The Medicine Cabinet: Carlyn, Registered Dietitian and Founder of MTHR Nutrition

The Medicine Cabinet Series was created to give you a unique look at the everyday lives and wellness routines of a diverse group of women from around the country. Dive in for a candid approach to wellness unlike any other.

Carlyn Rosenblum Medicine Cabinet

Meet Carlyn Rosenblum, a registered dietitian and founder and CEO of MTHR Nutrition. Her company provides concierge nutrition counseling service for women and families during preconception, pregnancy, and postpartum.

Originally from Washington, DC, Carlyn went to college at Vanderbilt in Nashville, received her master's degree in nutrition from NYU, and has called NYC home for the past 6 years.

BINTO: What's the first thing you do when you wake up in the morning? 

Write in my gratitude journal. I use The Five Minute Journal, which helps me to start my day on a positive note and reminds me to focus on the good in my life (even on the craziest days).

I always eat breakfast within 60-90 minutes of waking up. I have learned over the years that I am very sensitive to blood sugar changes and eating breakfast helps to ensure my blood sugar (and eating) stay stable for the rest of the day.

BINTO: What are your favorite healthy foods? What nutrition challenges do you have? 

I was lucky enough to grow up in a home that focused on healthy eating. My mom was way before her time in terms of buying organic and cutting back on processed sugar in our household. This really helped me to develop healthy eating skills from a young age. I LOVE vegetables... and seriously crave them if I go a day without them. I am not vegan or even vegetarian, but I try to make the majority of my meals plant based.

For breakfast, I typically make a vegan green smoothie with spinach or kale, 1/2 frozen banana, unsweetened macadamia nut milk, spirulina, flaxseed, almond butter, cinnamon and maybe some plant-based protein powder from Garden of Life. On the weekends when I have more time I will make a veggie and egg scramble and a slice of toasted Barely Bread — the best gluten-free bread on the market from both a taste and nutrition standpoint.)

Lunch and dinner can vary — from cauliflower fried rice to salmon poke bowls — but typically include a protein source, mostly fish or shellfish, eggs, some chicken (I have skipped red meat since I was 13). I always try to make vegetables the largest portion on my plate, which usually translates into a big salad or medley of sautéed or roasted veggies. I may also add a healthy carb like beans, quinoa, brown rice or sweet potatoes.

If I need a snack I will stick to fruit and nuts or veggies and hummus. If I am craving something sweet I will have a small handful dang coconut chips or 1-2 squares of dark chocolate.

As New Yorkers, we tend to eat out a lot which probably represents the biggest challenge to healthy eating because of the lack of control over ingredients and portions. I try to cook most weekday meals at home and save eating out for the weekends.

Carlyn Rosenblum Medicine Cabinet

Photo: @mthrnutrition on Instagram

BINTO: Tell us about your fitness routine.

I am the type of person that needs lots of movement, and feel restless without it. I typically do some form of exercise 4-5 times per week and walk around the city on the other 2-3 days. I love taking classes because they motivate me to push myself way harder than if I am working out on my own. I've found my body responds well to a mix of cardio and strength, and I try to choose my workouts based on what I feel my body is telling me. My favorite classes include Body By Simone, SolidCore, SoulCycle and Barry's Bootcamp.

BINTO: What was the defining moment when you realized you could take your health into your own hands?

There were two major moments in my life that really demonstrated the power of nutrition. The first occurred in seventh grade when my class went to see an open heart surgery. The patient, a man in his late thirties who was morbidly obese, needed a quadruple bypass. To this day I still do not know anything about this man, not even his name, yet he has been one of the greatest influences on my life. I realized then that your nutritional choices can have significant long-term health consequences.

About 6 years later I suddenly developed severe GI pain. I went to see doctor after doctor, did all sorts of testing and yet no one was able to determine any physiologic issue. Finally, as a last resort my mother ended up taking me to see a nutritionist, who was able to discover I had food sensitives to gluten, soy, and dairy. After suffering for 6-9 months I immediately felt better. I was again truly shocked that something as simple as changing my diet could have such a profound impact on how I felt on a daily basis.

Both of these experiences really helped to shape my view about my own role in my health, and using nutrition and lifestyle as form of medicine.

BINTO: How has your wellness routine evolved over the years? 

In the past few years I've become more concerned with issues like hormones and toxins and other endocrine disrupting chemicals in our food, cosmetics, and personal care products. I did a complete overhaul of my household cleaning products, cosmetics, and personal hygiene products to reduce my toxin exposure on a daily basis. I also make sure all of my food is organic, and meat/fish are sustainable, and pasture-raised.

While I've always had a "food-first" mentality, over the years I've recognized the need for additional supplementation, and have incorporated supplementation and drug-free remedies to support my health from daily vitamins like Binto to adaptogens and CBD.

BINTO: Do you use Binto? If so, what kind of changes have you experienced as a result? 

YES! And I recommend them to all my clients. I've always had issues with finding supplements that meet my standards for efficacy and high quality ingredients. After taking my Binto supplements for a few weeks, I have definitely noticed improvements in my digestion and energy levels. I am constantly on the go, so I absolutely love your travel friendly packaging.

BINTO: What other product can’t you live without?

In terms of my clean beauty routine, I am currently loving Drunk Elephant's Protini Polypeptide Moisturizer, Kosas Lipstick (Stardust or Darkroom), and Sakara Life's Beauty and Detox water enhancers.

I try to focus the majority of my diet on minimally processed foods, however I am a huge fan of Nona Lim's Bone Broth, Elemental Food Bars and Hu Kitchen Dark Chocolate (duh...).

BINTO: What is your biggest challenge in terms of health or wellness right now? 

I give a lot of myself to others, which can be physically and emotionally draining. I am still learning to recognize that being available for others 24/7 is not healthy for me and setting boundaries for myself is important. I am trying to do a better job of switching off and have turned to incorporating self-care practices like acupuncture and meditation in order to do that.

BINTO: How do YOU define wellness?

I believe that wellness starts with good nutrition—but also involves how your treat your body, the love you give to yourself, and the mindset in which you choose to live your life every day.

Keep up with Carlyn and learn more about MTHR Nutrition on her website and Instagram

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