Lauren Cornell Nutrition

08/04/2023

🍳👩‍🍳 Inspire Your Picky Eaters: Get Them Cooking! 👧👦

Are picky eaters in your household making mealtimes a challenge? 🤔 Don't worry, we've got a solution that's both fun and effective: involve your kids in the kitchen! 🍽️👩‍🍳

🌱 Cooking together can be a fantastic way to expand your child's palate and encourage them to try new foods. Here's why:

1️⃣ Hands-on Learning
2️⃣ Ownership and Empowerment
3️⃣ Exposure to Variety
4️⃣ Building Healthy Habits
5️⃣ Bonding Time

So, let's get those little chefs in action! 🧑‍🍳 Start with simple tasks like washing vegetables, stirring ingredients, or assembling colorful salads. Gradually, involve them in more complex cooking techniques and recipes. We've vetted some of our favorite kid's kitchen tools in our website's Wellness Shop under the 'Kiddos' category - link in our bio, or go to https://www.laurencornellnutrition.com/wellness-shop

Remember, patience is key. Encourage your kids to taste and explore new flavors without pressure. Celebrate their efforts and successes, even if they don't immediately fall in love with every new dish.

Together, we can expand your picky eater's palate and make mealtime an enjoyable adventure, instead of a nightly battle! 🌈✨

This page is full of products I recommend to patients & athletes as staples for a healthy lifestyle.This is an easy hub for gathering items, categorized according to your needs.

07/28/2023

What a fun summer of fitness it’s been already with my lululemon fam 🤗

Grateful for y’all who push me to show up, do my best, and live a healthy happy life through your uplifting support! 🙏

07/26/2023

Prevent Splanchnic Hypoperfusion in Summer Training! 🌡️💪

“Splanchnic hypoperfusion” (try saying that 5x fast!) may sound complex, but it's crucial for endurance athletes to understand.

Splanchnic hypoperfusion = reduced blood flow to the abdominal organs, which can lead to digestive issues and long-term damage to the GI tract.

For active individuals training in hot weather, the risk of this happening is greater.

That's why working with a sports dietitian is key to preventing injury and illness. 🤝

Here are tips to combat splanchnic hypoperfusion during summer training:

1️⃣ Time Your Training:

Opt for early mornings or evenings when temperatures are cooler.

2️⃣ Stay Hydrated:

Carry *cold* water and freeze your hydration beverages beforehand, letting them thaw out enough to drink before consumption.

Sip continuously while training to promote blood flow to your digestive tract.

3️⃣ Fuel with Glucose:

Consume carb sports supplements during endurance training to provide energy and promote blood flow to your digestive organs.

Remember: individual needs vary, so consult with a sports dietitian for personalized advice.

At Lauren Cornell Nutrition, we're here to support you on your athletic journey with individualized sports & performance nutrition!

DM us for more details on how to work with one of our sports dietitians. 📩

07/24/2023

When hitting the trails or heading out into the great outdoors for a camping trip, it's crucial to have proper fuel on-the-go. ⛰️

Here's why:

Hiking requires endurance, and fueling your body ensures you have the energy to conquer those uphill climbs and scenic trails.

Snacking on nutritious options during breaks helps replenish glycogen stores and supports muscle recovery, reducing post-hike fatigue.

Remember to choose portable snacks like the delicious ones I tagged in this post to keep you energized and nourished throughout your hiking journey:

🙌 I love the Good2GoCo Inc. backpacking meals because they cater to dietary restrictions and make their meals from whole foods.

🙌 88 Acres Foods offers an allergy-conscious, quality ingredient option that I love.

🙌 And EPIC bar offers pescatarian-alternatives to beef jerky, too - YUM!

Stay hydrated, listen to your body, and enjoy the wonders of nature!

🌿 Be sure to tag me in your hiking pics this summer with your fav snacks!

07/21/2023

Are mocktails the new cocktails? ✨

Our sober-curious culture says YES.

Sipping on refreshing mocktails has become the latest trend, and as a dietitian, I'm totally here for it!

This isn’t to shame alcohol consumption, as a key pillar of my practice is “everything in moderation”.

But for those who struggle with digestive symptoms, inflammation, or who simply feel better sans alcohol, you shouldn’t have to miss the enjoyment of sipping a cold bevvy at a summer cookout.

These alcohol-free delights offer flavor and fun without the hangover or the belly aches.

Have you tried any of these brands before?
Which is your favorite?
Did I miss any other awesome ones?

Comment below to let me know! 👇

07/19/2023

🤯 WHY am I so constipated?

^ Sound like you? 👀

Well, these could be some of the reasons why.

💡But if sufficient fluid and fiber are being consumed and movement is happening regularly, yet you're still not regular…

There are many other reasons for constipation that we can explore.

And rest assured that there are treatment options for everything.

💩 We'll get you poopin' in no time!

Sound too good to be true?

Try me - I love a challenge.

My DMs are open for business! 📩

07/17/2023

Are heirloom tomatoes the secret to glowing skin? 🍅

☀️These seasonal gems not only taste delicious but also provide a bit of protection against harmful UV rays.

Loaded with lycopene, a powerful antioxidant, heirloom tomatoes help to fight diseases and shield our skin from sun damage.

Their vibrant colors and unique stripes are courtesy of their diverse antioxidant compounds.

