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Registered Dietitian and MS Certified Specialist. And I live with RRMS myself, so 𝗜 𝗴𝗲𝘁 𝗶𝘁.

I help pwMS enjoy physically and emotionally nourishing meals while adapting to changing new normal.

15/03/2024

False.

There is no scientific evidence that food impacts the MS disease process.

Numerous alt med providers use anecdotes to promote ‘diets,’ supplement regimens, or ‘protocols,’ but anecdotal experiences are not the same as scientific evidence. In other words, ‘it worked for me’ has no scientific value. It is an anecdote, nothing more.

Eating in a way that supports your health and prevents or manages comorbid health conditions (chronic illness in addition to MS) is an excellent idea. The Dietary Guidelines for America (DGA) offer valuable guidance on what it means to eat to support your health.

The unpredictability of MS symptoms can absolutely make eating well 𝗺𝗼𝗿𝗲 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗶𝗻𝗴. But there is no ‘diet’ that you need to adopt.

Have questions? Just ask.

14/03/2024

A gentle reminder that there are no ‘bad’ foods. I have had an uptick in questions about the humble potato being ‘bad.’

So, I’d like to take a minute to extoll a few of the virtues of the humble potato…

🥔 Potatoes contain valuable nutrients: Fiber, Vitamin C, Vitamin B6, Potassium, Manganese, Magnesium, Niacin, and Folate.

🥔 Potatoes contain antioxidants that help to eliminate oxidative stress in the body by neutralizing potentially harmful molecules known as free radicals.

🥔Potatoes contain resistant starch, a carbohydrate not digested in the small intestine. Instead, it ferments in the large intestine and feeds “good” gut bacteria.

🥔And potatoes are very versatile! They’re like the ultimate shape-shifters, ready to adapt to any dish you throw at them. They can be boiled, baked, roasted, or fried, and they’ll still be the life of the meal.

🥔 Potatoes are like the ultimate comfort food. They’re there for you when you need a warm hug in the form of mashed potatoes on a cold winter’s day.

🥔 What’s not to love?

Potatoes are unsung culinary superheroes ready to save the day with their nutrient-dense starchy charm and undeniable tastiness!

What is your favorite way to enjoy the humble potato?

13/03/2024

That fear (and the anxiety that results) is much worse for your health than any food. Stop listening to anything that makes you afraid of food.

12/03/2024

MS is not your fault. You did not bring this on yourself. The cause of MS remains unknown.

11/03/2024

I am so happy that just happens to fall on Monday, after a busy three-day travel weekend with pretty early wake-up times, capped off with a Spring Forward into daylight savings time!

I have already had a nap, how about you?

08/03/2024

Excellent advice!

07/03/2024

7️⃣ reasons I encourage folks to include whole grain breakfast cereal on their grocery list?

1️⃣ Whole Grain cereals provide essential nutrients, including fiber, vitamins, and minerals. The soluble fiber found in whole grains can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
2️⃣ Many are high in fiber, which promotes healthy digestion, helps regulate blood sugar levels, supports heart health, and helps you feel full and satisfied throughout the morning.
3️⃣ They are fortified with essential vitamins and minerals, such as iron, calcium, and B vitamins, which are important for various bodily functions, including energy production, bone health, and cognitive function.
4️⃣ They are versatile and customizable! You can have them with low-fat milk or a fortified plant-based alternative, sprinkle them over yogurt or smoothie bowls, or even incorporate them into homemade snack bars or trail mix. For added vitamins and natural sweetness, you can add fresh fruit, such as sliced strawberries or blueberries.
5️⃣ They are a quick and convenient breakfast (or snack) option, requiring minimal preparation time. They can be easily portioned and stored, making them suitable for busy individuals or as an on-the-go snack.
6️⃣ They are affordable! Whole grain cereal is generally less expensive than many other breakfast or snack options, making it a viable choice for those on a limited budget.
7️⃣ Cereal is simple to prepare. Depending on availability, it can be enjoyed with or without milk. There is no fuss, no complicated preparation; just pour and enjoy.

What is your favorite way to enjoy whole-grain breakfast cereal?

06/03/2024

Does the onslaught of conflicting and confusing nutrition recommendations leave you feeling 𝗮𝗻𝘅𝗶𝗼𝘂𝘀 𝗮𝗻𝗱 𝗼𝘃𝗲𝗿𝘄𝗵𝗲𝗹𝗺𝗲𝗱? Feeling a bit of FOMO? (I mean, what if eating organ meats really will cure MS?) Almost all of the folks I work with report feeling very anxious about food and tell me they spend a LOT of time thinking about it. Does this sound familiar?

There is a pretty good argument that his type of anxiety is much worse for your health than a supersized serving of any fried, sugar-laden, processed snack food. And because the fear-based MS ‘diet’ culture purveyors know you have these concerns, they use it to sell their stuff.

The good news is that limiting exposure to these messages may alleviate cues that keep you ‘stuck’ in anxiety thought loops. Free up your mind to focus on things that bring you joy or peace of mind.

