Kelsey Smith, Registered Dietitian (2026)

18/02/2021

Getting Fiber on a Gluten Free Diet 🥦🍓🥗

Many people trial a gluten free diet for digestive reasons (either confirmed Celiac Disease or suspected gluten intolerance). Even if it is a short time, it’s important to focus on not just what needs to be avoided, but also what can be added. One of these is FIBER.

Many whole wheat options are high in fiber, so if we remove them, fiber can sometimes be tricky. We can focus on naturally gluten free, higher fiber foods such as fruits, veggies, GF grains, beans, and seeds.

Below are some of my top recommendations for getting in the recommended 25-35 grams per day (and I honestly see that most people need 30-40 grams!). This often takes some effort, and sometimes tracking fiber intake for a few days is a great way to audit your intake.

Beans: 6-8 g per ½ cup
Lentils: 4 g per ½ cup
Bean Pasta: 5 g per 2 oz serving
Non-Starchy Veggies: 2-3 g per ½ cup
Raspberries: 4 g per ½ cup
Chia Seeds: 4 g per tbsp
GF Oats: 4 grams per ½ cup
Quinoa: 3 g per ½ cup
Acacia Fiber: 6 g per 1 tbsp

Some people need a little fiber supplementation to get to an adequate fiber intake. As long as someone is focusing on food first, I think that it's totally appropriate.

What are your favorite ways to get fiber on a GF diet?! I love beans/lentils for the added plant based protein 💪🏼

18/02/2021

Gluten-Free, Dairy-Free Snacks 😋

When I did a poll a few weeks ago, SO many of you wanted more gluten-free, dairy-free options. I tend to include both in my diet, so I’m doing a short trial to put myself in your shoes.

I’ll be sharing more meal & snack ideas, but kicking it off with some balanced snack ideas with ingredients you probably have at home right now.

Let me know what your favorite gluten & dairy free snacks are!

17/02/2021

Getting Fiber on a Gluten Free Diet 🥦🍓🥑⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Many people trial a gluten free diet for digestive reasons (either confirmed Celiac Disease or suspected gluten intolerance). When going gluten-free, even if it is a short time, it’s important to focus not just on what needs to be avoided, but also what can be added. One of these is FIBER. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Many whole wheat options are high in fiber, so if we remove them, fiber can sometimes be tricky. We can focus on naturally gluten free, higher fiber foods such as fruits, veggies, GF grains, beans, and seeds. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Below are some of my top recommendations for getting in the recommended 25-35 grams per day (and I honestly see that many people need 30-40 grams!). This often takes some effort, and sometimes tracking fiber intake for a few days is a great way to audit your intake. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Beans: 6-8 g per ½ cup ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lentils: 4 g per ½ cup⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bean Pasta: 5 g per 2 oz serving⠀⠀⠀⠀⠀⠀⠀⠀⠀
Non-Starchy Veggies: 2-3 g per ½ cup⠀⠀⠀⠀⠀⠀⠀⠀⠀
Raspberries: 4 g per ½ cup ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Chia Seeds: 4 g per tbsp⠀⠀⠀⠀⠀⠀⠀⠀⠀
GF Oats: 4 grams per ½ cup ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Quinoa: 3 g per ½ cup ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Acacia Fiber: 6 g per 1 tbsp⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some people need a little fiber supplementation to get to an adequate fiber intake. As long as someone is focusing on food first, I think that it's totally appropriate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are your favorite ways to get fiber on a GF diet?! I love beans/lentils for the added plant based protein 💪🏼

16/02/2021

GLUTEN FREE/DAIRY FREE SNACKS 😋

When I did a poll a few weeks ago, SO many of you wanted more gluten-free, dairy-free options. I tend to include both in my diet, so I’m doing a short GFDF trial to put myself in your shoes. 😀
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I’ll be sharing more meal & snack ideas, but kicking it off with some balanced snack ideas with ingredients you probably have at home right now. 🏠
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Let me know what your favorite gluten & dairy free snacks are! 👇🏼

