July 5, 2018

Did you know that your surrounding environment can cause you to eat? 

We've all joke about how the big companies market to your subconscious mind.

I am not going to talk about how big food chains influence your food choices, but if you're interested you should read Fas...

June 27, 2018

Did you know "Washoku" (Japanese Traditional cuisine) is registered as UNESCO Intangible cultural heritage? 
Japan has the highest life expectancy in the world - averaging 83.7 years (WHO 2017). And they live about 75 years of those years disease and disability-free. 


June 20, 2018

I am presenting you the 7 principles of Mindful Eating, but this is only a tip of the iceberg.  There are many more aspects you need to know to master the art of Mindful Eating, but here are the 7 basic principles on how to start practicing Mindful Eating. 

1. Enga...

June 13, 2018

We've been told to wash our hands with anti-bacterial soaps and sanitize our hands with anti-bacterial hand sanitizers. But did you know you were harming your body by using such products? 

Let me start by explaining what our microbiome (bacteria in our body) are and wha...

June 6, 2018

1. Nutrition 

  •     Choose whole fresh foods and minimally processed foods 

  •     Eat in season and source your foods locally 

  •     Practice Mindful Eating 

  •     Eat slowly 

  • ...

March 24, 2018


Nutrition: One of the richest source of plant-based protein. They are also great source of calcium and vitamin C. They are significant source of soluble fiber – they will cleanse your gut! It contains a nutrient called saponin, a type of polyphenol which help re...

March 21, 2018

So during my traditional education as a Registered Dietitian, I never received much training in Mindful Eating. The only closest course I took was Motivational Interview and Nutrition counseling class. I've got most of the information on Mindful Eating by reading books...

March 19, 2018

Are you struggling to keep your weight off despite multiple diet efforts? Then Mindful Eating is a permanent solution for maintaining healthy weight. Learn more about it here!

October 10, 2017

So last week, you got to know yourself a little more with the Emotional Eating questionnaire.

But knowing which emotion trigger your cravings, what good does it do?

By becoming aware of your weakness, you’re already able to pause between when your emotion arises and your...

October 3, 2017

On average, a person makes 200 decisions about food each day.

  • Whether to eat a bagel or oatmeal for breakfast?

  • Or should I eat or not eat because I’m on a diet?

  • Or does this yogurt contains too much sugar than the other one?

  • Am I eating because I’m hu...

Please reload

Please reload

RSS Feed

© 2018 by ZEN Integrative Nutrition & Health            Privacy Policy 

Miho Hatanaka, RDN l mihohatanakaRDN@gmail.com(503) 765-7129 l Portland, OR 97216 + online

I'm looking for ways to improve my website. Please help me grow! Positive Feedback is motivating :)