Kirsten Miller MNT

Dietitian-Nutritionist | Nutrition, Metabolic

Littleton Colorado, 80123 Show map

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About

Kirsten Miller practices nutritional therapy in Littleton, Colorado. Kirsten Miller has received an education on and advises people on matters of food and nutrition, considering how they both impact health. Nutritionists help patients choose the right things to eat, help them plan menus, and advise them on the health effects of certain foods. Nutritionists assess a patients current dietary habits and needs, educate them on healthy eating habits, follow up to ensure the menus are working, and write reports that document a patients progress.

Education and Training

Nutrition Therapy Institute Master Nutrition Therapist 2013

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Kirsten Miller MNT

Kirsten Miller MNT's Expert Contributions

My Answers

Why does my heart beat so fast after I eat meat?
That could mean that you are having trouble digesting the meat. Or you have a food sensitivity to the meat or another ingredient in the meal. Food journaling can help you to determine if there are specific foods that cause your heart rate to increase. READ MORE
How much protein should I have a day?
It depends on your level of activity but a minimum would be 1 gram per kilogram of body weight. If you are very active or trying to gain muscle you could increase up to 1 gram per pound (2.2 kilograms) of body weight. READ MORE
What is the best breakfast for a diabetic to eat?
As a diabetic it's best to minimize blood sugar spikes. Choose a breakfast with healthy fat and protein. Pasture-raised eggs cooked in grass-fed butter with a few vegetables is a great choice. You could also eat whole milk Greek yogurt with nuts. Avoid cereals but, if you must, choose steel cut oatmeal with added fat, such as coconut oil or nut butter. READ MORE
What fruits should diabetics avoid?
You should really avoid most fruits or make sure you eat them with fat to slow the release of sugar into your bloodstream. The sweetest fruits that you should definitely avoid are mango, pineapple, grapes, cherries, pears, figs, dates and banana. READ MORE
Can diet shakes result in weight loss?
Try making your own shake or smoothie using a high quality protein powder, water or some type milk (dairy or non-dairy, depending on your sensitivity to dairy) and make sure to include some fat (coconut oil, nut butter, avocado). The fat will help you to feel more full. Fat does not make us fat, it actually helps us to burn fat. Higher sugar or carbohydrate in the shake can make you more hungry and cause weight gain. READ MORE
Is fish meat healthy?
Fish can have some beneficial fats and other nutrients for the body but you should choose wild-caught fish and vary the types of fish you eat. Some fish can have higher levels of mercury and toxins so I don't recommend you eat fish that are higher on the food chain more than a few times a month. This is a great resource: https://www.seafoodwatch.org/seafood-recommendations/consumer-guides READ MORE
How much water should I drink daily?
A good general rule is to drink half your body weight in ounces. READ MORE
What foods should I eat to be healthy?
I work with many athletes and always start with a whole foods diet. The focus should be healthy fats (olive oil, avocado, coconut oil, full fat grass-fed or organic dairy, raw nuts/seeds, etc.), wild caught fish or quality raised meats and poultry, and vegetables for the main source of carbohydrates. Fruit can also be eaten in moderation. Try to avoid foods that come from a bag or box. READ MORE
Can fruit smoothies help weight control?
Make sure you are adding a quality fat source (my favorite for smoothies in coconut oil) and a quality protein powder (grass fed whey or vegan). If the smoothie is all fruit, you will spike your blood sugar and then insulin, which can cause weight gain. READ MORE
Do certain foods make my urine smell?
Asparagus is a common food that can cause an odor change in urine. It's a genetic trait so not something you can change. If other foods cause odorous urine it may be that you are breaking the food down properly so look to improve digestion. READ MORE
What is the best diet for inflammation?
An anti-inflammatory diet has a variety of vegetables, some fruit and quality fats. Fat from wild-caught, fatty fish, such as salmon, has a higher level of omega-3 fat, which is more anti-inflammatory. Avoid refined sugar, refined grains, grain-fed meats and processed vegetable oils to avoid inflammation. READ MORE
How do I measure net carbs?
The simple way to do this is to subtract the fiber from the total carbohydrates. You can use an online food diary to see this information and set it up to track carbohydrates and fiber. Some trackers automatically calculate net carbs by subtracting the fiber. READ MORE
How to gain weight fast and safely for weight training?
Increasing your protein intake will help to build muscle. Aim for more than the recommended dietary minimum of .4 grams per pound of body weight. I recommend 25% of your calories come from protein. Eating more in general is also necessary to gain weight but as you suspect, it's important to get more calories from whole foods first and only use processed foods as needed. It's also important that you eat a meal with at least 20 grams of protein following a workout. If you are trying to build muscle with a workout, such as strength training, it's also a good idea to eat before. READ MORE
Is taking in a juice fast good for health?
A juice fast can help to detox the body on a short term basis (one day) but the body needs amino acids (building blocks of protein) and some other nutrients to properly complete the detox process. Many of these nutrients are lacking in a juice fast so I advise you add a quality protein powder that has some detoxification factors to the juice fast. READ MORE
Is intermittent fasting safe and healthy?
Intermittent can be safe and healthy as it boosts growth hormone and helps with autophagy. That said, people with hormone imbalances, particularly females with thyroid, adrenal or reproductive hormone imbalances, should not do it for longer than 12-14 hours at a time. It's also helpful if you are somewhat fat adapted (burn more fat than carbohydrates) before you start. I recommend you begin with a 12 hour overnight fast and then gradually increase the time of fasting. Once you get to 14-16 hours of fasting you may find it's best to do on alternate days. Listen to your body. READ MORE
Are chocolates bad for my child?
Some chocolates can have added sugar, high fructose corn syrup or artificial colors and additives. These can be excitatory for kids with ADHD and can cause blood sugar imbalances with energy highs and lows. Dark chocolate is healthy and has some good polyphenols. It's difficult to overeat dark chocolate since it's not as sweet as milk chocolate. You can give your children 1-2 servings of dark chocolate every day but make it greater than 70% dark. I like to make a trail mix for my son with dark chocolate bits and raw nuts. READ MORE
What are the best foods to treat high blood pressure?
For high blood pressure many think of cutting sodium but potassium works in opposition to sodium so focus on adding foods high in potassium, such as avocados, sweet potatoes, acorn squash, wild-caught salmon, dried apricots. Also, make sure you are drinking at least half your body weight in ounces of plain water each day. Dehydration can lead to high blood pressure and that's an easy fix. READ MORE
Can a diet help treat my child with ADHD?
Artificial colors, additives and MSG can be excitatory for kids with ADHD so start by eliminating, if they are part of the diet currently. In addition, removing processed foods with added sugar can help as blood sugar fluctuations can impact symptoms of ADHD. Move towards real foods and don't be afraid to add healthy fats, which will make vegetables much more tasty for kids. If symptoms still don't improve, I recommend you try eliminating gluten and dairy. READ MORE
Can you suggest the proper diet for someone suffering from constipation?
Adequate water intake (half the body weight in ounces at a minimum) and fiber is important for regular bowel movements. I recommend she get at least 40 grams of fiber a day to help with constipation but that has to be along with water. Magnesium at night can also help. READ MORE
Is it safe to go off rice and wheat for a long period of time?
That is safe. You will get many more nutrients and fiber by replacing the wheat and rice with vegetables. Try cauliflower rice and zucchini noodles as alternatives to rice and pasta. READ MORE