Karina Nava Nutrition

Many of my patients have a tendency to feel guilty after overeating- whether it’s after a particular meal or overeating throughout a whole day. Has this ever happened to you? 🙋🏻‍♀️ Overeating can also leave us feeling sluggish, bloated and uncomfortable. Try to get past the guilt and get curious with your behaviors around food. What led you to that moment? ⠀
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Each day is a new day so avoid eating less because you feel bad about eating too much the day before. Food is fuel⛽️! You are allowed to eat breakfast, lunch, and dinner (and snacks) even after a binge. ⠀
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Eat to nourish your body, and if you eat something society deems “unhealthy” do it to nurture your soul. Health is not just about eating fruits and vegetables but also about nurturing your body and mind in different ways☺️!

It can be hard to find the right pasta sauce🍝 for you when there are so many options out there! When looking for pasta sauces try to focus on the sodium and added sugar content, its not bad to have both or either. However, if you are wanting to make healthier changes keep them relatively low is a good place to start. ⠀
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One of my favorite brands is Rao’s🥫, it is a really convenient option to have in your pantry and they taste just like if they were homemade☺️! Packaged foods tend to contain a lot of sodium but this is a brand that is relatively low and also does not have any added sugars!⠀
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Another option is making your own sauce at home! Here is a simple recipe that can be modified according to your preferences.⠀
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Ingredients:⠀
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1 can crushed tomato (no salt added)⠀
3 cloves minced garlic⠀
2 tbsp olive oil⠀
1 teaspoon dried/fresh basil or oregano⠀
Salt and Pepper to taste ⠀
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Directions:⠀
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🍅Sauté garlic with oil in a medium sauce pan for about two minutes, or until browned. ⠀
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🍅Stir in basil or oregano with crushed tomatoes. Add salt and pepper to taste. ⠀
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🍅Cook for about 15 to 20 minutes until sauce thickens slightly and enjoy!⠀
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What is your favorite pasta dish?

If you’re looking for a new snack option I’ve got just the thing for you! A Tzaziki dip that goes very well with veggies or whole wheat crackers! You can serve this with cucumber🥒, carrots🥕, or maybe even as a side dish with kabobs!☺️

Snacking in between meals has many benefits including preventing over eating when it comes to mealtime🍽 or keeping blood sugar at a steady level throughout the day!

Happy Valentine’s Day! 💘💌⠀
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It is often hard to be kind to your body as we tend to be our own harshest critics. Practicing body kindness doesn’t necessarily mean LOVING your body, rather it’s celebrating what it can do. In other words, practice taking care of your body- physically and mentally. Consider how you can reframe your thoughts and beliefs about body image! ⠀
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A few things you can do to be more kind to your body:⠀
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💕 Try not to compare yourself, every body is their own! We tend to compare ourselves to others we see on social media or in our circle of friends/family. ⠀
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💕 Do a social media clean up📱. Social media is not always what it appears. Unfollow people who post unrealistic health messages on social media. Avoid falling into the trap of comparing yourself and your body!⠀
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💕Remember that clothes are meant to fit us! Try wearing clothes that fit your body and choose what feels comfortable to you! ⠀
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What is one way you are kind to your body?

Valentine’s Day is right around the corner! This candy-focused holiday tends to bring on a lot of stress and guilt for many who struggle with dieting and/or having a healthy relationship with food 💝 I’m here to remind you that it is OK to enjoy sweets!

Dark chocolate🍫 has become very popular over the last few years. It is another delicious option and has gained popularity because the health industry says it is “better” than milk chocolate as it contains antioxidants and less sugar. If you gravitate towards it more lately, I encourage you to ask yourself why are you eating dark chocolate? Is it because the health industry has told you it is healthy or “better” for you? Or is it because you actually enjoy the taste and it makes you feel good?

You might realize that you actually enjoy milk chocolate more and would prefer to eat that instead but because of the guilt created around it, you second guess yourself. This month, try to remove the shame from eating milk chocolate. Allowing yourself to satisfy that craving could avoid bingeing in the future. Let yourself enjoy it!😋

What us your favorite type of chocolate? I LOVE California brittle from

February is celebrate love month❤️!

