Integrating Nutrition

Integrating Nutrition At Integrating Nutrition, we talk about nutrition in a way that resonates with you. Explore through your senses, history, and cells.

We're ready to start this journey with you and help you reach your full potential. www.integrating-nutrition.com

05/15/2026

Muscle isn’t just about how you look—it’s about how your body functions.

It supports strength, movement, joint health, and helps protect against injury and chronic disease.

It also plays a role in metabolism. Lose too much muscle, and your body may burn fewer calories—making fat loss harder over time.

That’s why preserving muscle is key for long-term health, strength, and sustainable results.

Comment SPORTS and we’ll send you the full blog post on body recomposition.

05/07/2026

The scale isn’t the best way to track progress.

You can lose fat, gain muscle, and look leaner… without the number changing.

Why? Because weight doesn’t tell you what you’re losing.

If you’re strength training, relying only on the scale can be misleading.

Progress is more than a number—it’s how your body is changing, how strong you feel, and how you perform.

Comment SPORTS and we’ll send you the full blog post on body recomposition.

05/06/2026

Cutting calories but feeling worse?

Low energy, stalled progress, harder workouts… this is common.

Your body is adapting—not failing.

There’s a better way: body recomposition.

Comment SPORTS and we’ll send you the full guide.

04/10/2026

Want the full recipe? -> https://www.integrating-nutrition.com/recipes/toasted-barley-porridge

This toasted barley porridge is a simple, nourishing base you can use for both sweet and savory meals.

Barley is rich in fiber and can help support digestion and steady energy levels, making it a great option for a balanced meal or snack.

What makes this recipe especially helpful is how adaptable it is. You can adjust toppings based on your preferences, appetite, and nutritional needs.

Try it sweet with berries, nuts, and seeds, or savory with greens, avocado, and olive oil.

04/03/2026

Want recipes? Comment LEMON 🍋

This might be a bit late—but if you still have lemons, this is a simple way to preserve them and extend their shelf life.

With just a few ingredients, you can create a versatile staple that works well in salads, grain bowls, dressings, and cooked dishes.

A simple, practical way to reduce food waste and keep flavor ready in your kitchen.

03/16/2026

Comment “CONGEE” and we’ll send you the recipe for this soothing rice porridge 🍚

Congee is a traditional rice porridge made by slowly cooking rice with extra water until it becomes soft, creamy, and easy to digest.

Because of its gentle texture and mild flavor, it can be especially helpful for individuals experiencing low appetite, digestive sensitivity, or recovery from illness, surgery, or cancer treatment.

It can be enjoyed plain or customized with simple additions like ginger or scallions, depending on individual tolerance. Sometimes, simple and soothing foods are exactly what the body needs.

03/13/2026

Comment TASTE and we’ll send you a chart with simple ideas that may help with taste changes during or after treatment.

Taste changes can occur during chemotherapy, radiation, or with certain medications. Foods may taste sweeter, saltier, more bitter, or simply different than usual.

Small adjustments to flavor can sometimes help make meals more enjoyable.

For example:
• If food tastes too sweet or salty, try adding lemon juice.
• If foods taste bitter, a small amount of sweetness may help balance the flavor.

Keeping simple ingredients like lemons, salt and honey nearby can make it easier to adjust flavors while eating.

Comment SEASONAL and we’ll send you our recipe page with simple ideas using seasonal produce for inspiration 🌿In the Pac...
02/21/2026

Comment SEASONAL and we’ll send you our recipe page with simple ideas using seasonal produce for inspiration 🌿

In the Pacific Northwest, late February is still winter, which means we’re seeing a variety of grounding, nutrient-dense produce that works especially well in warm, balanced meals.

Some produce that is typically in season includes:
- Kale
- Brussels sprouts
- Cabbage
- Leeks
- Turnips
- Parsnips
- Sunchokes
- Potatoes
- Mushrooms
- Apples (storage crops)
- Pears (storage crops)

As Gretchen Gruender, MS, RD often emphasizes, seasonal produce can be a practical way to add variety, flavor, and nutritional value to everyday meals without making things complicated.

Simple ways to use seasonal produce:
✔️ Roasted vegetable bowls
✔️ Nourishing soups and stews
✔️ Warm grain bowls
✔️ Sautéed greens and simple sides

Small, intentional choices — like incorporating seasonal produce — can help support balanced, nourishing meals throughout the season.

02/16/2026

Comment “CUCUMBER” and we’ll send you the full recipe.

This month Yotam Ottolenghi is coming to Seattle and in honor of everything he has done to inspire delicious, healthy recipes we want to highlight this cucumber salad from his cookbook, Flavor.

Cucumbers provide hydration and fiber, making them a great option when you want something fresh and easy to digest. Tahini adds healthy fats and plant-based calcium to support satiety.

We marinate the cucumbers first to enhance flavor and slightly soften the texture, then fold them into a creamy tahini dressing and finish with green onions and sesame seeds.

This salad is hydrating, nutrient-dense, and a simple way to support balanced nutrition. But most importantly, it’s delicious!

02/05/2026

As an oncology dietitian, here are 3 important things I want people to be aware of after cancer treatment:

1️⃣ Muscle loss is common during treatment.
This is a powerful time to build your support team and gently focus on rebuilding strength in a way that feels safe and sustainable.

2️⃣ Low energy has many possible causes.
Fatigue isn’t always “just part of recovery.” Working with the right professional can help identify underlying factors and create a plan that truly supports your energy.

3️⃣ The end of treatment isn’t the end of the journey.
It’s simply the end of one phase. This next chapter is an opportunity to explore what helps you feel stronger, more nourished, and more like yourself again.

Healing doesn’t stop when treatment ends—it evolves. 💛

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