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Vegan Bean Burger

collage of cinco de mayo recipes with text "125+ recipes for a cinco de mayo at home"

Healthy Cinco de Mayo Recipes

baked oatmeal cups with blueberries on a ceramic plattern with one on a small plate with a fork

Healthy Baked Oatmeal Cups

How Dietitian Moms Feed Their Families

Maple dijon brussels sprouts are your answer to add flavor to easy roasted brussels sprouts. Try this easy, healthy side dish recipe today!

Maple Dijon Brussel Sprouts

Self Care is Not Selfish – it’s Essential for Busy Moms

slices of whole wheat honey beer bread

Honey Whole Wheat Beer Bread

Healthy Eating on a Budget

carrot lentil soup in a white bowl garnished with cracked pepper, fresh parsley, and a swirl of olive oil.

Carrot and Lentil Soup

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Have you ever felt shame when it comes to your bod

Have you ever felt shame when it comes to your body or food?
◾Shame for eating something not allowed on your meal plan?
◾Shame for eating over your calories for the day?
◾Shame for your body shape and size?
◾Shame for wanting to lose weight?
Shame can manifest in so many ways when it comes to our bodies, food choices, and health, and man does it suck.
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But what if you dropped the shame (and the comparisons that shame often stem from) and practiced giving yourself what you need to thrive - however that looks for you?
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Even if the way you eat, feel, and believe goes against mainstream diets or movements.
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Even if you feel ashamed of your past behaviors that maybe you feel now aren't serving you.
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It's okay to let that shame go - especially if you crave change.
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Focus on nurturing your body, your health, your food choices, and doing what works for you (even if it looks different than what works for someone else, because spoiler: it will).
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If you'd like help exploring these nuances and discovering what works to help you feel healthy and at home in your body (and mind!), head to the link in bio to apply for nutrition coaching.❤

Balanced and satisfying meals aren't just based on

Balanced and satisfying meals aren't just based on macros.
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Of course, nutrition is important when it comes to creating nourishing, satisfying meals. Physiologically (physically), things like balanced macros (carbs, protein, fat), fiber, and ensuring the meal has enough energy (not too little or crazy excess calories) will help make the meal balanced and satisfying for your physically.
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But don't forget to consider how to nourish yourself with psychologically satisfying meals, too!
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Is the meal enjoyable - are you eating a salad because it sounds good or are you forcing yourself to eat it because you think you should to be healthy?
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Play around and see what else helps you have a more satisfying and enjoyable meal experience. Personally, I like to have different flavors (like sweet, savory, acidic, and spicy) and different textures (like crisp lettuce, juicy berries, soft sweet potatoes, creamy poppyseed dressing, and crunchy almonds and pumpkin seeds). You may like different temperatures. Maybe you feel more satisfied (especially in chilly weather) if you eat a warm meal, whereas in the summer you feel more satisfied with cooler food options, like salads and smoothies.
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And I know this sounds silly, but remember - we eat with our eyes first! There totally is an element of satisfaction from how your meal looks!
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Finally - consider your eating environment. Where are you, what else are you trying to do while eating, who are you with?
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Not every meal is going to be perfect (and that's okay) but I'm a big believer that nourishing ourselves with both physiologically balanced and psychologically satisfying meals makes healthy eating habits a lot more enjoyable and sustainable!
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Want some support to feel more healthy and at home in your body? Apply for 1:1 virtual nutrition coaching at the link in bio. Have a great day!

