EatWell with Lauren

EatWell with Lauren Balanced. Simplified. Honest Nutrition.

Lauren Benser is a registered dietitian specializing in gut health, women's health in perimenopause and menopause, weight loss medication support and plant based nutrition. With over a decade of expertise in clinical nutrition, research and program development, she is a trusted resource for both patients and healthcare providers seeking science-backed, sustainable nutrition strategies. Eating well can improve how you feel day to day, support your energy, skin, digestion, body composition, mood and be one important step we take in taking care of our health and wellbeing. Services to support you include:

Personalized nutrition consultation
Improving your gut health
Optimizing nutrition for perimenopause and menopause
Eating well for GLP-1 weight loss

Recipe card from our virtual cooking class with . This recipe is credit to Plant Powered Meal Planner 🌱 -a great resou...
11/06/2020

Recipe card from our virtual cooking class with . This recipe is credit to Plant Powered Meal Planner 🌱 -a great resource if you are looking for plant-based recipes catered to the time you have available to cook, equipment, experience, number of people, etc. All the nutrition info is provided and as you select dishes, a grocery list is even generated.

This recipe is balanced, filling, and delicious! Plus, it is pretty quick to whip up! If you make it, please share with us your creation 💗

Chocolate for breakfast? Why not. We made this Black Forest Oatmeal for 🍒 The recipe is full of antioxidants, anti in...
11/06/2020

Chocolate for breakfast? Why not. We made this Black Forest Oatmeal for 🍒 The recipe is full of antioxidants, anti inflammatory fats, soluble and insoluble fiber, plant protein, and complex carbohydrates which help to keep you full and steady. Here’s how I make it:

2 cups old fashioned oats
3 cups soy milk
2 Tb cocoa powder
2 Tb chia seeds
1/2 tsp vanilla
1.5 Tb maple syrup
2 cups frozen cherries, defrosted

Combine all ingredients together in a mixing bowl and stir until cocoa powder is combined. Let thicken in the refrigerator for 30 minutes or overnight. Top with walnuts, almonds, fresh banana, nut butter, etc.

Enjoy!

We have some beautiful dishes prepared by to share in our Healthy Holiday Virtual Cooking Class 🍁 We will be sharing p...
11/06/2020

We have some beautiful dishes prepared by to share in our Healthy Holiday Virtual Cooking Class 🍁

We will be sharing plant-forward spins on holiday dishes and all cooking together in this interactive class. The class is free of charge. The ingredient list and preparation instructions will be made available the week before class so you have time to get everything you need!

Date: November 18th
Time: 6 pm-7 pm
Place: Virtual via Zoom

To sign-up:
https://thesynclife.com/sync-blog/holidaycookingclass/

I LOVE October and on the 1st, the air was a little bit crisper and it actually felt like fall was here in SC. What I lo...
10/02/2020

I LOVE October and on the 1st, the air was a little bit crisper and it actually felt like fall was here in SC. What I love about the change of seasons is that it can stimulate a change in us- a push to get out of routine, try something new, clean up where we need to. It does this for me, plus I just want to embrace all things fall and pumpkin.

Yesterday I started my day differently and it impacted my whole day. I started the day with coffee and coffee talk 🙂, which is my favorite, but then I changed it up, I went for a morning run- something I never ever do. I found this woke me up for the day more than I expected. Exercise has that effect, but it was more than that. I think it was also the act of just doing something different out of my normal that made the day seem new and full of possibility and opportunity. I just viewed the day differently and it was rejuvenating.

Routines are beneficial- they create discipline and reliability but, if we aren't careful, if we focus only on routine, we may never try anything new. I’m talking to myself here 😊. As humans we naturally gravitate towards comfort, and this Covid life has just compounded that to where the days can easily just run together, if we aren’t aware.

Maybe finding balance between routine and trying new things regularly is the sweet spot. What is one thing you can add-in today or this week to enhance and renew your days? Mine is adding in at least 5 minutes in the morning of movement, outside when I can. That and trying all things pumpkin 😋🎃.

This is the aim of plant-based nutrition. It is not an all or nothing approach, but rather making a shift towards more p...
09/29/2020

This is the aim of plant-based nutrition. It is not an all or nothing approach, but rather making a shift towards more plants on your plate. The benefits are extensive and often felt rather quickly.

