https://www.humannaturewellness.com/

Tori Mincemeyer Dietitian, Cape Girardeau, MO (2025)

12/16/2025

A lot of my clients recently have been expressing the same sentiment ➡️ I want to keep up healthy habits during the holidays, but I also want to enjoy myself.

Here’s my response:
Of course you want to enjoy yourself! Being able to enjoy more structured seasons vs. relaxed seasons allows for more sustainability in your habits and invites you to experience contrast in your life, which helps you appreciate both seasons.

However, I do recommend finding a few habits that are “non-negotiables” that you can carry with you through the holiday season so that you don’t feel like you’re completely disconnecting from your healthy habits. Here are some examples:

🥦Nutrition
- Getting in 20 g protein with breakfast.
- Prioritizing a serving of veg/fruit with each meal (when possible).
- Always eating off a plate (ex. not mindlessly grabbing a piece of cheese off an appetizer plate at a party)
- Logging at least one meal a day (if you’re into tracking your food).
- Prepping some basic meals to have at home between holiday get-togethers.
- Keeping healthy snacks on hand when traveling.

🏋️‍♀️Physical Activity
- Getting 7,000 steps per day.
- Going to the gym 3 days per week.
- Stretching for 10 minutes every night before bed.
- Getting in a certain number of miles walking/running each week.

🌱General Wellness
- Bundling up and getting some fresh air every day.
- Going to bed and waking up at a certain time.
- Maintaining routines like journaling, gratitude, personal devotions, etc.
- Reserving at least 15 minutes per day for yourself.
- Spend 10 minutes each day tidying your living space.

What are your non-negotiables?

(Throwback to these cutie donkeys in Aruba. 🥰)

12/11/2025

I recently turned 33 🤙 and I always feel a little nostalgic and reflective around my birthday, as many do. It’s got me thinking about what’s really important to me as it relates to my health.

Let me know if any of these resonate with you.

✨Resilience. Maybe this is front and center because I've been feeling BEAT UP after backpacking this last weekend….😅 but a weight on the scale is not as important to me as being as mobile and capable as I possibly can.

✨Energy. A common complaint is not having enough energy - feeling energy dips, waking up tired, not getting to bed on time - and something that’s a huge priority to me is choosing activities that energize me (ex. hobbies, movement), rather than pastimes that drag me down (ex. social media)

✨Nourishment. For awhile, I was really burnt out on cooking, but I’m suddenly feeling a spark of something, wanting to experiment with recipes and new ingredients. So I’m leaning into that and trying to find new and satisfying ways to incorporate more nutrient-dense foods into my typical rotation so that I’m caring for my body from the inside out.
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I work 1:1 with my clients to use food as a means to support goals around overall health and wellness. Message me if you're interested in working on your nutrition, or see if your insurance covers 1:1 nutrition counseling --> https://www.usenourish.com/providers/tori-mincemeyer?referralSource=Nourish+dietitian&referralName=Tori+Mincemeyer&utm_source=Nourish_dietitian&utm_term=Tori_Mincemeyer

09/09/2025

In today’s episode of things to care about more than food dyes: POTASSIUM. 🥔

Potassium is a big player in helping maintain healthy blood pressure levels (high blood pressure is called “the silent killer”, and a leading risk factor for all-cause mortality).

Most people don’t even eat CLOSE to their recommended potassium levels, why? Because most don’t eat enough vegetables, fruits, and low-fat dairy - ALL sources of potassium.

➡️ What to do: Eat more plants.

Particularly white potatoes (YES. White potatoes!! Sweet potatoes get so much attention, but white potatoes are still a nutrient powerhouse. However, be sure you’re roasting or baking them, NOT boiling them). White beans are also a high source of potassium. Others are bananas, prunes, dried apricots, watermelon, lentils… you get the idea.

If you want to avoid food dye, be my guest. But this hyperfixation on it in the media is honestly harmful when it leads to us ignoring the things that evidence shows will reeeeally hurt our health in the long run.

08/13/2025

🚩🚩🚩🚩 These red flags are your body's way of talking to you. Here's what it may mean and what you can do about it!

**Please note: Take everything you read on the internet with a grain of salt. These are POSSIBLE interpretations of these symptoms and experiences, but it's impossible to give personalized advice on the internet. These are some general recommendations that MAY or may not help your situation!

07/14/2025

Leaving food on the plate when you’re full can give you a sense of empowerment that’s difficult to understand unless you’ve been a lifetime member of the “Clean Plate Club”. Here are my tips:

- Don’t wait until you’re overly hungry to eat. The pendulum swing from REALLY hungry to REALLY full happens a lot quicker when you’re ravenous at the beginning of a meal.

- Slow down. It’s true that it can take awhile for your fullness level to catch up. My favorite method is to sit back and take small breaks from eating every few bites to breathe, chat, and engage with your surroundings.

- If you’re struggling with leaving food on the plate, start by just leaving one small bite (assuming you are genuinely full). You can even feed that last little bite to a furry friend (if it’s safe for them to eat) if you still find it challenging or don’t want to waste it. Leaving one bite is a small way to reinforce respecting your fullness levels without it being too big of a change.

