With social media these days and constantly being bombarded with marketing of 'perfect' bodies and curated lifestyles, it's no wonder that so many of us struggle with body image issues and self-esteem. On today's episode, I dive into my own body image issues, the scary side of AI, and how toxic social media has become.

In the episode I mention food freedom and body positive/neutral accounts that I love to follow on Instagram. Below you will find their account handles.

Follow me on Instagram: nutritionwithsammie

Let's dive into the importance of protein and how much you should be eating. I give you a very specific example of how to find your personal protein needs, along with an easy strategy to achieve this.

Download the protein sources handouts below!

Protein sources: https://nutritionwithsammie.ck.page/a99ab5ac4f

Plant-based protein sources: https://nutritionwithsammie.ck.page/9a290e3944

Find me on Instagram @nutritionwithsammie.com

Email me at [email protected]

Website: nutritionwithsammie.com

What's the deal with tryptophan found in turkey? Is this really what causes drowsiness after your Thanksgiving meal? Also mindful eating tips and how to navigate not overeating during the holidays.

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Join my 2-week nutrition challenge! https://forms.gle/zQkTKaDaaXtEQzrJ9

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Find me on Instagram @nutritionwithsammie.com

Email me at [email protected]

Website: nutritionwithsammie.com

In today's episode I explain what cycle syncing is and how we can use it to our advantage.

On today's episode, I dive into mindful eating and give some tips of how you can incorporate it into your life.

Find my on Instagram at @nutritionwithsammie or email me at [email protected]

Sources:

https://www.cdc.gov/physicalactivity/basics/adults/index.htm#:~:text=Each%20week%20adults%20need%20150,Physical%20Activity%20Guidelines%20for%20Americans.&text=We%20know%20150%20minutes%20of,do%20it%20all%20at%20once.

https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/april/how-to-understand-hunger-cues#:~:text=Hillman%20explains%2C%20%E2%80%9CIf%20you',feel%20like%20for%20the%20future.

https://www.nutrition.va.gov/docs/UpdatedPatientEd/NoticingSignsofFullnessMay2022.pdf

On today's episode, I give a little background into how I got into nutrition and where I'm at on my journey now. I also touch base on my philosophy when it comes to nutrition-- Hint: it involves mindful eating ;]

Find me over on Instagram @nutritionwithsammie or feel free to shoot me an email at [email protected]

Today we're talking about bloating! What causes it, how to fix it, and should you be taking a probiotic to help you debloat. 

Find me on Instagram @nutritionwithsammie or feel free to email me at [email protected]

Sources:

Bayer SB, Frampton CM, Gearry RB, Barbara G. Habitual Green Kiwifruit Consumption Is Associated with a Reduction in Upper Gastrointestinal Symptoms: A Systematic Scoping Review. Adv Nutr. 2022;13(3):846-856. doi:10.1093/advances/nmac025

Wu KL, Rayner CK, Chuah SK, Changchien CS, Lu SN, Chiu YC, Chiu KW, Lee CM. Effects of ginger on gastric emptying and motility in healthy humans. Eur J Gastroenterol Hepatol. 2008 May;20(5):436-40. doi: 10.1097/MEG.0b013e3282f4b224. PMID: 18403946.

Ingrosso MR, Ianiro G, Nee J, Lembo AJ, Moayyedi P, Black CJ, Ford AC. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. Aliment Pharmacol Ther. 2022 Sep;56(6):932-941. doi: 10.1111/apt.17179. Epub 2022 Aug 9. PMID: 35942669.

Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018;9:44. Published 2018 Mar 13. doi:10.3389/fpsyt.2018.00044

Villoria A, Serra J, Azpiroz F, Malagelada JR. Physical activity and intestinal gas clearance in patients with bloating. Am J Gastroenterol. 2006;101(11):2552-2557. doi:10.1111/j.1572-0241.2006.00873.x

https://www.todaysdietitian.com/newarchives/031115p14.shtml#:~:text=Dietitians%20can%20recommend%20probiotic%20food,the%20proper%20strain%20and%20dose.

Listen to today's episode to find out where your habits stack up to the daily recommendations.

Find me on Instagram @nutritionwithsammie or feel free to email me at [email protected]

Sources:

Today we're talking about calcium, iron, and folate! Three super important nutrients for women. We'll talk about their functions in the body, how much you need of each nutrient in a day, and what foods you can find them in. Find me on Instagram at @nutritionwithsammie or shoot me an email at [email protected].

Sources:

Helpguide.org

National Institute of Health: Office of dietary supplements

Harvard.edu/nutritionsource/calcium/

Harvard.edu/nutritionsource/iron/

Obeid R, Holzgreve W, Pietrzik K. Folate supplementation for prevention of congenital heart defects and low birth weight: an update. Cardiovasc Diagn Ther. 2019;9(Suppl 2):S424-S433. doi:10.21037/cdt.2019.02.03

Chandler AL, Hobbs CA, Mosley BS, et al. Neural tube defects and maternal intake of micronutrients related to one-carbon metabolism or antioxidant activity. Birth Defects Res A Clin Mol Teratol. 2012;94(11):864-874. doi:10.1002/bdra.23068