Hello! I CAN NOT believe that it is September already! Where did August go? Is it just me or do the months seem to be flying by?

Remember last month I mentioned being in a constant state of sweatiness as a perimenopausal woman in North Florida Summer and being so grateful for circulating air…well the universe decided to play a cruel joke on me.

Not long after I posted that we lost partial power and with that our AC. Yep, you read that right, partial power. Apparently if you have underground wires lots of rain and tree roots can et in there and disrupt part of the wires! Who knew?! We had 3 window units trying to cool our house in over 100 degree temps. Needless to say it wasn’t super effective. This little beaut was working hard!

We had to wait 8 days before we could get an electrician to come out and do a couple of hours of work which thankfully solved the problem! I only thought I was grateful before for having a home with circulating cool air. I definitely have a new appreciation for air conditioning.

Besides our power debacle, I have been soaking up Summer. We planted a beautiful garden in our backyard…

These beautiful hibiscus were the inspiration. I saw them at the nursery and thought I must create a space for them.

I think I’ve mentioned before here that I am a newbie to plants and gardening. I’ve always considered myself to have a black thumb, instead of a green one. Now that my nest is open and my college fledglings have left, I am learning a lot and loving watching our hard work pay off and watching things grow. Not everything is thriving. Some things are struggling and I am learning from that too. :)

Our open nest is empty again - for now - as of last week, so I’m trying to get comfortable again with the quiet that that brings. Ever heard of the term “momancholy”, the term used to describe the broad range of bittersweet emotions Moms feel as kids grow up and leave the nest.

I am definitely feeling the “momancholy” and trying to get comfortable with the uncomfortable, just like I talk with clients about.

I am finding myself particularly grateful for my work and being able to pour energy into helping the people I work with find some peace and joy with food and their bodies.

Hoping you are staying cool as Summer draws to a close. Here are some things I’ve been reading watching/listening to and cooking that I hope brings you nourishment.

Things I’ve Read

Exercise Like a Wild Thing Loved this piece on changing the way we think and talk about movement and finding more joy in it.

I’ve heard menopause hormone therapy fixes everything. Should I take it? This article apparently ruffled some feathers when it was published. While I love that more people are talking about the menopause transition, all the chatter can get a little loud and confusing. This article brings a dose of reality and evidence to the conversation. Much needed in my opinion. Dr. Jen Gunter thinks so too. In response to this article she wrote about what caused the hubbub and how the menopause gold rush is failing women.

‘I want to stop thinking about my body’ I shared this one with several clients. So many of the clients I see are really tired of thinking about how to manage and control food and their bodies. Maybe you can relate? If so give this one a read.

My Top 3 Focus Areas to Balance Your PCOS Hormones and Feel Better Just like with menopause, PCOS - now called PMOS (I’ll be sharing more on that soon) - advice is rife with misinformation. Julie Duffy Dillon, the author of this piece is a go-to for evidence based information about PMOS. Read this if you have PMOS or share it if you know someone who does.

The Fake Influencers Selling Wellness on Your Feed I was blown away by this. AI fake doctors and influencers taking advantage of people, especially women, selling supplements. What kind of world are we living in? Beware folks! It’s getting tricky out there to know what is real and what isn’t.

Things I’ve Watched or Listened To

Good Hang with Amy Poehler Podcast with Anne Lamott. I love Amy Poehler’s podcast and this one with author Anne Lamott is a great one. A good friend listened to it with her 20 year old daughter and she said something like, “who is this Anne Lamott person? I like her!”

Love the way they both talk about life and living. Need a laugh? Listen to this one!

Like so many others, I was shocked to hear of Dolly Parton’s passing. She just seemed like someone who would live forever.

I was actually in the middle of a client session and my client got a text and neither of us believed it!

I have loved seeing all the old interviews of her. She had such a beautiful spirit. I love that she was a believer without condemning anyone and walked her own path without apology. Here are two of my favorite Dolly tributes I came across.

Things I’ve Been Cooking

My oldest, who just turned 21 by the way, had me over to her new apartment and cooked me dinner recently. She loves my One-Pan Roasted Veggies and Sausage. I have to agree. It’s a good one. She makes it her own by using the veggies she likes and leaving out the ones she doesn’t. It is so cool to see her learning to cook and nourish herself in a way that works for her! Give it a try and let me know what you think!

We took our youngest to college and stayed for a bit. She requested that I make my stovetop ravioli for her and her friend Gabby. So of course I did, to rave reviews! Here’s the recipe.

Easy Skillet Stovetop Ravioli

Ingredients:

• 1 Tbsp olive oil

• 1 pound ground sausage or beef

• 1/2 cup yellow onion, chopped

• 2 teaspoons chopped garlic

• 2 teaspoons Italian seasoning

• 1/4 teaspoon red pepper flakes

• 1 24 oz. jar marinara (I like Rao’s or Mezzetta)

• 1 can Petite diced tomatoes

• 2 cups fresh baby spinach, chopped

• 10 oz. Rana ravioli

• 1 cup ricotta cheese

• 1 large egg

• 1/3 cup grated Parmesan cheese

• 1/2 teaspoon salt

• pepper to taste

• 1 cup shredded mozzarella

• 1/4 cup basil leaves, chopped

Directions:

1. Heat olive oil in a large skillet over medium-high heat. Add chopped onion. Cook until translucent. Add the ground beef or sausage. Cook, breaking up the meat with a wooden spoon until no longer pink. Drain if needed. Return to the stove and add the garlic. Cook for 2 minutes.

2. Stir in the Italian seasoning, red pepper flakes, marinara, and spinach. Cover and let the spinach wilt. Add in ravioli. Mix well. Bring to a boil, then reduce heat to a simmer, cover and cook for 10 minutes.

3. In a small bowl, combine ricotta cheese, egg, half of the Parmesan cheese, salt, pepper and half of the shredded mozzarella cheese. Dollop the mixture over the noodles in the pan. Cover and cook for an additional 5 minutes.

4. Remove lid and sprinkle with remaining mozzarella and Parmesan cheese. Cover and turn off heat. Let cheese melt. Sprinkle with chopped basil.

5. Serve and enjoy!

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You promised yourself today would be the day you cooked a nourishing meal and went for a walk. Instead, you grab whatever is fastest, collapse on the couch, and feel a familiar wave of guilt.

You tell yourself you just lack willpower. But that isn’t the truth.

The truth is that you are running on empty. You don’t have a motivation problem. You have a capacity problem.

Meet Celeste

I want to share a client’s story with you that perfectly embodies how creating capacity can make all the difference.

(She has graciously given permission for me to anonymously share her story.)

Celeste is a 46-year-old mom, wife, and full-time working health professional. She has two preteen kids who keep her busy with a packed schedule of after-school activities.

When Celeste first came to me, she wanted to feel better in her body. She desperately wanted to be more consistent with feeding herself and her family well.

When asked about her relationship with food, she described it as a painful cycle of love and hate. She had tried several different ways to control her food in the past, but she naturally struggled to stick with anything for long.

By the time she reached out for support, Celeste was frequently skipping meals—mainly breakfast and dinner—largely due to her busy, demanding career and chaotic home life.

She genuinely enjoyed being active and knew she “should” exercise, yet she wasn’t moving regularly. On a scale of 1 to 10, her stress level was a flat-out 10. Her body image was at an all-time low, she felt completely overwhelmed, and she was struggling to care for herself.

As a strong-willed woman, Celeste thought she should just muscle through the symptoms of perimenopause and all the things this phase of life brings.

Instead of pushing her to try harder, I encouraged her to get support from a qualified gynecologist knowledgable about menopause who could safely guide her through the menopause transition. Well, she did!

The Shift

The doctor she met with took the time to truly listen to what she was experiencing. Together, through shared decision-making they discussed evidence-based options for managing the menopause transition and the symptoms she was dealing with, including Menopause Hormone Therapy (MHT). She decided to begin a low dose of hormone therapy.

Within days of starting, Celeste felt the difference. Her anxiety improved, and her ability to handle work and life stress got better. She started cooking more for herself and her family and considering what kinds of movement would feel good. She felt a renewed capacity to care for herself that she hadn’t felt in quite some time.

This time, her approach is completely different—it is less about control and much more about caring for herself in ways that feel good and align with her values. Now that she has more capacity she can approach building habits that allow her to feel better in her body and support her health.

The Real Problem: An Empty Tank

The old way of thinking would look at Celeste’s initial struggles and say she lacked discipline and motivation. It would hand her a strict meal plan, a demanding workout schedule, and tell her to “just make it happen.”

Celeste expressed that she just couldn’t understand why she couldn’t follow through. But Celeste didn’t have a motivation problem. She was in a capacity crisis.

When you are navigating the profound neurochemical and hormonal shifts of perimenopause, your body enters physical survival mode. Layering peak career stress and family schedules on top of a fluctuating hormonal baseline can create a perfect storm.

When we are in survival mode everything can feel difficult and overwhelming. Our bodies and minds just want safety. This is what survival mode looks like…

• The Brain Fog Breakdown: Managing a family, a healthcare career, and a complex diet requires high-level executive functioning. When fluctuating estrogen drops your cognitive bandwidth, planning a meal feels like climbing a mountain. Skipping meals becomes a default survival mechanism for a brain that is simply overwhelmed.

• The Stress Paradox: When stress is a 10 out of 10, chronic cortisol signals your body to protect itself. Forcing yourself to do intense movement…or any movement when your nervous system is already redlined feels unsafe to your body. Your lack of movement isn’t laziness; it is your body protecting its remaining energy.

• The Body Image Trap: When hormones shift and sleep is disrupted, our bodies change. Trying to control food to fix those changes creates a toxic “love-hate” dynamic. It adds psychological stress to an already exhausted mind.

The Old Way Pyramid

Like Celeste, many women are stuck in this “old way” of thinking…aka the burnout trap.

In this old model, a woman is told that if she isn’t happy with her body or her health, she must immediately go into fix it mode. This usually involves cutting calories, skipping carbs, and doing intense workouts. Stress management and sleep are treated as afterthoughts—luxuries she can only afford after she completes her already exhausting daily checklist.

Why the Old Way Collapses in Midlife

This “old way” sets us up to fail time and time again. Here’s why…

• It fights biology: It forces a woman to spend massive amounts of willpower on food restriction, while her broken sleep and fluctuating hormones are actively driving up her hunger signals and draining her ability to make decisions and care for herself.

• It adds stress to stress: Constantly telling ourselves we should do this and we should do that and trying to follow strict food rules are perceived by an already redlined nervous system as physical threats. This spikes cortisol even further, leading to more fatigue and deep body image despair.

• It causes the “love-hate” cycle: Because this pyramid requires an empty and depleted body to perform perfectly, it is impossible to maintain. When the woman inevitably crashes from exhaustion, she blames her own lack of discipline instead of a broken system.

Reclaiming Capacity from the Ground Up

Celeste’s breakthrough didn’t come from a place of restriction and willpower. It came from shifting her strategy entirely. Instead of using food and movement as tools to punish or control her body, she is now focused on building her capacity and working with her body instead of against it.

Once your body feels biologically stable and safe, your capacity naturally returns. You don’t have to force yourself to cook or move. When your energy tank is refilled, caring for yourself becomes a natural byproduct of a regulated system, not a daily test of willpower.

Flipping the Self-Care Hierarchy

The diet and wellness industries tell you that health starts with what you eat and how much you move, the old oversimplified mantra of eat less, move more. In midlife, this advice just simply doesn’t cut it. Of course food and movement matter, but it doesn’t have to be about punishment and control.

If you find yourself in Celeste’s shoes—stressed to a 10, skipping meals, and feeling disconnected from your body—it is time to reclaim your well-being and flip the pyramid.

The new empowered way looks like this…

1. Focus on Foundation First: Stop trying to out-diet a hormonal shift and huge life transition. Seek out supportive, evidence-based medical care for perimenopause symptoms. Hormone therapy is not for everyone and isn’t a one-size-fits-all magic pill, but it can bring relief to many symptoms of perimenopause. There are also many non-hormonal and lifestyle options available that can be helpful during this phase of life. You DO NOT have to just muscle your way through.

2. Prioritize Rest and Protect Your Boundaries. That might look like delegating dinner to a spouse or teenager one night a week or establishing a 9:00 PM digital boundary where you swap late-night scrolling for a warm bath or light reading to prepare your mind and body for sleep. It may also mean saying “no” to low-priority obligations to allow yourself much needed down-time.

3. Lower the Bar on Expectations: When life stress is at a 10, your self-care goals must adapt. Lowering the bar on expectations around food and movement in midlife means replacing rigid rules with grace and flexibility. It is a shift from punishing workouts and strict diets to adopting sustainable, compassionate habits that support changing energy levels and hormonal shifts.

4. Add, Don’t Subtract: Instead of cutting out food groups or counting calories obsessively, focus on adding nutrient-dense options like protein and fiber to keep your energy stable. Instead of restriction, focus on what you can add to care for your body. That can look like making time to nourish yourself in the morning before starting your day instead of skipping breakfast or adding in gentle movement that makes you feel good and energized in place of intense workouts.

