Elena Toumaras, MS, RD, CDN

Elena Toumaras, MS, RD, CDN dietitian, mama and business owner on a journey of self love and spreading it like confetti!

We all have questions, concerns and down right mysteries in regards to our bodies to which we need answers to, you and I alike. Here we can learn, inspire and grow as we answer these questions and achieve compleat health--of the mind, body and spirit.

This is NOT a let me show you what a dietitian eats post. This is a "new me" vs. "old me" post.Old me would have eaten 1...
11/23/2021

This is NOT a let me show you what a dietitian eats post. This is a "new me" vs. "old me" post.

Old me would have eaten 1 half of this for breakfast - to save on calories, time & enjoyment. As a dietitian, I saw food purely as fuel and ignored many other aspects like what I WANTED & what my body NEEDED. I thought I was doing it right until I discovered Intuitive Eating and my whole perspective changed.

Every day I hear COUNTLESS statements (mostly from women) that discount how they feel and what they need. We ignore hunger and fullness cues, cravings all in the name of "health". And I used to do that too - put agave on instead, almond butter instead of peanut butter, organic instead of non-organic, less instead of more, water instead of food.

The new me checks in with herself, decides what flavors she wants, how much she may want and explores new foods & recipes (many of which are not "low calorie", "low fat" etc etc 😮)

Check out last night's episode of .wellness where we discuss this a bit more and go into the importance of remembering food is not your enemy, especially as we head into the holidays. Its a journey and one we can all be on together 💚

Honoring your health means honoring your body. Treating your body with respect, which means remembering there is no ONE ...
08/25/2021

Honoring your health means honoring your body.

Treating your body with respect, which means remembering there is no ONE “cookie cutter” approach to your nutrition. We are all unique, diverse, beautiful individuals with different needs.

Treating your body as your temple. Which means we begin to reconnect with our bodies and build a healthy relationship with her. Which means we have an open communication with her, truly listening to what she needs. The more that we can listen to our bodies, the more we can listen to what it truly needs and provide it with exactly what it needs.

Sometimes it may be that you are hungry for a deep conversation with someone who can listen to you fully. Perhaps you are needing a sweet hug. Or perhaps you are craving the comfortable memories of that chicken soup your mom used to make.

Remember, there are so many types of nourishment, be sure to provide all forms to your body, mind and soul in order to honor your health!

I like the definition from WHO of wellness “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity (illness).”

Let’s make sure we honor our health by honoring all these parts of us which makes us whole!

So many times we feel guilty for not going to the gym. We feel like we should be going x amount of times.But have you as...
08/18/2021

So many times we feel guilty for not going to the gym. We feel like we should be going x amount of times.But have you asked yourself:
Do I like and enjoy going to the gym? Or do I simply feel like I should?
Are there other types of movement that I truly enjoy, but feel like is not enough or not “burning enough calories”?
If the gym is the last place you want to be, forget intense and militant exercise. you have full permission not to step in one ever again!
Shift your focus to how movement feels in your body. If you like yoga or Zumba or hiking, do it!
When you move in a way you actually enjoy you will more likely be able to do it more frequently, without having to drag your feet!
Can you see the benefit of doing what you love?
Focusing on HOW you feel from working out - such as energized, more focused, happier, instead of how much MORE you should be exercising, is key. We have been talking so much about intuitive eating but intuitive and satisfying movement is also so important. It helps us nourish our body, mind and spirit.

Let’s get moving and grooving and don’t worry about how many calories you burned. If you love the exercise you are doing and focus on how you feel after it!

Join on this conversation on our live tomorrow at 7pm!

Would you like to get a reminder? Sign up to get email reminders and more juicy content! Link in bio

How many times have you looked in the mirror as a teen or even now and wished your body frame or shape was different? I ...
08/11/2021

How many times have you looked in the mirror as a teen or even now and wished your body frame or shape was different?

I know I did.

From a young age, I remember wanting to have the body type that all the pop stars had.

Diet culture makes us feel like there is only ONE ideal shape when it refuses to recognize actual genetic differences that are simply unchangeable. Just how if you wear a size 8 shoe, you won’t be able to fit into a size 6 shoe, it is just as important to understand there are genetic differences between our body shapes and sizes.

We are all worthy and if we reject the diet mentality, and we can recognize and accept the beauty in body diversity we can all start to feel good in our own skin. Your body does amazing things every second of the day and deserves our respect.

