Are you curious about incorporating more plant based proteins into your diet? You are not alone! Plant based proteins are becoming more mainstream, for vegetarians and meat eaters alike. I get asked all time time, “how can I get enough protein without eating meat?” I promise you it is easier (and cheaper!) than you think.Read More
One of the things that has always annoyed me about meal plans is the lack of discussion around eating that happens when we are NOT hungry. Food makes us feel good, and let's be honest -it's a quick fix on harder days. I remember one of the doctors I used to work with would say to patients, "It's simple, just don't eat if you are not hungry." (*insert eye roll here*)
If that advice worked, we wouldn't have more and more people struggling with being overweight and obese every year. There is a major piece of the puzzle missing, if you are not going to eat....
…What will you do instead?Read More
Since getting our pup, Ramble, Justin and I have been waking up earlier to get everyone fed and out the door on time. I have noticed that the dark and crisp mornings have made me crave a warmer meal in the morning. I am excited to share some of my go to breakfast options with you.
After counseling hundreds of clients, I have noticed that breakfast is the meal we seem the least emotionally attached to, often because we are heading out the door. Yet, it really does set the tone for the day - give one of my vegan breakfasts a try.
My #1 goal in this space, is to provide helpful content for YOU, for FREE!
Here’s what you can expect from me, moving forward…
A few weeks back I posted this on my Instagram page. I was blown away by the outpouring of encouragement and thoughtful responses from both friends and strangers alike.
I have always known I wanted to be my own boss. Maybe it has something do to with the fact that both of my parents worked for themselves, or that I am an INFJ (Myer's Briggs). I prefer to work solo or one-on-one, rather than large office environments. At my last job, my 10 hour days were filled with patients, paperwork and teaching back-to-back nutrition classes. I would come home and want a medal for being able to stay awake with Justin past 9pm...
At 27, it worried me that I was actually in a career field I loved, so shouldn't that be good enough? Shouldn't I feel happier? Then I remembered it was not the work but the work environment that left me feeling depleted during the week, and anxious on the weekends. Sundays were often just a reminder of another long week ahead. I would think, "how the hell am I going to manage this career-lifestyle for the next 30+ years?"
As the months past, I started to get a nagging feeling, "Or you could start your own practice, better serve your clients, and have more time doing things you love, with the people you love." I would day dream for a minute about it, and say "yes, I will do that...someday, when I am a little older, smarter or more ready."
I'm not sure what hit me exactly, maybe realizing high school graduation was a decade ago, or that I only have a couple years left in my 20's. I suddenly understood I am never going to feel ready for this leap. If the past 10 years went by that quick, what about the next 10?
I started making lists of all the things I wanted to do differently with my clients, that would better serve them...
Bring people to the grocery store, teach them how and what to shop for. I had so many clients at the hospital that had no idea how to even pick out ripe produce.
Go to clients homes and do a cabinet clean out, of food products, cleaning products and toiletries.
Show basic, hands on cooking skills and teach simple tricks for batch cooking.
But I still wasn't sure that I was ready yet.
Then one day I was listening to a podcast, and the interviewer asked, "What impact are you here to make? Who are you here to help?" I got goosebumps, a lump in my throat and a couple of tears escaped out. Why? Because I know my answers to these questions. I am here to help people get their physical and mental health in order, so they can go out and make their greatest impact. For most of my clients, it is not about lack of nutrition education, rather, it is helping them uncover the roadblocks that get in their way from feeling physically and mentally well. My job is to help remove the roadblock(s) or to find a different route to get them where they want to be.
Once I had this feeling it was harder to ignore it. I remember having a few discussions with Justin, close friends and family. The consensus seemed unanimous, "Well, then what are you waiting for?"
Two months have past since I put in my notice, and a month since I have left. Truth is I have had a roller coaster of emotions. Somedays I am high on new business opportunities, other days I feel like I am in a foreign country, where I don't speak the language. But, for the first time ever I am not thinking about what's next, if it's lunch time yet or when my next vacation is. I have never felt so immersed in the present moment. I blink and the day is over, or I forgot to eat lunch. While I acknowledge I have a lot to learn and figure out, I know I can and I know I will. The most rewarding part so far, is realizing that with each little nudge forward, I am designing my dream life.
