safest daily use.

02/23/2026

Amber made the scallops!
With a caramelized cauliflower puree, some red onion, capers, parsley + lemon (plus a wonderfully nutritious & delicious salad)

02/22/2026

A Dietitian’s Discovery: Maine Seafood Edition 🦞🐟

I have to tell you about this incredible food experience since moving to Bristol, Maine!
Coming from Oklahoma, I’m used to delicious BBQ and farm-fresh beef—but the seafood scene here is on another level. Yesterday, I tried fried lobster for the first time, and we picked up fresh scallops from a local seafood market. I’m officially hooked.
As a dietitian, I can’t help but geek out over the nutritional benefits:
What I’m learning about local seafood:
∙ Maine Lobster: The protein-to-fat ratio is incredible, plus it’s loaded with zinc and selenium
∙ Fresh Scallops (like the ones we just bought!): Packed with vitamin B12 and magnesium—and they’re so naturally sweet
∙ Pemaquid Oysters: These famous local oysters deliver omega-3s in every bite
∙ Atlantic Cod (pictured) & Haddock: Lean, versatile proteins that support bone health
∙ Clams: A surprising source of iron and B12 for energy
Why this matters for you:
Even if you’re not near an ocean, incorporating seafood 2-3 times per week supports heart health, brain function, and reduces inflammation. Whether you’re in Oklahoma or Maine, quality seafood—even frozen—offers these same incredible benefits.
I’m discovering this coastal food culture - bringing you guys along! What’s your go-to seafood? Do you have any cooking tips for this landlocked-RD-turned-coastal-resident? 👇

02/15/2026

Been a little quiet since the new year - we did a thing and moved to Maine! Beautiful out here. Dead of winter, lots of snow, but still plenty to do and of course, eat!
New surroundings = new foods & flavors! Been exciting to shop for local produce, taste some menus offering a new variety and see the local sites. New posts related to all of this to follow!

*While I may not physically still be in OK, I will always keep my license and never forget my roots. If you or someone you know is in OK & would like to book with me, my profile booking link is still (and always will be) active. Be well and shoot me a message if you have any questions!

12/26/2025

Been trying to dig deeper into gut health lately & read an interesting article that came out of the University of Victoria in BC about the "Scientific Celebrity" in your brain 🧠✨
Meet Reelin—a powerhouse protein that acts like a GPS for your brain cells! While you can’t find it on a food label, you can fuel the environment that helps it thrive.
Here is what you need to know about supporting your brain’s natural "Reskinning" process:
1️⃣ Feed the Connection 🐟
Reelin helps your neurons talk to each other. Support this "synaptic plasticity" by loading up on Omega-3 fatty acids found in salmon, walnuts, and flaxseeds. Healthy fats are the building blocks for a resilient brain!
2️⃣ The Gut-Brain Axis 🌿
Did you know Reelin is also found in your gut? A healthy microbiome supports the signaling pathways that keep your mood and memory sharp. Focus on probiotics like Greek yogurt or kimchi to keep that connection strong.
3️⃣ Move Your Body 🏃‍♂️
Exercise isn't just for muscles—it's for your mind! Physical activity is one of the best ways to boost neurotrophic factors that work alongside Reelin to keep your brain "young" and adaptable.
4️⃣ Avoid "Nutritional Stress" 🚫🍭
Diets high in processed sugars can actually decrease Reelin expression in the brain. Swap the sweets for antioxidant-rich berries to protect your cognitive health.
The Bottom Line: You don't eat Reelin, you build it through a gut-friendly, anti-inflammatory lifestyle!

12/19/2025

🥗 Big News from Larson Dietetics!
I am thrilled to announce that Larson Dietetics is now operating full-time! 🎊
If you’ve been looking for personalized nutrition support, I am officially opening up more spots to help you reach your health goals. Whether you are managing a chronic condition or just looking to improve your relationship with food, I’m here to support you every step of the way.
💳 Insurance Accepted
We want to make care accessible! We are currently accepting a wide range of insurance providers, including:
• Aetna, Anthem, & Cigna
• Blue Cross Blue Shield (including Regence, Carefirst, Highmark, Horizon, and more)
• United Healthcare, UMR, & Oxford
• Kaiser, Humana, & Select Health
• ...and many others shown in the photos!
🗓️ Availability
Starting January 5th I am booking sessions during the following hours:
• Monday – Thursday
• 8:00 AM – 5:00 PM (Central Time)
Ready to get started?
Click the link in our bio to book your initial consultation or send us a DM with any questions about your specific plan. Let’s make this your healthiest year yet!

11/18/2025

Stress & Cortisol:
🦃The holidays are here!🎄Unfortunately, that can mean that stress is here with it. This time of year can lead to discussions regarding family/boundaries, work/finances, body image, and underlying issues that can inhibit the ultimate goal of MNT - better health outcomes.
While the T in MNT is therapy, ultimately, I not a licensed therapist and it is important to deal with these stressors with licensed professionals. Below is a link to find a therapist near you who is appropriately credentialed to help if and when needed.