It is so exciting to see a shift in the conversation and medical landscape surrounding perimenopause and menopause. For too many years, women were told to ignore their symptoms and muscle through their symptoms and exhaustion. Today, more women are seeking real support and medical care through this phase of life. Getting targeted, informed support is important.

Widening our capacity is also key. When we increase capacity caring for ourselves becomes easier and less overwhelming. I’ve seen it time and again with clients. The answer is not to try harder. Instead it is about making room so that you can prioritize your own care and feel better in and about your body.

A Gentle Invitation to Rebuild Your Capacity

If you read Celeste’s story and it resonated, I want you to take a slow, deep breath. The exhaustion you are feeling is real, it is physiological, and it is not a personal failure. In midlife our minds and bodies are doing lot of heavy lifting behind the scenes.

I am a firm believer that you cannot shame, restrict, or force an overextended body, mind, and nervous system into vibrant health.

If you are tired of fighting your own biology and are ready to move away from the “love-hate” cycle with food and your body, you do not have to figure it out alone.

Let’s work together to stop the restriction, quiet the mental noise, and build your capacity.

I would love to explore how we can support your body from the foundation up, so you can feel more empowered and reclaim the energy and consistency you deserve.

Hi! Writing in this space for you is an absolute joy, and I am deeply grateful to have you here. If what I share helps you breathe a little easier around food and your body, the most meaningful way to support my work is simply to share it or subscribe. Your presence and support, in whatever way you show up, truly means so much.

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Hello! Hope you are well and staying cool-ish. I personally feel like I am in a constant state of sweatiness. I have fans in every room and the AC is cranking. Never been so grateful for access to circulating air!

I’ve been thoroughly enjoying having a full house with my girls being home from college. There’s just something settling and right about having all of my people (and dogs, of course) under one roof.

We’ve also gone on a couple Summer trips. The first was around Memorial Day. We took our girls to California for the first time!! We flew into San Diego and hit the San Diego Zoo.

Then spent a couple of days in La Jolla, a beautiful, laid back Southern California beach town where we watched surfers, kayaked in the Pacific Ocean, saw Sea Lions and seals, and watched paragliders launch from cliffs.

Then we went a little further north to San Clemente, another cool little beach town. We spent the last two nights in Los Angeles where we hiked to the famed Hollywood sign, saw the celebrity stars on the Walk of Fame, and walked on Rodeo drive. We shopped a little and ate delicious food.

It has been a while since just our little family unit of four went away together and it was super fun.

A couple of weeks ago my husband and I took a quick jaunt to pick up a new truck he bought. After driving the same old truck for 16 years he finally bit the bullet and got a new ride! He found a deal in St. Louis, MO he just couldn’t pass up. So…we flew to St. Louis and road tripped home. Stopping a couple of nights in Nashville - a first time for both of us. We got tickets to the legendary Bluebird Cafe - an intimate 90 seat venue that has launched the careers of artists like Garth Brooks, Taylor Swift, and Faith Hill.

We were fortunate to see and hear three amazing singer songwriters “in the round”. These talented artists told the personal stories behind their songs and performed some of the hit songs they had written.

Such a cool experience! If you ever get the chance I highly recommend making the effort to catch a show. If you are a music lover too and you are interested you can check out the documentary “Bluebird” where they explore the past and present of this little cafe in a strip mall that has altered the course of music history.

And lastly I spent a glorious couple of days with two of my favorite people at the beach this past weekend. It was a wonderful time of silliness, chatting, fun, and connection that fed my soul and let me full of gratitude.

That’s an update on the fun stuff happening with me lately. Hope you are finding moments of joy and maybe some travel in your Summer too.

I’m breaking from my usual “three things” to share this month. I just had too much good stuff that I wanted to pass along.

Read, watch/listen, or cook what catches your eye and sparks your interest. No pressure.

Hope you find something to help support you in nourishing your mind, body, and spirit.

#1 Things I’ve Read

• What Actually Increases Your Energy? The Buck Institute Just Figured It Out Love this quote from this piece…“No single superfood, powder, or microbiome supplement replicates what a consistent whole-food pattern does across systems. Think pattern, not perfection.”

• When Everyone Has Health Advice, Who Do You Listen To? The “5 Why’s” exercise in this piece is a super helpful one to stay connected to your reasons for adopting certain habits instead of diet culture’s.

• Summer is Getting Whatever Body I Have

• Protein is The Gateway Drug to Diet Culture in Midlife (and social media is the dealer)

• How’s That Whole “Taking Care of Yourself” Thing Going?

• I Was Kind of Looking Forward to Letting Myself Go in My 50s

• ‘Can I Take Hormone Therapy?’ Is the Wrong Question

#2 Things I’ve Watched or Listened To

• Noah Kahan singing Shape of My Shadow, a song he wrote and performs about his struggles with disordered eating and body dysmorphia. People spotlighted his story in this written piece Noah Kahan Opens Up About His Struggles with Body Dysmorphia and Self-Image: It’s a ‘Horrible Cycle’

• The New Rules of Women’s Health with Meghan Rabbitt. This podcast is chock full of valuable information for all females of every age. Award-winning journalist Meghan Rabbitt, shares how her own health journey—from dismissing severe symptoms to discovering a uterus full of fibroids—led her to write a comprehensive guide for women. Meghan reframes menopause as a brain shift, not just an ovarian one, and offers practical tools for navigating medical appointments with confidence.

• Your Body is Not a Project to Fix: Unapologetic Aging with Deb Benfield. Anything Deb says or writes is of value in my humble opinion. In this podcast explores ageism, diet culture, menopause, embodiment, and the radical possibility of aging without apology. They discuss the radical work of trusting our bodies through perimenopause and menopause, even when appetite, energy, and physical needs fluctuate. Great stuff well worth a listen.

#3 What I’ve Been Cooking

I’ve been really into cooking simple, light, refreshing meals. My oldest daughter has been helping too which of course I love.

I know we often think of the crockpot or slow cooker as a wintertime cooking appliance, but it is great for Summer too so you don’t have to heat up your kitchen. Just throw everything in and let it do its thing!

• Egg Roll in a Bowl So easy and so good!

• Pesto Chicken Caesar Pasta Salad I left the romaine on the side for this one so that the lettuce wasn’t soggy for leftovers.

• Magic Honey Garlic Chicken Dinner This one is full of sweet and savory flavors. Everything goes in one dish and comes out deeeelicious!

• Easy Lemon Orzo Salad with Feta One of my Summer staples.

• Slow Cooker Lime Cilantro Chicken Literally put a few ingredients in a crockpot and voila!

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  Thanks for reading Anna Jones, RDN! This post is public so feel free to share it.

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  See you next month!

Hello! I literally feel like I blinked and we are most of the way through May! We spent a few days down in Boca in April and packed up and moved our youngest daughter out of her dorm. We went to a concert down there, saw some old friends, and had some super relaxing beach time.

Seriously hard to believe that her freshman year is over and she is home for the Summer! Our oldest is home for the Summer too. Our house has gone from quiet to very full. As I’ve talked about this whole “open nesting” phase is a wild one.

On to this month’s three things to help support you in nourishing your mind, body, and spirit.

#1 15 Minute Meals for Maycember

In talking with friends and clients I know I’m not alone with this being a busy time of year. I thought I would keep things short and sweet in this edition…so as not to add to an already overstuffed to-do list.

When we get busy and our calendars get packed feeding ourselves can become harder. Busyness and stress shrink our capacity to make decisions around what to eat and make preparing food feel like a monumental task.

Soooo…I thought I would share some truly quick and easy meals that come together in just 15 minutes along with a grocery list. Hope these come in handy!

#2 Evidence-Based Menopause Experts to Follow on Instagram

I love that menopause is being talked about more both among women sharing their experiences and on social media. BUT, as I hear from clients and friends often, it can be overwhelming to figure out who to listen to in this space. There is a lot of conflicting information and misinformation out there. So, I thought I would share some of the evidence-based accounts I follow and trust.

I encourage you to check them out for yourself and follow what feels right for you.

• annajonesnutrition (hopefully you are already following me, but if not please do. I’ve been sharing lots of easily prepared, delicious food lately and always share evidence-based information. ;)

• the.vag.doc

• askdrnoor

• pauline.maki

• drjengunter

• themollygalbraith

• menopause.nutritionist

• drstreich

• agingbodyliberation

• sleepdocshelby

• drlaurencs1

• menopausepharmacistorg

• professorsusandavis

• menopause_society

• dr_mosconi

• themovementlogic

• estrogen_matters

#3 My “Breathe” Playlist

Music brings me so much peace and healing. This BREATHE playlist is one I come back to over and over. It literally helps me find my breath on hard days and helps me ground and center. There is a mix of kinds of music here…I thought maybe a few might bring you some peace and grounding too.

Thank you for reading! If you enjoyed what you read please hit the like button or share it with someone who would enjoy it. I would also love to hear your comments or questions or suggestions for things you might like for me to write about in the future.

See you next month!

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For years, Ellen approached her body like a project to be managed. She counted every calorie, skipped meals to stay “on track,” and forced herself to run even when her legs felt heavy and tired. The harder she tried to control her body, the more frustrated and disconnected she felt.

One spring morning, exhausted and burned out, she decided to take a walk instead of a run. She noticed the sound of birds, how the sun felt on her skin, and the way her lungs filled with fresh air. That simple act of listening to her body’s need for gentleness became the start of a new path—one rooted in care instead of control.

Ellen began to choose meals that nourished and satisfied her, move in ways that felt joyful, and rest when her body asked for it. She learned that caring for herself, rather than controlling herself, helped her shift from feeling exhausted and like she was never doing enough to a sense of peace and energy she had never felt before.

Megan’s story

Megan is the woman everyone counts on—the one answering emails early, packing lunches, remembering the school forms, and juggling work deadlines. She gives so much to her work and her kids that, over time, she loses touch with the care she needs too.

When she starts to feel uncomfortable in her body and a little disconnected from herself, she turns to control, as so many women have been taught to do. She tries to be more disciplined, pushes past her hunger, and keeps going when she is worn out, hoping it will help her feel better.

For a while, it seems like the answer. But eventually, she reaches a point where she cannot keep doing it that way. And from that tender place, she begins to wonder if what she needs is not more control, but more care—eating lunch even on busy days, resting when she is tired, taking walks that help her feel grounded, and asking what her body truly needs.

Maybe you see yourself in these women’s stories. If you do, you are not alone. Sometimes the moment when control no longer works is also the moment when care can begin, which is why this question matters so much.

Choosing Care Instead

When thinking about your experiences and relationship with food and movement has your approach to both mostly been about control or care?

I often have conversations with clients, just like Megan and Ellen, who it is clear to me need more self-care, both from themselves and others, in their lives. But instead of focusing on care, they express a strong desire to cut back, stop eating this or that, eat less, lose weight…TAKE CONTROL.

Think about it. What have you learned more about, caring for your body or controlling it through food and exercise? For most the answer is control. So, it is only natural that our first response would be grasping for control.

The majority of us know no other way to approach our bodies than to try to control them. Our brains, from their strongly ingrained all-or-nothing perspective, tell us that if we aren’t “taking control” then we are giving up or letting ourselves go. We have learned from our culture, our upbringing…pretty much everywhere, that having a body, especially a female body, means taking control.

We don’t even question this way of being in relationship with our bodies, food, and movement, because it is all we know.

Being in control sounds like a positive thing, and in some cases, it can be. But when it comes to our bodies and our relationship with food, control often leads away from caring for ourselves in a way that meets our body’s true needs.

What if there is another way?

A way that is more peaceful, joyful, and allows us to live life and stop fretting and trying to fix our bodies. Well, there is! It is about shifting from control to care. Here is a definition of both so we are on the same page.

Self-control

Self-control is usually rooted in wanting to change or manipulate our bodies through restriction or dieting or movement. With self-control we are typically fighting against our bodies needs and natural physiology. We are usually at odds with and denying our body’s true needs. Self-control drains you and zaps your energy.

Self-care

Self-care, as the name implies, comes from a place of caring and concern for yourself and your mental, emotional, and physical health and needs. It is about working with your body, not against it. Self-care refuels you and gives you more energy.

What self-control looks like

Self-control comes easy for most of us. It is our go to when we don’t feel good in our bodies physically, mentally or emotionally. Below are some examples of the ways we try to take control of our bodies…

• Skipping meals or snacks in order to cut calories

• Feeling hungry but not eating

• Eating or drinking something you don’t like and isn’t satisfying because you are “supposed to”

• Restricting foods and food groups

• Planning what you eat or how you’ll move rigidly without flexibility

• Not having dinner with friends because you are out of your eating window or the restaurant they picked doesn’t meet your strict dietary needs

• Choosing types of movement we “should” do versus what we enjoy

• Feeling guilty when we don’t get our planned exercise in

• Eating “clean” all week and then having a cheat day or cheat meal on Saturday

• Letting willpower, “shoulds” and “shouldn’ts” rule choices around food instead of your preferences

• Making decisions about what you will eat based on food rules or numbers (calories, points, grams,etc.) versus your own preferences, enjoyment, and how it makes your body feel

• Weighing yourself and basing your worth, progress, or value on the scale

Any of these sound familiar? Any you can add? Many of these methods of control are so commonplace that they seem “normal,” oftentimes even considered healthy. They aren’t though. Putting forth so much effort to control leaves us depleted, exhausted, and burned out which is what leads to us swinging back and forth from on a diet to off a diet over and over again.

