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Intuitive Eating FAQ

Intuitive Eating FAQ

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Tips to help you make it through the holidays as a

Tips to help you make it through the holidays as an intuitive eater!

Thanksgiving can be a tough Holiday for those of us trying to heal our relationship to food, so I compiled a few strategies to help you make it through the day without food guilt and stomach pains.

1. Give yourself unconditional permission to eat
2. Stop with the all or nothing mentality
3. Eat breakfast and SLOW DOWN
4. Create a coping plan (especially if you have a history of an eating disorder)
5. Create an exit Strategy
6. Enjoy yourself, this day only happens once a year

Lastly, please stay safe this year. The holiday and showing thanks to those you love is important but not at the expense of your health.
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.
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#thanksgiving #thanksgiving2020 #intuitiveeating #nutritiontips #healthtips #eatingdisorderrecovery #eatingdisorderawareness #edrecovery #bingeeatingrecovery #anarecovery #edrecoverywarrior #intuitiveeatingjourney #foodfreedom #dietitiansofinstagram #nondietapproach #nondietdietitian #rd2be #ditchthediet #countmemoriesnotcalories

Poppin in with a friendly reminder to eat your bre

Poppin in with a friendly reminder to eat your breakfast (and a recipe for some breakfast enchiladas in case you need an idea for where to start😘).

I wanted to put this reminder out there this week because I know around the holidays people often don’t eat breakfast to “prepare” for the big meal later in the day but that strategy doesn’t work. You end up ravenous by the time you make it to the table and often times eat so fast you don’t get to enjoy the food and end up feeling stuffed and getting a stomach ache because you didn’t give your body a chance to digest everything! So don’t forget to eat your breakfast on Thursday! Tomorrow I’ll post a lot more tips on how to manage intuitive eating on thanksgiving so be sure to check back!

Okay, so now for the enchilada dEATS:

1. Start by preheating your oven to 400 and scrambling your eggs (1 egg per enchilada).
2. Prepare your baking dish by pouring enchilada sauce on the bottom so that it is completely covered by a thin layer of sauce.
3. Microwave however many corn tortillas you need for 15-20 seconds or until soft.
4. To assemble spread 1-2 Tbsp refried beans, 1 Tbsp shredded sharp cheddar cheese and scrambled egg in a line on each tortilla. Roll tightly and place seam side down in the baking dish. Repeat until all your enchiladas are rolled, cover generously with enchilada sauce then cheese and place in the oven for 15-20 minutes.

Do you have a morning routine? #ad I have one and

Do you have a morning routine? #ad I have one and it is VERY BUSY, but one of my goals this year is to slow it down a bit and start the day off being KIND to myself.

If you know me I love my 5am workouts but once I get home it seems to be a mad dash from taking Paisley out to showering, getting ready, and eating breakfast so since Cody started WFH we've been trying to sit down to breakfast together every morning.

Less time in the kitchen means more time eating and catching up so I've been opting for simpler meals like this bowl of @KINDsnacks Vanilla Blueberry Granola with fresh blueberries and either oat milk or greek yogurt! We love it so much we finish the whole bag in just one sitting. #KINDsnacks #BeKINDtoYourself
.
.
.
#healthybreakfast #healthyeating #healthysnack #breakfastideas #easymeals #easybreakfast #granola #intuitiveeating #foodblogger #nondietapproach #dietitiansofinstagram #ocblogger #veganbreakfast #wfhlife #workfromhome #morningroutine

Did I turn my leftover chili into a chili burger,

Did I turn my leftover chili into a chili burger, serve it with some curly fries and eat it for a causal weeknight dinner? You betcha I did.

Sometimes when I look at pics like this it is absolute wild to think that I used to have an eating disorder and now I don’t think twice about it. Regardless of where you are at now with you relationship with food i highly encourage you to try this with your leftover chili!

Anyways, here is the dEATS:

A brioche bun with a light drizzle of mustard on one side, chili (recipe on my blog), a @beyondbeef patty, pickles, red onion and cheddar cheese.