Psychology Today: Health, Help, Happiness + Find a Therapist https://www.psychologytoday.com/us

Having said that, all of this stress can manifest in a multitude of negative ways. After going unchecked for a prolonged period, it usually leads to chronic fatigue. But did you know chronic stress doesn’t just make you tired—it actually changes your body's chemistry? 🧪
The key player is Cortisol, your primary stress hormone, regulated by the HPA Axis (Hypothalamus-Pituitary-Adrenal). When this system is constantly triggered, it leads to two issues:
* High Cortisol: Can cause insulin resistance, visceral fat storage, and chronic inflammation.
* Low/Blunted Cortisol: Leads to chronic fatigue and poor immune response (often called "adrenal fatigue").
* ⚡ Stabilize Blood Sugar: Cortisol raises glucose. Stop the vicious cycle by pairing complex carbs with protein and healthy fats at every meal. Avoid refined sugar spikes!
* 🛡️ Anti-Inflammatory Nutrients:
* Omega-3s: (Fish, walnuts, chia) Help lower overall inflammation and stress.
* Magnesium: (Greens, nuts) Essential for relaxation and better sleep (which resets cortisol).
* Vitamin C: (Berries, peppers) Crucial co-factor for adrenal health.
* 🧘 Support Your Gut: A healthy gut-brain axis reduces systemic inflammation. Prioritize probiotics and fiber!
Remember: Cortisol balance requires good food plus good habits (sleep, moderate exercise, and stress management!).

11/13/2025

Forgetfulness isn't always just a sign of aging! Your memory and focus could be impacted by a simple nutrient deficiency.
Here are the key vitamins and fats linked to cognitive issues:
* 💊 Vitamin B12: A central player. Deficiency symptoms like brain fog and confusion are often mistaken for normal stress, but if caught early, the memory loss can be reversible!
* ☀️ Vitamin D: Low levels are linked to slower cognitive processing.
* 🐟 Omega-3 Fatty Acids: Essential for brain cell communication and protecting against age-related memory loss.
* 🍞 Thiamine (Vitamin B1): Critical for converting food into brain energy.
Who is at Risk? Older adults, people following a strict plant-based diet, and those taking certain medications (like metformin or acid reducers) should be especially aware.
If you are experiencing persistent memory issues, don't just blame stress—talk to your doctor about getting your nutrient levels checked!

10/22/2025

💡 RD Coach Tip: Leucine - The Muscle Synthesis Powerhouse! 💪 👋
Let's talk about one of the most critical players in your muscle-building journey: Leucine.
What is Leucine? Leucine is a vital Branched-Chain Amino Acid (BCAA) and an essential amino acid, meaning your body can't produce it, so you must get it through your diet!
The Key Benefit: Turning on Muscle Growth Leucine is often called the "anabolic trigger" because it plays a unique and potent role in initiating Muscle Protein Synthesis (MPS). Think of Leucine as the ignition key that starts the engine of muscle building!
🔑 Maximizing Your Muscle Gains:
1. Hit the Threshold: To effectively stimulate MPS, you need a sufficient dose. A common recommendation is aiming for 2-3 grams of Leucine in your post-workout or muscle-building meals.
2. Timing Matters: Consume Leucine-rich foods or supplements around your workout to maximize the MPS response.
3. Whole Foods First: You can easily get enough Leucine from high-quality protein sources. • Animal Sources: Whey protein, dairy products (cottage cheese, Greek yogurt), chicken breast, beef, fish, and eggs. • Plant-Based Sources: Soy protein isolate, tempeh, tofu, lentils, beans (especially white beans), peanuts, and oats. (Pro Tip: Plant proteins may require slightly larger servings or strategic combination to meet the Leucine threshold—don't skimp on the portions!)
4. Beyond Muscle: Adequate Leucine intake also plays a role in minimizing muscle breakdown during periods of calorie restriction or intense training.
Bottom line: Don't just eat protein; make sure you're eating quality protein that provides enough Leucine to effectively signal muscle repair and growth! ** **

10/20/2025

10/20/2025

Had a great (reconnaissance) trip around New England! Saw some sights, picked apples, hiked, ate great food(some healthy, some not so much), spent time on the beach and fell in love with Maine.

We will be back!

10/08/2025

Beans, beans the magical fruit!

With them being in the news, thought I’d discuss the benefits of beans and why I think they’re such an important part of a balanced diet.
RFK Jr. has recently indicated that he may reject recommendations to add beans as a source of protein in the Dietary Guidelines for Americans.
This is because they are not a complete protein (do not contain all essential amino acids (the amino acids we don’t produce and need to consume through dietary sources)). But beans are a valid source of protein, especially when combined with other foods in a varied diet to ensure the inclusion of the missing essential amino acids, methionine. Rice, for instance, contains this amino acid and, together, beans and rice make a complete amino acid profile.
Not only this but beans also offer dietary fiber, which red meat does not contain, and are linked to a number of health benefits, including reduced risk of heart disease. Other important nutrients include folate, magnesium, potassium, iron, zinc, and antioxidants — the latter of which are responsible for combating cellular damage in the body.
So eat some beans, folks! It’s chili season and recipes including beans are an easy way to stay warm while feeding your body what it needs 👍