To build a more trusting, peaceful relationship with food, movement, and our bodies and get off the diet and control rollercoaster, a shift to self-care is key.

Consider the shift to self-care

Shifting to self-care allows us to tune in, align our actions with our body’s needs, and make choices that feel good. This then allows us a sense of autonomy or choice, which builds our confidence and ability to sustainably care for ourselves long term instead of in fits and starts.

Here are some examples of what self-care might look like…

• Spending time and energy to plan and cook meals for yourself and your family - not all nights, but some

• Eating regularly throughout the day to give your body the energy and nutrients it needs

• Spending quiet time before you start the day

• Going for a gentle walk outside in beautiful weather to renew your energy

• Going to bed at a time that allows you to feel rested the next day

• Making time to move your body in ways you enjoy and that feel good

• Doing yoga or other gentle movement for both how it feels physically but also mentally and emotionally

• Planning and going to the grocery store so that you can have foods that you like on hand to nourish yourself

• Saying “no” to certain things in your week that feel like too much to avoid feeling overwhelmed

• Connecting with friends in person or by text

• Carving out time in your week to just be and do nothing

• Seeking medical care from providers who honor and respect your needs and wishes

What forms of care sound good to you? What one thing could you consider doing for yourself over the next week or two?

Wrap Up

We all want to feel good in our bodies and to be healthy. Unfortunately, we have been taught and told that the only way to do that is through control or setting our entire intention and focus on weight loss. (Remember that intention fails somewhere around 95% of the time. Read this if you want to learn why…4 Reasons Diets Don’t Work (Hint: It’s Not You It’s Them.)

Feeling good in our bodies doesn’t come from control, in fact the opposite is true. Instead, the way to feel good in our bodies and find sustainable physical, mental, and emotional health is through care.

You have a choice in the way you are in relationship with your body. It is up to you what kind of relationship you want to have. It is possible to rewire control to care. Take it one small step at a time.

Reflection Questions

• When it comes to food and movement, do I tend to act from a place of control or care?

• What does my body feel like when I am practicing self-control versus self-care?

• What daily habits leave me feeling energized, nourished, and supported?

• Which “control” behaviors have left me feeling depleted or frustrated in the past?

• How might my relationship with myself change if I led with care instead of control?

• How can I add at least one act of self-care to my routine this week?

I will end with this quote I love from the phenomenal book Untamed by Glennon Doyle:

One of my favorites, Nicole from AllRecipes, shared this recipe recently. She calls it Magic Chicken Dinner.

Well, I tried it last night and it is sooo good! Comes together in minutes, bakes for about an hour and voila a full and balanced meal ready to savor!

I made some tweaks to the recipe based on what I could find in the store, my preferences, and cooking time. Here is my take on Nicole’s Magic Chicken Dinner.

Magic Chicken Dinner

Ingredients

1 1/2 pounds red potatoes, cut into small cubes

12 oz. bag fresh green beans

8 oz Baby Bella fresh mushrooms, rinsed and sliced

2 tablespoons olive oil

1 1/2 teaspoons salt, divided

freshly ground pepper

6 boneless, skinless chicken thighs

2/3 cup Ken’s Garlic Parmesan salad dressing

Directions

1. Preheat oven to 375 degrees F.

2. Toss potatoes, green beans, and mushrooms with olive oil, 1 teaspoon salt and freshly ground pepper.

3. Add mixture to 13 x 9-inch baking dish and place chicken on top.

4. Sprinkle with remaining salt and pepper.

5. Spread about 1 tablespoon sauce over each piece of chicken and drizzle the rest of sauce around chicken pieces on veggies.

6. Cover with foil and bake for 40 minutes.

7. Uncover and rotate the pan and gently toss any of the vegetables that aren’t submerged in the sauce. Cook uncovered for 20 more minutes or until chicken is cooked through and browned on top. (meat thermometer should read 165 degrees.

Seriously so so good and couldn’t be easier. My kind of meal! Follow Allrecipes on Instagram for more easy and delicious recipes from Nicole.

If you give it a try I would love to hear about it in the comments below.

Hi! Happy almost April and springtime!! No matter where you are, I hope you are enjoying warmer temperatures and beautiful blue skies like we have been having here in Tally. I know I am!

I don’t have much of a green thumb, but I have been trying to get better at keeping plant alive. I am loving my pots out front full of pansies and my new favorite, Creeping Jenny…

Love the bright chartreuse green color of the Creeping Jenny and how easy it is to care for! I also put it in my big pots out back I just redid and they are exploding right now too!

Not too bad for someone with a black thumb. Amazing what a little TLC and water will do. :) I find it super peaceful and calming to be outside and give these beautiful plants and flowers some love and watch them flourish.

Focus on the Big Rocks First

I thought I would share this month a concept I talk with clients about, the “Big Rocks” theory.

The “Big Rocks” theory is a concept attributed to author Stephen Covey, or 7 Habits of Highly Effective People fame. In the context of our health, it is about prioritizing health behaviors that will have the biggest impact over less impactful, minor behaviors and distractions. The goal is to prioritize foundational behaviors first and then build from there.

When wanting to make health or behavior changes I find folks often want to skip over the important foundational steps and focus on the minutia and details that don’t have the impact that we might think they have. We are all being bombarded nowadays with information about health and what we “should” be doing to care for ourselves. Much of this information is less important than we might think.

The Big Rock Elements

Imagine a glass jar that represents your limited time, energy, and capacity. You can fill that jar with big rocks, as well as smaller rocks, pebbles, sand, and water.

Big Rocks (non-negotiables): These are the core principles of your well-being. The top priorities and foundational behaviors and habits that will set you up for success. These include eating consistently, including nutrient-rich foods (fruits, vegetables, whole grains, nuts, beans) often, moving your body regularly, and getting 7-9 hours of good quality sleep.

Smaller rocks, pebbles: These are the smaller details. The less impactful behaviors that are the supporting activities that help to support the big rock behaviors and habits. Pebbles might be cooking at home more often, adding in fiber, eating a snack in the afternoon so you aren’t famished by dinner, going for regular medical check-ups, and taking your prescribed medication.

Sand: The sand is all the rest of the things that often feel important, but in reality contribute very little to overall health. Our world, especially the internet and social media are full of lots of sand! Some examples might include taking tons of supplements, endlessly scrolling "fit-tok," or getting distracted by influencers with no real credentials, or worrying about perfectly calculating your macros perfectly before establishing basic, consistent eating habits.

Water: This represents the rest of your life and includes the room needed for joy, pleasure, fun, flexibility, spontaneity, community, connection, and mental health. This might include enjoying a guiltless meal with friends, eating something solely for pleasure, or taking a rest day when your body needs it.

The idea is that if you put the big rocks in first, then move progressively smaller and smaller, you’ll ensure the foundational, most important behaviors and habits are there to support you.

If you only focus on the "pebbles" or get too distracted by the “sand” but skip the "big rocks," you are less likely to be successful. For example, taking a high-end probiotic (pebble) won't help much if you're living on fast food (missing the big rock).

Big Rocks

Here are some “big rocks” – foundational behaviors that are known to help support overall health and well-being.

• Eating regularly and consistently

• Including whole foods like fruits, vegetables, dairy, meat, eggs, beans, whole grains, nuts, and seeds

• Being flexible versus rigid in your approach to eating and caring for yourself

• Eating mindfully – with intention and attention to food and how your body feels

• Including foods that you enjoy and are satisfying

• Drinking enough water throughout the day and including foods that contribute fluids, like fruits and vegetables

• Prioritizing sleep – focusing on both quantity and quality, and creating conditions for good rest

• Managing daily stress with positive coping strategies – deep breathing, meditation, movement (exercise), spending time outdoors, journaling, listening to music, etc.

• Moving in ways you enjoy and that feel good to your body

• Offering yourself kindness and compassion

How to Apply the Big Rocks Theory to Your Routine

1. Identify Your 1-2 Big Rocks: Pick 1-2 Big Rocks that you feel need the most attention currently. Write these down as your “mission-critical” objectives.

2. Schedule Your Rocks First: Use “time blocking” to put these behaviors into your calendar before anything else. If a daily walk is a big rock, block that time in your calendar. If eating more regularly and consistently is a big rock, determine which meals you skip and focus there first.

3. Let the Rest Fall into Place: Once your big rocks are scheduled, fit your pebbles into the remaining gaps. These are the things that might support you in achieving your big rocks. So for a daily walk that might look like having your clothes and shoes set out and ready or changing into them before you leave work in the afternoon.

4. Practice Prioritizing Yourself and Your Big Rocks: Learn to say no to “pebbles” that threaten to displace your “big rocks”. For example, decline an extra work task if it consistently eats into your non-negotiable big rocks. And don’t get distracted by all the “sand” out there.

Reflection

What feels easiest to change (hint: start there)?

What feels hardest?

What might have the biggest impact if changed?

What goal/goals can you make that feel doable and realistic?

On to this month’s three things to help support you in nourishing your mind, body, and spirit….

#1 You’d Drive Your Dog To The Vet At Midnight. But You? You’ll “Wait and See.”

Loved this piece offering context about how we often put everyone else’s needs before our own, why prioritizing self-care in perimenopause and menopause and all stages of life is so hard AND why it is so very important.

Life Branches

You'd Drive Your Dog To The Vet At Midnight. But You? You'll "Wait and See."

If your dog stopped eating, you’d notice…

Read more

6 months ago · 118 likes · 14 comments · Ellen Scherr

#2 Have High Blood Pressure or Know Someone Who Does?

Did you know that 1 in every 2 adults has high blood pressure. There are so many delicious foods that can help support lowering blood pressure and reduce risk for stroke. Love how this piece focuses on all the fabulous foods to include without once mentioning weight loss or the “O” word. Have high blood pressure? Which of these foods do you enjoy and could considering including more?

50 Foods That Lower Blood Pressure

#3 Hasselback Salmon

I’ve been making so many delicious recipes lately and this is one of them! It is adapted from Sarah Thomas-Drawbaugh over at Healthyish Foods and Hello Homemade here on Substack. It is absolutely one of my favorites! So much flavor. Yum! Makes me hungry just thinking about it.

It is a fully cooked play on a sushi roll and I promise if you make it you will not be disappointed. She does hers in an air fryer, but I do it in the oven. Let me know if you try it.

Ingredients

Salmon

• Four 6-ounce fillets (I buy the Wester Ross from Southern Seafood and it is delicious every single time!)

• 2 tablespoons avocado oil

• 1 teaspoon dried oregano

• ½ teaspoon paprika

• ½ teaspoon garlic powder

• ¼ teaspoon kosher salt

• ¼ teaspoon black pepper

• ¼ teaspoon onion powder

• ¼ teaspoon cayenne

Spicy Creamy Sauce

• ¼ cup mayonnaise

• 1-2 teaspoons sriracha (depending on how spicy you like it)

• 1 1/2 teaspoons low sodium soy sauce

• 1-2 teaspoons maple syrup

Salad

• ½ cup English cucumber diced small

• 2 tablespoons jalapeno finely diced

• 1 small avocado diced small

• 1 tablespoon lime juice fresh squeezed

• pinch kosher salt to taste

• few turns cracked black pepper to taste

Rice / Garnishes

• Cooked rice

• 1 tablespoon cilantro freshly chopped and divided

Instructions

Make the Sauce

• Combine mayonnaise, sriracha, low sodium soy sauce, and maple syrup. Mix well, set aside.

Make the Salad

• Combine diced English cucumber, finely diced jalapeno, and diced avocado in a small bowl. Add the juice from half of a lime, pinch of kosher salt and a few turns of cracked black pepper. Gently toss and set aside.

Make the Rice

• Boil rice according to the package or use a quick microwave pouch.

Prepare the Salmon

• Preheat the oven to 400 degrees.

• Leave the skin on your salmon. Slice the salmon into 1-inch-thick slices to create the hasselback effect - see video above. Be careful not to cut through the skin.

• Pat the salmon dry with a paper towel then drizzle it with avocado oil. Rub the oil in well then add the blackening spice. Make sure the salmon is well coated in the rub.

• Place salmon on its side - see video above - on baking pan/cookie sheet. Cook at 400 for 10-15 minutes.

• Grab two bowls, add rice to each bowl. Add the crispy hasselback salmon to each bowl. Top each piece with salad, cilantro and spicy creamy sauce. Serve hot and enjoy!

  ---

Lastly I’ll leave you with this quote I came across…

“So many of us believe in perfection, which ruins everything else, because the perfect is not only the enemy of the good; it’s also the enemy of the realistic, the possible, and the fun.”

