Bowyn Baird RD, LD, CYT-200

bowynbauer

My path to becoming a Dietitian + why I chose this field

I could sum this post up with- nutrition was and still is my calling.

The Early Days of my nutrition journey

Around 2008, my grandmother was diagnosed with Alzheimer’s disease. It made me question a lot about what I put into my body. It made me want to eat better– for my future and my children’s future. It made me question what impact does our food have on chronic disease? At the time, not much research in the realm of nutrigenomics was emerging. But today, this is cutting edge research in the nutrition world.

This is when I tried to started eating really, really healthy at the young age of 14 years old. No more nitrates, no more canola oil, and absolutely no hydrogenated oil– on and on. It became really hard to navigate a healthy life at this age– as “being healthy” was not cool or supported by many people I knew. I did not want to eat fast food or drink soda anymore. I was made fun of for what I packed for lunch and as a result, became very isolated. I lost weight as I was figuring out how to be healthy and my journey to become healthy, suddenly became unhealthy.

I knew that I wanted to help people get to that same free feeling of knowing how to eat right; while being happy, content, and enjoying life.

-bowyn

I’ve been on my own health journey ever since. I have learned a lot over the years. I have read countless research papers, perspectives, and helped hundreds of patients. I have taken a total of 7 chemistry classes, 3 of which were biochemistry based. My understand of how the body processes food and becomes “nourished” has substantially increased. But, it’s the initial stage I went through of figuring out what wasn’t healthy to get to what was healthy. This is an ongoing process as my body and life changes. I knew that I wanted to help people get to that same free feeling of knowing how to eat right; while being happy, content, and enjoying life. At the time, I wanted to and still work to help people simplify all the nutrition jargon out there so that they know how to nourish themselves in a modern world.

From my kitchen to yours, I wish you the best of health for years to come! -Bowyn

Why my family eats liver

Liver is a superfood. It is one of the most nutrient dense foods on the planet.

Why aren’t we eating more liver? Somewhere along the line, the sacredness of liver was lost. Diet culture has slandered traditional animal foods as unhealthy and “too rich” in calories. There’s also misinformation that animal liver “stores” toxins. The liver processes toxins, it does not store them. But what it does store are high concentrations of B vitamins, iron, and other minerals.

In the spirit of good stewardship, why would we toss out part of the animal when they can all be used? Often historically, when a cow or other animal was harvested for food, the liver amoung other organs were saved for the pregnant or nursing mothers. It also seems logical that the organs are where some of the highest concentration of nutrients are stored.

It has taken me about two years to grow to appreciate and enjoy the taste of liver. Did you know it takes nearly 15 tries to come to enjoy a food? I continue to encourage parents of littles to continue offering a food, even if the child does not prefer it. I guess this method works for adults to! Developing the palate for certain foods takes time. In our instantly gratifying world of webpages and content that loads in milaseconds, it can be hard to be patient with these things. I persisted with liver even though I could not get used to the metallic like taste at first but after, literally, years of preparing it, I have learned a few tricks in the preparation process. And I genuinely look forward to a liver pate snack.

It takes about 15 attempts at trying a food before one starts to “enjoy” it.

There is reason to be motivated to include liver in the diet, along with other organ meats. Liver is a good place to start. Liver is a superfood. It is full of bioavailable vitamins in forms that we do not easily get in such bioavailable high concentrations.

Liver the Superfood

Some of the nutrients found in liver

Preformed Vitamin A

Preformed vitamin A is ready for the body to use. Beta carotene is a more commonly known form of “vitamin a” but it has to be converted to retinol vitamin a before it can be utilized by the body. There is research that suggests that there are genetic variabilities in how efficiently betacarotene is converted to retinol vitamin a.

Heme Iron

Liver is an excellent source of iron. Iron is a vital nutrient that supports the creation of red blood cells. It is very important in supporting pregnancy and for growing children. Liver containers heme iron, which is easily absorbed by the body.

Omega-3 DHA/EPA

Liver (especially from grass fed cows) contains EPA and DHA fatty acids which are beneficial many functions in the body including inflammation, heart disease, and mood. While it is not a high source, like salmon, it’s worth noting that this organ has EPA/DHA.

Folate (B9)

Essential for cell growth and forming DNA, liver is an excellent source, if not the best source on earth! Folate is an especially important nutrient during conception and pregnancy. Folate is not interchangeable with folic acid, which is a synthetic form of B9 that is not easily converted to the active form of folate.

Riboflavin (B2) and Cyanocobalamin (B12)

These B vitamins are essential to red blood cell and cellular health.

Zinc and Selenium

These are two minerals that play important roles in immunity.