Many are working on their relationship with food in their own way, while others may be perfectly comfortable just where they are!

Are you constantly thinking about food? Do you feel stressed when it comes to planning meals? Is trying to eat healthy causing you to feel anxious? Here are some ways to work on your relationship with food:

💕 Avoid following strict meal plans or having rigid rules around eating. Dieting can be harmful, in some cases it can lead to an eating disorder. Try making small changes instead, it can be more beneficial and start to come naturally with time. Some examples include waking up early enough to make breakfast in the morning 🍳 or drinking a glass of water 🚰 with each meal.

💕 Set small goals. Rather than having an “all or nothing” mentality try to work on small realistic changes. Reaching those small goals will help give you motivation to keep setting new ones 🤩!

💕 Avoid labeling foods as “good” or “bad.” Labeling food as good or bad can create a negative mindset. This can lead to feeling guilty after eating the “bad” foods. Try to look at food based on what it can do for your body wether it is to help your health or satisfy a craving, it is all valid!

What are you doing to work on your relationship with food status?

Restricting ourselves from eating more, even though we still feel hungry, happens very often - especially as a result of dieting. There is also this idea that women should eat less than men. How many times have you compared your portions to what’s on your significant other’s plate? 🍝 Do you often say, “I shouldn’t be eating this much!” Or “Don’t judge me, I’m getting seconds 🍽”⠀
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Every body has different needs! Avoid comparing your food intake with others and get in touch with what your body needs in the moment. Your needs are different than other people’s needs. In fact, our calorie needs vary from DAY to DAY. You could need more nutrients for a variety of reasons like being more active or because you are sick and your body is working to heal you!⠀
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👏 Give your body what it needs without feeling guilty about it.

Society has conditioned us to believe that once we fit a particular size we are married to it. This is not true! Our bodies change and grow through time! Your worth is not measured by the size of your waist💕⠀
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The clothes we buy are made to fit our bodies, not the other way around👖👗. Especially when sizing from one brand to another changes so much. I encourage you to try to have an open mind when trying on new clothes. As long as it feels good, who cares what the label says! You deserve to feel comfortable and confident in whatever you wear💃🏻

I was frequently told, “your life is going to change after having a baby!”. But no one really talks about what that actually looks like outside of caring for a newborn. Motherhood is complex, exhausting (physically and mentally), fulfilling and beautiful💕 It is truly a transformation. If you’re a new mom (or expecting), I hope this post is helpful to you! 🤰🏻👶🏻👩🏽⠀
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💫Make sure to take time for self care. What I mean by this is make sure you are meeting your body’s basic needs! The first months of motherhood are extremely tough. I understand how limited your time might be but it is important to carve out some time for yourself, even if it means 20 minutes of alone time. Take a shower, read 1 chapter from your book, or listen to a podcast. Do something that does not involve caring for your baby. ⠀
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💫Ask for support from your spouse, friends and family. Let go of the guilt that may be associated with asking for help. When friends and family say, “Let me know if you need anything”, they mean it! Don’t be afraid to accept their help. We can’t assume that moms should be able to do it all. In fact, trying to do it all can lead to stress. Talk to your spouse/partner and discuss what role each of you are going to take. ⠀
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💫Keep your body nourished and hydrated. Yes it is important to feed your newborn baby, but in order to give them the nutrients they need you need to be nourished (for those who are breastfeeding). Set reminders and schedule time to eat meals. Food gives us energy, and without eating enough our bodies can experience even more exhaustion. ⠀
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💫Take time to heal. Your body did an AMAZING thing! Women are often quick to want their old body back or to fit back into their clothes pre-pregnancy. There is so much pressure to lose the baby weight, and unfortunately this can lead to unhealthy eating and exercise behaviors. If you don’t feel ready to exercise after your 6 week check up with your OBGYN, that is ok! Do not compare your recovery with other moms. ⠀
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What postpartum advice do you have for other mamas?