- Rebecca Solnit

I see perfectionism coming up for clients in their relationship with food and their efforts in caring for themselves all the time. Perfectionism zaps joy, creativity, and progress. My advice, forget the A+ and go for a C! :)

Thank you for reading! If you enjoyed what you read please hit the like button or share it with someone who would enjoy it. I would also love to hear your comments or questions or suggestions for things you might like for me to write about in the future.

See you next month!

Hello! Hope you are well. We blinked and this short month is almost over. Wild!

We had snow in Tallahassee, Florida! It was nothing like the snowmageddon of 2025 but it was something. Anytime we get SNOW in Florida is exciting! Look closely and you will see it falling.

I have been loving watching the Winter Olympics. How about you?

As is often the case when I watch athletics of any kind I have been in awe of the capability of the human body. Figure skating, the biathlon, freestyle skiing, snowboarding…curling - I guess, although I am still trying to understand that one - all of it is truly awe inspiring.

Not just physically. The mental and emotional endurance and resilience of the athletes was remarkable also. It is so cool to learn about their stories and how so many of them went through struggles and persevered to make it to this pinnacle of athletic competition.

Two figure skaters really stood out to me, Amber Glenn and Alysa Liu. Here is a little about their stories.

Amber Glenn

Amber Glenn’s is truly a story of resilience and strength of spirit. Throughout her career as a skater she overcame severe mental health struggles. As a teenager, Glenn faced intense scrutiny regarding her body type, which she felt was “too muscular” or “too big” for traditional figure skating standards.

These pressures, combined with dealing with her sexuality, led to severe anxiety, depression, and an eating disorder. In late 2015, she was admitted to an inpatient facility for suicidal thoughts. She underwent intensive therapy to help manage anxiety and "get off the hamster wheel" of panic after a mistake, allowing her to recover from errors rather than crumbling.

Following this, she took a break and was advised to stop skating indefinitely, yet chose to persevere, transitioning to new coaches who she credits with helping create stability and consistency for not just her skating but also her mental well-being.

Love this that I read about her…”Her mantra she has developed is ‘Believe and Breathe.’ During practice, she wears a heart-rate monitor and her coach tracks the readings rink-side. When the numbers spike, he calls her over for deep breaths. It’s a system built for an athlete who knows her body and brain need active management — not because she’s broken, but because she’s learned how she works.”

After narrowly missing the 2022 Olympic team due to testing positive for Covid-19, she persevered to go on to become a three-time U.S. national champion (2024-2026) and 2024-25 Grand Prix Final champion.

At 26, she became the oldest American woman to qualify for an Olympic singles team in 98 years. She helped Team USA win gold in the 2026 team event. While her short program didn’t go well, she resiliently bounced back in the free skate with a phenomenal performance, finishing 5th overall. Definitely check out her amazing free skate performance!

Alysa Liu

Hopefully you got to see Alysa Liu absolutely crush her performance on ice if you didn’t you can watch it here.

She made it look so effortless and relaxed. Such strength, grace, and confidence in the way she performed. So so good!

Look at that face! Pure joy!

Alysa’s story is also one of resilience. After becoming a teen prodigy and competing at the 2022 Beijing Olympics she retired at the age of 16, citing extreme burnout, lost passion, and intense pressure.

As performance coach Steve Magness writes in his Substack From “Have To” to “Want To”: How Alysa Liu Won Olympic Gold, “At 16, she finished 6th at the Olympics. She was a prodigy being told what to eat, what to wear, what music to skate to, and when to train. She lived in a dorm alone at the Olympic Training Center. And she was miserable.”

During her two-year hiatus, she traveled the world, dyed her hair, went to college…lived life and rediscovered her love for the sport by focusing on her personal life and mental well-being.

She returned at age 18, and Liu committed to competing only on her own terms, taking creative control over her music, costumes, and training to ensure she was doing it for herself.

Her comeback was marked by a new, joyous approach that allowed her to train with joy rather than fear, ultimately leading her to win the 2025 World Championship. The 20-year-old then made history as the first American woman to win Olympic figure skating gold in 24 years at the 2026 Winter Olympics. Truly awe inspiring!

These are just two of the stories of the 2,900 athletes (232 for Team USA). These athletes, win or lose, are shining examples of the impact of God-given physical ability and talent, passion for their sport, commitment to training, mental fortitude, perseverance, and true resilience.

Reframing “Have to” or “Should” to “Get to” in Caring for Our Bodies

That brings me to something that has been on my mind lately. As a non-diet dietitian I believe that eating and caring for our bodies can be joyful and satisfying AND that the food, and other forms of self-care, we choose can make a difference in how we feel physically and mentally.

I was talking with a client recently about various evidence-based eating patterns that we know support health. The Mediterranean pattern of eating is one of those patterns of eating.

As soon as I brought up the Mediterranean pattern of eating I could tell the client pretty much shut down. He said a friend’s doctor had told him he had to follow it and he was not happy about it.

This got me thinking about how we view and talk about food and other forms of caring for ourselves, like movement. Very often I hear clients framing improving eating habits and eating in ways that support health as a “have to” or “should.” Sometimes these have tos or shoulds are internal, and sometimes they might come from a medical professional, a relative, or maybe a spouse.

Psychological Reactance

The thing about it is we as humans don’t really like to have to do something. We like autonomy and choice in the decisions that we make and when that is taken away, it doesn’t sit well.

I know this is true in the work that I do. While being told what to eat feels good temporarily, it rarely lasts long and ultimately we tire of following strict plans. This resistance to be told what to do regarding our health is a brain response called “psychological reactance.”

According to The Cleveland Clinic, psychological reactance is “your brain’s reaction when you feel a threat to your freedom or think your choices are being limited. This response can make you feel annoyed, panicked or angry when rules or guidelines are put in place. It can lead you to do the exact opposite of what you’re being told or asked to do, even when safety is involved.”

It is human to want autonomy. We value the ability to make our own choices, especially concerning our bodies and lifestyle. When that is taken away - as with a strict diet or meal plan or any other prescribed way of eating, we can feel controlled, leading to rebellion or defiance even when we know the advice is beneficial.

Reframing Have Tos and Shoulds Into Get Tos

Reframing our choices with food and movement, etc. can be a powerful mental shift that can transform our decisions from feeling like a chore into a form of self-care, self-respect, and privilege.

This mindset shift, to me, is a way of recognizing that a body capable of moving and enjoying nutritious food is a blessing. This can help us shift the focus from punishment and restriction to empowerment and nourishment.

How to Make the Shift to “Get To”

When I consider feeding myself or my family, for the most part, I want to give us all food that makes us feel good in our bodies and gives us energy to do life.

(I say “for the most part” because not all my eating is intentional and nutritious. Sometimes I have to make do with what I have and sometimes I eat purely for satisfaction, pleasure, and joy. That is normal eating.)

These are some of the philosophies that can be helpful in making this shift to “get to” with eating and movement.

• Nourishment, Not Restriction: Focus on adding nutrient-dense foods (protein, fiber, fruits, veggies) to support your body’s energy and strength, rather than focusing on restrictive “shoulds” that have been put on you by others or by diet culture.

• Respectful Choices: View eating enough and balanced and in nourishing ways as an act of self-respect, a way to value your body and provide it with what it needs to thrive.

• Mindful Balance: Practice flexibility, not perfection. Allow for enjoyment without guilt, focusing on consistent, nourishing choices rather than all-or-nothing “should” based eating.

• “Activity Snacks”: Instead of forced hour-long gym sessions, incorporate short “activity snacks” throughout the day—like dancing, stretching, or walking—that feel good, not like a chore.

• Find Joyful Movement: Engage in activities that feel like play rather than work. Maybe that’s dancing, playing with kids, walking in nature with a friend or partner or right by yourself. Or one of my personal favorites, playing a game like pickleball or tennis. Get curious about what types of movement bring you joy.

• Swap the Language: Reframe “shoulds” and “have tos” by consciously swapping the language you use to more empowering, choice-based phrases like “I get to” “I choose to” “I could.” (eg. I “get to” move my body instead of I “should” go to the gym OR I instead of I “have to” eat healthier, I “choose to” eat foods that give me energy and make me feel good in my body.

The Many Benefits of this “Get To” Mindset Shift

When movement and feeding ourselves feels like a choice and a treat rather than a punishment and restriction, it becomes easier to stay consistent. Having autonomy over our choices can help reduce stress and anxiety, turning self-care into a personally fulfilling and enriching experience instead of a miserable chore.

My favorite part about shifting to a “get to” mindset is the shift from trying to fix an “imperfect” body to nurturing a worthy, capable, one of a kind one.

On to this month’s three things to help support you in nourishing your mind, body, and spirit….

#1 Unapologetic Aging

A fellow dietitian/nutrition therapist, Deb Benfield, has written a wonderful new book called Unapologetic Aging: How to Mend and Nourish Your Relationship with Your Body and I can’t recommend highly enough.

The book is an exploration of how diet culture and ageism shape the stories we carry about our bodies, and what becomes possible when we choose partnership with our bodies instead of “working on” our bodies, and body shame.

This past Tuesday she offered a virtual book talk to read from the book and do a Q and A. I invited a couple of girlfriends over for a “watch party,” cooked them dinner, and we listened to Deb and other participants and talked amongst ourselves about aging in a way that honors our bodies instead of fighting them.

It was a wonderful, enriching, empowering conversation. One I wish more women in midlife and beyond were having.

If you are interested and would like to hear her speak and hear her read some of the book, Deb was generous in sharing the link to the virtual book talk.

My friend Elizabeth was one of my watch party guests and works at our local independent bookstore, The Midtown Reader. They have the book in store and this is what she had to say about it…

#2 When Ignoring Your Needs Backfires

In a world that is very noisily always telling us about all the things we should be doing to fix our bodies, it is easy to downplay and ignore our basic needs, like sleep, regular nourishment, connection, and rest.

This piece lays out the repercussions of ignoring our basic needs, why our basic needs are so important, and how to begin to honor them. When Ignoring Your Needs Backfires

#3 Recipe: Ground Chicken Taco Sweet Potato Bowls

This is the dinner that I made my sweet friends for our Unapologetic Aging watch party! I thought it was super tasty and it got rave reviews from the ladies.

Ingredients:

• 2 medium sweet potatoes, cut into 1/2-inch cubes

• 1 Tablespoon olive oil, divided

• 1/2 teaspoon salt

• fresh ground pepper

• 1/2 yellow onion, diced small

• 1 pound ground chicken

• 1 packet of taco seasoning (or make your own with my taco seasoning recipe)

• 1/2 cup salsa

• 1 15 oz. can black beans, drained and rinsed

• Mixed greens

Toppings: shredded cheese, sour cream, avocado, cilantro, tortilla chips, fresh lime juice, pickled red onions (I don’t even like onions, but these are so good! I do one onion and half the other ingredients in the linked recipe.) So worth making. I used them with these taco bowls and some other things I ate through the week. Delicious and full of flavor!!

Instructions:

1. Sweet potatoes: Preheat oven to 400 degrees. Toss sweet potato cubes in ½ tablespoon olive oil (reserve the rest), salt, and pepper. Transfer to a sheet pan in an even layer, then roast at 400 degrees for 25-30 minutes.

2. Heat remaining ½ tablespoon of olive oil in a pan over medium heat. Sauté onion for 3-5 minutes until translucent. Add ground chicken and brown with onion until completely cooked through. Add taco seasoning and sauté for another 1-2 minutes.

3. Stir in the salsa and black beans, and simmer until the ground chicken mixture is thick and saucy.

4. Once sweet potatoes are done (soft in the middle with golden brown edges), line bowls with greens and roasted sweet potato cubes. Top with ground chicken, and any other toppings you like.

If you give this a try I would love to hear from you!

I shared this on Instagram and thought I would drop it here too…

Thank you for reading. If yo know someone who would enjoy this newsletter please do share it.

See you next month!

Our lives are challenging in so many ways and lately with all of the happenings in our world, natural disasters, politics, etc., many people I am talking with are at their wits end. I feel it too. The longing to find peace in a chaotic world.

All of this relates to what I most enjoy helping clients with, helping them increase their ability and capacity to care for themselves and their bodies day to day. When things feel chaotic basic self care becomes harder. Seemingly simple things like eating, planning meals, shopping for meals, all become more difficult.

Something that can be helpful to consider is the concept of “expanding our window of tolerance.” The “window of tolerance” is the emotional zone in which a person is able to function most effectively. Many of us flip flop between two states of dysregulation, stressed out fight or flight mode (hyperaroused) to completely spent, exhausted and unable to get off the sofa mode (hypoaroused).

There is a place in between those two stages of being called the “window of tolerance.”

The “window of tolerance” is the state where we feel calm, capable, able to make a plan, and best able to care for both ourselves and the people we love.

When someone is in their “window of tolerance”, they can think clearly, manage stress, and relate well to others.

When someone is outside their “window of tolerance”, they may feel overwhelmed, panicked, or shut down.

