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All Out Nutrition

Hi! My name is Chase, and I’m a registered dietitian (RD) who’s ready to help you go ALL OUT with your nutrition so you can go ALL OUT with your life!
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03/03/2024

Do you have a reason to worry about blood sugar spikes?

Blood sugar fluctuations are normal; they show that your body is functioning properly by breaking down foods into energy (namely carbohydrates into glucose).

Glucocentric thinking; it’s all the craze right now. It’s this idea that your glucose levels are all that matters, and if you can get those under “control,” then your health will be under control. In reality, a glucocentric approach is important when glucose metabolism is impaired (if your glucose metabolism isn’t impaired, worrying about glucose/blood sugar doesn’t do any good).

Some people might disagree with me here, but I talk with a lot of people who are scared to eat carbs due to blood sugar spikes, whose labs and health history show no indications of glucose dysregulation.

Labs, genetics, family history, dietary habits, preexisting conditions, etc. all play a role in assessing your individual health, not just glucose control.

We live in a time where anyone with access to a phone and social media can post information… sometimes misleading information which leads to health anxiety (and avoidance/restriction of certain foods groups 🚩). It’s easy to fall victim to this.

Don’t self diagnose. ❌
Don’t let an “influencer” diagnose you. ❌
Talk to your doctor. ✅

Glucose spikes ARE NOT bad. ✅
Carbs ARE NOT bad. ✅
Unnecessary health anxiety IS bad. ❌

02/25/2024

Do you have a subconscious list of “off limits” foods? If not, this post isn’t for you.

However, most people I chat with do indeed have a list of “off limits” foods…

…but why? What makes these foods so dangerous, controlling, and powerful?

Well, the answer is never really THAT simple. There’s typically an emotional, social, and/or psychological component to it…

But here’s what I know to be true: humans don’t like to be told that they CAN’T have something. So when you create subconscious (or conscious) restrictions surrounding some foods, that makes them more valuable and we become much more likely to overindulge in said “off limits” foods when they do become available.

If you struggle with this, I challenge you to incorporate your “off limits” foods more regularly into your food choices.

When you have a craving for ANY FOOD, honor it, and see what happens 🫡

*The only “off limits” foods should be ones that are rotten, spoiled, you’re allergic too, or you simply don’t enjoy ✅

02/18/2024

A single number rarely tells the full story.

You’re much more complex.

02/03/2024

Stealing a quote from one of my clients here…

“Cannot see the forest for the trees”

What’s that thing (that singular tree) that you’re hyper fixated on that’s hindering you from seeing the whole forest? Is it that one area of your body that you’re unsatisfied with?

Give yourself some credit. I’m sure your forest is flourishing 🌲🌲🌲🌳🌲🌲

PS: having a 6-pack doesn’t mean you’re healthy… AT ALL. In fact, not having a 6-pack just means you’re human, so congrats on being a human 👏

01/24/2024

🎶 I can’t, get no, satisfaction… (get it… like the song?)

But you CAN make satisfying meals if you know some basic nutrition principles!

What makes a meal satisfying? Well, there’s a physical component and mental component ⬇️

To achieve physical satisfaction:
- Carbs
- Protein
- Healthy Fats
- Fiber

To achieve mental satisfaction:
- Varying textures (crunchy, crisp, chewy)
- Complex flavors (sweet, salty, acidic, umami)
- Differing temperatures
- Eating what you ENJOY

For example (cuz examples are FUN): let’s ELEVATE a bowl of oatmeal 🥣

😔 Sad Oatmeal
- Cooked oats (carbs, fiber)
- Fruit (carbs, fiber)

😎 Rad Oatmeal (or Roatmeal)
- Cooked oats (carbs, fiber)
- Frozen fruit (convenient, fun temperature difference, carbs, fiber)
- Walnuts (healthy fats, protein, fiber)
- Chia seeds (healthy fats, protein, fiber, fun crunch)
- Ground flax (healthy fats, fiber)
- Greek yogurt (protein, fun temperature difference)
- Honey (carbs, satisfying sweetness)

So many little things you can do to make a meal more satisfying, both physically and mentally!

01/22/2024

Have you ever needed a one stop shop for everything nutrition? 🍎

Well, the wait is OVER! Check out my brand new website for services, recipes, and more! (Link in bio)

Huge shoutout to for designing this website! It’s so user friendly, efficient, and informative, and I’d highly recommend their services!