(Read to the bottom for a special gift!) The other

(Read to the bottom for a special gift!) The other night I was taking a shower and my toddler came into the bathroom, announcing that she needed to go potty. Five seconds later, she's asking if I can hurry up because the shower was too loud.😂🙄 But it got me thinking about motherhood.
Being a mom is one of the greatest gift6 and blessings of my life. It's something I longed for for years and brings me so much joy, plenty of laughs, so much fun, and the best cuddles.😉😍 But (as with anything in life) it can bring some unique challenges. Of course they're worth it (why do we as moms always feel like we have to say that disclaimer?), but one of the biggest challenges is that it can become harder to take care of yourself. Especially with young kids, it feels like someone always needs you - often when you're trying to take care of your own basic needs, like sleeping, showering, eating...I mean, my kids even try to steal my water cup!
I've felt these same struggles myself (and clearly still do with my interrupted shower haha). But remembering that I'm a human who needs to take care of herself, too, is essential. Plus me taking better care of myself helps me better serve and care for my family.
That's why today, for Mother's Day, I'm offering five 30-minute pay what you can calls this week.
Whether you're struggling with how to mindfully eat while around your kids and their distractions, or you find yourself super snacky at night, or maybe you want to ask a nutrition question, like if low carb really helps with weight loss or not.
30 minutes.
Pay what's in your budget, what you think 30 minutes of my time is worth, what you can.
And as always - never judgement. Just me, a dietitian and fellow mom, here to help support you creating a healthy lifestyle that works for you to help you feel at home in your body.
Send me a DM or an email (lindsey @ nutritiontofit.com - remove spaces) if you're interested and we'll go from there!
Happy Mother's Day!

"What should I eat? How many times a day and when?

"What should I eat? How many times a day and when? Is there a list of foods I shouldn't eat? Do you just have a meal plan for weight loss that I can buy?" There's a theme with these questions and it's that they're looking for quick answers.
But I'm not in the business of doling out quick answers and fixes.
I'm in the business of combining my expertise (nutrition and health habit behavior change) with your expertise (you, your needs, your preferences, your obstacles, your goals, etc.) to solve problems together.
We work together to find creative, sustainable solutions that actually work for you and the obstacles you face, to get you more effortlessly living the healthy lifestyle you want.
Apply for nutrition coaching at the link in @nutritiontofit bio - let's work through your obstacles to achieve your goals together, so you can find healthy habits and a happy weight that works for you. Chat soon!

Can you relate? I can, and man, this was such an

Can you relate?
I can, and man, this was such an exhausting, frustrating, confusing, overwhelming, and even at times hopeless place to be.
But here’s a secret: true lifestyle change? It’s not about which diet is best (although I’d realllly caution against some mentioned in the graphic). It’s not just about habits. It’s not a checklist overhauling your life, and it’s certainly not following a meal plan or workout plan to a T.
True lifestyle change is more rooted in your mindset, even to the point of how you see yourself.
You don’t have to navigate lifestyle changes alone. Apply for nutrition coaching and schedule a free discovery call at the link in my bio. And don’t be nervous, a discovery call is just a low-key 20-30 minute call where we chat about your goals, obstacles, you can ask any questions you have about coaching, and we can determine if we’re a good fit to work together. Chat soon! ❤

Something about a veggie tray gets everyone eating

Something about a veggie tray gets everyone eating more veggies!
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Seriously, next time your kids are asking for a snack, or they're begging for dinner as you're making it, just set out a veggie tray. I don't know what it is, but my kids will grab raw bell pepper slices and carrots from a veggie tray on their own, but are way less interested if I put them on their plates at a meal.
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It works for adults, too! It takes less than 10 minutes to clean and chop some veggies for a couple days. Then you've got your own easy snacks (try dipping in hummus or guacamole!), already chopped vegetables to add to stir fries and salads, or even to simply add to a plate for lunch alongside a sandwich.
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Healthy eating doesn't have to be complicated!
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If you're looking for support to feel healthy and at home in your body, to find your ideal weight without restriction, apply for nutrition coaching at the link in my bio (https://nutritiontofit.com/coaching). Have a great day!

It's not really about the food. ⠀⠀⠀⠀⠀⠀

It's not really about the food.
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Yes, nutrition matters. Yes, per equal weights of chocolate and fruit, fruit has a higher nutrient density.
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But that doesn't mean you can't enjoy chocolate. There is nothing wrong with you if sometimes your body wants chocolate. You can still trust your body if it enjoys hyperpalatable foods.
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Trusting your body and living and eating without fears and anxieties is not only freeing, but actually better for your overall health, too.
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I know sorting out the best way to care for your health and your body can sometimes feel overwhelming with all the deafening differing opinions. But I take a simple approach with my clients to help you find food freedom and healthy habits that help you feel happy and at home in your body. Apply for 1:1 coaching at the link in my bio. Live well!

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