People with a wider “window of tolerance” can handle a wider range of emotions and the ups and downs and stress that life throws our way.

This image might be helpful to understand these concepts better.

So, how do we widen our window of tolerance? By caring for ourselves and finding moments of calm, joy, and awe.

Here are a few practices to help you widen your “window of tolerance” and find calm.

- Close your eyes and take five deep breaths

- Pray or read the Bible

- Move your body - walk, dance, play, stretch, do yoga, whatever feels good

- Spend time doing a hobby you love

- Walk and talk with a friend or loved one

- Read a chapter of your favorite book

- Have a conversation with one of your favorite people

- Do a quick body scan, relaxing each muscle as you go and bringing in gratitude for all our bodies do and are

- Listen to music that brings you joy

- Go outside and be in nature

- Close your eyes and visualize being in a place that bring your peace

- Write down three things you are grateful for today

- Play with or love on your pet (one of my favorites!)

Some of my favorites are walking and talking with friends or my husband, doing yoga, playing ball with my dog, playing tennis or pickleball, my morning coffee devotional time, and listening to music - even better if it’s live music.

We can’t control all of life’s stressors but there are things we can do to widen or expand our “window of tolerance” and find more peace and calm for ourselves. Finding more peace and calm in turn makes caring for ourselves and our bodies easier and less overwhelming. The goal is to expand your “window of tolerance” so you can rebound and be resilient when you find yourself outside it.

What can you add? What brings you calm, joy, and awe? How can you expand your window to find more peace and calm from the chaos of life?

Hi. Happy New Year…or are we beyond that now that we are almost to February? I feel like maybe we are. :)

How are you handling this month of January? I have been having conversations with clients around New Year goals and intentions. I’m relieved that the general consensus from the majority of folks is that resolutions are not something they partake in.

I think in all honesty many people enter into the New Year sort of reeling from the busyness of the holidays and are ready to get back to some normalcy and regular routines. I know I felt that way.

As I’ve mentioned, we are new empty nesters - or what I like to call “open nesters,” as at this stage of their lives our girls will come and go and will always have a place to come home to. Our daughters who are 20 and 18 are in college, with one living nearby and the other about 6 1/2 hours away.

In true open nest form, both of them were home for the holidays and while it was really great to have them home and spend time with them, it was also different and more lively around the house with them here. So, it has been a shift to get used to them being gone again.

Fortunately we had mid-month plans already set to go to the 30A Songwriters Festival - our third year in a row. We went with some great friends and once again it did not disappoint. It is a whole weekend full of listening to music, and the stories behind the music, sung and played by amazingly talented people. So, so good. This year the strong themes I picked up on were both grief and faith. It fed my soul to hear about people’s lives and experiences and left me with a sense of common humanity - something I think we could all use these days.

Finding the Balance Between Self-Discipline and Self-Compassion

I had an interesting conversation with a client recently in session. We were discussing creating new habits around movement. He raised the topic of self-discipline and how that comes into play when starting and sticking with new habits. It got me thinking.

The Role of Discipline and Willpower

Many of us when approaching a new habit or setting goals for ourselves tend to lean mostly into discipline and willpower. To me the word and idea of discipline evokes rigidity and all or nothing thinking - both of which can be serious barriers to making habit and behavior change.

Willpower can be a finite resource, that much like a muscle can become fatigued if it is the only thing we are relying on to bolster habits. Our ability to use willpower to make and sustain habits can be especially limited when life gets stressful or busy.

Embracing Self-Compassion

I talk a lot with clients about practicing self-compassion instead of self-criticism when creating new, or sticking with, habits. Some people think that self-compassion can lead to being passive and leaving behind your goals.

But here’s the thing, self-compassion is actually a better motivator than self-criticism. Instead of rigidity and feeling of failure, self-compassion offers flexibility and grace.

What I witness in the clients I work with is that we are all too hard on ourselves and could really benefit from more compassion and kindness towards ourselves. Self-compassion opens space for curiosity and helps quiet our judgmental voice that often hinders us from sticking with habits and better caring for ourselves.

Research agrees, finding that self-compassion is a powerful, positive driver of health behavior and habit change. Self-compassionate people are more likely to engage in regular physical activity, eating in a way that supports health and show better adherence to the goals they set. A more compassionate approach has also been shown to help people bounce back from setbacks without shame, thereby reducing anxiety and promoting more sustainable and long-term support of health goals.

Consider the Differences

Self-Discipline is defined as “the ability to control one’s feelings and overcome one’s weaknesses; the ability to pursue what one thinks is right despite temptations.” Words associated with discipline include training, self-control, regulation, orderliness, and rigor. It relates strongly to concepts like structure, consistency, and focus.

Self-Compassion is defined as “extending compassion to one’s self in instances of perceived inadequacy, failure, or general suffering.” It is a practice of acknowledging that making change can be hard and accepting human flaws without harsh judgment. Words associated with self-compassion include kindness, acceptance, mindfulness, forgiveness, and grace. The intention behind self-compassion is to replace harsh self-criticism with supportive, nurturing inner dialogue.

So, you tell me which sounds better to you?

Love this quote from Kristin Neff, one of the foremost experts on the subject of self-compassion...

“Instead of mercilessly judging and criticizing yourself for various inadequacies or shortcomings, self compassion means you are kind and understanding when confronted with your failings. After all, whoever said you were supposed to be perfect?”

Finding Balance Between the Two

After my client and I talked and the more I thought about it, I settled on the conclusion that the line between discipline and compassion is not a wall, but instead a synergistic relationship.

Discipline might provide the structure to reach a goal, but compassion provides the fuel to sustain the journey. The two are often viewed as opposites, but they are mutually dependent for sustainable results.

Excessive discipline without compassion is rooted in pass or fail, all-or-nothing thinking and very often leads to perfectionism-induced anxiety and burnout.

Pure compassion without any discipline may stir up a concern for unintentionally sliding into avoidance or complacency.

Ultimately, having a realistic plan/goal/intention and consistently showing up for yourself is key. If that means discipline to you, then great. Adding in a little self-compassion and grace for yourself might be helpful too.

Self-Reflection and Putting It Into Practice

Are you currently working on a specific health habit where you feel you might be leaning too hard toward one side?

Did you set a goal or intention for starting 2026 that hasn’t gone quite as you planned?

Maybe you’ve only ever approached making changes in habits and behaviors from a place of discipline and willpower.

What would it feel like to have a plan and some gentle structure, while also offering yourself some grace and compassion?

This idea of grace and compassion may be so foreign that it’s hard to imagine what that might look like in practice.

Here are a couple of examples...

1. You make a goal to cook or eat at home most nights of the week. You have a busy, hectic day and don’t have anything on hand at home, but know you need to eat so you order take out one night. Instead of viewing this as a failure, you are able to see that sometimes life gets busy and eating and nourishing your body is better than not eating at all. You continue with your goal to cook and eat at home most nights of the week without beating yourself up.

2. You make a plan to walk for 30 minutes, at least 3 days a week. You get the flu and just can’t do it for a week. Instead you rest and give your body an opportunity to recover. Instead of viewing this as a failure you acknowledge that taking a break from your goal to get well is the best thing you can do for yourself. You restart, without guilt, when feeling better.

Wrap Up

What I’ve seen in practice over and over is that a balanced approach between discipline and making goals and plans along with self-compassion can act as a safety net that prevents a single perceived nutritional misstep or missed day of movement from turning into a negativity spiral and total abandonment of a goal. I encourage you to think progress towards your goals, instead of perfection. A little grace and compassion for yourself can go a long way in helping you reach your goals.

He and I also talked about finding joy and satisfaction in movement and food, shifting our mindset to “getting to” eat in a way that supports feeling good in our bodies instead of “having to.” Maybe I’ll write about those topics soon.

Now on to this month’s three things.

#1 Why Rejecting the Diet Industry Is An Act of Resistance

I thought this was an excellent piece, especially in this month of New Year, New You noisy diet and fitness marketing. Really love the last part, “So, where do we begin?” What if?!

The Understory

Why Rejecting the Diet Industry Is An Act of Resistance

This is an updated version of an essay I published about a year and a half ago. It felt important to share it now as society swings back towards its obsession with thinness…

Read more

9 months ago · 26 likes · 13 comments · Danielle Coffyn

#2 Stop Making Yourself a Project: You Are Not a Self-Improvement Assignment

This writer and I are on the same wavelength for sure! Couldn’t love this more!!!

“We do not need to become a better version of ourselves before we deserve rest, nourishment, and compassion. We need rest, nourishment, and compassion so we can become a steadier version of ourselves.”

Nutrition Needs Nuance

Stop Making Yourself a Project: You Are Not a Self-Improvement Assignment

A number of years ago, I took the New Year’s resolution message and ran with it like it was my full-time job. I decided January would be the month I finally fixed myself…

Read more

8 months ago · 9 likes · Meg Bowman

#3 Movement is not a luxury. It’s a necessity.

All the chatter on how to “age well” and tackle perimenopause can be exhausting! I am in full agreement that the “boring basics” - including movement - are where it’s at! This piece breaks it down.

What moves you

Movement is not a luxury. It's a necessity.

The original idea for this piece came after I listened to a podcast in which the guest said that we lose muscle mass as we get older anyway so why bother with strength training. This person is a dietitian, not a fitness professional or movement educator or fitness scientist (which is a thing) and was dispensing what I considered to be both inaccurate an…

Read more

7 months ago · 12 likes · 2 comments · Naomi Gottlieb-Miller

She also shares lots of free yoga and other forms of movement on her YouTube channel if you are interested.

Need new recipes and meal ideas?

Hopefully you follow me on Instagram but if not please do @annajonesnutrition. I share supportive content in my stories and have been sharing more recipes lately and saving them in my “Yummy Food” highlight reel. Like this super tasty and easy one for Caesar Salad Smashed Tacos.

That’s it for this edition. Thanks so much for reading!

I’ll leave you with this…

See you next month!

Hi! How are you doing? I have heard from so many friends and clients dealing with the flu or having sick kids. Being sick is never fun, but especially hard this time of year.

I told my daughter the other day that I simultaneously felt the need to be doing ten different things on my mental to-do list and also wanted to go curl up and take a nap.

We have had some really cold weather this week here in Tallahassee dipping down into the low 30’s and now today it is raining. Maybe this is contributing to my desire for a nap?

Honestly this time of year just feels like a lot - a lot of goodness and coziness, but also just a lot to do and buy and plan and remember, on top of what often normally are busy packed days.

There is so much happening in the world, day to day life can be busy and demanding of our time, then you throw in the holidays on top of it…just can feel overwhelming at times.

Maybe you can relate?

I’ve been talking quite a bit with clients about setting boundaries, saying no when they need to to make space for caring for and prioritizing themselves, and incorporating grounding exercises.

Grounding exercises are tools we can use to help bring us into the present moment and help with mood, anxiety, depression, stress, etc. They are helpful ways to bring peace, calm, and presence.

I thought I would pass along three of the techniques I use personally and with clients in the hopes that it might help you feel more grounded and provide a respite for you - even if it is just for a few moments.

• Breathe deeply. Our breath is a super powerful tool for bringing peace and calm, And the great thing is that it is always with us and we know how to do it. It’s simple, slowly inhale, then exhale. It might help to say or think “in” and “out” with each breath. Really feel the sensation of each breath filling your lungs and note how it feels to release it back out. Just 5 good deep breaths can do wonders in providing a sense of calm. Go ahead try it right now and notice how you feel.

• Move. If you know me or you are one of my clients you know I am a fan of movement - not in the typical diet culture “gotta do it to burn calories” kind of way - but instead as a tool for feeling better in our bodies and promoting mental and emotional well-being. I have been leaning into yoga at home this week. Yoga is both movement and breath work so it’s a doubly whammy of grounding for me. Movement is a way to be fully present in my body and be reminded of its strength, capability, and power. Short gentle walks can be great too - moving outside is definitely grounding. Stretching is another great option. You might consider what type of movement brings you a sense of calm and power.

• Try the 5-4-3-2-1 method. Take a few deep breaths. Then, name 5 things. you see, 4 things you can feel or touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. It can be a really effective way to interrupt a swirling mind and shift into your immediate surroundings and physical sensations.

Hope these help. Would love to know in the comments if you try one and how it made you feel.

Leave a comment

On to this month’s three things.

#1 Tips for Finding More Peace and Joy With Food in This Season

Navigating eating during this busy season with the abundance of food can be challenging. In my recent post I share some food for thought and practical tips on cultivating satisfaction and serenity in the midst of it all.

#2 Healing Yoga or Finding Stillness with a Body Scan - Your Choice

Maybe you, like me, find peace and calm with movement. Maybe it has been a week and you just need to breathe and be still. You do you. Take your pick.

#3 Creamy Basil Tomato Soup and Grilled Cheese

Grilled cheese along with a bowl of homemade tomato soup is the epitome of comfort food IMO. My oldest daughter requested this one this week and I happily obliged. It was divine. Even better leftover the next day. I can’t recommend it enough and it really is super simple to make and has just a few recipes.

