Margot Witteveen, MS, RDN, LD

 

Registered Dietitian Nutritionist

Integrative and Functional Nutrition + Content Creator

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 Margot Witteveen | Atlanta, GA | margot@silverspoonsnutrition.co

Hi there - glad you stopped by!

Silver Spoons Nutrition has co-partnered with Perfectly Portioned Wellness. PPW is a multidisciplinary wellness group. To book an appointment with Margot, our  integrative and functional dietitian email us at info@perfectlyportionedwellness.com.

 

Or check out the rest of our dynamic team at:

wwww.perfectlyportionedwellness.com

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Many of you know someone or have an autoimmune condition. Approximately, more than 23 million Americans deal with an autoimmune disease (i.e. Lupus, RA, Crohn’s, Psoriasis and IBD). There are actually more than 80 types and they affect mostly women. At the core of these conditions is the immune system attacking the body’s organs, tissues, and cells. Good news: diet and lifestyle changes can help mitigate these symptoms and even put some of them into remission. Eating an anti-inflammatory diet, along with managing stress and getting adequate sleep can control flare-ups. 

Top Anti-inflammatory Foods

1. Turmeric| Rheumatoid Arthritis

2. Blueberries| Combat Neuroinflammation

3. Plant Based Foods| Lupus

4. Healthy Fats: olive oil, ghee, coconut oil, increase Vitamin D and Omega-3 | IBD, Psoriasis

Top Foods to Avoid

1. Gluten| Celiac, Hashimotos, Graves, IBD

2. Dairy| Hashimotos, IBD and some celiac

3. Seeds and Sprouts | Lupus - they contain an amino acid L-canavanine

4. Limiting nightsha...

You have probably heard the American Heart Association (AHA) recent post on dietary fats and cardiovascular disease. Within the 25 page document coconut oil was found to raise LDL (bad cholesterol) and thereby increase the risk of heart disease. Therefore AHA concluded coconut oil should not be consumed. Once again the science of nutrition has confused us. So let's break it down. First of all, coconut oil was probably given more credit than it deserved. However, if consumed in small amounts it is OK. Remember our diet is not made up of a singular item or nutrient. Our overall health is a sum of many things: diet, exercise, stress management, and sleep quality. So bottom line: coconut oil in small amounts is fine. I personally prefer olive oil (cold pressed) or MCT oil as my go-to healthy fats. Ghee and coconut oil I would keep to about 1 tsp a day. 

Finally, listen to your body. You know what is right for YOU!

By now everyone has heard of probiotics – the “friendly” bacteria living in your gut. These probiotics help maintain the integrity of your gastrointestinal tract.  As you know (and may have experienced), when your gut health is compromised, you can experience a variety of health ailments such as eczema, depression, anxiety, brain fog, irritable bowel syndrome (IBS), food intolerances/allergies….the list goes on and on. However, did you know that prebiotics are the precursor to good gut health?  In order to feed those “good” bacteria we need to have an adequate amount of prebiotics and the right quantity varies from person to person.

What are prebiotics?

Prebiotics are non-digestive fiber that stimulate and enhance the growth of our bacteria (probiotics). Not only do they provide nutrients to probiotics, but when fermented they create short chain fatty acids (SCFAs). These SCFAs, mostly from inulin and fructo-oligosaccharide (FOS), can help improve laxation, strengthen the gut barrie...

You may already be adding collagen to your diet. Read below to see if it is right for you or if you are curious about the latest "it" supplement.

Your body uses different amino acids to build muscle, bone, cartilage, hair, skin, and connective tissue. But the type found in collagen happens to be the most abundant in our body. As we age our collagen declines, so it stands to reason that we should take a collagen supplement. Collagen supplements are not vegan or vegetarian friendly. They are derived from animals. Collagen can be found in bone broth and in isolated powdered form. They also pack a protein punch with 18-22 gm in only 2 scoops. The tasteless powder easily dissolves in both hot and cold beverages. Try adding it to your coffee, smoothies, teas and/or soups.

Most research has exhibited benefit for knee pain from osteoarthritis and rheumatoid arthritis. Research also shows it can be gut healing and reduce inflammation. Although, there is anecdotal evidence on improving skin, hair,...

I posted this blog last year for 2017.... but it still remains relevant. 

Let’s take practical, sustainable, and realistic steps toward a healthier and active lifestyle. I’m sure it comes as no surprise that what you eat before and after your workout is extremely important. Fueling your fitness with the proper nutrition will help to maximize the benefits of all your hard work whether it is at the gym, barre class, or running. As an integrative and functional nutritionist, below are the top tips I give my clients.

But first, let’s start with some inspiration…..

Write a wellness mission | Think: I need to practice balance or finally make self-care a priority. 

Remember…perfection isn’t a goal | Let’s absolve ourselves from seeking perfection. Instead, create an intention each morning when you get up.

