Katie Oetken RD, LD, MPH

Katie Oetken RD, LD, MPH I’m a Registered dietitian and my passion is empowering my clients to reach their lifestyle goals. I

El viaje final con solo tres 🇲🇽
02/13/2024

El viaje final con solo tres 🇲🇽

We escaped! Out of Boston that is ☺️This weekend we rented a car and drove to New Hampshire to explore Flume Gorge and t...
10/18/2021

We escaped!

Out of Boston that is ☺️

This weekend we rented a car and drove to New Hampshire to explore Flume Gorge and the amazing fall foliage. It was so fun to explore all of the changing colors! Last year we flew to TN one weekend to explore the fall foliage but this year we hopped in a car and we’re in the new fall colors in no time!

Another fun experience has been the cooler temps! Coming from Texas it usually feels like there is just one season-HOT 🥵 One of our favorite parts of living in Boston is enjoying the cool weather and getting to wear sweaters 💕

Also, being able to drive 2 hours and be in a completely new state has been a fun adventure 😎

What fun adventures did you have this weekend?

PSA: restrictive dieting can have a significant effect on the gut microbiome!⁠⁠⁠⁠Our gut microbiomes are really influenc...
09/01/2021

PSA: restrictive dieting can have a significant effect on the gut microbiome!⁠⁠
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Our gut microbiomes are really influenced by the type and variety of foods we eat.⁠⁠
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So whether you’ve been using the low FODMAP diet for what seems like forever or you’ve cut out certain food groups all together to try to cure your IBS/SIBO on your own, you could be causing more harm unintentionally.⁠⁠
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Prior to working with me, many of my clients would gravitate towards their “safe foods,” or foods they know they could tolerate without having any gut distress. The problem with this is that it does not lead to much variety of foods in the diet, which our guts love.⁠⁠
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If you are having gut distress, or have been diagnosed with IBS or SIBO, I highly recommend working with a gut health professional, like myself, to guide you on your journey to better health. You should not have to figure this out on your own!⁠⁠
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If you would like a copy of my FREE daily healthy gut checklist, send me a DM so I can send it over!⁠⁠
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Confused on what the best foods for gut healing are?🤔⁠⁠⁠⁠To be honest it’s going to be a little different for everyone b...
08/26/2021

Confused on what the best foods for gut healing are?🤔⁠⁠
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To be honest it’s going to be a little different for everyone but YOU. ARE. UNIQUE. ⁠⁠
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BUT ⁠⁠
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I have created a week-long meal plan with recipes utilizing whole food ingredients that your gut will love!⁠⁠
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This meal plan includes:⁠⁠
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⭐Grocery list⁠⁠
⭐Recipes⁠⁠
⭐Schedule for what to eat and when! ⁠⁠
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DM me so I can send you your copy of this ⭐FREE ⭐gut-friendly meal plan! ⁠⁠
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Do you blame your bloat on certain foods? 🤨⁠⁠⁠⁠So many times you might feel that some foods cause more discomfort than o...
08/24/2021

Do you blame your bloat on certain foods? 🤨⁠⁠
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So many times you might feel that some foods cause more discomfort than others but you can’t figure out what they are!⁠⁠
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Keeping a food journal is one of the easiest tools to identify your unique food triggers. 📖⁠⁠
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Although removing food triggers won’t be enough to get to the root your gut discomfort it’s a great place to start! ⁠⁠
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I have all of my clients keep a food journal so we can determine what foods could be causing them distress.⁠⁠
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Interested in starting a food journal?⁠⁠
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I have created a template for you to use to keep track of your meals! DM me so you can collect your FREE copy of my food journal template and start identifying your food triggers!⁠⁠
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Photo dump from this weekend! ⁠⁠⁠⁠We played tourist in our own backyard and biked up to Lexington to explore the first b...
08/23/2021

Photo dump from this weekend! ⁠⁠
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We played tourist in our own backyard and biked up to Lexington to explore the first battleground of the revolution, ate new foods, and got to pick our own vegetables right from a farm!⁠⁠
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I love having the freedom to base my weekend plans around what I want to do. ⁠⁠
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🛑My plans are not based around anxiety of what foods I will eat ⁠⁠
🛑My plans are not based on if my body is feeling good that day⁠⁠
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How different would your life look if you had the freedom to choose the life that you wanted to live free from IBS?⁠⁠
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As I get older vacations are harder to take.Every year it feels like there are more responsibilities and more reasons to...
08/03/2021

As I get older vacations are harder to take.

Every year it feels like there are more responsibilities and more reasons to stay home.

The week back from taking time off is always hard but a few weeks later it’s like I was never gone!

The truth is everyone needs a break.

You need a break.

I need a break.

Your body needs a break.

I believe in taking time to focus on the things you love and reducing your stress is vital to your health.

When was the last time you took a vacation?

These past two weekends we’ve been exploring our new city and had our first visitor!Getting control of your gut health a...
05/17/2021

These past two weekends we’ve been exploring our new city and had our first visitor!

Getting control of your gut health and having energy means you can:

✨walk around all day and still have energy at night
✨try new foods and not worry if you can tolerate them
✨enjoy yourself and not worry about finding the nearest bathroom

Our current goal is to find the best coffee shop around us and we’ve taken it very seriously so far ☕️

The dogs have also been loving the weather and meeting so many new dog friends 🐶🐶

Drop an emoji below describing your weekend 👇🏻

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Do you know the difference in pre and probiotics?Probiotics are the actual bacteria that grow in your gut and probiotics...
02/15/2021

Do you know the difference in pre and probiotics?

Probiotics are the actual bacteria that grow in your gut and probiotics are what help them grow.

It’s like the probiotics are the flowers and the prebiotics are the soil that allow the flowers to grow.

Why does this matter?

It matters because you need both. If you just take a bunch of probiotics but don’t have a good environment for them to flourish you won’t get any healing from them.

Brazil nuts are my favorite go to recommendation for anyone struggling with anxiety, depression or thyroid disorders.2 n...
10/12/2020

Brazil nuts are my favorite go to recommendation for anyone struggling with anxiety, depression or thyroid disorders.

2 nuts contains enough Selenium to help with any selenium deficiency!

Selenium also increases levels of an enzyme known as glutathione peroxidase (GPx), which helps reduce inflammation and protect your body from oxidative stress

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