01/18/2024

We all know food provides the energy and nutrition we need to keep going…

BUT

I think sometimes we forget that food is SO much more than just energy and nutrients….

Food…
- Provides nostalgia
- Provides comfort
- Brings people together
- Gives textural satisfaction
- Gives mental satisfaction
- Reinforces traditions and heritage
- Provides an outlet for creativity
- Is in abundance for some
- Is scarce for others

Just a good reminder ya on this BEAUTIFUL THURSDAY 👌

08/06/2023

Pictured above are two smash burgers made with 80/20 ground beef, regular Mayo in the sauce, and white buns. Not 95/5 lean ground beef (which is dry af), not Greek yogurt (which doesn’t even compare to mayo), and not whole wheat buns (do I even have to explain why white bread is better in this case?)

This is just a reminder that you don’t have to “healthify” every recipe.

I’m not hating on the people who make burgers with 95/5, Greek yogurt, and whole wheat buns! If that’s your jam, then hell to the YEAH! But don’t feel like you HAVE TO do this to your food for it to be “better” for you!

Eat the foods that you enjoy eating, limit the foods you don’t enjoy eating, and cut out the foods that are medically necessary to do so. Period.

03/30/2023

Question Your Sources 💻

We live in a time where followers and clout give you more credibility than true credentials. Quick google searches and TikTok videos are enough for some people…

I urge everyone to be analytical of where they’re getting their health information from.

Question your sources.

Anecdotal stories, your best friend, and anyone with confidence can surely be convincing in their advice, but it doesn’t mean they’re right, or that it is the CORRECT advice for you.

Be your own advocate.

Tips to getting accurate health information:
- Ask yourself what their credentials are whether talking in-person or reading an article written online
- Do their credentials give them expertise in the area you’re searching for?
- Generally, websites ending in .gov, .org, and .edu are credible
- Question who funds/sponsors the information presented (biases and agendas are real)
- Look for current information (within 3-5 years generally)
- Stray away from health advice that promotes quick, easy fixes

03/25/2023

Challenge Yourself.

I’m not gonna sit here and act like I challenge myself everyday… I definitely enjoy propping the feet up and getting lost in the sauce (aka scrolling too long on the ol’ cellular device).

But, it does feel good to challenge yourself and try new things (duh Chase).

I’m currently challenging myself to do push-ups every day, which honestly makes me feel super accomplished once I’m done, and I actually feel like it’s finally becoming habitual (even though it’s only been a week 😅).

So, I’m curious how y’all challenge yourselves! If you feel so inclined, let me know what activity you do that’s consistently challenging!👇🏻

…and if you’re not challenging yourself at the moment, well, that’s cool too because sometimes being comfortable is just fine 🤙🏻

02/11/2023

For those of you who struggle with moderation❗️PLEASE READ THIS❗️

Moderation is almost a BUZZ word at this point… it gets thrown around, even by myself, but what does moderation actually mean?

Moderation defined: the avoidance of excess or extremes (but what are extremes in the world of food?)

Here’s the problem: moderation is super subjective. I could (and recently did) smash an entire pint of Ben and Jerry’s ice cream.
- Do I do this often? No.
- Do I personally see a problem with it? No.
- Would most people consider it moderation? No.
- Do I care? No.

Moderation generally implies that you need to eat LESS of a certain food that you typically eat A LOT of and genuinely ENJOY. This can lead to depravation and guilt. What’s the point of feeling so bad about foods that make you feel so good? That’s some bullllllll sh*t if ya ask me.

So what do we do?
1. Make sure you’re eating consistently throughout the day (typically every 3-4 hours) to avoid large swings in appetite.
2. Up your snack game to include carbs, protein, and even healthy fats to promote satiety.
3. Eat what you WANT, but add what you NEED (ex: I want chips (carbs), but I know I could smash this whole bag cuz it won’t fill me up, so I’ll ADD beef jerky (protein) and nuts (protein and healthy fats) cuz I NEED it to feel more satiated).
4. Allow yourself to have that “treat” more often than you think. The more you blow off your cravings, the more intense they’re gonna get.
5. Pre-portion chips, nuts, ice cream, etc. When the whole bag is in front of you, it’s easy to over-eat.
6. Understand you’re human and we’re wired to crave mentally satisfying foods 🤷🏻‍♂️

All foods fit, especially comfort foods 🍦🍪

01/01/2023

While I don’t believe in New Year’s resolutions, I do know that most people have heightened levels of motivation once the new year starts… which we should all totally take advantage of.