For the ‘how to’ around plant-based eating, visit for information on our virtual nutrition sessions. 💗

My first edit to this photo cut out the cornbread. It was mmmm not the best 🤪but we ate it anyway. The ingredients were ...
09/24/2020

My first edit to this photo cut out the cornbread. It was mmmm not the best 🤪but we ate it anyway. The ingredients were good at least:). I decided to keep it in the photo because it represents part of trying new foods and recipes. You may not love a new food the first time you make it, but with experimentation, you may find you really enjoy it prepared a different way. The first time you try a recipe could be a complete flop. But you try and you learn. That’s part of the process in changing your eating habits. I’ll try again with this one.

The chili however, was a hit. The recipe I followed was a Homemade Vegetarian Chili from . I added extra carrots and beans. The spices were great and the dish was warm and filling. Let me know if you try it!

This past Wednesday I started my day with yoga- outside on my porch, logged into a virtual class for the first time, and...
09/10/2020

This past Wednesday I started my day with yoga- outside on my porch, logged into a virtual class for the first time, and I loved it. I felt the benefits of the movements all day long and it was such a great way to start the day.

Signing up for the first class was the hardest part. I almost talked myself out of it. But, by just trying it, now I know I like it, can fit it into my schedule, and feel better because of it. It was also nice doing an exercise with other people.

If you are interested in joining, the class is taught virtually by .wolfe offered every Wednesday morning at 8am via on app. The class is free and available to you wherever you are physically located. There is also a Saturday 10:30 am yoga class. I’ll be joining too. 💗

09/06/2020

Did you know that arugula has more nitrates than any other vegetable or fruit? 🌱Arugula has 18x more than kale and even more than beet juice which is also an excellent source and because so, has been the subject of many health and exercise performance studies.

Nitrates are one thing that lead to the production of nitric oxide (NO). The discovery of the NO pathway is considered one of the most important findings in cardiovascular medicine. In 1998, the discoverers were awarded a Nobel Prize. According to Nathan Bryan author of Nitric Oxide Enhancement Strategies, a publication from the NIH, “continuous and regulated generation of NO is essential for the health of the cardiovascular system, immune and nervous system. Decreased production and/or bioavailability of NO is recognized as being one of the earliest events in the onset and progression of many diseases.”

So what can you do to enhance NO? Exercise regularly and include foods such as arugula and other dark greens, beets and beet greens, vitamin C rich foods like citrus and strawberries, and nuts and seeds which contain the amino acid arginine that also converts to NO.

Happy Labor Day weekend 💕

What does 55 grams of protein look like on just plants? This is the protein amount needed for an average 150lb individua...
09/02/2020

What does 55 grams of protein look like on just plants?

This is the protein amount needed for an average 150lb individual, meaning without health conditions that alter protein needs or an athletic activity level that increases needs. Over age 65 needs increase slightly too. But in general, as you can see, it is quite easy to obtain this amount with little calories.

Someone weighing 150 lb really needs a minimum of 1700-2000 calories too and more depending on activity level. So, with additional energy consumed protein intake would increase as well and, in a day, would more likely amount to 80-100 grams and well above the 55-gram need. This is just to illustrate how protein can be achieved on plants. 🌱💗

Did you know blackberries contain some of the highest amounts of antioxidants of all the berries and fruit? Here is a li...
09/01/2020

Did you know blackberries contain some of the highest amounts of antioxidants of all the berries and fruit? Here is a list of the units of antioxidants per serving for comparison:

Apples 60
Bananas 40
Mangos 110
Strawberries 310
Cranberries 330
Raspberries 350
Blueberries 380
(Wild may have twice the amount of regular blueberries)
Blackberries 650!

We still need a variety of fruits and vegetables in our diet. For example, bananas, while lower in antioxidants, are a great source of potassium and less ripe bananas contain resistant starch which acts like a prebiotic. But, in order to really up the amount of antioxidants you take in, add in the berries, particularly blackberries and wild blueberries. 💗

The benefits of antioxidants are extensive. Heart health, brain health, anti cancer, and muscle recovery are just a few. 🌱

This is my smoothie bowl oatmeal concoction 🍌 🥣 for the smoothie base I blended frozen blueberries, raspberries, banana,...
08/28/2020

This is my smoothie bowl oatmeal concoction 🍌 🥣 for the smoothie base I blended frozen blueberries, raspberries, banana, chia seeds, ground flaxseed, and soy milk. I topped the base with rolled oats, buckwheat groats for a crunch, a chopped date, soy milk, and sliced banana. It was delicious, super easy, filling, and I think it matches my dress again 🤪Happy Friday 💗

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