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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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STOP taking away foods from your diet, and instead

STOP taking away foods from your diet, and instead ask yourself how you can add MORE?
Focusing on adding and including more foods and balance to your meals is a solid step towards making new healthy habits more sustainable.
Every meal doesn't need to be perfect, but in general, check your diet for these:
The 3 MACRONUTRIENTS: PROTEIN, CARBOHYDRATES, & FAT. They're all important, and can all contribute to overall satisfaction, nutrition and health benefits, and enjoyment of your diet.
PRODUCE. Fruits and veggies! Typically their main macronutrient is carbs, so you may find yourself enjoying things like fruit and sweet or white potatoes for your carbs sometimes.
FLAVOR & FUN. Life is way too short to eat bland steamed chicken and veggies every day or to never enjoy your favorite foods or drinks. Move away from restriction and more towards inclusion - how can you still enjoy any favorite, maybe not-so-nutrient dense foods as part of a balanced diet?
HYDRATION: between eating hydrating foods (like all those fruits and veggies!) and drinking fluids, hydrating adequately will help your body feel its best! Make sure you're drinking enough!
I'll say it again because this is important: you don't have to be perfect here, but these are some gentle guidelines that can help you find a healthy, balanced lifestyle and feel good in your body WITHOUT restriction, deprivation, or sacrificing a healthy relationship with food or your body.
Are you struggling to find balance, feel good in your body, and reach your health goals without restriction? Send me a DM or schedule a free strategy call at the link in my bio, I'd love to help!

THE SCALE DOES NOT DEFINE YOUR WORTH. I know you

THE SCALE DOES NOT DEFINE YOUR WORTH.
I know you may not have the best relationship with the scale. I know for many it may create feelings of stress, anxiety, and frustration, dictate what kind of day you're going to have, and even be a deciding factor on how you care for your body.
But remember - the scale is just a tool that collects data.
The scale does not define your worth.
The scale does not define your body's worth.
The scale is not the defining measure of your health.
The scale is simply one of many tools that collect data that can contribute information related to your health. Just like a blood pressure cuff, a syringe collecting blood for labs, a thermometer, a stethoscope, or a glucometer.
If you're at a place where using a scale feels mentally troubling to you - don't use it!
If you're at a place where the scale doesn't create any negative thoughts or feelings and you can use it as just a data collection point - use it if it's helpful!
There's no black and white solution for a healthy, balanced lifestyle - just one that works for you - but there is no need to give too much power to the scale in any extreme. It's just an optional tool to be used if helpful!
I help my clients feel good in their bodies, without restriction or preoccupation with the scale. If you want the same, apply for 1:1 coaching with me at the link in my bio!

PSA: YOU WILL NEVER HAVE ENOUGH WILLPOWER! Let me

PSA: YOU WILL NEVER HAVE ENOUGH WILLPOWER!
Let me paint a picture: You start the day going a million miles a minute, getting yourself ready for work, kids out of bed & ready for school. You value your health, so you manage to pull together a balanced breakfast - diet win! But that workout is going to have to wait for later, you're late. Then it's managing school drop offs and getting to work, or trying to navigate working from home while the kids do virtual learning.😖 The day goes on - fielding a thousand questions, putting out all the little fires, dealing with your boss and deadlines, and just lots of mental weight, burdens, and getting drained.
End of the day comes around, and you're just not going to have time to squeeze that workout in after all. Now to figure out dinner....open the fridge...plenty of food, even some easy, healthy options...except you have zero mental energy left, you just don't have the brain capacity to figure out dinner, and the kids are begging for pizza. Fine. Pizza it is. Fast forward to the kids in bed. Finally. Peace. You already had pizza and skipped your workout, you're exhausted. Screw it - bring out the ice cream, chips, maybe even both, and maybe the wine.
Sound familiar?
If it does, 1. you are not alone, and 2. there is nothing wrong with you.
Willpower is like a muscle that can get depleted and fatigued the more you use it. The more you resist temptation, the more you drain your willpower.
And that's why you need a different strategy besides the yo-yo diet hamster wheel.
My clients stop relying on willpower and focus on small, healthy lifestyle changes without deprivation or added stress.
You can do this, too. I help you stop dieting and restrictive behaviors to create a healthy, balanced lifestyle that is realistic for your life! Apply for nutrition coaching at link in my bio.

