True Nourishment - Fuel your Body, Feed your Soul

11/23/2022

Cleveland friends- guess who will be on with tonight at 6:30pm?! I was interviewed a few weeks ago about this “almond mom” trend. Stay tuned for the clip- or you can livestream by clicking the link below in the comments. 🎥

11/18/2022

📣 Attention mamas 📣

🎉 You’re invited to our brand new “Joyful Food + Body Legacy” Mama FB Community 🎉

🌱 This free group is an amazingly supportive space where we are gathering to support each other in breaking the intergenerational cycles and cultural messages of body and food control. 🌱

✴️ So many of us have been passed down a narrative that we, as women, must maintain a body size and appearance that is pleasing to others. We unconsciously divorce our own needs and desires in order to fit into what we believe is needed in order to fit in (and fill our need belonging). ✴️

💓 It’s time to model a new paradigm to our children. We, as mothers, can show our children what loving our bodies looks like, just as they are. 💓

👏🏻 I’m so excited to be guiding moms in this revolutionary exploration of how we can be a positive model around our relationship with our bodies in food. We are all imperfect mamas ready to grow and learn together. 👏🏻

🔥Invite your mama friends and anyone else you’d think would like to join in this journey. Facebook group link below 👇🏼

11/16/2022

⚔️Meal times can be a toddler’s battle ground for control.

🥵 I imagine that all mamas to toddlers have experienced this frustration at the dinner table at some point.

🌀Maybe you hear yourself everyday saying things like:

▶️ “Eat four more bites than you can be done.”
▶️ “You can’t leave the table until you’ve eaten some chicken.”
▶️ “Eat your vegetables then I will give you dessert.”

🛑 These are all subtle ways that we’re asserting OUR control over what is truly our child’s choice.

♻️We can’t *make* them eat anything. We can try to manipulate, punish or bribe, but that never feels good (nor creates lasting healthy habits).

📣 Enter… another option.. 🎉

❓ Have you ever heard of Ellyn Satter’s (a wonderful social worker, dietitian and human being) “Division of Responsibility” for feeding ❓

❕I LOVE how simple it is (not necessarily *easy*, but it is simple) ❕

🔆 Parents are responsible for:

✅ WHAT food is offered to their children (at least three different foods; with at least one you know your child usually eats)
✅ WHEN it is offered (regular meal times)
✅ WHERE it is served (dinner table, picnic?, etc)

👧🏼 Children are responsible for:

🔸HOW MUCH/WHETHER they will eat what’s served. Based on what’s being offered, they get to decide what they want to eat and how much.

✨ I know this requires a big leap for most parents and huge amount of trust in our children’s bodies (and cultivates their own trust).

🌱 But the benefits of having a child cultivate a positive relationship with food and taking the control battle out of eating is SO worth it!

✴️ This will be the first post of a series opening up this idea. What challenges do you find at the table with your toddler❓

11/16/2022

✨ It’s time for us as mothers to show our children what loving our bodies looks like, just as they are.

🔥 And we are up against a lot (both internally and externally)- there is no doubt there!

🤯 Did you know that The U.S. beauty industry generated $22 billion in 2021, a 30% increase in dollar sales, versus 2020, according to The NPD Group?!

🌱It’s time to model a new paradigm to our children. 🪷

11/10/2022

Part 2…

🌸 Can you imagine what it would feel like to live in a body that feels like home?

💚 To have a loving relationship with your body and know that no matter what size or shape your body takes, your worth doesn’t change.



🌀Your beauty, your worth and your value can be felt ALL the time - through all stages and phases of life. 



🔅Of course, there may be times when we’re invited in by life to have a particular therapeutic food focus, but this comes from a place of love and care, not punishment. 


💠 I have had SO many conversations over the past few years of women (and some men) who are working through their complex relationship with their bodies and food and want to pass down a different story to their children.

🌱And so… the Joyful Food and Body Legacy creation has been born! We are gathering as a community of imperfect parents who are wanting and willing to grow into confident food and body leaders for our children. 



🪷 I am in the midst of putting together a program for moms and there will be an active Facebook community for those interested. 



🌹 In the meantime, if you feel called to learn more about how to support yourself and become the leader for your children - join my new IG page 💓

11/02/2022

🌸 It's been a very quick two months since I've posted on social media, and there's been a lot brewing.