Free Nutrition advice: Unfollow any social media accounts that 𝗳𝗲𝗲𝗱 𝘁𝗵𝗶𝘀 𝗮𝗻𝘅𝗶𝗲𝘁𝘆.
Doing so will

🧡 𝗥𝗲𝗱𝘂𝗰𝗲 𝘁𝗵𝗲 𝗮𝗻𝘅𝗶𝗲𝘁𝘆 𝘁𝗿𝗶𝗴𝗴𝗲𝗿𝘀. Seeing posts focused heavily on rules/restrictions could inadvertently fuel anxious thoughts.
🧡 𝗣𝗿𝗲𝘃𝗲𝗻𝘁 𝘂𝗻𝗿𝗲𝗮𝗹𝗶𝘀𝘁𝗶𝗰 𝗰𝗼𝗺𝗽𝗮𝗿𝗶𝘀𝗼𝗻. No matter who says that a ‘diet,’ supplement regimen, or ‘protocol’ has healed, beat, or reversed their MS, MS remains a disease with no known cure. What they are selling won’t heal, beat, or reverse MS for you either.
🧡 𝗛𝗲𝗹𝗽 𝘆𝗼𝘂 𝗽𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗲𝗺𝗼𝘁𝗶𝗼𝗻𝗮𝗹 𝘄𝗲𝗹𝗹-𝗯𝗲𝗶𝗻𝗴. Not exposing oneself to anxiety-provoking content helps you to value peace of mind over passively absorbing info that is harmful to mental health. (aka doom scrolling).
🧡 𝗛𝗲𝗹𝗽 𝘆𝗼𝘂 𝗺𝗮𝗸𝗲 𝘀𝗲𝗹𝗳-𝗰𝗮𝗿𝗲 𝗮 𝗽𝗿𝗶𝗼𝗿𝗶𝘁𝘆. Small actions like protecting mental space give you compassion.

05/03/2024

Busted: The myth that milk is somehow bad for folks with MS is untrue.
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dairy is a convenient source of calcium and vitamin D, which is important for folks with MS who are at an increased risk for a fracture.

Full-fat dairy has a place in a balanced eating pattern when enjoyed in moderation. However, it may contribute to inflammation issues for some individuals over time, especially when consumed often. The good news is that low-fat milk provides all the important nutrients with less saturated fat. Skim provides all of the important nutrients with none of the saturated fat!
⠀⠀⠀⠀⠀⠀
If you abstain from dairy for any reason, 𝗺𝗮𝗸𝗲 𝘀𝘂𝗿𝗲 𝘆𝗼𝘂𝗿 𝗱𝗮𝗶𝗿𝘆 𝗮𝗹𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝘃𝗲 𝗶𝘀 𝗳𝗼𝗿𝘁𝗶𝗳𝗶𝗲𝗱 𝘄𝗶𝘁𝗵 𝗰𝗮𝗹𝗰𝗶𝘂𝗺 𝗮𝗻𝗱 𝘃𝗶𝘁𝗮𝗺𝗶𝗻 𝗗. Your bones will thank you.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
𝗧𝗮𝗸𝗲𝗮𝘄𝗮𝘆: If you enjoy dairy milk, enjoy it! Opt for the lowest fat option you find most enjoyable and consume regularly to minimize your saturated fat intake. Reserve the full-fat varieties for occasional treats like ice cream 🍦 or other foods you consume less frequently.

But there is 𝗻𝗼 𝗿𝗲𝗮𝘀𝗼𝗻 𝘁𝗼 𝗮𝘃𝗼𝗶𝗱 𝗱𝗮𝗶𝗿𝘆 𝘀𝗶𝗺𝗽𝗹𝘆 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘆𝗼𝘂 𝗹𝗶𝘃𝗲 𝘄𝗶𝘁𝗵 𝗠𝘂𝗹𝘁𝗶𝗽𝗹𝗲 𝗦𝗰𝗹𝗲𝗿𝗼𝘀𝗶𝘀. 🥛

Still have doubts? Check out a recent study’s conclusion: “Neither dairy nor gluten intake was associated with disease activity or quality of life in this study.” Link to study in bio.

04/03/2024

Strawberries are a nutrient powerhouse! They are:
🍓 loaded with Vitamin C
🍓 rich in vital minerals like manganese, folate (vitamin B9), and potassium.
🍓 full of antioxidants, such as pelargonidin, ellagic acid, ellagitannins, and procyanidins.
🍓 a fantastic source of of both soluble and insoluble fiber, so support the friendly bacteria in your gut.
🍓 quite a good source of water (~90%), so they are hydrating!

And...they add a touch of sweetness to any dish! Win, win.

A few 🍓ideas to inspire you
- Toss them in a salad
- Make a strawberry vinaigrette (google it for endless suggestions)
- Make them into a salsa (link in bio)
- Add them to cold breakfast cereal
- Include them in a smoothie
- Feature them in overnight oats
- Toss in hot oatmeal, cream of wheat, or other hot breakfast cereal
- Add sliced strawberries to a pitcher of water, along with some fresh mint leaves, for a nice flavor-infused water
- Include in a yogurt parfait
- Include in quinoa or other grain salads
-Strawberry shortcake!!!
- Make them into a jam (link in bio)
- Enjoy them plain, as they are great as they are.