How would you show up in the world if body negativity didn’t exist?

I want to see your fullest expression here and I don’t want body image to get in the way of showing up here!

Join us tomorrow night at 7pm as we dive into this more and help you on this path of true respect and honor for our bodies, no matter what shape or size. Watch live on Instagram Join us live .toumkamp & Facebook at S. Alberti

How often have you woken up feeling guilty, disgusted because you ate emotionally the night before?We as women have not ...
08/04/2021

How often have you woken up feeling guilty, disgusted because you ate emotionally the night before?

We as women have not been taught to have a healthy relationship and healthy expression of our emotions. We are so disconnected with our needs and desires that we end up suppressing them through food.

Then again we think we are the problem.

It is time that we as women get connected to and be able to express our emotions, our needs and our desires in a healthy way so we can get what we truly need rather than a quick fix that only makes us feel good in the moment but does not resolve the issue and it actually makes us feel worse.

If we do not know what we need and want, how can we take care of ourselves? This is what it is at the root of emotional eating.

Join our conversation tomorrow night at 6pm on Instagram .toumkamp & Facebook at S. Alberti

Get your emotional eating guide by signing up with the link in our bio!

When his first words at 6:55am are "TEDDY GRAHAMS AND PEANUT BUTTER" 😴😴
08/03/2021

When his first words at 6:55am are "TEDDY GRAHAMS AND PEANUT BUTTER" 😴😴

Question: Are you able to recognize when you just starting to get hungry or do you only feel it when you become “hangry”...
07/14/2021

Question: Are you able to recognize when you just starting to get hungry or do you only feel it when you become “hangry”? When you just can’t wait any longer and eat anything on sight without even feeling satisfied?

With so many messages to eat less, diet culture teaches us to question our hunger and suppress it.

We think “I shouldn’t be hungry right now” or “I shouldn’t eat now”.

Can you relate?

Just like our bodies know when we need sleep, our bodies also know when we need food.

Getting in touch with our bodies and reconnecting with our body cues will be one of the best tools to help you maintain balance.

The more we are aware of how our hunger feels, we will start to trust it and listen to it more.

How does your mood changes when you’re hungry?

Tell us more below!

Join us tomorrow LIVE on Instagram & Facebook at 6pm *NEW* TIME just for this week!

How much do you think diet culture affects you? Until we really think about it and dissect it, most times we don't reali...
07/01/2021

How much do you think diet culture affects you? Until we really think about it and dissect it, most times we don't realize it affects WAY more than we give it credit. Diet culture keeps us small - we constantly question our worth and that doesn't just translate to our body and weight, but many other aspects of our lives. Join .wholeheartedlywell and I tonight as we talk about how we can escape the diet culture trap and live a more authentic life 🧡 see you all tonight 7pm EST!

After an awesome IG live on Intuitive Eating 101 a some months back, we became inspired to continue spreading this messa...
06/29/2021

After an awesome IG live on Intuitive Eating 101 a some months back, we became inspired to continue spreading this message stronger and louder. For the next few weeks, we will be coming to you live on Instagram every Thursday night at 7pm to talk about the 10 principles of Intuitive Eating. Dismantling diet culture and helping others stand in their authentic and powerful selves is our passion and we are so excited to be sharing this all with you. Set a reminder for our first live this Thursday! Plus all who attend will be able to get a worksheet freebie to help start that work. You in?

this is not 1 of those, eat whatever you want and burn it off with this many burpies post. this is an ENJOY YOUR DANG TH...
11/26/2020

this is not 1 of those, eat whatever you want and burn it off with this many burpies post. this is an ENJOY YOUR DANG THANKSGIVING WITH THE PEOPLE YOU LOVE AND SOME AMAZING FOOD WE USUALLY EAT ONCE A YEAR post 😄 it's 1 meal. it's 1 day. 2020 has brought on a lot more to worry about than how many calories we are "over" consuming today - just enjoy, savor the tastes and memories you are making.

SO pumped to launch out series on, Speak Wellness. Join .fitness and I as we talk anything and everything health and wel...
10/14/2020

SO pumped to launch out series on, Speak Wellness. Join .fitness and I as we talk anything and everything health and wellness! Make sure you tune in for our first live on October 28 at 7pm EST on body image and optimal wellness 🍏🧡

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