❇️ As I became a mom (almost 3 years ago now), I have been invited into more and more conversations around how we (as moms especially), can help model and embody a healthy relationship with our bodies and food.

🌀 Many of us moms have some healing work to be done before we can lead our children.

❎ The main cultural narrative that has been passed down to us from generations before is that we, as women, must maintain a body size and appearance that is pleasing to others. We unconsciously divorce our own needs and desires in order to fit into what we believe is needed in order to fit in (and survive!).

‼️ Sometimes we've gotten very direct messages (like from family, friends or other close circles) about the size and shape of our bodies and other times there are more indirect messages that seep into us from all of the ads, TV shows, movies and magazines that surround us.

❕Have you heard about the stories going around (I just learned)? What an amazing movement to bring to the forefront of our awareness some of the damaging messages that we've received!❕

🌀I'm not into blaming our parents, they received their imprints and did the best they could. And these imprints we've received... they're not our fault, yet I do see an opportunity and invitation to hand down a new legacy to our children. One that includes supporting our children's FULL health - body, mind + spirit. ✨

💥 If you're ready to learn more, stay tuned for part 2.... 🎉

09/02/2022

😋 post number 3.

💫 is our go-to chocolate chip when baking.

🦋While I don’t love just eating these plain for a snack (they have a little bit of a waxy texture when eating them plain), they are perfect when using in baked goods.

👏🏻They have 5 grams of fiber which is pretty amazing for chocolate chips!


 🟢 We gave them an 8/10 on the sweetness scale… and while they have NO added sugars, be careful because sugar alcohols can cause GI issues if too much is eaten (yes, read diarrhea). 😵‍💫

▶️ The net carbs on these chocolate chips is just 1 gram per tablespoon (serving) which is great when trying not to spike blood sugars. 

🍫 These were also found at 🎊

08/05/2022

😋 post number 2 😊

▶️ is another one of our favorite chocolate staples in the house.

🟣 We are not following a keto diet, but we do love and appreciate the lower sugar content.

✳️ We gave the sweetness a 7/10 and enjoy the crunchy texture. It has a vanilla taste to it, along with 3 grams of protein and fiber.

👏🏻 Overall I’d say these bite sized chocolates are a bit sweeter and have a distinct crunch compared with last week’s chocolate.

🍫 These were also found at . Stay tuned for week #3 🎉

07/29/2022

presents… a chocolate taste test, trialed by myself and my husband Erik 🎉

🍫 I will be releasing three of my favorite chocolate finds, one each Friday for the next 2 Fridays.

🌀 Chocolate #1 - (these were found at ).

✳️ These bite sized treats are impressively sweet with NO sugars and 14 grams of fiber. They’re made with only three ingredients: cassava fiber, cocoa paste ad cocoa butter. 

✨ I’d say they’re about a 5/10 on the sweetness scale and have no aftertaste. They have a smooth mouthfeel, although there is a little bit of waxiness.

💟 Overall, I’d give them a 9/10 and would highly recommend them to any chocolate lover.

07/26/2022

✳️ Today marks my 1️⃣5️⃣ year anniversary as a Registered Dietitian (RD)! 🎉

🔴 Fifteen years ago today I took my RD board exam after over 1200 hours of clinical hours and 4 years of coursework.

🔹My career has been a continual evolution, just as my personal journey has been.

🟣I’ve worked in so many different settings:

♻️ 2 year internship @ Hamot Hospital in Erie, PA

✴️ My first official job as a Pediatric Clinical Dietitian at Loma Linda University (in CA)

💥 Running weight loss clinics Sacramento Naturopathic Medical Center and in Folsom with Dr. Tobalina

✨ In early intervention with both Delaware County (PA) and Sac County Office of Education (CA), both doing in-home visits and working as a Preschool Consultant

🌺And of course.. running my own private practice, supporting women and men to heal their relationship with their bodies and food, for the past 11 years..!!

🌻 I have the *best* job in the world, and the content I coach, guide, support and educate on has shifted as much as the different positions I have held.

⚡️And… I’ve been guided to introduce a new offering, the perfect synthesis of all my experience so far. Stay tuned for what’s next …. 📣

07/21/2022

We are SO much more than a number on a scale ✨💕

06/23/2022

✋🏽Who else loves bone broth? ☕️

🔹 It has been such a supportive part of maintaining my health for the past decade.

▶️ Gelatin has been shown to support not only the gut lining, but also cartilage/bones, skin, immune system, heart and muscles.

