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Intuitive Eating by Sarah Kilpatrick

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In today’s world, we are surrounded by messages of “eat this, not that”, photoshopped standards of beauty, and general confusion about the true role of weight in our overall health and what “diet” is really the best. With so many conflicting messages, many people find themselves lost in their relationships with food and unable to trust their body’s natural signals of hunger and may begin to negatively judge their cravings, hunger levels, and body size. Intuitive Eating is a weight-neutral, mind-body health approach created by dietitians Evelyn Tribole and Elyse Resch, first outlined in their book in 1995. An intuitive eater becomes attuned to their physical and psychological signals and follows these 10 principles: Reject the diet mentality Honor your hunger Make peace with food   Challenge the food police Respect your fullness Discover the satisfaction factor Honor your feelings without using food Respect your body Exercise – feel the difference Honor your health
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Phipps Feature: Is a Gluten-Free Diet Good for Everyone?

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Q: I’ve heard that going gluten-free could help me lose weight. Is a gluten-free diet good for everyone? Thank you for your question! Let’s first talk about what gluten really is. Gluten is a protein found in wheat, barley, rye, and spelt. It’s the stretchy material that helps to give these grains their shape. It is important that people with certain medical conditions avoid gluten. One form of gluten intolerance is celiac disease, an autoimmune condition in which the consumption of gluten damages the intestinal lining. While only a small fraction of Americans have been diagnosed with celiac disease, it is paramount that these individuals avoid gluten so that they can digest and absorb other nutrients. Another form of gluten intolerance is called non-celiac gluten sensitivity (NCGS). When people with NCGS consume gluten, they commonly experience celiac disease-like symptoms such as diarrhea, bloating, joint pain, and fatigue. In these cases, people usually choose to avoid glut
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How can I meet the fruit and vegetable recommendations?

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Most Americans under-consume the recommended number of fruits and vegetables each day for adequate nutrition. Developing a healthy eating pattern that accounts for all the foods and beverages is essential to improve health and decrease health concerns.  Fruits and vegetables play a vital role in our overall health and well-being. While they provide us with a small percentage of our daily fluid intake, they provide us with essential vitamins and minerals including, but not limited to, vitamin A which improves our vision, vitamin C and Zinc to help strengthen our immune system, Iron and Potassium to help provide oxygen to our tissues and allow our muscles to contract, and Calcium which aids in bone strength and development. Also, fruits and vegetables provide us with fiber and fiber is essential for our gut health and proper GI tract motility.  While most people associate fresh, whole fruits and vegetables as being the best sources of these nutrients, frozen fruits and
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Phipps Feature: "Ask Ginger: Meals on a Budget"

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Q:  I was hoping that you could suggest a few recipes that would be affordable for people living with  SNAP benefits . As a SNAP recipient, I receive roughly $4 per day to spend on food. I am looking for flavorful, satisfying meals that don’t require fancy kitchen equipment or excessive culinary techniques. Thanks! - Jordan (Pittsburgh) A:  Hi Jordan, thanks for your question! There are lots of barriers that can block us from nourishing our bodies and satisfying our appetites, but money doesn’t have to be one of them! Recognizing that eating is one of life’s greatest pleasures, author Leanne Brown published her novel  Good and Cheap: Eat Well on $4/Day . In her writing, Brown strove to celebrate the many meals available to those on strict budgets by creating recipes that use money carefully - without sacrificing flavor. Her readers learn how to shop smart, build their pantries, cook for a crowd, and resourcefully reinvent their leftovers. 1 Below I’ve highlighted three of my fa
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Can a cup of coffee improve athletic performance? How much is effective?

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Many athletes enjoy a caffeine-lift either as a morning eye-opener, during daily coffee breaks, before training, and during competitions. There is always a question mark about caffeine. Should I use caffeinated gels during or before long runs? How much coffee should I consume before the competition to improve the performance? The purpose of this article is to look at caffeine, which is most commonly consumed as coffee, as a part of a sports supplement and help you determine whether you want to take it or leave it. Research on caffeine and performance is not a new topic. The recent studies suggest that caffeine may help to improve physical performance during both endurance and high-intensity exercise. The evidence indicated the amount of caffeine that enhances performance ranges from 0.5 to 2 mg/lb body weights (2 to 3 mg/kg) taken one hour before exercise. For example, a 150 lb person, this comes to about 75 to 300 mg per day. More does not seem to be better. Also, there is no ev
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Phipps Feature: "Food in the News: Top Trendy Fruits & Veggies in 2018"

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It’s that time of year again: growing season! Many savvy seedsmen and women have ventured outdoors to plant their most-coveted crops. The benefits of at-home gardening are numerous and include: environmental sustainability, improved self-sufficiency, and access to fresh, economical produce. The plants that thrive in home gardens are as diverse as the gardeners who grow them. From foreign fruits in wild shapes and sizes to common vegetables with uncommon colors; planting novel crops can add both variety and vibrancy to your backyard and dinner plate, 1,2  Here are the top fruit and vegetable treats that have plant experts in Pittsburgh asking for more. Kohlrabi This alien-looking vegetable is a member of the Brassica family and is indigenous to Ireland. It is a pollinator-friendly plant that is said to have a sweet, ‘cabbage-like’ flavor. The stem of the plant can be either roasted or eaten raw (much like broccoli), while its leaves are best-eaten fresh or sautéed (similar
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Phipps Feature: "Food in the News: The Avocado Craze"

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America is in love with avocados. Our country’s appetite for the creamy, savory fruit has exploded — prompting home cooks, celebrity chefs, and fast food restaurateurs to reinvent-the-wheel. Fortunately, no matter how you slice them; avocados are healthful! Each indulgent serving is packed with potassium, fiber, and vitamins B6 and E. Indigenous to Mexico, this now international delight tastes great when paired with local ingredients such as tomatoes, corn, and garbanzo beans. In celebration of National Avocado Day, this past July 31st, let’s explore some unexpected, tasty ways that avocados have been reimagined.  The Avo Garden:   The Avocado Show   1  | Amsterdam  Welcome to the world’s first avocado-themed restaurant! Here, legendary chef Jaimie van Heije transforms sustainably sourced avocados into whimsical, flavorful features! Try their Avo Garden—a leafy hummus ‘burger’ with two avocado halves as the buns. Wash it all down with their famous Guaca Mary cocktail!
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