It might be difficult not knowing where to begin as an intuitive eater. Listening to your body’s hunger and fullness cues doesn’t come as naturally as one may think (especially when we have a lot of things going on in our mind🧠), so here are 3 ways to start today!⠀
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⭐️Pay attention to the signs your body might be telling you. Do you feel sluggish or low in energy? Do you have a headache? These might be signs of hunger! As for being more aware of your fullness, eat slowly- this makes it easier to recognize when you’ve eaten enough. ⠀
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⭐️Be in the moment during your meals. Limit distractions by turning off the TV or putting away phones and tablets. Sitting down and focusing on your meal allows you to be mindful about how much you are eating. ⠀
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⭐️Honor your cravings - dissociate the word “bad” or “good” with food and have the snack your body is craving. Food should bring you joy and comfort!

Intuitive Eating was developed in 1995 by two dietitians, and ! It is a way of nurturing our body by listening internally instead of relying on external sources (like food tracking apps or diets) to dictate our eating behaviors. Intuitive Eating is for anyone who wants to create a healthy relationship with food, mind, and body. ⠀
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Instead of restricting food, counting calories, or obsessing over food, intuitive eating is a compassionate, self-care eating framework that honors both physical and mental health. It's a journey of learning and discovery💕⠀
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The 10 Principles of Intuitive Eating are:⠀
* Reject the Diet Mentality⠀
* Honor Your Hunger⠀
* Make Peace with Food⠀
* Challenge the Food Police⠀
* Discover the Satisfaction Factor⠀
* Feel Your Fullness⠀
* Cope with Your Emotions with Kindness⠀
* Respect Your Body⠀
* Movement - Feel the Difference⠀
* Honor Your Health - Gentle Nutrition

Leo’s first snow trip⛄️❄️💙

Are you thinking about working with a registered dietitian this new year? 👩🏻‍⚕️⠀
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Here is a glimpse of what to expect when working with me!⠀
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🍊 Set realistic behavior goals to create life long habits ⠀
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🍊 Learn about healthy ways to enjoy the foods you love⠀
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🍊 Access to healthy recipes, learn about meal planning, and nutrition education ⠀
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🍊 Specialities include disordered eating, chronic dieting, prenatal & postnatal nutrition, pediatrics, and family nutrition⠀
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I am in-network with the following insurance: Anthem Blue Cross, Blue Shield, United Healthcare, Aetna, and Medicare. ⠀
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If you are interested in scheduling an appointment my team can verify your individual benefits!

Save this post! We are approaching that time of year where people start to make their New Year’s Resolutions🎉⠀
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Many people don’t know where to start when it comes to making changes to their health. In part, it’s due to not setting realistic goals. So what can you do instead to pursue a healthier life filled with longevity? 🤔 Redefine what healthy really means to you and develop a new mindset! 🤩⠀
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Here are some tips on how to make attainable goals that I teach my patients. When working with patients, I provide examples and guidance on how to create realistic and attainable goals. If you are interested in knowing what it is like working with a dietitian👩🏻‍⚕️, please reach out and I would be happy to answer any questions you might have! ⠀
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If you are ready to schedule an appointment, check us out at Marriedtohealth.com 💻 We are in network with most PPO insurances

The loves of my life❤️🎄

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The winter season is here! In the craziness of the holidays, we often forget to take care of ourselves. Here are some ways to redirect and give yourself some much needed self-care!

Stay warm by making a yummy hot soup! It can be a cream base like broccoli cheddar, broth based like a chicken soup or beef stew, or even a hearty vegetable soup! 🥣🍲🍜

Hydrate your body - people tend to drink less water during the colder months, but water is still needed during the winter. Make sure to drink lots of water and moisturize your skin as the cold can dry out your skin! 💧💧

Experience a holiday activity - like going to see Christmas lights, bake at home, wrap gifts, or enjoy a christmas movie and hot cocoa. Don’t forget to make cookies for Santa! 🎄🦌✨🎅🏼🍪

What are some ways you enjoy self-care in the winter?