🔅 Bone broth has two particular amino acids - proline and glycine - that the body uses to make it’s own collagen.

🌀I love to nourish my body using food. Especially after growing and giving birth to two babies and breastfeeding in the past two years, my body needs all the support it can get 😅

🔸While I enjoy making my own bone broth, I also don’t always prioritize the time in the kitchen. I’m a huge fan of when I don’t make my own.

✳️ Nope, not a paid ad. Just wanting to give you the to help support you amidst your busy and full life.

06/21/2022

▶️ What does your nervous system have to do with your health?◀️

🔅 I’m so glad you asked 😉

❓If you’re experiencing:

🔹difficulty losing (or gaining) weight
🔸chronic digestive troubles
🔺high/low blood pressure issues
🔹chronic anxiety/ depression
🔸high glucose levels
🔺chronic infections

♻️ These could all be signs of a dysregulated nervous system.

⚠️Yes, we’ve all learned back in high school science class that we have the capability to go into fight, flight or freeze - but it’s SO much deeper than that.

🌀Instead of just fluctuating in and out of these states, we can actually be *living* in these low level (or high level) states for prolonged periods of time.

❌ And there are real long-term symptoms in our body that can be caused from being in these prolonged states.

✳️ Our nervous system affects *all* of our organs, including our heart, digestion, eyes, ability to store/burn fat, reproduction, and SO much more.

1️⃣ Learning to regulate your nervous system is step #1 in creating long-term sustainable health. ✨

06/19/2022

💚💓

Shelly Robinson - Raising Yourself ❤️

06/16/2022

💚

One thing you learn when living within grind culture is how to just move on and disembody. You just keep going and ignore your need for rest, care, reflection, space, time, grieving. We will have to craft out portals of our own to do this. The big question is: when will you begin to accept what is happening in our culture and how we will not be able to emerge from it whole if we don’t slow the hell down?

06/15/2022

A great read 💓

Many parents are trying to foster healthier ideas about food and weight than the ones they grew up with.

06/14/2022

🔥 The deep work that shifts your life and health doesn’t happen by accident.

✅ It happens on purpose. With focus, with intention and usually… by pushing your edges and growing.

💠It takes time, energy and resources to create this kind of change.

🌀If you feel resistance, it can be a great opportunity to lean in.

❎ Is it fear talking? Is it fear of “not enough” (money, time, etc)?

❓Are you ready to walk through to the other side of some self limiting beliefs?

☀️ YOU ARE WORTH IT! 

💟 Everyone wins when you heal your relationship with food and your body. 

🪷 Not only do you get to feel better, more deeply nourished and present.

🌹 Your children (and grandchildren) will no longer inherit it.

⭐️ If you’re ready (or feeling pulled and hesitant), I’m here for it.

🌱 For all parts and pieces of you.

🎉 We start tonight!

06/13/2022

Imagine waking up refreshed in the morning. Rising before your alarm clock, popping out of bed and feeling enthused and ready to start your day. 

You hop in the shower and smile at yourself in the mirror. You recognize it's been a journey to fully accept and appreciate your body, but here you are, right now, with not a thing to change or "fix." Your inner critic no longer runs your internal world. 

You've been consistently active, eating well and feeling deeply nourished and relaxed. 

You feel like you have ample time to get the things done in your day that are important to you. You are present, relaxed and eager for your day.

You have the energy to keep up with your kids, your grandkids AND your social calendar. 

Healthy meals are quick and easy. You feel so relieved that you no longer are carrying guilt or shame around the thought that you "should" be caring for yourself differently. The worry, shame and guilt of not doing the things you're wanting and needing to do is GONE. You know you can trust yourself and that you feel fantastic.

Does this feel like your current daily life? Does this feel like a possibility for you?

For many women (and men) that I coach, these are the shifts they see. They find more energy and healthy habits that are easily attainable. 

"The Befriend Your Body Program helped reprogram toxic habits and thinking, allowing me to approach my body and mind with a sense of compassion and inquisitiveness. I have found greater energy, less stress and rekindled my passion for food. I am able to incorporate more mindfulness in daily activities, regularly check in with how my body and mind feel. This class helped me reinforce that food is a source of nourishment and adventure rather than a source of stress." - KS

You have several different ways you can join us, depending on your wants/needs and budget. Reply back with questions or schedule a free call if you're ready for to start your health transformation!