P.s. I am doing an ask me anything on may stories RN if you have any burning questions!
.
.
.
#eatingdisorderrecovery #nondietapproach #f52grams #vegetarianfood #easydinner #intuitiveeating #feedfeed #beyondburger #chiliburger #veggieburger #plantbased #vegetariandinner #meatfree #cheeseburgers #vegetarianrecipes

It's the time of year when the weather starts to g

It's the time of year when the weather starts to get a bit chilly (see what I did there?) and comfort food cravings start creeping in.
I think chili is the PERFECT comfort food. It’s hearty, it’s warm, it’s nutritious, and it can be customized to your liking.

Of all the recipes on my blog this is the one I make most often. I make a big batch and eat it through out the week because it gets even better on day 2 or 3 when the flavors have had time to meld together. I will even re-purpose the leftovers for chili burgers, stuffed peppers or chili dogs, but I have to say my favorite way to eat it is with Fritos!

Have you tried Fritos with chili? If not what is your favorite chili topping??

Search Chili on my site or click the link in my bio for the recipe!

Thanksgiving is just around the corner (can you ev

Thanksgiving is just around the corner (can you even believe it?!) and things are going to look a bit different this year. #adsponsrd We have a HUGE family so typically for Thanksgiving everyone brings a dish to lighten the load of the host, but this year we are limiting our gathering to 8 people so my mom and I will be responsible for all the cooking. To keep it easy and enjoyable, we will be taking a few shortcuts so that we can spend less time in the kitchen and more time with the family.

I also want to take every precaution to keep the fam safe this year, so I am trying my hand at ordering groceries for delivery from the @Ralphsgrocery app. You can check out my stories to see how to use the app, how to get the Delivery Savings Pass for yourself, and make those cookies I can’t keep my hands off of.

The cookies are only 4 ingredients because, as I mentioned, the theme of this year is keeping it simple. I also opted for the @Ralphsgrocery’s pre-made homestyle mashed potatoes to save some time, and TBH they are better than any mashed potatoes I’ve made from scratch. Cody and I actually pulled together this whole spread in under two hours and he says it’s the best Thanksgiving meal he’s ever had. So I’m calling that a win! LMK in the comments if you want to see any more of these recipes! #LoveMyRalphs #FreshForEveryone #RalphsPartner
.
.
.
#thanksgiving #thanksgivingdinner #thanksgivingdecor #thanksgivingtable #thanksgivingcookies #easycooking #easymeals #thanksgivingrecipes #holidayrecipes #vegetarianrecipes #easybaking #5ingredients #homemade #vegetarianthanksgiving

Carbs stuffed in carbs because thats food freedom

Carbs stuffed in carbs because thats food freedom baby. That being said that’s not the whole picture, because theres also lots of healthy fats, protein, and micronutrients in this wrap which is why we’ve got to look at the big picture!   Here’s the dEATS:

Naan stuffed with hummus, roasted sweet potatoes, goat cheese, roasted red bell peppers, avocado, arugula, cucumbers, lentils, a squeeze of lemon juice and of coarse, salt and pepper.

LMK in the comments what your favorite picture is, 1, 2,or 3?

I think we all needs some comfort food RN 😅 but

I think we all needs some comfort food RN 😅 but don’t worry, I’ve got you covered with this fall pasta! I’ve made this 5 times in the last two weeks so it’s definitely worth saving! Here is how you make it:

Start by boiling a large pot of water and heating a large saucepan over medium heat with 1 tbsp olive oil. Add 1/2 onion thinly sliced let cook for 10 minutes, stirring occasionally.

Once the onions are soft and have started to turn translucent add 2 cups sliced mushrooms and 1/2 tsp salt. Let cook an additional 5-8 minutes until the mushrooms are browning on the edges. Add 2 thinly sliced cloves of garlic and 1 spicy italian @beyondmeat sausage. Use a wooden spoon to break up the sausage into large crumbles and let cook 4-5 more minutes. Once the sausage has started to brown turn the heat to low and add 1/2 jar of @traderjoes autumnal harvest creamy pasta sauce.

Cook 4 oz pasta according to package directions and grate 1/2 cup Parmesan cheese. Drain the pasta and reserve 2 cups pasta water.

