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5 Simple Steps to Eating Mindfully Everyday

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branconutrition

Helping you eat mindfully and heal your gut
BN Team: Dietitians Erin & Beth, Coach Paulo
👇FREE Mindful Eating Guide
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Save this Low FODMAP everything bagel seasoning re

Save this Low FODMAP everything bagel seasoning recipe! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tried my hand at making bagels today with my revived sourdough starter Shazam and ✨WOW✨ I don’t know why I didn’t do this earlier! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sourdough is AOK on a low FODMAP diet up to 2 slices as per @monashfodmap which would be roughly equivalent to one of these sourdough bagels- bonus! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Paulo’s favourite is the everything bagel, so I had to make my own version- making it gut friendly for those folks who follow a low FODMAP diet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👆Check out the picture for the recipe! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don’t have to follow a low FODMAP diet? You can sub the dried chives for dried flaked onions and add in dried garlic power or dried flaked garlic to make it taste like your store bought favourite. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can of course use this seasoning to top off your plain toast, eggs, sandwiches, salads, roast veg, chicken... the list goes on! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Try it and let me know what you think! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your dietitian Erin ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#guthealth #healthygut #microbiome #digestivehealth #digestion #happygut #loveyourgut #ibs #lowfodmap #fodmapfriendly #registereddietitian #dietitian #dietitianapproved #dietitianeats #dietitiansofinstagram #nutritiontips #bcdietitians #princegeorgedietitian #eatwellbewell #healthyeating #iamwellandgood #livewell #princegeorgebc #princegeorgenow #northernbc #pgmatters #recipe #foodiegram #brancobites #everythingbagel

Let’s talk candy and how to actually enjoy it wi

Let’s talk candy and how to actually enjoy it without guilt this Halloween. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eating Halloween goodies shouldn’t be something you feel guilty about. Halloween is more than food- it brings about nostalgia of childhood favourites, an experience to share with your kids, and a time to enjoy some scary shows. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To enjoy the eating experience, it’s helpful to be present while eating it instead of mindlessly munching down while watching a scary movie. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This year, I empower you to listen to your body through actively paying attention to your senses. Try doing this activity alone, with your partner, family, bubble friends or kids- you may be surprised what you find! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1. Open up the package and look at the candy- what do you notice? Does it look like the candy you were expecting? Is it just me or have the chocolate bars gotten smaller? 🧐⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Smell it! Does it smell good to you? What does it smell like? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Taste a small bite and move it around in your mouth. What’s the texture like? Does it taste good to you? Is it crunchy, smooth, soft, hard, chewy? Is it a texture you are enjoying? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Eat until you are satisfied being present with each bite. It could be just the one bite or a few (or more!) candies. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For your meals, still focus on creating balanced plates without trying to ‘make up’ for having Halloween goodies. Enjoy them and move on with your day! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When I did this activity, I was not impressed with the Reese’s cups... small and waxy tasting. Not the candy I remember! Wonderbar on the other hand is still my favourite. I love the mix of crunch, caramel and peanut butter 🤤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember it’s what you do everyday that matters to your health, and one holiday or a bunch of goodies over a few days isn’t going to make or break your overall health. So enjoy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Try it! I’d love to here what you find!

Thrilled to be embracing a different pace of life

Thrilled to be embracing a different pace of life with our newborn at home now!

I’m so grateful to have amazing support from my family and understanding clients during this time of transition.

Thank you!

In learning this new pace, personally I’ll be focusing on hydration and nutrition for healing and breastfeeding. Professionally I’ll be able to take on new clients and support you with valuable content shortly!

Thank you for hanging out with us here!

I’d love to hear what I can help you with or what content you would like to see on social so don’t hesitate to reach out or comment below to share your thoughts.

#northernbcmoms #familynutrition #dietitianmom #toddlerapproved #eattogether

#registereddietitian #dietitian #dietitianapproved #dietitianeats #dietitiansofinstagram #nutritiontips #bcdietitians #princegeorgedietitian #mindfuleating #mindfulness #listentoyourbody #eatmindfully #hungercues #bepresent #enjoyyourfood #guthealth #healthygut #microbiome #digestivehealth #digestion #happygut #loveyourgut #ibs #lowfodmap #fodmapfriendly

Feed your gut bugs well with this omega 3 packed s

Feed your gut bugs well with this omega 3 packed seed mix. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Omega 3 fatty acids are mostly known for their cholesterol lowering properties but they also help increase diversity in your gut microbiome! Seeds like flax, chia and hemp are great sources of omega 3s AND packed full of fibre to feed your gut bugs well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Opting for a seed mix over just one seed increases variety in your diet and the number of plants you are eating- both impact gut health in big ways. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✨Want the ‘recipe’? Head to the link in bio for the link to the blog! ✨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you want to learn more about why variety matters to gut health and how to hit that 30 plants a week recommendation? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A new email will be going out to my email list tomorrow on just that so make sure you are on the list! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✔️ Join the community by heading to the link in bio and get your free guide on 5 Simple Ways to Eat Mindfully Everyday while you wait for tomorrow’s email on gut health.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How will you use the seed mix first? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#guthealth #healthygut #microbiome #digestivehealth #digestion #happygut #loveyourgut #ibs #lowfodmap #fodmapfriendly #registereddietitian #dietitian #dietitianapproved #dietitianeats #dietitiansofinstagram #nutritiontips #bcdietitians #princegeorgedietitian #princegeorgebc #princegeorgenow #northernbc #pgmatters #seedmix ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#30plantsperweek #omega3 #mindfuleating #mindfulness #listentoyourbody #eatmindfully #enjoyyourfood

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