HK Nutrition

10/27/2023

We are so thankful to have Christina on the team!

08/29/2022

May I offer some advice?

Please say no to diets.

That diet you are considering is not going to:
- Heal your medical condition
- Make you happier
- Resolve weight stigma in our culture
- Cause you to lose weight (in the long run)
- Increase your value as a person

Diets have a 5% "success" rate and a lot higher likelyhood of causing disordered eating, damaged metabolism, stress, misery and an increased set point weight.

Just say no.

Also, if you need help, please reach out.

08/24/2022

You know it's genetic, right?

Listen, I didn't do anything to anything to earn my body. It's not because I have "healthy" habits. It's not because I eat well, restrict myself, avoid "bad" foods, cut sugar or any other food reason. It's not because I exercise regularly or any other self care reason.

It's genetic. This is the body I was born with and have always had.
I'm thin and yet have had my share of health struggles. You know what though? My body is still a good body and so is yours. It's good even if it looks very different than mine. It's worthy of nourishment, care and enjoyment.

Be good to yourself today.

08/15/2022

🚩This post is for anyone who struggles with blood sugar, has type 1 or 2 diabetes or knows someone who does!

Managing blood sugar can be extremely confusing and intimidating. OR, it can be very manageable while still enjoying food. 🥙

A diabetes diagnosis can change the way you think about food. Working with a nutritionist who is specializes in diabetes can be a first step for change!

HK Nutrition offers 50 minute appointment slots with Emily Lepow, a Certified Diabetes Educator and Registered Dietitian, to really understand how diet and nutrition effect your overall health!
Plus, we take insurance. 🎉

Contact our offices at 512-260-0060 or check out our website at:

Nutrition services for everyone, diabetes, PCOS, eating disorders, hypertension, high cholesterol management, intuitive eating, feeding kids, pregnancy nutrition, etc.

08/04/2022

Read Emily's post about how to manage dinner with kids, dietary restrictions, nutrition and enjoyment all in mind.

meal planning, making dinner, dietary restrictions, high cholesterol, diabetes, diabetes educator

08/04/2022

If you're tired of struggling, then please reach out!

Nutrition, healthy eating habits and movement are key parts of a balanced lifestyle, but finding the time and energy to gift yourself each of these things can feel intimidating.

Our team of dietitians provide one on one education to help you meet your personal goals.

We offer a free 15 minute discovery call to make sure you are matched with a dietitian that can best meet your needs. Each appointment after that is a 50 minute appointment led by you to help you make changes and meet your goals!

Contact our office at 512-260-0060 or check out our website at: www.hknutritiontx.com

Yes, we do take insurance.

06/28/2022

I'm so tired of exercise as punishment. Move your body because it feels good. Move to feel strong. Move to relieve stress.

Do you dread exercise? You don't have to be in the gym where you might feel like everyone is watching you. It can be any activity where you are spending less time sitting: gardening, doing household chores, mowing the yard or dancing like nobody's watching. 

Focus on how energized you feel after exercise, instead of focusing on using exercise as a weight loss tool. If you don't feel energized after moving, get curious about it...you might need to eat more.
If you feel exhausted after exercise, it may not be the right activity for you. Try different activities and find the ones that make you feel rejuvenated and not depleted.

Here are some other reasons to exercise: Physical activity improves mental alertness, learning and memory, helps with sleep, prevents age-associated cognitive decline, leads to a longer health span, and delays onset of over 40 chronic diseases or conditions. Exercise also helps to reduce stress, anxiety and depression, and improve self-esteem.

It might make you feel your best if you are active most days of the week. You can also try resistance or strengthening exercises to increase lean muscle mass and build strong bones. You can use free weights, medicine balls, kettlebells, bands, or your own body weight. Examples include yoga, pilates, squats, lunges, push-ups, bench presses, planks, glute bridges, and sit ups. Resistance exercises can also include lifting things while organizing your house and doing squats while holding your baby. 

The most important thing, however, is to find a type of movement that you enjoy.

03/09/2022

Happy Registered Dietitian Nutritionist Day!!!

What's the difference between and RDN and a nutritionist?

02/26/2022

Because most bariatric surgeries typically involve permanent alteration of the natural GI anatomy, it is common for individuals with these surgeries to experience short-term and long-term nutritional deficiencies.

Protein malnutrition is the most common macronutrient deficiency after surgery, mostly because the pancreas is unable to secrete the right amount of hormones needed for protein absorption. Bariatric surgery may also cause vitamin and mineral deficiencies due to hormonal imbalances, decreased absorption and imbalances of gut bacteria, leading to serious health concerns.

Because bariatric surgery requires strict food schedules, weighing and measuring of food, and food avoidance, eating disorders are common in individuals who have had bariatric surgery. Studies report that over 40% of people have experienced disordered eating 12 months after bariatric surgery. It is also important to note that if you have a history of disordered eating, bariatric surgery may only make it worse.

If you are struggling with weight loss, know that you are not alone. Over 60% of Americans are labeled as "overweight" or "obese". Weight is not a choice, and has nothing to do with a lack of willpower or knowledge of “what to do".

What would happen if you focused on your personal happiness and having a healthy relationship with food instead of focusing solely on weight loss as your goal? Can you imagine a life where you no longer are preoccupied with food or the size of your body? If you would like to learn how to overcome the obstacles that are getting in the way of making these changes, please reach out. I would love to chat with you.

 

02/23/2022

This week is National Eating Disorder Awareness week. Disordered eating can affect anyone, regardless of age, gender and ethnic background.

Eating disorders typically stem from feelings of body dissatisfaction and a desire for weight control, and can involve a range of behaviors including restrictive eating, binge eating, purging, excessive exercise, obsession with eating "healthy" foods and use of laxatives or diuretics. Individuals who suffer from eating disorders often think almost constantly about food, which affects every area of their lives including family relationships, social lives and have many physical consequences. The effects of these disorders may cause muscle wasting, bone loss, organ damage, amenorrhea, and an increased risk for death.

Disordered eating affects roughly 9% of the general population, and over 28 million Americans will have an eating disorder in their lifetime. Eating disorders are the direct cause of over 10,000 deaths annually, 42% of 1st - 3rd grade girls want to be thinner, and nearly 50% of all teenage girls have some form of disordered eating.

Disordered eating is common in athletes, due to a desire to reach ideal body weight for sports performance or for weight-category sports like wrestling, in addition to misinformation about the benefits of balanced nutrition. The results of several studies have indicated that disordered eating is prevalent in 62% of female athletes and 33% of male athletes.

While people with eating disorders may appear healthy, there are some common signs and symptoms to be aware of, including obsession with food, eating alone or in secret, fear of weight gain, eating excessive amounts of food in a short period of time, limited range of accepted food, excessive exercise for weight control, and distorted body image.

If this message resonates with you, or if you are worried about someone that you know, please know that you’re not alone. You can find help and resources through the National Eating Disorders Association website: https://www.nationaleatingdisorders.org/.
I'm here to help as well with one on one nutritional counseling.