Turn the heat off on the sauce and add the pasta and 1/2 cup pasta water directly to the sauce pan. Toss well then add 1/4 cup Parmesan and toss. Add an additional 1/4 to 3/4 cup pasta water depending on how thin you like your sauce and then toss and add the rest of the cheese. Keep adjusting with your water and cheese until the sauce is silky and sticking to the pasta. Serve with additional parmesan and fresh basil!

I’m brightening things up with some sweet and sa

I’m brightening things up with some sweet and savory toasts today. I don’t mean to be dramatic but I may have perfected the avocado toast 😏You be the judge.

Savory: Thick cut sourdough toast topped with @traderjoes romesco sauce, avocado, lemon juice, salt, pepper and @traderjoes EBTB seasoning

Sweet: Butter, jam. That’s it, sometimes simple is best! (plus, my in laws made this with berries from there farm and its too good to mess with!)

Which would you pick?

P.s. Thank you for everyones kind words this week. The mandatory evacuations were lifted and Cody and I are back in our house now.

Just sitting here eating apple pie pretending ever

Just sitting here eating apple pie pretending everything is going to be alright…

Today Cody and I had to evacuate our house due to fires. Please don’t worry, we are safe at my parents house. But to get there I had to drive from the hospital I work at where we are fighting a pandemic, past people sleeping on the streets because of the economy collapse, through the smoke from the fires.

IT’S A LOT. Some days I feel emotionally numb, some days I feel completely overwhelmed. Some days I feel happy, some days I feel hopeless. Everyday I feel so incredibly grateful for the situation I am in.

All this to say that there’s a lot going on all at once, and we are all just doing what we can to get by.

I’ve tried to avoid posting this “heavy” stuff because it’s being shoved in our faces all day everyday. Personally, that makes me more anxious and I do not want to be contributing to any more anxiety because after all my page is meant to be a safe space for mental health. Buttt… it didn’t feel right to post an apple pie recipe given our current situation so theres the truth of where I am today. I hope you guys are all holding up, and I am sending all my love because I know we are all going through some $h!t these days.

Load More... Follow on Instagram

Tips to help you make it through the holidays as a

Tips to help you make it through the holidays as an intuitive eater!

Thanksgiving can be a tough Holiday for those of us trying to heal our relationship to food, so I compiled a few strategies to help you make it through the day without food guilt and stomach pains.

1. Give yourself unconditional permission to eat
2. Stop with the all or nothing mentality
3. Eat breakfast and SLOW DOWN
4. Create a coping plan (especially if you have a history of an eating disorder)
5. Create an exit Strategy
6. Enjoy yourself, this day only happens once a year

Lastly, please stay safe this year. The holiday and showing thanks to those you love is important but not at the expense of your health.
.
.
.
#thanksgiving #thanksgiving2020 #intuitiveeating #nutritiontips #healthtips #eatingdisorderrecovery #eatingdisorderawareness #edrecovery #bingeeatingrecovery #anarecovery #edrecoverywarrior #intuitiveeatingjourney #foodfreedom #dietitiansofinstagram #nondietapproach #nondietdietitian #rd2be #ditchthediet #countmemoriesnotcalories

Poppin in with a friendly reminder to eat your bre

Poppin in with a friendly reminder to eat your breakfast (and a recipe for some breakfast enchiladas in case you need an idea for where to start😘).

I wanted to put this reminder out there this week because I know around the holidays people often don’t eat breakfast to “prepare” for the big meal later in the day but that strategy doesn’t work. You end up ravenous by the time you make it to the table and often times eat so fast you don’t get to enjoy the food and end up feeling stuffed and getting a stomach ache because you didn’t give your body a chance to digest everything! So don’t forget to eat your breakfast on Thursday! Tomorrow I’ll post a lot more tips on how to manage intuitive eating on thanksgiving so be sure to check back!