Easy Homemade Creamy Basil Tomato Soup

• 2 Tablespoons butter

• 1/2 a large onion, cut into large wedges

• 1 (28 ounce) can tomatoes (I use San Marzano - I get a 3 pack from Costco, but any canned tomatoes will work)

• 1 1/2 cups reduced sodium chicken bone broth

• a dash of salt and freshly ground pepper

• fresh basil (I get it from Trader Joe’s)

• 1/2 cup half and half

1. Melt butter over medium heat in a large pot or Dutch oven.

2. Add onion wedges, broth, tomatoes with their juices, and salt and pepper.

3. Bring to a simmer. Cook uncovered for 40 minutes. Stir occasionally.

4. Stir in a big handful of fresh basil and the half and half.

5. Blend the soup with an immersion blender. (You can use a regular blender too, just be just to work in small batches and don’t fill too high. Remove the lid center and cover top with kitchen towel while blending to release steam and prevent hot splatters.)

Here’s how to make a grilled cheese if you’ve never made one. :)

That’s it for this edition. Thanks for reading.

Wishing you peace, love, and joy in this season. Looking forward to more to share in the New Year.

I hope the following few tips can help.

1. Nourish Yourself Regularly

If you have worked with me you know I say this often. Eating regularly and enough is a cornerstone to self-care and feeling good in our bodies.

With so much going on this time of year schedules can get thrown off making it easy to skip or delay meals. This can also be intentional if you have a history of dieting and “saving up” calories for holiday gatherings.

It is so important to honor your hunger by planning and eating consistently and regularly throughout the day. Or maybe you are like me and when things are busy and chaotic and you feel stressed you have trouble noticing when you are hungry. You still need to eat.

In a culture that is constantly telling us to eat less and that being hungry is good, we get the distorted message that eating regularly and nourishing ourselves is a bad thing.

On the contrary, from a health and nutrition perspective, when we eat in a balanced way and nourish ourselves regularly and consistently, we give our bodies the energy and nutrients they need to do all the things that are part of this busy season.

Eating consistently also can leave you less vulnerable to the inevitable response to extreme hunger, uncomfortable fullness. Approaching food in a famished or primally hungry state often leads to that out of control feeling with food and eating beyond comfortable fullness.

Consider this all too familiar scenario…

Scenario #1:

You have a holiday party in the evening and you know there will be lots of rich and tasty foods. So you decide to skip meals during the day or eat “light” in preparation. By the time you arrive to the party you are famished and feel like you could eat a horse. So that is precisely what you do. Leaving you feeling stuffed, uncomfortable, and feeling like you’ve failed.

I offer another alternative…

Scenario #2:

You have that same holiday party that evening. You wake up and eat a normal, balanced breakfast with some carbs, protein, and fat – think eggs, toast and fruit or oatmeal with nuts and berries. Then three to four hours later you have a balanced, filling, and satisfying lunch. You might even need a snack in the mid afternoon. Then you arrive to the party and you are able to enjoy the foods from a fed and nourished state, rather than famished and out of control.

When we skip meals and “save up” we set ourselves up to eat beyond what our body needs, and in response to feel overstuffed and full of guilt. That doesn’t feel good mentally or physically.

Instead, try listening in to your body and your hunger and responding with feeding yourself on a regular and consistent basis and notice how it makes you feel. If hunger is difficult to feel it can be helpful to set a gentle schedule for yourself for eating throughout the day.

2. Avoid the “Last Supper” Mentality

The pressure to try to avoid all the forbidden foods that are everywhere this time of year leaves us vulnerable to the Holiday Binge-New Year’s Repent Cycle.

You know this cycle, right? We spend much of the year in diet mentality either restricting food or feeling like we should, then the holidays roll around with all of their special foods, treats, and sweets, leading to feelings of guilt and the feeling of needing to atone for our “sins” just in time for the New Year’s diets to roll out.

Round and round we go!

Although we tend to blame ourselves and our lack of willpower for this cycle, it is our society’s collective plan to diet and get back on “the plan” come January 1st that can actually lead to and encourages increased overeating and bingeing during the holiday season.

This is referred to as the “last supper mentality.” The thinking that we must consume all the foods of the season, often in larger amounts than feels good to our bodies, because that new diet or “lifestyle change” is right around the corner.

This all-or-nothing approach to food and eating often leads to mindless eating and a disconnectedness with our bodies that can leave us feeling overstuffed, full of guilt and shame, and enjoying the holiday foods less.

Then when January comes around the multibillion-dollar diet and fitness industry is ready and waiting to promise us just the solution we need to solve all our problems with food and our bodies.

Simply becoming aware of this cycle and the trap that is created over and over year after year can bring awareness to our pattern of falling prey to it.

What if you decided to break the cycle and try something new? Keep reading to find out how.

3. Give Yourself the Gift of Permission

Holiday foods come with a lot of hype because we typically only have them once a year. Their novelty can create a subconscious feeling of deprivation, driving us to think we have to eat every last bite while it lasts.

When we are deprived of any food, no matter if it is because it only comes around once a year or on purpose because we are in diet mode, when we are around that particular food we may feel out of control and eat more than we feel like we “should.” In response we beat ourselves up, again feeling guilt and self-blame and a feeling of lacking will power around certain foods. Sound familiar?

The reality is that it is the deprivation of these foods that creates this response, not a failure on our part or lack of willpower. The deprivation heightens the desire. It is just the way our bodies and our minds are wired, it is biology and psychology.

So, what is the antidote? Permission without guilt. Permission, wrapped up in mindfulness is the antidote to feeling out of control with food. When we give ourselves full permission while staying mindful, food loses its control over us. In our diet obsessed world, it may seem scary to offer yourself full permission, but it can be transformative.

You might experiment with giving yourself full permission with certain foods that bring forth that feeling of being out of control. Maybe it’s cookies or maybe it’s a certain pie you really enjoy. Find a food that challenges you and try to really tune in instead of out while eating it.

Ask yourself,

• What flavors do I taste?

• What textures do I notice?

• Is there a point where it doesn’t taste as good as the first couple of bites?

• What would it be like to know you can have more later or tomorrow?

• What signs and signals is your body giving you?

• Do “last supper” feelings come up – the thinking that this is your only shot at the food so you better eat as much as you can?

Try to just be curious and notice without judgement. Notice how tuning in rather than tuning out changes the experience of eating.

4. Notice How You Feel

Aside from the abundance of delicious food, this time of year can bring up all sorts of emotions, both the warm fuzzy ones and the more challenging. For those of us who typically turn to food in response to emotions, this can be a particularly challenging part of the holidays.

Emotions, both positive and negative, are part of this season. For many of us food is a coping mechanism and a way that we have developed to deal with our feelings. We naturally and understandably gravitate towards food to both celebrate and cope.

Instead of demonizing that fact and wishing we could will it away, a better approach is to acknowledge and accept that it is just a normal part of relating and coping with emotions and how we feel and can be part of a perfectly healthy relationship with food.

When uncomfortable emotions come up, we often would rather stuff them than acknowledge them, both literally with food, and figuratively by ignoring them. The practice of becoming more aware of and acknowledging feelings/emotions versus stuffing them though is one of the most honoring things you can do for yourself.

Can you, again with curiosity and without judgement, begin to become aware of when you are using food to soothe an emotion? You might not change the behavior, but even just awareness can go a long way.

Awareness is key to making changes in our behaviors. When we become aware, we can then mindfully explore different ways to respond.

Food is just one way to cope, there are so many others. When we pause and take a breath we give ourselves the opportunity to see what we might really need in that moment.

Wrap Up

Ok, let’s recap. Four things you can focus on to have a more mindful and joyful holiday season:

1. Nourish Yourself Regularly

2. Avoid the “Last Supper” Mentality

3. Give Yourself the Gift of Permission

4. Notice How You Feel

It is possible to allow food to be a part of the season and something to enjoy, not another thing to stress over.

Your health and well-being is much more about what you do between New Year and Christmas, than it is about what you do between Thanksgiving and New Year!

I hope these tips and strategies will help you approach the holidays from a kinder and more gentle place and help you find more peace and joy during this season.

Hello! This past month has been the epitome of the peaks and valleys of life. There were definitely some peaks. The first, I celebrated my 52nd birthday on October 19th! It was a Sunday birthday this year, so we just made it an entire weekend of very chill and joyful celebrating with good food, friends, and family.

Then, as part of my birthday and a work conference for my husband, we went on a trip to Joshua Tree and Palm Springs in California. It was an amazing trip full of so much beauty and fun. We hiked, saw beautiful mountains, really cool plants, trees, and rocks, ate delicious food, looked at the start-filled desert sky, AND I got to do a tennis clinic at Indian Wells, a huge tennis complex where they have one of the biggest pro tennis tournaments every year. Such a cool trip! Here are some highlights…

The valley of the past month just happened this week when my husband’s 100 year old Granny passed away up in Thomasville. She was an amazing, generous, strong, hard-working lady who lived a full life. Being witness to the process of her passing and seeing my husband and his parents go through it was really tough. I firmly believe that she is in a joyful place and no longer suffering or in any pain.

Through the difficulty, there were so many bright spots that stood out - the amazing care givers with South Georgie Hospice - literally angels God put on this earth, the ability of family to come together, the maintenance man from her assisted living singing so beautifully at the service with my mother in law accompanying on the piano, and my husband speaking from the heart about his sweet Granny and the impact she had on his life and the lives of others - to name a few.

It was a difficult and beautiful time and was a reminder to me of kindness, love, and humanity.

On Thanksgiving

This part of November feels like the calm before the storm of the holidays. It seems like the hype for the holidays comes earlier and earlier every year.

It’s like we’ve forgotten Thanksgiving and moved right on into Christmas and I don’t love it. I was just lamenting with someone the other night that I wish we could just celebrate one holiday at a time before moving on to the next. There is so much goodness to celebrate right here and right now.

I love Thanksgiving. We spend a good part of the week every year down at the beach and this is one of my favorite times down there. The weather is beautiful and we pretty much have the beach to ourselves! It is a cozy time with family and I am thoroughly looking forward to it.

It might sound trite but I feel it’s worth noting that it is also such an opportunity to reflect on all the many things we have to be thankful for…but let’s be real the food is the center of the occasion.

I personally am all about the sides - the sweet potatoes, corn casserole, broccoli casserole, sweet potato casserole, the white acre peas. Yum! Makes my mouth water just thinking about it.

There is planning and shopping and preparation. Whether you cook everything from scratch or order out or a combination of both, a lot of thought and discussion goes into this special meal.

Many of us both look forward to the abundance of food during this holiday and the holiday season, but also have feelings of dread over what and how much we will eat. The following are a few ways to bring more mindfulness, peace, and satisfaction into the day.

1. Eat breakfast and don’t come to the table starving. It’s tempting to “save up” and skip meals leading up to the main Thanksgiving lunch or dinner. This can backfire and lead to extreme hunger, which often, on the flip side, leads to extreme and uncomfortable fullness. If you’ve ever “saved up” for a meal and then wondered, “Why on earth did I eat so much?! What happened?” It was the saving up that was the culprit. Not skipping meals earlier in the day will allow you to approach the Thanksgiving meal more mindfully and to feel better and more thoroughly enjoy your day.

2. Fill your plate mindfully. With the abundance of the Thanksgiving meal, our eyes tend to be bigger than our stomachs. Instead of filling your plate to overflowing, start with small servings of a few of your favorite items (easier to do if you aren’t famished). Having a plate with a bit of everything allows you to enjoy all the flavors, without an aching stomach. Remind yourself you can always go back for more or have some later.

3. Slow down and savor the meal. A wonderful way to bring more pleasure and awareness into a delicious meal is to notice it using several senses – notice the smell, the way it looks, the different colors and textures, and of course the taste. Slowing down to notice can increase your enjoyment in your meal and also to be able to recognize when you are feeling full.

4. Drop the guilt. There’s no reason to label some foods as bad and some as good, or yourself as good or bad for what or how much you’ve eaten. Although we tend to apply a lot of morality to eating, food has no moral value. Enjoy the bounty of the day and resist the side of guilt. If you’ve been so excited to try the pumpkin pie, allow yourself to indulge in it! Also, the likelihood that you will feel fuller than on a normal day is highly likely and to be expected. There is no reason to beat yourself up over it or feel like you need to pay penance for what or how much you’ve eaten.

5. Make gratitude an intentional part of the day. Gratitude is powerful and regularly practicing it is strongly and consistently shown in research to be associated with positive emotions, improved mental and physical health and increased resilience. What’s one thing you’re thankful for this year besides the bounty of food – a family member, a friend, health, the weather? Spending intentional time noting and reflecting on your many blessings, both on this special day and everyday, can increase your joy and satisfaction.

6. Recognize and appreciate traditions. Every year I l

   ook forward to making my Grandmother’s dressing. It is a two-day multi-step process that involves making a pan of biscuits, a pan of “egg bread” (her corn bread) and cooking a chicken to get the delicious homemade broth. It is a labor of love, and the final product is heavenly. Mine will never be quite like my Grandmother’s, but when I make it, it reminds me of her and even though she is gone it connects me with her and past traditions.