What is your favorite way to enjoy strawberries?

02/03/2024

Thank you for coming to my TED talk.

01/03/2024

As a registered dietitian living with Multiple Sclerosis, I have always thought it is fitting that March combines MS Awareness Month AND National Nutrition Month!⠀

This is why I think of March as 𝗘𝗮𝘁 𝗪𝗲𝗹𝗹 𝗪𝗶𝘁𝗵 𝗠𝗦 Month!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
There is so much interest in the role of diet in living well with MS. Unfortunately, there is also a lot of misinformation and confusion about what it means to eat well with multiple sclerosis.

What are your biggest questions about MS and food? Share in the comments. 👇👇👇👇👇

28/02/2024

Eating to support your health does not mean eating without 𝗷𝗼𝘆.

26/02/2024

The pursuit of perfection can sometimes feel like chasing a mirage.

A mirage that is created by arbitrary food rules promising that if you eat in some very precise way, you will be able to control your MS. Heal, beat, or reverse your MS. Whatever that means in the context of a disease with no known cure.

The “diets” sell you on the idea that you will be able to regain control over your body.

But, when the “diet” fails to deliver, it is not the fault of the diet; it is 𝙮𝙤𝙪𝙧 fault for not complying strictly enough. This all-or-nothing thinking sets us up for food binges and then guilt. Lots of guilt. And stress, anxiety, feelings of failure, and a troubled relationship with food. And because I am focusing on comorbid conditions this month, it is important to know that disordered thoughts about food can lead to eating disorders, which are considered comorbidity.

Let’s dismantle the myth that living with MS means mealtime must be perfect. Mealtime is intended to nourish you physically and emotionally. If mealtime is doing these things, that is all you need to focus on. Sometimes, this means a beautifully prepared meal worthy of an Instagram photo. Other times it is a bowl of cereal with milk and berries. Or a PBJ.

Have questions? Just ask.

16/02/2024

Well, since Multiple Sclerosis may as well be synonymous with the unexpected, I think PwMS have plenty of opportunity to learn!

We all crave certainty.

It’s our human instinct.

Uncertainty is uncomfortable.

We want the predictable, the routine, the sure thing. Why do you think all of the MS “diets,” regimens, and protocols try to sell us the idea that we will regain or retake control over our disease and our lives?

But guess what?

🍃 Embracing uncertainty has brought resilience.

✨ It opened doors I never even knew existed.

😑 And yes, there have been some failures along the way.

But uncertainty is not a roadblock, it is an open door. Who knows, the best part of your story might be just on the other side.

The obstacle is and always was the path.

👈

14/02/2024

Happy Valentines Day 🧡🧡🧡

13/02/2024

And it cannot cure Multiple Sclerosis or any other disease.

Supporting your body with the nutrients it requires to function optimally is foundational to health. But it is just one component. Eating optimally does not mean it is unnecessary to address the other important areas of our health.

It is important to:
🟠 Eat well.
🟠 Address stress, anxiety, and depression.
🟠 Move your body every day.
🟠 Prioritize sleep.

If any of these important foundational parts of health are challenging, it is important to speak with your care team so you can get support.

12/02/2024

Is coffee good or bad for folks with Multiple Sclerosis? The answer is neither. Like most things, the information you are looking for requires some context and nuance. Less black and white, more grey.

As it relates specifically to multiple sclerosis, I am unaware of any conclusive science that suggests it is either beneficial or harmful to the MS disease process. However, coffee is rich in antioxidants, and moderate coffee consumption is not harmful and may actually be beneficial.

Here are a few things to consider:

1️⃣ How does coffee impact your sleep?
The caffeine in coffee is a stimulant and can interrupt sleep for some people, while others can drink coffee all day without impacting their sleep.

2️⃣ How does coffee impact your bladder?
Coffee is a diuretic, which means more trips to the loo. This is an individualized response as well.

3️⃣ How does coffee impact your blood pressure?
Due to its high caffeine content, coffee can temporarily raise blood pressure. If you are already living with hypertension, coffee may make management more challenging.

Keeping these things in mind, if you don’t already enjoy coffee, there is no clinical reason to think you should start drinking it for some health benefit.

But if you do enjoy a cuppa (like I certainly do!!), there is no reason to stop.

Just recognize any personal limitations and work within them!

Have questions? Just ask.

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True. #autoimmune #dietitian #multiplesclerosis

Following a complicated, restrictive, expensive (not to mention isolating) “diet” that was created (and is actively being promoted) by some celebrity doctor is not necessary if you live with MS. Even if a celebrity with MS is also following this “diet.” Not only is it unnecessary, it may actually cause harm to your health. If you have questions about the role of food in living well with multiple sclerosis, just ask. #MSDiet #multiplesclerosis #thisisms

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