Okay, so now for the enchilada dEATS:

1. Start by preheating your oven to 400 and scrambling your eggs (1 egg per enchilada).
2. Prepare your baking dish by pouring enchilada sauce on the bottom so that it is completely covered by a thin layer of sauce.
3. Microwave however many corn tortillas you need for 15-20 seconds or until soft.
4. To assemble spread 1-2 Tbsp refried beans, 1 Tbsp shredded sharp cheddar cheese and scrambled egg in a line on each tortilla. Roll tightly and place seam side down in the baking dish. Repeat until all your enchiladas are rolled, cover generously with enchilada sauce then cheese and place in the oven for 15-20 minutes.

Do you have a morning routine? #ad I have one and

Do you have a morning routine? #ad I have one and it is VERY BUSY, but one of my goals this year is to slow it down a bit and start the day off being KIND to myself.

If you know me I love my 5am workouts but once I get home it seems to be a mad dash from taking Paisley out to showering, getting ready, and eating breakfast so since Cody started WFH we've been trying to sit down to breakfast together every morning.

Less time in the kitchen means more time eating and catching up so I've been opting for simpler meals like this bowl of @KINDsnacks Vanilla Blueberry Granola with fresh blueberries and either oat milk or greek yogurt! We love it so much we finish the whole bag in just one sitting. #KINDsnacks #BeKINDtoYourself
.
.
.
#healthybreakfast #healthyeating #healthysnack #breakfastideas #easymeals #easybreakfast #granola #intuitiveeating #foodblogger #nondietapproach #dietitiansofinstagram #ocblogger #veganbreakfast #wfhlife #workfromhome #morningroutine

Did I turn my leftover chili into a chili burger,

Did I turn my leftover chili into a chili burger, serve it with some curly fries and eat it for a causal weeknight dinner? You betcha I did.

Sometimes when I look at pics like this it is absolute wild to think that I used to have an eating disorder and now I don’t think twice about it. Regardless of where you are at now with you relationship with food i highly encourage you to try this with your leftover chili!

Anyways, here is the dEATS:

A brioche bun with a light drizzle of mustard on one side, chili (recipe on my blog), a @beyondbeef patty, pickles, red onion and cheddar cheese.

P.s. I am doing an ask me anything on may stories RN if you have any burning questions!
.
.
.
#eatingdisorderrecovery #nondietapproach #f52grams #vegetarianfood #easydinner #intuitiveeating #feedfeed #beyondburger #chiliburger #veggieburger #plantbased #vegetariandinner #meatfree #cheeseburgers #vegetarianrecipes

It's the time of year when the weather starts to g

It's the time of year when the weather starts to get a bit chilly (see what I did there?) and comfort food cravings start creeping in.
I think chili is the PERFECT comfort food. It’s hearty, it’s warm, it’s nutritious, and it can be customized to your liking.

Of all the recipes on my blog this is the one I make most often. I make a big batch and eat it through out the week because it gets even better on day 2 or 3 when the flavors have had time to meld together. I will even re-purpose the leftovers for chili burgers, stuffed peppers or chili dogs, but I have to say my favorite way to eat it is with Fritos!

Have you tried Fritos with chili? If not what is your favorite chili topping??

Search Chili on my site or click the link in my bio for the recipe!

Thanksgiving is just around the corner (can you ev

Thanksgiving is just around the corner (can you even believe it?!) and things are going to look a bit different this year. #adsponsrd We have a HUGE family so typically for Thanksgiving everyone brings a dish to lighten the load of the host, but this year we are limiting our gathering to 8 people so my mom and I will be responsible for all the cooking. To keep it easy and enjoyable, we will be taking a few shortcuts so that we can spend less time in the kitchen and more time with the family.

I also want to take every precaution to keep the fam safe this year, so I am trying my hand at ordering groceries for delivery from the @Ralphsgrocery app. You can check out my stories to see how to use the app, how to get the Delivery Savings Pass for yourself, and make those cookies I can’t keep my hands off of.