- Save what’s left and know you can always come back to it later. It takes away the urgency to eat it NOW.

Just remember - eating past the point of fullness is not a moral failure, but it also isn’t physically comfortable! Give yourself grace and patience as you work on this skill.

03/28/2025

The winners of 1-mo of FREE meal planning are Kellan True, Kim Kelpe and Leslie French!

03/25/2025

This sandwich was inspired by a recipe from the meal planning service I’m going to start offering. What made it extra tasty was the kale-white bean pesto 👌 which I never would have thought of on my own, but I made a HUGE batch in about 5-10 minutes (some for later this week, some to freeze for a rainy day). - love that extra boost of fiber and potassium from the white beans!
I’m wanting to test this new service out with a few individuals FOR FREE for a month - all I want is your feedback at the end. If you’re interested, sign up below and I’ll announce winners later this week!
https://mailchi.mp/humannaturewellness/signup

03/24/2025

Picture this: a meal planning app that is 100% tailorable to your nutrition goals, dietary needs (ex. gluten-free, anti-inflammatory), your preferences, and even your cooking ability/desire to cook.
🧑‍🧑‍🧒‍🧒 You can add in members of your family, including their typical portion sizes, so that you're not having to plan something completely different for yourself vs. the rest of your family.
🛒 It can even send the groceries you need to Instacart so that with a couple clicks, you can have the groceries ready for pickup or delivery to make the meals you want.
📝Not to mention- it gives you the option to log the meals (and/or anything else you eat regularly) to see where you land with your macros or other specific nutrients.
🤓And the whole time, you've got a dietitian in your pocket to ask questions and tweak your plan when necessary.

I'm looking for THREE individuals to test a new service I'm offering, completely for FREE for a month. All I want is your participation and feedback.

Sign up using the link below, and I'll select the winners this week!
https://mailchi.mp/humannaturewellness/signup

03/12/2025

‼️ What you eat is super important, but you could have the perfect plan in place and still fail to make lasting changes if you’re not learning how to adapt in different situations.‼️

I work with a lot of clients who will say they struggle with going back and forth between being on and off “track” with their nutrition. Maybe this is something you’ve dealt with?

Eating “good” all week - the oatmeal with fruit, a salad, protein + veggies for dinner…
Then everything goes haywire on the weekend: eating out, having a couple drinks, eating sweets, a heavy breakfast on Sunday, etc.

➡️ Here’s what that tells me: Your “plan” isn’t sustainable.

You’re trying to follow a set of rules, rather than learn how to adapt to the situations at hand and be flexible. But this doesn’t work, because 99.999% of people out there NEED the ability to be flexible in their eating, without feeling like they’re going off the rails.

Life happens. Kids get sick, you get an unexpected invite out to dinner, you forget to pack your lunch, etc.

This is why, when I work with clients, I emphasize HOW you’re implementing new habits into your life, rather than simply focusing on WHAT foods you’re eating.

02/25/2025

Join me Thursday at Board & Brush Cape Girardeau, MO to get my cookbook and paint your own cookbook holder!

02/16/2025

What's the healthiest option on the menu?

Low Cal: “Obviously a salad with low-fat dressing on the side.”

Keto: “LOW fat?? Please.” *Stirs butter in coffee*

Mediterranean: “Salad sounds great, but let’s put some olive oil and salmon on it, with a side of whole grains.”

Paleo: “Don’t you know grains are inflammatory? Maybe swap that with a sweet potato.”

Carnivore: “Are you kidding?? Scrap the salad, let’s just have a steak.”

Vegan: “Steak?? Talk about an artery clogger. Take the animal products off all together.”

Macro Counter: “But then how will we get enough protein??”

Low Cal: “It literally doesn’t matter. Just eat as little as possible and pretend you aren't miserable."

There isn't a one-size-fits-all approach to nutrition, but it doesn't have to be so confusing. Fill out an inquiry form to learn more about nutrition coaching >> https://l.bttr.to/JrrP9

02/10/2025

Potassium doesn't get NEARLY enough attention in the nutrition world...
Most Americans eat far below the recommendations for potassium.

The adequate intake level (AI) for average, healthy adult females is 2600mg/day, and for males, 3400mg/day. This means that this is not the number to shoot for - we want to prioritize eating ABOVE this number.

On average, females 20+ years old eat about 2324 mg/day, males 20+ years old eat about 2937 mg/day.

Potassium can help maintain healthy blood pressure, a major risk factor for cardiovascular disease, which is the number one killer in America.
It's also been associated with higher bone mineral density in men over the age of 50 and postmenopausal women.

Safe to say that potassium intake is incredibly important.

I've included several sources of potassium in this graphic to that you can include to boost your potassium intake!

https://www.ncbi.nlm.nih.gov/books/NBK209844/
https://www.ncbi.nlm.nih.gov/books/NBK587683/
PMID: 28093633

Tori Mincemeyer Dietitian

12/16/2025

12/11/2025

09/09/2025

08/13/2025

07/14/2025

03/28/2025

03/25/2025

03/24/2025

03/12/2025

02/25/2025

02/16/2025

02/10/2025

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