14/02/2021

✨ Functional Food Chocolate Bark 🍫
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Last night I had the idea of wanting to give you all some love for Valentine’s Day… && I dreamed up this functional food chocolate bark. Because chocolate on V day is only natural. As a bonus, the addition of nuts & seeds makes this bark extra PHFF friendly.
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Start with your favorite dark chocolate. Melt and spread out on a lined baking sheet. Add on your favorite functional foods. I did:
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✨ Pumpkin seeds: rich in many minerals, including magnesium, zinc, manganese, copper & iron
✨ Walnuts: good source of healthy fat, including anti-inflammatory omega-3
✨ H**p seeds: good source of fat & plant-based protein, as well as vitamin E & iron
✨ Unsweetened dried cherries: high in antioxidants which can help with free radical damage; also rich in melatonin, which may help with sleep quality
✨ Coarse sea salt: rich electrolytes that help with fluid balance and support adrenal function
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Feel free to add YOUR favorites. See the full recipe below.
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Functional Food Chocolate Bark:
🍫 12 oz of fair trade dark chocolate, chopped
🍫 ¼ cup pumpkin seeds
🍫 ¼ cup walnuts, chopped
🍫 2-3 tbsp h**p seeds
🍫 ⅓ cup unsweetened dried cherries, chopped
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Melt the dark chocolate by microwaving in 30 second intervals, stirring in between each interval. Once fully melted, spread onto a lined baking sheet. Sprinkle on the nuts and seeds, and then the dried cherries. Gently press down with the tips of your fingers. Sprinkle on the sea salt. Let sit for 3 hours on the counter. Break into pieces and enjoy!
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I hope you all have a wonderful Valentine’s Day!! ❤️❤️❤️
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**Recipe adapted from Cookie & Kate

12/02/2021

As if you needed another reason to love chocolate 🍫😉❤️Confession: I have a piece of dark chocolate everyday for a few reasons.
1. I love myself.
2. Life’s too short not to.
3. See numbers 1 & 2
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I don’t need much justification beyond that. As a bonus, dark chocolate just happens to have some pretty awesome health properties.
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❤️It’s rich in flavanols, which are plant compounds that might be helpful for promoting healthy blood pressure. How? Flavanols may help with nitric oxide production, which helps the blood vessels relax & improve blood flow.
❤️It might help with insulin sensitivity. In 1 study, participants w/ type 2 diabetes were randomized to receive 25 grams of dark chocolate or white chocolate for 8 weeks. The dark chocolate eaters had lower fasting glucose & blood pressure.
❤️It’s a good source of iron, copper, magnesium, zinc, and phosphorus. We love minerals around here.
❤️Chocolate has valeric acid, which may act as a stress reducer. Along with that, it promotes the production of serotonin, which is a neurotransmitter known to have calming effects.
❤️Dark chocolate also has a surprising amount of fiber, ~3 grams per 1 oz serving. Between the fiber & the slightly more bitter flavor, you might find that you need less to satisfy your cravings.
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How to incorporate chocolate healthily:
🍫Opt for at least 70% cocoa chocolate. Dark chocolate contains up to 2-3 times more flavanols than milk chocolate.
🍫Go for natural cocoa vs the kind treated with alkali (aka Dutch-processed). This process causes a significant loss of flavanols.
🍫Harvesting & creating the chocolate we enjoy is intensive, and many countries use inexpensive labor or child labor. Purchasing chocolate with a fair trade label certifies that the it has been manufactured at a fair wage & with the exclusion of child labor.

12/02/2021

Valentine's Day is around the corner, and I LOVE celebrating love. This year I am focusing a little bit more on the self-care side of things. ❤️
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Why?? Because I recognize that I cannot give what I don't have. I can't give love to my husband, family, friends, clients, etc if I don't love and respect the person looking back at me in the mirror. 🤗
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I also understand that my mental & emotional state has a HUGE impact on my physical well-being. A sound diet won't get me out a of a stressful season. I've focus on myself as a whole person to do that.
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So swipe for 10 of my favorite budget friendly self-love practices. What's your favorite way to show yourself some love? ❤️❤️

10/02/2021

“When we focus on health over perfection, we change the trajectory of dieting for generations of women.”