Stay calm & centered | Practice mindfulness and meditation. It calms the nervous system and helps with our mind- body connection.  

Practice self-compassion | We all have difficult moments. It is...

By now everyone has heard of probiotics – the “friendly” bacteria living in your gut. These probiotics help maintain the integrity of your gastrointestinal tract.  As you know (and may have experienced), when your gut health is compromised, you can experience a variety of health ailments such as eczema, depression, anxiety, brain fog, irritable bowel syndrome (IBS), food intolerances/allergies….the list goes on and on. However, did you know that prebiotics are the precursor to good gut health?  In order to feed those “good” bacteria we need to have an adequate amount of prebiotics and the right quantity varies from person to person.

What are prebiotics?

Prebiotics are non-digestive fiber that stimulate and enhance the growth of our bacteria (probiotics). Not only do they provide nutrients to probiotics, but when fermented they create short chain fatty acids (SCFAs). These SCFAs, mostly from inulin and fructo-oligosaccharide (FOS), can help improve laxation, strengthen the gut barrie...

Microgreens are amazing tender versions of their adult self. They make vibrantly hued garnishes to salads, sandwiches and soups. Whether they're spinach, pea, beet or purple mustard, they take only about 14 days to grow and are nutritionally superior to their mature versions. These greens are about three inches in length and come in a rainbow of colors. They are essentially the shoots of vegetables like arugula, swiss chard, and beetroot. (Basil and arugula happen to be my favorite combo) Microgreens should not be confused with sprouts. Sprouts are germinated in water (usually 48 hours) just long enough to grow roots and stems with underdeveloped leaves. Microgreens on the other hand, require sunlight and soil for at least 7 days before they can be harvested.

As I mentioned earlier, microgreens are nutritionally dense and contain higher concentrations of phytonutrients than the mature greens. In these tiny leaves you can find high levels of vitamin C, vitamin E, and beta carot...

To say I enjoy traveling is a huge understatement.

It is a passion of mine and is as critical a component in my life as good, nourishing food is. I have done my fair share of traveling within the US and abroad. Blogging about food and traveling and the challenges we face when trying to eat well seemed like a natural step- so here you go!

When I travel, I love trying local culinary foods. We know food is huge part of the human experience and nothing helps you truly experience a culture more than trying their food. When you travel, I urge you to step outside of your comfort zone and immerse yourself in the local cuisine! Don’t miss out on experiencing the local flavors just because it doesn’t fall into your typical food habits. You’ll be robbing yourself of a great experience!

That being said, I know traveling and incorporating new food into your daily diet can cause your digestive system to get out of whack. My advice? When you’re on your quest to explore the flavors of the world (or even...

The changing of seasons signifies a fresh start and a change to set your intention. In the spirit of spring, let’s discuss creating space for new routines, rituals, and habits. As an integrative RDN, I like to focus on self care and establishing habits that are essential for overall well-being. Morning routines are no exception! The days we wake up feeling frazzled and rushed can set the rest of our day up for disaster. During goal setting sessions with my clients, we discuss their morning practice (or lack thereof). The discussion goes beyond waking up, making coffee/tea and eating breakfast. For my clients with kids, the conversation goes wayyyyyy deeper. Because- when you have little ones in the house- morning routines take on a whole new meaning. 

So, what exactly is a morning practice? It can be as simple or as involved as you want it to be. The morning practice allows you to warm up the mind and body. The idea is to create a buffer between waking and starting your day. Creating sp...

Have you heard the expression “go with your gut”? Our GUT is more powerful than we think and scientists are now referring to our gut as the “second brain”.   The scientific community is discovering that if our microflora are not being properly attended to (i.e. by not eating enough plant fiber) than weight, digestion, and our immune system can go haywire. So for better or for worse, what we eat affects our gut bacteria and these changes can influence weight, digestion, and mood.

Why Is Our Gut Health So Important?Your intestines do more than move food through your system. They protect, absorb, produce vitamins, regulate hormones, excrete toxins, digest food and produce healing compounds. Plus, 60-80% of your immune system is located in your gut. Also by ingesting good bacteria we can prevent the intestinal permeability (leaky gut) that allows fragments of bad bacteria to escape into the bloodstream triggering an inflammatory response.  (See earlier post on fighting inflammation.) W...

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Prebiotics | Precursors to Good Gut Health

August 22, 2018

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Founder of Silver Spoons Nutrition, Margot holds a master's of science in nutrition and is a Licensed Registered Dietitian.

Currently, Margot is in training with IFNA for board certification for Integrative and Functional Nutrition. With over 10 years experience, Margot gets to the "root cause" of systems imbalance.  She uses science based evidence along with the art of healthy living.

 Show yourself some love. Sign up for nutrition coaching here.