The cookies are only 4 ingredients because, as I mentioned, the theme of this year is keeping it simple. I also opted for the @Ralphsgrocery’s pre-made homestyle mashed potatoes to save some time, and TBH they are better than any mashed potatoes I’ve made from scratch. Cody and I actually pulled together this whole spread in under two hours and he says it’s the best Thanksgiving meal he’s ever had. So I’m calling that a win! LMK in the comments if you want to see any more of these recipes! #LoveMyRalphs #FreshForEveryone #RalphsPartner
.
.
.
#thanksgiving #thanksgivingdinner #thanksgivingdecor #thanksgivingtable #thanksgivingcookies #easycooking #easymeals #thanksgivingrecipes #holidayrecipes #vegetarianrecipes #easybaking #5ingredients #homemade #vegetarianthanksgiving

Carbs stuffed in carbs because thats food freedom

Carbs stuffed in carbs because thats food freedom baby. That being said that’s not the whole picture, because theres also lots of healthy fats, protein, and micronutrients in this wrap which is why we’ve got to look at the big picture!   Here’s the dEATS:

Naan stuffed with hummus, roasted sweet potatoes, goat cheese, roasted red bell peppers, avocado, arugula, cucumbers, lentils, a squeeze of lemon juice and of coarse, salt and pepper.

LMK in the comments what your favorite picture is, 1, 2,or 3?

I think we all needs some comfort food RN 😅 but

I think we all needs some comfort food RN 😅 but don’t worry, I’ve got you covered with this fall pasta! I’ve made this 5 times in the last two weeks so it’s definitely worth saving! Here is how you make it:

Start by boiling a large pot of water and heating a large saucepan over medium heat with 1 tbsp olive oil. Add 1/2 onion thinly sliced let cook for 10 minutes, stirring occasionally.

Once the onions are soft and have started to turn translucent add 2 cups sliced mushrooms and 1/2 tsp salt. Let cook an additional 5-8 minutes until the mushrooms are browning on the edges. Add 2 thinly sliced cloves of garlic and 1 spicy italian @beyondmeat sausage. Use a wooden spoon to break up the sausage into large crumbles and let cook 4-5 more minutes. Once the sausage has started to brown turn the heat to low and add 1/2 jar of @traderjoes autumnal harvest creamy pasta sauce.

Cook 4 oz pasta according to package directions and grate 1/2 cup Parmesan cheese. Drain the pasta and reserve 2 cups pasta water.

Turn the heat off on the sauce and add the pasta and 1/2 cup pasta water directly to the sauce pan. Toss well then add 1/4 cup Parmesan and toss. Add an additional 1/4 to 3/4 cup pasta water depending on how thin you like your sauce and then toss and add the rest of the cheese. Keep adjusting with your water and cheese until the sauce is silky and sticking to the pasta. Serve with additional parmesan and fresh basil!

I’m brightening things up with some sweet and sa

I’m brightening things up with some sweet and savory toasts today. I don’t mean to be dramatic but I may have perfected the avocado toast 😏You be the judge.

Savory: Thick cut sourdough toast topped with @traderjoes romesco sauce, avocado, lemon juice, salt, pepper and @traderjoes EBTB seasoning

Sweet: Butter, jam. That’s it, sometimes simple is best! (plus, my in laws made this with berries from there farm and its too good to mess with!)

Which would you pick?

P.s. Thank you for everyones kind words this week. The mandatory evacuations were lifted and Cody and I are back in our house now.

Just sitting here eating apple pie pretending ever

Just sitting here eating apple pie pretending everything is going to be alright…

Today Cody and I had to evacuate our house due to fires. Please don’t worry, we are safe at my parents house. But to get there I had to drive from the hospital I work at where we are fighting a pandemic, past people sleeping on the streets because of the economy collapse, through the smoke from the fires.

IT’S A LOT. Some days I feel emotionally numb, some days I feel completely overwhelmed. Some days I feel happy, some days I feel hopeless. Everyday I feel so incredibly grateful for the situation I am in.

All this to say that there’s a lot going on all at once, and we are all just doing what we can to get by.

I’ve tried to avoid posting this “heavy” stuff because it’s being shoved in our faces all day everyday. Personally, that makes me more anxious and I do not want to be contributing to any more anxiety because after all my page is meant to be a safe space for mental health. Buttt… it didn’t feel right to post an apple pie recipe given our current situation so theres the truth of where I am today. I hope you guys are all holding up, and I am sending all my love because I know we are all going through some $h!t these days.

Load More... Follow on Instagram