There is so much to enjoy and focus on this holiday besides the calorie count of our meal. Letting go of the guilt around food on Thanksgiving and during the upcoming holiday season can help bring peace and joy and allow you to enjoy what matters most. I hope these tips help you approach your day with a little different mindset and that you and your family have a happy Thanksgiving.

Would love to know what your favorite dish on your Thanksgiving table is - let me know in the comments. :)

On to this month’s three things…

#1 Nothing Beats the Hell Out of a Good Time Like a High Expectation

One ingredient that is often ever-present during this and all the holidays is high expectations. Love this piece acknowledging that, recognizing how the “supposed tos” of the season kill our joy and how to begin to let those expectations go.

Nutrition Needs Nuance

Nothing Beats the Hell Out of a Good Time Like a High Expectation

There is a phrase a therapist I know likes to use: “Nothing beats the hell out of a good time like a high expectation.” I think about that line a lot, especially when the holidays roll around and food takes center stage…

Read more

10 months ago · 4 likes · 1 comment · Meg Bowman

#2 The Nutrition Addition: Processed Foods

Nuance is unfortunately often left out when the health or lack there of of food is discussed or written about, but is SO important. Processed foods are a good example. Contrary to the demonizing rhetoric around them, they aren’t all bad (Hint: Food doesn’t exist as just good or bad. There is so much in between.) Here, some nuance on the topic of processed foods and examples that are both convenient and easy AND boost nutrition quality.

The Full Life

The Nutrition Addition: Processed Foods

Getting Full Meal + Support Group…

Read more

10 months ago · 10 likes · 2 comments · Gretchen Wallace and Anna Durfey

#3 Research Highlight: Two Supplements in the News

As I’ve talked about before, the supplement industry is multibillion dollar industry, in fact it is projected to bring in approximately $200 billion globally in 2025. I wanted to highlight here two supplements that have been in the news lately.

Weight Loss Supplement Contains Toxic Oleander

Melatonin Use Linked to Increased Risk of Heart Failure?

It is so important to know what you are taking has been third party tested by looking for both NSF and USP certifications and buy from reputable sources.

Bonus Resources and Content

A phenomenal new book, Eat to Thrive During Menopause: Managing Your Symptoms with Nourishing Foods, was just released that I have to highlight.

If you are in perimenopause or menopause and looking for answers around how to nourish yourself this is the resource for you. It is a book grounded in the same philosophies I use with clients and is packed with practical and useful information, plus some delicious recipes.

A few other posts I came across over the last month that may be of interest…

Life Branches

Aging Out of Fucks: The Neuroscience of Why You Suddenly Can’t Pretend Anymore

You’re in a meeting. Someone says something objectively wrong. And instead of doing your usual dance—the soft correction, the diplomatic phrasing, the careful preservation of everyone’s feelings—you just... say it…

Read more

10 months ago · 7799 likes · 993 comments · Ellen Scherr

Enhance Black Women's Health Community

Caring for a Body You Don’t (Yet) Love

“Are you okay?” sounded like a simple question, but in truth, it was the beginning of my realization that I was, in fact, not okay. After six years of serving in the Marine Corps, where I had gone to extremes to maintain what I thought was a “healthy…

Read more

10 months ago · 14 likes · 4 comments · Tomesha Campbell

Midlife Strong

10 Essential Health Gaps Women Overlook at Menopause

This is part 2 of a two-part series, read part 1 here…

Read more

10 months ago · 59 likes · 15 comments · Maryann Jacobsen

That’s it for this edition. Thanks for reading. Stay tuned for more!

Hello! Hope you are doing well. We have been having slightly cooler temps here in Tallahassee and many days of beautiful blue skies so I have been soaking that up…when I’ve been in town.

It has been a bit of a whirlwind of travel for me over the last month. I haven’t spent a weekend at home in several weeks.

I played in a tennis tournament in Destin, then a week or so later went to a place I’ve never been before - Whitefish, Montana and Glacier National Park with a large group of ladies, was home a few days and then went to Crescent Beach right near St. Augustine with another group of ladies that I adore. Then got travel to see my youngest girl for parent’s weekend at her University down in South Florida!

Here are some pics…

I feel so blessed and grateful to have been able to go and do and have the experiences I’ve had over the last month AND it has been a lot of going and doing for this introvert. Both wonderful and exhausting. I am looking forward to spending this weekend at home!

On to my thoughts and this month’s three things.

Today, Saturday, October 18th, is World Menopause Day. It is a day created by the International Menopause Society (IMS) to raise awareness, spark interest and conversation, and improve women’s experience of menopause.

The theme for this year’s World Menopause Day is Lifestyle Medicine, highlighting how everyday habits and behaviors can support health throughout perimenopause and into menopause.

I LOVE this theme and it is a lot of what I talk with clients about all the time. It is absolutely useful for women in menopause and also I think useful to think about no matter who you are or what stage of life you are in.

Lifestyle medicine is all about taking a whole-body, evidence-based approach to tackle chronic health issues by making small gradual changes in your daily habits. It’s especially relevant during menopause because it can really help ease symptoms and lower long-term health risks without just leaning on medication.

The IMS white paper outlines six pillars of lifestyle medicine for managing menopause symptoms.

1. Eating Well: This involves filling your plate with fruits, vegetables, whole grains, beans, peas, and lentils, nuts, and seeds, rich in fiber and antioxidants.

2. Physical Activity: Regularly moving our bodies (hopefully in ways you enjoy) is a core component for maintaining health.

3. Mental Wellbeing: Focusing on mental health is crucial for overall wellbeing - encouraging practices like meditation, deep breathing, and yoga (my favorite! ;).

4. Avoidance of Risky Substances: This includes substances like tobacco and excessive alcohol.

5. Restorative Sleep: Ensuring sufficient and quality sleep is essential for health and recovery. (Which can be hard to come by in peri and menopause.) Good sleep hygiene and CBT-I are first line treatments for disrupted sleep patterns.

6. Positive Social Connections: Building and maintaining positive relationships.

The IMS put out a 2025 white paper that took a deep dive into data from the past 25 years, looking at how the six pillars of lifestyle medicine impact menopausal health. The findings were pretty promising, showing that these strategies can lead to fewer hot flashes, better sleep and mood, changes in body composition, and a reduced risk of heart disease and osteoporosis.

Identifying areas that personally need attention and focus for you and working to make small changes in those areas can have a big impact on health as we age and go through the menopause transition and beyond.

The IMS has created some super helpful fact sheets with specific tips on each of the 6 pillars. I encourage you to identify your areas that might need focus and check them out to learn more about making changes to support your health and feel better in your body.

Have questions or need support putting these pillars into practice? Reach out. I would love to help.

Hope you enjoy this month’s three things.

#1 The Supplement Playbook Behind MAHA

The supplement industry rakes in $60 billion a year! While I do believe supplements have a place and can be helpful they are not a magic pill, nor is it likely we need to be on a daily regimen of a multitude of them. Here, a great piece on the “Wild West” of supplements and an opportunity to consider the risks associated with them.

Dr. Jessica Knurick

The Supplement Playbook Behind MAHA

Read more

a year ago · 180 likes · 22 comments · Jessica Knurick, PhD, RDN

(Also, this is an informative 13 minute podcast full of great info: FDA’s Regulation of Dietary Supplements with Dr. Cara Welch

It is a quick reflex for so many of us to go to Amazon for supplements. I encourage you to be cautious about which brands you take. One way to do that is to look for a USP symbol - indicating that a product has undergone independent testing and verification.

As a service to my clients I subscribe to a database that allows me to guide them in choosing supplements that are third party tested and safe. So important in this “Wild West” world of supplements!

#2 There is Another Way Through the Noise

Such a great piece eloquently addressing the relentless noise around how to “fix” our bodies with helpful and practical advice on living more peacefully in them.

Unapologetic Aging

There Is Another Way Through the Noise

Read more

a year ago · 63 likes · 9 comments · Deb Benfield

#3 Five Ways to Ease Body Image Struggles

If you are a female and alive in this moment of time, no matter your age (according to research, starting as early as 5 or 6😳), you likely struggle with your body image. For some it is from time to time and for others more chronic and persistent. Healing body image struggles isn’t easy, but these five tips and the resources provided can do wonders to help support us all in feeling better in our bodies.

The Liberation Collective

Five Ways to Ease Body Image Struggles and Feel Better Today

Did you think that once you worked towards healing your body image there would come a time when you would never have bad body image days again? Well, unfortunately, that’s simply not the case, and I have yet to meet one person who has mastered body liberation to the point that they never experience negative body talk…

Read more

a year ago · 61 likes · 2 comments · Chrissy King

A Bonus Recipe Breakfast Strata/Casserole

On two of my lady trips over the past month I brought breakfast along to share. Eating out for breakfast isn’t my favorite and it is super nice to have a complete meal ready to be heated and eaten when on the road - or could be a good solution for easy weekday meals.

For years on Christmas morning I have made what I’ve always called a breakfast casserole. When I brought it on the trip there was discussion about the difference between a strata and a casserole.

So… in case you are curious it is a casserole when you put it together and immediately bake it and a strata - which sounds much fancier - when you let it soak overnight in the fridge. Apparently I have been making the fancier strata all these years and didn’t even know it. Now you know…you’re welcome!

Anyway…

The recipe I’ve always. made doesn’t have any veggies - because that’s what my girls prefer. I’ve always wanted to make one with veg so I tried this one out. The original recipe called for potatoes on the bottom. I tried it. Although it was enjoyed, I personally didn’t love it. So…on the next trip I made it with bread on the bottom. Much better!

The beauty with this recipe is that you can switch it up to your liking. Include the veggies you like. Use your favorite bread. Skip the meat if you prefer. Make half the recipe if you are cooking for one or two (note: it’ll take less time to cook so adjust your cooking time.) Let it soak over night or whip it up and pop it in the oven. My kind of food…versatile and delicious!

Breakfast Strata/Casserole

Ingredients:

• 10 large eggs

• 1 1/2 cups milk, any kind

• 1¼ teaspoons sea salt

• Extra-virgin olive oil

• 1 pound loose ground sausage (I use Bradley’s, a local sausage, but anything goes - or leave it out if you don’t eat meat)

• ½ medium yellow onion, chopped (I use Publix frozen chopped onion - one less thing to chop)

• Freshly ground black pepper

• 2 garlic cloves, chopped

• 1 red bell pepper, stemmed, seeded, and chopped

• 1 green bell pepper, stemmed, seeded, and chopped

• 1 cup fresh baby spinach, roughly chopped

• 5-6 pieces of bread, any kind

• 1½ cups shredded cheddar cheese

Directions:

1. Preheat oven to 350°F and spray or oil a 9x13-inch baking dish.

2. In a large bowl, whisk together the eggs, milk, and ¼ teaspoon of the salt. (I use an immersion blender.) Set aside.

3. Heat 2-3 teaspoons of olive oil in a large skillet over medium heat. Add sausage and cook and crumble until browned. Remove from pan.

4. Add the onion, the remaining 1 teaspoon salt, and several grinds of pepper. Cook, stirring occasionally, for 5 to 8 minutes, or until soft.

5. Add the garlic, red pepper, and green pepper and cook, stirring occasionally, for 2 minutes. Add the spinach and cook until the spinach is just wilted.

6. Spray 9x13-inch pan with cooking spray. Cover bottom with slices of bread.

7. Top with 1 cup of the cheese, cooked sausage, followed by the sautéed veggies. Pour in the egg mixture and sprinkle with the remaining ½ cup cheese.

8. From here you can either put it in the fridge and let it sit overnight - making it a breakfast STRATA or go ahead and bake it - making it a breakfast casserole. Either way is equally delicious.

9. Bake for 40 to 45 minutes, or until the eggs are set.

10. Let stand for 5 minutes before slicing and serving.

    ---

I’ll leave you with this quote that caught my eye. I think around the subjects I talk and write about here and in my work and in all areas of life it would serve us all to listen more and talk less.

Thanks for reading. Stay tuned for more!

A note on the non-diet approach

As a Non-Diet Dietitian, I focus on self-care and supporting health without centering weight loss. Most nutrition advice prioritizes weight loss and restrictive eating, which I believe harms more than helps and zaps the joy from eating. It is unsustainable for most and often hinders lasting health changes.

My first post in this non-diet series focused on lowering cholesterol without dieting. This month I've chosen to focus on Polycystic Ovary Syndrome (PCOS) as September is PCOS Awareness Month.

I’ll explore evidence-based ways to support health with PCOS through food, movement, and lifestyle choices, emphasizing positive nutrition and sustainable changes over weight loss and restriction.

Just a quick note: The information that follows is provided to help you learn and stay informed, but it’s not meant to replace medical advice, diagnosis, or treatment.

So, let's talk about PCOS!