I’m really just making this post so we can all share some goals we have for ourselves in the new year. If you haven’t written them down, or even thought about them at all, let the comment section be your place to write them out.

I promise you, once you put them out into the universe, you will either consciously or subconsciously start living in a way that slowly moves you closer to achieving those goals.

Here are mine:
- Journal every day using the “Five-Minute Journal”
- Be consistent about taking 3 OTF classes per week (one of them being a green day)
- This one might be a stretch, but I thought it would be fun to go on 52 different hikes this year 🤷🏻‍♂️

Can’t wait to hear yours if you’re willing to share!

12/30/2022

As this year comes to an end, I just wanted to take a second to say thank you to everyone who has put their faith in me as their Registered Dietitian.

Even if it was in a small way, I hope I’ve helped each and every person I’ve consulted with this year!

I hope my passion for food, empathy, and pop tarts has been apparent in our conversations, as I genuinely enjoy having these one-on-one conversations!

If you need some direction with your food choices going into 2023, please don’t hesitate to reach out 😎

11/24/2022

Thanksgiving Derailment?

First of all, you’re not a train, but I do still like the word derailment.

What you eat on any particular day doesn’t derail you. What truly derails you is the FEELING of derailment, which tends to lead to more extreme behavior to correct/fix said FEELING.

SO, just know that if you feel uncomfortably full today, you’re alongside 99% of people.

Like, come on. It’s the one day out of the year you get like 5 different pie options.

Have fun, unbutton your pants, and dig in.

11/22/2022

Tuesday reminders. I do these for myself too….

1. You only have two useable hands even if your mind wants you to have 4 or 6. One thing at a time.
2. Your mind is much more powerful than you might know (so…. try to be positive).
3. Stop spreading yourself so thin. Channel your inner frozen butter on toast or something; that slab ain’t going anywhere.
4. It’s okay to not be doing something every damn second of the day.
5. You know yourself better than anyone else.
6. Just do the next right thing.

11/17/2022

Wack Wednesdays: All or Nothing Mindset

So many people I know have an “all or nothing” mentality. This mindset is closely related to being a perfectionist in a lot of ways. I think most people are a little guilty of this.

Things you might say/think if you have this mindset:
- I’m either really good with my food choices or really bad. There’s no in between.
- I’m giving up added sugars for November (restriction makes the heart grow fonder, just sayinnnn)
- I’m gonna try keto and just see what happens 🤷🏻‍♂️
- I can’t believe I’m doing all these things and my weight went up 2lbs today

These type of people also expect results FAST… like…. as fast as flipping a light switch on, and when they don’t see results, they are nothing but a failure. News flash: it takes years to SEE results, but doesn’t take years to FEEL results (did someone say “non-scale successors”???)

At the end of the day, this way of thinking basically makes habit development impossible and is honestly just detrimental to your well-being. You’re never doing enough, you’re either succeeding or failing, and you’re either feeling really good about yourself or really bad.

How to stop this way of thinking (it ain’t easy):
1. Stop beating yourself up for eating things that taste good and that literally cause a physical release of dopamine in your brain that you CAN’T control.
2. Try to live in 80/20 instead of 100/0. Be intentional 80% of the time, but understand that 20% is out of your control.
3. Don’t label foods as “good” and “bad” because all foods have a purpose physically and psychologically.
4. Realize that you’re probably doing way more good than you give yourself credit for.
5. You ain’t perfect, and you never will be.

09/25/2022

I have the coolest clients ever. About 4 months ago, I learned that my client, Cassandra Barrett, loves to create pet art. Well, this morning we were scheduled to follow up, and she walks in with this MASTERPIECE. I was absolutely speechless. This is probably the coolest gift I’ve ever received, and it was just that, a GIFT; she didn’t ask for anything in return. I’m just so impressed and grateful. This will be with me forever. Had to share.

Cass doesn’t have Instagram, but you can follow her on Facebook! Super talented, humble artist.

09/17/2022

Silly Saturdays: “Chubby” Areas

Simple question: what sucks more?

Option #1: spending your 20s, 30s, 40s, and 50s worrying about your chubby areas and yo-yo dieting and/or restricting your food choices to get rid of them?

OR

Option #2: Accepting your “chubby” areas as normal? Cuz they are….

Answer is simple to me 🤷🏻‍♂️ Being healthy doesn’t mean LACK OF “chubby” areas. We all got em.