PLEASE EAT CARBS AND FAT! Protein gets a lot of a

PLEASE EAT CARBS AND FAT!
Protein gets a lot of attention as an important macronutrient. And sure, protein is important - but so are carbs and fat!
Protein, fat, and carbohydrates are the three macronutrients. They're how your body gets energy (literally - calories are energy, and macronutrients have calories/ energy. Carbs and protein = 4 calories per gram and fat = 9 calories per gram). And they're called MACROnutrients because these are the nutrients your body needs in the largest amounts!
Plus, they're delicious (I mean - have you tasted watermelon? Or tried broccoli roasted in a little olive oil compared to plain, steamed?!)
Of course our bodies are all different and we may each feel our best with different amounts of macros.
In my 1:1 coaching program we work on balancing nutrition and health in a streamlined way that fits YOUR life. (REAL life - balance should be for the messy days, mom days, late at work days, stressed days, etc. - not just your best days!)
Click the link in @nutritiontofit bio to apply & book a FREE call to learn how my program can help you trust your body to live a simpler, healthy, balanced life!🎉 (No restriction required.🕺)

What if you cared for your body without expecting

What if you cared for your body without expecting it to change?
Giving and caring for yourself with the expectation of a specific return (i.e. "I wanna lose 10 lbs in 10 days!" or "If only I do x-number of crunches, I'll have six pack abs!") may lead to disappointment, and in turn, frustration and resentment towards your body.
It's not that change is impossible, but that your expectations for change may be unrealistic. That particularly becomes problematic when failing to achieve unrealistic expectations leaves you frustrated, with poor body image, and struggling to value and trust your body.
That's when you may find yourself yo-yo dieting, feeling stuck in the binge-restrict cycle, never changing and always frustrated.
But what if you dropped your expectations?
What if you just took care of yourself with health-promoting foods and behaviors now, with no expectation, simply because your body deserves to be taken care of today?
If you channeled your mindset to one that your body is worthy of care now, WITHOUT expectations, you may create a relationship with your body that can really blossom and grow.
If you're feeling stuck in cycles of yo-yo dieting, restriction, and unrealistic expectations and you want out, send me a DM or apply for coaching at the link in my bio.

If you're struggling to find a healthy, balanced l

If you're struggling to find a healthy, balanced lifestyle, do you need to explore one of these steps a bit further?
Everyone always wants to start with step 3. But skipping steps 1 and 2 is one reason step 3 can turn into a hamster wheel of yo yo dieting, restriction, extremes, and head into the territory of disordered eating and even eating disorders.
Understanding nutrition, your body, and learning how to add healthy habits is not a bad thing, by any means.
But without a healthy relationship with food, you may find yourself experiencing a lot of overwhelm around food options, and feelings like guilt, anxiety, and shame. You may be like women that I've talked to and worked with, who end up in a cycle of binging and restricting, to the point they stop visiting their mom, because they're too afraid to eat their mom's home cooking.😭
Without a healthy body image, you may be self-sabotaging your mental and physical health, using things like food and exercise as punishment, or never really allowing yourself to just be, refusing yourself a happy existence because of your gene pool or a constantly changing body that happens with the gift of aging.
Admittedly, these are very generalized, overly simplified steps. But please know that working through steps 1 and 2 are essential. Work with a dietitian. If you're struggling with a lot of the mental and emotional sides of these things, work with a therapist.
If you feel stuck in diet after diet, if you want personalized support and accountability to lead you through this framework to a healthy, balanced lifestyle, apply for to work with me at the link in my bio.

Want a burger? Eat a burger! You can care about y

Want a burger? Eat a burger!
You can care about your health and nourishing your body AND you can eat a burger.
Sure, you can balance this burger as part of an individual meal (i.e. pairing a burger with a side salad), but sometimes balance means just enjoying the present meal experience and then moving on with your life, even if the meal is just a burger and fries (or burger and potato salad, if you're feeling any long weekend cookout vibes).
If you're struggling with the "moving on with your life" aspect, I want to gently challenge you to remove any "I should/ should not eat this" thoughts you may have about food. These thoughts and resulting feelings that can come up when you eat a "probably shouldn't eat that" food can keep you stuck on the yo yo dieting hamster wheel, never actually really feeling balanced and like you can just live and enjoy your life, letting food just be food.
If you need help finding a more healthy, balanced lifestyle without restrictions, I'm currently taking new 1:1 coaching clients - apply at the link in my bio!

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