Here are some healthy foods to serve at your next holidays. These foods have lots of vitamins, minerals, and other nutrients that are important for our bodies. I hope this post helps you get more plants on your plate!⠀
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🥕 Crudite of celery, carrots, broccoli, cauliflower and a yogurt dip⠀
🍅 Bruschetta with a toasted baguette⠀
🥗 Winter salad with sliced apples, pomegranate, and burrata cheese with a drizzle of olive oil and balsamic glaze⠀
🧀 Charcuterie board with meats, cheese, nuts, crackers, fruit, and jams⠀
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What are some of your favorite holiday party snacks?

Christmas time is here!🎄 So that means, holiday desserts!🥮🍰🍪 Here is a yummy recipe for a gingerbread bundt cake that goes great with some hot chocolate or morning coffe☕️! It’s perfect for your next holiday party, a gift for a loved one, or make it to have at home! ⠀
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What are you favorite holiday desserts? Comment below! 🎅🏼

Christmas🎄is almost here! Swipe to see some great holiday options for the foodie or athlete in your life! ⠀
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These are fun and thoughtful gift ideas! 🎁 A few of my favorite cookbooks include ⠀
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La Vida Verde by - plant based Mexican recipes that are tasty and authentic! ⠀
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Fiestas by - Mexican American appetizers and drinks, great for hosting and entertaining 🥂💃🏻⠀

The Forrest Feast Gatherings by - simple vegetarian recipes, plus her artwork is beautiful!!

I’m so proud of this patient and the progress she’s made! One of the things she was struggling with the most before working with me was frequently skipping meals due to having a busy schedule. Who can relate?! 🙋🏻‍♀️⠀
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We talked in depth about her schedule and eating habits. Together we developed a realistic plan that worked for her. Over the course of our sessions, her stress around food decreased and she felt more confident in how to approach meals! ⠀
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If you’re ready to schedule an appointment, please reach out with any questions🤗 Or click on the link below to book an appointment. I am in network with most major PPO insurances. ⠀
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https://www.marriedtohealth.com/how-it-works

Who still has leftover turkey?! 🦃 If you’re tired of having the same meals, here is an idea for a yummy warm turkey soup! 🍲 This is a great way to repurpose your leftovers without having to eat the “same” thing again! ⠀
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The recipe is very flexible, you can incorporate veggies like carrots, spinach, mushrooms, onion, or any vegetables you have in your fridge!⠀
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By adding the turkey, cream, vegetables, and wild rice, you are getting a variety of food groups, which gives you lasting energy! ⠀
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What’s your favorite way to eat leftovers? Comment below!

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A healthy relationship with food doesn't mean ONLY choosing "healthy" foods. ⠀⠀
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They key is choosing foods that satisfy you, whether its an apple or pumpkin pie! 🥧🧁🍏⠀⠀
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It means nourishing your body with foods you love, without guilt or shame💜 Challenge those negative thoughts that come to mind. And don’t engage in diet talk or body shaming when others bring it up. ⠀
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I hope you can use these tips to help you get through the Thanksgiving holiday!

Practicing body kindness is not easy! You don’t need to love your body in order to be kind to it.

I’m sharing some tips that have helped many of my patients learn to treat their bodies with love andrespect rather than a punching bag.

🍓 Finding an exercise that works for you - This one is so so important! Moving our body is not only beneficial to our physical health, but it can do wonders to our mental and spiritual health too! Not everyone has time or money to pay for personal trainers, gym memberships, or other programs. That's ok! You can start by taking 30 minutes to walk at your local park, in your neighborhood, or your own backyard!

🍓 Adequate sleep - This one is hard! I know many patients who have trouble sleeping, or feel very tired during the day. A tip I like to share is spending 2-3 minutes doing some deep breathing before bed to calm your brain and “reset” it. Also, try to not look at your phone 30 min-1 hour before going to bed.

🍓 Making healthy food changes for your body - My favorite tip! This one is probably the hardest for some, but I want to make it really easy for you.
✨ Add more vegetables and fruits to your plate
✨ Have a carb, protein, and fat on your plate (Balance is the key to making you feel satisfied for a longer time AND you get all your nutrients in one plate!
✨ Lastly, eat foods you love! And if you haven’t tried a certain food, give it a shot!