What holds you back from going for your biggest dreams? What is one small nudge you could make today to get a little closer to it?
My clients seem to fall into two main groups when it comes to tracking food. They are either focused on numbers or their plate. Let me explain the differences:
Numbers: If you're a numbers person you are probably already naturally tracking something - like your budget, steps per day, or hours of sleep. Number’s tend to be pretty methodical and seems to prefer schedules and daily routines. For this person, giving them an initial calorie goal, an app to track and they are off and running. I can check in 2 weeks later, and they have recorded everything they ate and drank, while staying within goals.
Most people are not numbers people…
Plates: Telling a plate client to count calories is like telling them to go shovel sand off the beach…I usually have to promise that I will not make them record calories before they will even agree to sit down! If you’re a plate person you prefer flexibility over routine. You like variety within your meals and want a method that feels sustainable. The plate group wants to look at their meal and see a vegetable, a protein and a starch and feel like they are on track.
Is there a method that can blend both groups? Yes - count food groups instead of calories. Based on your specific needs, I provide a suggested amount (usually a range) of servings to aim for, from each food group. See the example below.
Now, here is the best part - you can track this in 60 seconds or less…!
Once you have how many servings to aim for, you can tally each one on a piece of paper, a sticky note, or on a napkin for all I care!
This shows that you have hit 2 of your 4 servings of veggies so far for the day, meaning that you now have (at least) 2 left - guiding you to think about how you will plan to get your remaining servings for the day. Make sense?
What do my clients love about this approach? Well besides the fact that it is a form of counting calories, but in less time, it actually helps show what foods you still need to eat! You may start to see a pattern of foods you’re overeating, which could be sabotaging your efforts.
I also feel like this is a more abundant approach to shifting eating patterns. So many people associate eating better with lack of food or having to give up types of foods. However, this 60 second approach focuses on filling your plate with healthier foods.
What works best for you? If you would like a personalized plan, e-mail me at email@example.com
A new year, a fresh start, a do over. After sleeping off the late night hangover and stumbling into the kitchen for a cup of coffee, we have flashbacks of the night before.
My boyfriend and I had a house party with friends, we ate good food, played Catch Phrase, the ball dropped, we kissed and I thought, “this is gonna be a BIG year.” It was great. But the party is over and the dirty dishes are in the sink. I will get around to writing my hopes and dreams for the new year, after the house is clean, ok and maybe a movie and 3 hour nap. Can you relate?
As modern day humans we already have SO much on our plate, and the thought of adding more goals can be just as exciting as it is overwhelming. I hope this post helps you get a little more clear on your resolutions and why you should, no need – to make them a priority.
As a dietitian and health coach, clients and friends tell me their goal is to lose X number of pounds, or to fit in a size X before summer. Ok, that’s valid, but, aiming to become a healthier version of yourself will require you to dig a little deeper. Instead of focusing so heavily on the gravitational pull you have on Earth (or pounds on the scale) put your energy into the behavior changes that will help you get there. This way of thinking shifts the focus, and allows weight loss to be the byproduct of your other goals.
So why do you want to lose X pounds? Please don’t say ‘to be healthier,’ this is the most vague and lame response imaginable. You are not vague or lame, don’t make you why either. It may be a step in the right direction, but let’s face it, it’s not going to get you out of bed 30 minutes earlier to fit in a morning workout!
What will you have in your life that you don’t currently have right now at a lower body weight? Are you dying to have more energy? Trying to lower your cholesterol or blood sugars? Feel fewer aches and pains?
Suddenly the goals morph into things like:
Fit in 4, 30-45 minute workouts each week
Get 4-6 servings of veggies everyday
Go to bed by 10PM
These are SMART goals:
Could your 2017 resolutions get a little SMART-er?
The clearer you are about your goals, they clearer the path becomes for how you will get there.