And if you're not a tomato enthusiast, heirloom tomatoes might change your mind. 👀

They boast a sweeter, less acidic flavor profile, making them a delightful culinary experience.

Plus, they're open-pollinated, letting nature work its magic without human intervention, potentially aiding your body's tolerance to allergens.

💡Fun fact: Some heirloom tomato seeds are 50+ to 100+ years old, preserving a legacy of flavor and history!

My favorite way to eat heirloom tomatoes is sliced with sea salt, pepper, and a drizzle of olive oil.

You can also toss them in a caprese salad with mozzarella, basil, and balsamic reduction.

Share this post with someone you love who is equally as crazy about tomatoes as I am! 📲

07/14/2023

“How much protein do I REALLY need?"

It's a question that I hear alllll the time in my practice.

Here's a simple calculation used by dietitians to guide you:

✨ Absolute Minimum: 0.8g protein/kg body weight/day

✨ Regular Exercise: 1.1-1.5g protein/kg body weight/day

✨ Intense Training/Strengthening: 1.5-2g* protein/kg body weight/day

*Note: Consuming 2g/kg BW/day or more of protein may require guidance from a registered dietitian to ensure appropriateness and safety, so be sure to enlist the help of a dietitian if you are embarking on a training journey!

Remember, everyBODY is unique! 👆

Protein absorption has a max threshold per sitting, varies for each person, and the best protein sources differ for each of us.

You can optimize absorption and achieve your health goals by consulting a registered dietitian - like us! - for personalized guidance!

So hey, my DMs are open for ya! 📲

07/12/2023

Let's celebrate this delicious berry by sharing my go-to blueberry smoothie recipe that combines the antioxidant power of blueberries with the richness of chocolate:

🌟 Blueberry Chocolate Protein Smoothie 🌟

Ingredients:

👉 1/2 cup blueberries 🫐
👉 2 scoops (or 1 full serving) of your favorite chocolate protein powder

👉 2 tablespoons cacao powder
👉 2 tablespoons agave nectar

👉 1 cup milk of your choice
👉 2 handfuls of spinach
👉 Ice (unless using frozen wild blueberries)

Pro Tip: Use frozen organic wild blueberries in your smoothies so you can skip the ice and for an extra burst of flavor (less watery without the ice!).

Thanks to What's Gaby Cooking for this tip! 🍃

Cheers to this superfood bomb!

Enjoy! 🥤💫

07/10/2023

IBS Flare?

Here's help for the tough moments! 🧡

Dealing with an IBS flare can be incredibly challenging.

If you find yourself in the midst of discomfort, here are 5 quick tips to help you through:

1️⃣ Slip into Comfy Attire! 🩲

Choose stretchy pants or loose-fitting clothing for instant relief and comfort during this difficult time.

2️⃣ Find Soothing Heat! 🔥

Reach for a heating pad, hot water bottle, or enjoy a warm bath or shower to loosen up your body’s tension and ease those troublesome symptoms.

3️⃣ Sip on Soothing Tea! ☕

Ginger or peppermint tea can provide calming relief and aid digestion during an IBS flare.

4️⃣ Embrace Gentle Movement! 🧘

Try yin yoga or gentle exercises to alleviate gas and stomach pains, promoting relaxation and relief.

Sometimes even a post-meal walk outdoors does the trick to help move digestion along.

5️⃣ Opt for Low FODMAP Foods! 🍽️

Choose low FODMAP options for a few days to help soothe your gut and ease symptoms.

Save this post for future reference, my friend, because we all need support during these challenging moments.

If you're struggling with IBS, my DMs are open for you. 💌

Remember: we're in this together. 💪

07/07/2023

Embarking on a fitness journey requires more than just physical exertion. 💪🔥

Trust me, as a dietitian who supports plenty of athletes, I've got you covered with three crucial elements to fuel your body effectively and optimize your workouts!

Here are 3 key things to keep in mind:

1️⃣ Hydrate, Hydrate, Hydrate! 💦

Sweating and heavy breathing demand more fluids + electrolytes, so drink up to replenish and support optimal performance.

2️⃣ Embrace the Calorie Boost! 🥗

Your body burns more calories during exercise, but it also burns through more nutrients.

So nourish it with adequate calorie- and nutrient-dense foods, packed with essential nutrients to fuel muscle growth and recovery.

3️⃣ Prioritize Rest & Recovery 😴

Muscle tissue rebuilds during rest, so give your body the time it needs to recover and come back stronger.

Also, make sure you’re building in time before / after your workouts for mobility, stretching, and myofascial release.

Remember, it's not just about exercise but also nourishing and respecting your body along the way.

Here's to your fitness journey! 🧡

07/05/2023

Why listening to your body is KEY to maintaining your health (and minimizing your symptoms):

As a dietitian, I've come to realize that our bodies have a language of their own, telling us what it needs each day.

Some days, we crave rest and rejuvenation, urging us to slow down and replenish. 🧘‍♀️

Other days, we long for movement and energy, inspiring us to embrace the joy of being active and perhaps bump some music & blow some steam. 🏃‍♀️

Throughout my journey of helping people establish healthy relationships with their bodies and food, I've learned that listening to your body is the most vital step in your journey towards vibrant health.

What is your body telling you today?

👇 Let me know in the comments, or comment a 🧡 if you agree!