BITE FOR BITE LIVER PROVIDES MORE BANG FOR YOUR BUCK AT A LOW COST

Of course there are other foods with these nutrients out there. So why eat the liver? Because, bite for bite liver is dense in bioavailable nutrients.

3.5oz Liver

Values taken from USDA Food Data Central compared to FDA RDI’s for adults and children greater than 4 years of age. Pregnant and lactating women have increased needs.

Vitamin A

3,146% RDI

Iron

47% RDI

Omega-3 EPA/DHA

0.88g PUFA per 3.5oz

EPA 0.112g

DHA 0.039

Folate (B9)

65% RDI

Riboflavin (B2) and Cyanocobalamin (B12)

B2 – 180% RDI

B12 – 3,520% RDI

Zinc and Selenium

Zinc – 27% RDI

Selenium – 30% RDI

HOW TO ADD LIVER TO YOUR DIET

Pate. I recommend starting with pate as it is blending with other delicious foods. Pate is a blend of liver with herbs, cream, and butter. You can also add onions and apples for more flavor. It is incredibly delicious, even my 16 month old loves it! If you prefer not to cook it, you can find it pre-made at the grocery store in a variety of flavors. If you are still a bit skittish but want to try it, mixing the pate itself into meatballs may suit you.

6 Ways to Support your Body with nutrition Postpartum

After my son was born, I experienced first hand how easy it is to forget about ‘Mama’. The vessel that has nourished the baby for 9 months and then, if desired, will continue to nourish the baby via breastfeeding. The later stages of pregnancy and breastfeeding are catabolic states. During the last trimester of pregnancy, the body switches to a catabolic state. Then post pregnancy, when lactation begins the body is then utilizing additional energy/nutrients to make breastmilk. This means the body is using more nutrients and energy than someone who is not busy making breastmilk around the clock. It’s hard work, Mama. And you need to nourish yourself well.

The later stages of pregnancy and breastfeeding are catabolic states.

Nourishing yourself is an incredibly difficult thing to do whilst keeping the tiny human alive. I’ve outlined some key foods to hone in on and then a few ways to make this possible based on my experience as a dietitian and a Mama.

6 foods to hone in on postpartum

Strategically include nutrient dense foods in your daily diet to maximize nutrient intake!

Liver

There is a lot of bang for your buck here and liver is quick to deliver a plethora of B vitamins, retinal vitamin a, and much needed iron.

Bone broth

Bone broth is a nourishing, comforting food that is full of electrolytes which can help hydrate the body. A bonus is that it contains beneficial collagen.

Beef

One of the most delicious and nourishing ways to increase iron in your diet! Pregnancy and birth itself deplete iron– beef is an awesome way to get more heme iron in the diet.

Leafy greens with butter

Kale, collards, mustard greens, etc. These greens are all full of beneficial k vitamins, phytonutrients, and magnesium. Cook them in grass fed butter for extra k1/k2 vitamins and nourishing saturated fats.

Seasonal fruits

While not as nutrient dense as liver, beef, or grass fed butter- fruits contain a variety of antioxidants, phytonutrients, vitamins, and minerals– depending on the type of fruit you choose. Fruit is also hydrating due to the water content.

Nourishing Soups

For example, a soup that contains onions, kale, and beef sautéed in butter, and then simmered in bone broth brings a variety of nutrient rich foods together in one warming and comforting bowl. Zuppa Toscanna is one of my favorites.

Including these nutrient dense foods are easier said then done so here are a few additional hacks to make including them easier.

Including nutrient dense foods with ease

Incorporating new foods can seem intimidating. With a few pointers and a change to your usual plans, it can be simple to include more nutrient dense foods!

Buy Liver Pate Pre-made

There’s nothing easier than picking up a package of an already cooked food to eat.

Instant Pot Bone Broth

Pick up some beef bones or save chicken carcasses. It’s as easy as adding the bones to the instant pot with water and cooking on the “soup” setting for a couple of hours!

Ground Beef

Ground beef can be used to make so many quick and easy meals- taco salad, stuffed peppers, or spaghetti to name a few! Make a double batch of meat to add to the freezer for a quick meal.

Leafy greens with eggs

Sauté in butter for a quick side dish or toss into eggs, casseroles, or sandwiches.

Pick up seasonal fruit

A rule of thumb for my grocery shopping is to pick up one type of berry, bananas, and one other seasonal fruit each week so we have a variety of choices to grab for snacks.

Easy Soups

The crock pot, instant pot, or “old fashioned” cooking on the stove– anyway you do it, soups are often an easy way to get in several nourishing foods at once. Make extra and freeze some.

From my kitchen to yours, I wish you the best of health for years to come! -Bowyn