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Videos

Whachu know about BALANCE? ⚖️ It’s a key concept in nutrition! Eating balanced meals and snacks helps to increase satiety and ensures you’re getting MOST of nutrients you need on a daily basis 🫡 What can you do to create a more balanced meal? Let me know in the comments if you feel so inclined 😎 Thanks @_jillian_29 for filming and editing!

The BEST chili ever I swear…. 🌶️ I love chili. It’s just so easy and comforting and filling, and that’s just about all I want from a meal right now with this weather. I hope at least one of you makes this, enjoys it, and let’s me know how they liked it! I’d be #satisfied with that. Ingredients: - olive oil (for sautéing) - 1 whole yellow onion - 1 lb lean ground beef - ~3 cloves of garlic (or more…. can’t go wrong) - 2 1/2 Tbsp chili powder - 2 Tbsp ground cumin - 2 Tbsp sugar - 1 Tbsp smoked paprika - 1 1/2 tsp salt - pepper to taste - 2 Tbsp tomato paste - 1 15oz can diced tomatoes with green chiles - 8oz tomato purée - 1 16oz can of red kidney beans (I used the beans canned in mild chili sauce) - 1 1/2 cups beef broth Instructions: 1) dice onion with ski goggles and sauté with olive oil for ~5 mins 2) mince garlic and throw in with onion and sauté ~2 mins until fragrant 3) in a separate skillet, BROWN the beef. Emphasis on the BROWN (that’s where the flavor is… this is not a joke) 4) once beef is cooked, add to onion/garlic mix 5) combine dry spices, sugar, and salt and pepper, add to mix, and stir 6) add tomato paste, diced tomatoes, tomato purée, and kidney beans and stir 7) add beef broth and stir 8) let simmer for ~30 mins for flavors to meld (trust me, it makes a difference) 9) top with whatever floats your boat (avocado, cheese, sour cream/Greek yogurt, crispy bread, etc) Enjoy with or without ski goggles, idk 🥽

Motivational Mondays: JUST DO IT I’m gonna put on my Captain Obvious hat real quick. Now with my hat on, I shall say, “if you want to change, you have to change your habits.” It’s so obvious, but so hard. I get it. First step is just accepting the way things are. Next step is realizing that it’s most likely going to take a while. Most important (and hardest) step is just starting. JUST START. What are you going to start this week that you’ve been wanting to do for a while? I’d love to hear down below👇🏻or in a direct message. I will hold you accountable and that’s a PROMISE 😎

I religiously tell my clients to try just ONE new recipe a week. Schedule that night in your calendar just like you’d schedule anything else 📆 This Mediterranean inspired, veggie-packed, Greek orzo salad with feta really hits the spot! 🫒 This pasta salad makes a great side dish to grilled salmon/chicken or even by itself as a healthy snack! Lemon vinaigrette: 🍋 - 1/3 cup olive oil - 1 clove of garlic minced or pressed - pepper to taste - juice of one lemon Rest of salad: 🥗 - 1 1/2 cups cooked orzo - 4 oz crumbled feta - 1 cup drained and rinsed chickpeas - 1 cup quartered cherry tomatoes - 1 cup cubed cucumber - 1/2 cup diced red onion - 1/2 cup sliced kalamata olives (or any olive you like) - 1/4 cup chopped fresh parsley - 1/4 cup chopped fresh basil Directions: 1) shake (or whisk) vinaigrette ingredients together and set aside. 2) Add rest of salad ingredients together in a big bowl, top with vinaigrette, mix, and enjoy!

If you don’t salt bae your salt, do you even salt? These cookie dough protein bites are fire and yet another healthful way to satisfy that sweet tooth we all have, or fuel yourself before an OTF class. You can batch make a bunch of these on a Sunday night, freeze them, and enjoy them all week for a sweet and nutritious treat! What you’ll need: - 2 1/2 cups old fashioned oats blended (or 2 cups oat flour) - 1/3 cup protein powder (we used chocolate) - 1/2 cup of your favorite nut butter - 4 Tbsp maple syrup - 2 tsp vanilla extract - 1/2 cup milk (we used almond milk) - Optional (but not really): 1/3 cup dark chocolate chips. These are too easy to make. Just throw all the ingredients together (besides the chocolate chips) into a large mixing bowl, mix until cookie dough consistency is achieved, and then toss in the not-so-optional chocolate chips! This recipe should make ~12-14 balls! If the dough is a little sticky, just wet your hands or stick mixture into fridge for 10 mins before rolling into balls! Keep in the refrigerator or freezer. I’m sure they won’t last for more than a week 😊