For anyone who has struggled with food anxiety, disordered eating, or feelings of not measuring up to today’s rigorous standards…

I see you in the tension of wanting to honor your health… but also clinging on to hopes of that “perfect” body. You are fighting a noble fight when you choose health over your idea of perfection. Please 👏🏻 keep 👏🏻 fighting👏🏻

You are fighting for your health, your happiness, your freedom. It’s a worthy fight, and victory feels DAMN good.

If it offers you encouragement, please know that your efforts don’t end with you. The seeds you are sowing for yourself have the ability to grow in someone else’s garden.

How? Others will see your new freedom, the way you talk gently about yourself and your body. The way you give yourself grace when needed. It’s infectious.

Imagine a whole generation of women who let go of the ideas of perfection and actually started living in the wholeness & wellness of who they currently are? We would be a fearsome thing to behold.

In case you haven’t heard it lately… you are inherently WORTHY and VALUABLE no matter what. ❤️

08/02/2021

What I Learned Using a CGM for 2 weeks 👇🏼
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My 2 week trial of the Freestyle Libre is over and I learned a TON. Here are my big takeaways:
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1️⃣Even if you don’t have diabetes, you will have blood sugar fluctuations. I don’t know why so many conventional physicians & even dietitians are not honing in on this. You don’t have to have a disease state to benefit from a little .
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2️⃣SO MANY things impact blood sugar. Sleep, stress, hydration, caffeine, supplements, time of day… all are huge contributing factors. It was so helpful to find MY triggers. Stress management is currently a non-negotiable for me right now, as is sleep. I will be putting a lot of focus on these over the next few months.
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3️⃣You cannot and will not have perfect blood sugars. But that’s not the point. Again, it’s all about self knowledge, NOT beating yourself up. You don’t know what you don’t know. Now that you do, let’s do something about it.
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4️⃣Wearing a CGM is not for those currently struggling with orthorexia or other disordered eating tendencies. I do have a history of disordered eating, so I had to tread very carefully. Doing this in community was SO much more helpful than doing it alone.
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5️⃣I feel a lot closer to my husband who has type 1 diabetes. I’ll never know what it’s like for him. As I experienced frustration when my blood sugar went high for what felt like no reason, I was able to see it through his eyes a lot better. We had some great conversation surrounding blood sugar management, and I think we both learned a lot!
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Would I do it again? Absolutely. Would I recommend it to clients? After screening for disordered eating, YES!! So much knowledge can be gained from this little experiment, especially if you are a “see it to believe it” kind of person (it me!)
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Would you do a CGM trail?! Give me a 🙋🏼‍♀️ or 🙅🏼‍♀️ to let me know!

05/02/2021

Here’s one recipe for your meal prep this weekend. 👩‍🍳

I had a lot of people asking about this egg bake that I made this week. It’s the most unrecipe of recipes because you simply throw in all the goodness that you have in your kitchen. We ended up using onion, frozen chopped kale, frozen riced broccoli and red bell pepper. Layer it with chicken sausage, eggs, and a little sprinkle of cheese, and you have yourself I really blood sugar friendly meal that you can eat all week. 💪🏼

Ingredients:
1/2 lb of chicken sausage
1 onion, chopped
1 small bag of chopped kale
1 bag of rice broccoli
12 eggs
A splash of milk
1 cup of cheese
Salt & pepper

Here’s what I did:
Preheat the oven to 350°. Heat a large pan over medium heat. Add in a little bit of oil if necessary. Add the chicken sausage and onion, sautéing together. Break up the chicken sausage as you go. Throw in the kale, riced broccoli, and red pepper. Sauté until crisp tender. Layer in the bottom of an oiled 13 x 9“ baking dish.

Whisk the eggs together with a splash of milk. Season with salt and pepper. Pour on top of the vegetables in the baking dish. Sprinkle on the cheese. Bake for approximately 30 minutes or until fully set. It made 8 servings for us.

I served with a sliced apple & big dollop of cashew butter. 😋

Kelsey Smith, Registered Dietitian

18/02/2021

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