When talking with patients, I find that many of them have similar struggles when it comes to food. The mindset that there are “bad foods”, the need to eliminate foods for the sake of losing weight, fearing foods because they can make you gain weight. ⠀
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It’s hard to unlearn some of these because it’s been so engrained in our ways of thinking and it’s pushed by the diet industry.⠀
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I hope one day we don’t think this way, but for now, you can use these tips when you approach eating. Let me know how it goes! I believe in you! ☺️⠀
During my virtual one on one consultations, I listen to my patients from a non-judgmental point of view. We reflect on what their eating habits were like growing up and we explore how to create new habits and trusting themselves around food again.

Back with my “build a better” series! Today I’m talking about oatmeal! Oatmeal is a great way to increase your fiber and antioxidant intake. It also has other health benefits like lowering your blood sugars and cholesterol!⠀
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What makes this a great breakfast or snack option? Adding a variety of nutrients like fruits🍌🍓🫐🍏, fats from nuts and seeds🥜🌰, and protein from milk and nut butter🥛. Variety is key! So add those berries, drizzle some nut butter, and add flakes of dark chocolate🍫. ⠀
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How do you like to eat your oatmeal? Comment your favorite below!

How many times have you thought about quitting on your health journey because you failed to meet your goals?⠀⠀⠀
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We can be very hard on ourselves, especially when setting high expectations. I encourage you to reflect on your setbacks and try not being hard on yourself!⠀⠀
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Here are a few questions you can ask yourself to in order to grow from those set backs⠀⠀
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🔅 What takeaways did that experience leave you with? ⠀⠀
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🔅How can you do things differently next time? ⠀⠀
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🔅 What can you focus on and what is out of your control? ⠀
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⠀When working with patients, follow up appointments serve as an opportunity to check in on challenges and successes. I approach each patient with compassion and I help them develop a realistic health plan! ⠀
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It’s normal to get out of your routine or to feel like you are in a rut with your nutrition and fitness goals. Our brains are trying to reprogram themselves and we have to be patient with ourselves. As long as you get back up and try again you are succeeding!

The term “healthy eating” is so subjective and can mean different things. The diet industry is very good at glorifying fad diets. It’s no wonder healthy eating can be confusing for many of the patients I work with!⠀
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Here are 4 tips that you can take to improve your health🎉⠀
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✨ Eat more plants 🌱 Focus on getting a variety of fruits and vegetables throughout the day. Typically, you should aim to have 1-2 cups of fruit and 2-3 cups of vegetables per day.⠀
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✨ Stay hydrated! Water is very important and people tend to not drink enough during these colder months, but it’s very important that you keep your body hydrated. Herbal teas are also a great way to get your fluids in🍵 I love 😍
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✨ Balance your snacks and meals with a mix of protein, fat, and carbs! This way you feel satisfied for a longer time⠀
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✨ Be more intuitive and listen to your body’s needs. What does it look like when you are hungry? Reflect on whether you skip meals often and ask yourself how you can change that. When it comes to mealtimes, try to eat without distractions📱📺💻this will help you listen to your fullness cues better!

This candy-focused holiday tends to bring on a lot of stress and guilt for many who struggle with dieting and/or having a healthy relationship with food. Restricting yourself from the foods you enjoy is not sustainable. No matter how much “will power” you have, it is very likely you will binge on the foods you set limits on. ⠀
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Enjoy this weekend guilt free! Listen to your hunger cues, be purposeful in your eating, and eat some candy! 🍬🍭🍫 ⠀
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Happy Halloween! 🎃 What are you favorite Halloween traditions? Comment below ☺️

A little Halloween recipe inspo! October is almost over but there is plenty of time to still enjoy all of the yummy fall recipes! 🍁🎃🍂⠀
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This is my butternut squash soup recipe and it is very easy to make! It’s packed with vitamins and is perfect for a chilly day🌧 ⠀
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Swap out the chicken broth for vegetable broth to make it plant based🌱