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a hormonal, metabolic, and reproductive disorder that impacts girls and women. It is estimated to impact 1 in 10 women of reproductive age in the U.S. I feel like PCOS is one of the most common chronic conditions that many people have never heard of.

Despite affecting millions of women and the serious health consequences, PCOS is unknown to most people and a staggering 75% of the women living with PCOS are going undiagnosed.

The symptoms of PCOS vary from person to person. Some common symptoms include:

• increased inflammation

• irregular periods or ovulation

• insulin resistance

• weight gain

• growth of excess facial and body hair

• Acanthosis nigricans (dark, velvety skin in skin folds and creases)

• difficulty getting pregnant

• small cysts on ovaries

• alopecia or hair loss

• increased incidence of anxiety and depression and mood disorders

How is PCOS diagnosed?

PCOS is diagnosed based on the Rotterdam criteria, requiring at least two of three of the following after other conditions are ruled out:

• irregular periods or anovulation (lack of ovulation)

• signs of high androgens (like excess hair growth or high testosterone levels)

• polycystic ovaries levels on an ultrasound OR elevated AMH (anti-Mullerian hormone) levels

A healthcare provider can do a physical exam, take a detailed medical history, and order blood tests to check hormone levels and screen for conditions like diabetes to confirm diagnosis.

Why “lose weight” is not a helpful recommendation for people with PCOS

Like so many other chronic conditions, a common first-line approach given by medical professionals for PCOS is to tell patients to lose weight. Dieting is the default tool given to women with PCOS.

Being told to lose weight to manage PCOS can be frustrating, as many women with this condition have tried everything under the sun to lose weight without long-term success. If this is you, and you’ve gotten the message that your body is the problem, I’m sorry.

Often people think that weight gain has caused their PCOS or insulin and hormone imbalances, but the opposite is true. Weight gain is a symptom, not the cause. Insulin resistance is considered the underlying cause that can lead to weight gain and other hormonal imbalances.

The truth is that women with PCOS have unique factors that make it harder to lose weight. Insulin resistance and chronic low-grade inflammation are two characteristic features of PCOS that drive metabolic and hormonal imbalances. These underlying conditions can cause strong and intense cravings (especially for carbohydrates), blood sugar dips and spikes, impairment in appetite regulating hormones, and a slowed metabolism – all of which impact weight.

It is also important to note that people with PCOS are at higher risk for eating disorders and disordered eating. A recent review of studies including nearly 29,000 women confirmed an increased risk of bulimia and binge eating disorder.

The bottom line is that weight loss diets and advice to lose weight, can lead to women with PCOS feeling discouraged, bad about their bodies and toward disordered eating behaviors and as a result actually worsen symptoms.

5 Ways to Manage PCOS Without Dieting

So, what is the answer when we are interested in caring for our bodies and improving our health with PCOS, without the misery of restrictive diets?

The noise promoting dieting for symptom management with PCOS can be loud. Instead, focusing on healthy habits that you can keep up with and align with your lifestyle can be more helpful for managing symptoms like insulin resistance, hormone imbalances, and chronic inflammation. While PCOS isn’t curable, its symptoms are manageable through lifestyle changes, medication, and fertility treatments.

Here are 5 evidence-based non-diet strategies for managing your PCOS and feeling better in and about your body.

#1 Eat regular and consistent meals and snacks

Our bodies, with or without PCOS need nourishment! The best way to nourish our bodies is to eat regularly and consistently throughout the day. Skipping meals and doing diets like intermittent fasting can cause large fluctuations in blood sugars putting the body under stress, increasing levels of the stress hormone cortisol and increasing inflammation.

Eating regularly is helpful in stabilizing blood sugar, helping to prevent large dips and spikes in blood sugar throughout the day, insulin resistance, and regulating hormones.

Consistent eating means feeding your body in a balanced way within an hour or two of waking and every 3-5 hours throughout the day. Just making this change can have a huge impact on how you feel and the symptoms you experience with PCOS.

#2 Focus on adding in instead of taking away

When we are trying to manage a chronic condition through dieting, we are often encouraged to focus on avoiding certain foods. Instead, it can be far more helpful to shift our focus to changing how we eat and adding in nutritious foods that can help manage PCOS symptoms like insulin resistance and inflammation.

Three things to add in…

1. Balance: All the major nutrients – protein, fats and yes even carbs – at regular meals and even at snacks between meals when you can. Balanced eating can help to improve insulin sensitivity, decrease inflammation, and manage hormone irregularities.

2. Carbs: Despite online claims, low-carb diets are not recommended for PCOS management. Carbs are essential for managing PCOS and don’t need to be severely restricted. Foods like fruits, starchy vegetables, and whole grains provide energy, fiber, vitamins, and minerals. Including fiber-rich carbs can help control insulin levels.

3. Anti-inflammatory foods: Anti-inflammatory foods include fruits, vegetables, whole grains, nuts, seeds, beans, peas, omega-3 seafood, and olive oil. They offer essential nutrients like fiber, healthy fats, vitamins, minerals, and antioxidants. There is still room for some packaged or pre-made items too. All the chatter around processed foods of late can make it feel like eating needs to be an all-or-nothing endeavor. In reality, healthful patterns of eating can have a good balance of both.

Both the Mediterranean diet and the DASH diet are examples of evidence-based patterns of eating that have been shown to be beneficial for PCOS – as well as many other chronic conditions. (I cringe at the word “diet” but see both of these more as “patterns” of eating that are highly evidence-based and provide examples of foods to add in that can be beneficial to not only PCOS, but overall health.)

#3 Embrace joyful movement

Gentle, consistent activity can both improve insulin sensitivity and reduce inflammation, and as a result improve PCOS symptoms. There are so many ways to move. The most important thing is to find what you enjoy.

Moving in ways that make you happy and don’t feel like exercise or a chore are fantastic. Things like dancing, hiking, swimming, biking, and playing a sport like pickleball or tennis (one of my personal favorites) are excellent ways to get moving without feeling like you are “working out” or torturing yourself. Laughing while you move is highly recommended!

Simply getting outside for a walk can also be a good option. I love walking with my husband and dogs and to me walking and catching up with a close friend is medicine for both body and mind. One of the best ways to lower stress in my opinion.

Other mind-body exercises like yoga, Tai Chi, and Qigong are also good options and all combine movement, breath, and mindfulness to improve both physical and mental well-being.

As I say often to clients, any and all movement matters and is beneficial. Finding enjoyment in whatever you do will make it something you look forward to instead of something you dread.

#4 Reduce your stress levels

Stress is also a contributing factor to the symptoms of PCOS. Stress can come and go and no one’s life is stress free, but if it is chronic it can take a toll and can worsen those two key factors of PCOS – insulin resistance and inflammation.

Chronic stress can trigger our sympathetic nervous system putting our bodies and minds into constant “fight or flight” mode, negatively impacting our physical, mental, and emotional health and worsening PCOS symptoms.

Finding and practicing ways to manage stress is key. Mindfulness, journaling, spending time with people you love, getting adequate sleep, regularly moving your body, and setting boundaries can help regulate hormones, improve metabolic health, and improve our mood and outlook.

Even just intentionally breathing can be extremely helpful in reducing stress and helping activate our parasympathetic nervous system, bringing a sense of relaxation and calm. One very helpful practice is the 4-7-8 breathing technique. It can calm your nervous system and reduce the stress-hormone response. Give it a try. Start by taking a good deep inhale through your nose and out of your mouth. Then inhale for 4 counts, hold for 7, and exhale for 8. This technique takes practice, but the more you practice it the more you will reap the benefits.

#5 Consider helpful supplements

While lifestyle adjustments are key, certain supplements, with guidance from a healthcare provider, can provide additional support.

Some that I recommend often are:

• Inositol: Myo-inositol and D-chiro-inositol have been shown to improve insulin sensitivity and help regulate menstrual cycles. (I recommend Ovasitol.)

• Omega-3s: Fatty acids found in fish oil may help reduce inflammation. (I recommend Kirkland or Nature Made softgels.)

• Magnesium: Many people with PCOS are deficient in magnesium. Increasing your intake through food sources like leafy green vegetables, nuts, seeds, and whole grains or in a magnesium glycinate supplement can help. (I recommend Pure Encapsulations).

• Vitamin D: Correcting a vitamin D deficiency, which is common in women with PCOS, can support hormonal balance. (I recommend Nature Made or Kirkland D3).

Key Takeaways

• PCOS is not your fault, your weight did not cause PCOS, and your body is not broken.

• Women with PCOS are particularly affected by the stress associated with dieting and are at increased risk of developing eating disorders and disordered eating patterns.

• There are many options for management of PCOS without having to diet, restrict, or feel like you need to “fix” your body.

To consider…

What is one step you can make towards eating more regularly and consistently?

What can you add in when it comes to food, stress reduction, and movement?

Need support? A registered dietitian, (like me!) with experience with PCOS can help. Together we will take a closer look at your current food choices and lifestyle and come up with a plan to make improvements in sustainable and easy ways.

If you have tried restrictive diets to manage PCOS, which has left you in a cycle of perpetually being on and off diets, please know that it is possible to take charge of your PCOS without dieting. Managing symptoms and improving your overall health is not one-size-fits-all. It’s about finding sustainable, gentle practices that work with and for your body and your lifestyle.

Hello and a heartfelt welcome to all my new folks joining from the other platform. I’m so excited to be sharing here on Substack. It is, to me, a place full of wonderful writings and ideas. I’m so glad we are all here!

Well, my husband and I are now officially “open nesters!” I like this term so much more than “empty nesters” don’t you? Empty nesters seems so sad and dreary. While, if I am honest, I have had some times of sadness and dreariness and some tears in the last few weeks since we took our youngest to college, I have shifted to feeling pretty good about it all…most of the time anyway.

In searching for a new term to replace the dreary one I came across “open nesters.” I like it and it really seems to fit. Our nest is not empty, but instead is open and our girls will come and go and will always have a place to come home to. Much better, don’t you think?

My oldest daughter Lily turned 20 on August 26th.

It’s hard to believe I have a 20 year old child.

I decided to give her a gift listing 20 reasons her Dad and I love her, highlighting 20 of the ways that she makes us proud for being the person that she is.

As we walked the dogs one morning, my husband and I brainstormed words to describe her. The words came pretty easily. I thought it was just going to be a quick little project, but found the cutest template on Etsy and next thing I know I spent several hours carefully crafting a collage of lots of little pictures and the words to express the many things about her that we love.

I wrote about her creativity, how smart she is, her resilience, how responsible she is, her ability to change paths and blaze her own trail, her athleticism, and her diligence to name a few.

I made it a point to focus on the person we are so blessed to have in our lives, and not highlight her physical attributes. She is beautiful and has a beautiful smile and her beauty was one of the 20 things I recognized but to me that is the least important thing about her.

In doing this it struck me that if I was asked to do the same for myself it would be challenging. I know I’m not alone in feeling this way. It is so much easier to point out the wonderful, lovable qualities in others than it is to recognize and acknowledge them in ourselves.

My thoughts about this made me think about the intersection with how we feel about ourselves and our bodies and thus how we relate to food. We are, all of us, so much more than objects to be viewed (by ourselves or others). But, in a world that is VERY focused on the size, shape, and appearance of people and their bodies sometimes I think we forget that we are so much more.

Recognizing and regularly acknowledging who we are and our qualities and characteristics beyond our physical bodies and their appearance can be helpful for shifting our focus and creating body image resilience, one of the things I love to work on with clients.

Can you do it? Can you list out 20 things that make you who you are and worthy of love?

I challenge you to take some time and consider and maybe even make note of the things you like and appreciate about yourself and who you are. If you have trouble, ask someone close to you for some ideas. You might include your body and what it does for you, but like I did with Lily, I encourage you to make it more about who you are as a person and what makes you unique, lovable and worthy.

In a culture that is constantly focused our bodies and telling us how to fix them, I think it is critical that we acknowledge and learn to appreciate all the things that make us who we are that have nothing to do with how our bodies look or their weight, size, or shape.

If you give it a try and you want to share I would love to hear how it goes. Leave a comment. I’d love to know did the words come easily? Was it hard? Was it a different way to think about yourself than you usually do?

Hope you enjoy this month’s three things.

#1 The Power of the Pause

I talk with clients a lot of bringing mindfulness into their eating experiences. This post speaks beautifully to what is available to us in the pause and how building in pauses can help us build trust and attunement with our bodies.

The Power of the Pause

#2 Serena Williams, GLP-1s, and the Intersection of Weight Loss, Body Image, Anti-Fatness, and Racism

There was some internet hubbub over the last couple of weeks over Serena Williams and her changing body and her marketing of compounded weight loss drugs for the telehealth company Ro.

This post about it all is a must read, it is shame-free and highlights body autonomy and the connection between anti-fatness and racism. If you’ve never thought about the connection and want to understand it better I highly recommend giving it a read.

The Liberation Collective

Serena Williams, GLP-1s, and the Intersection of Weight Loss, Body Image, Anti-Fatness, and Racism

I woke up yesterday morning to a flurry of DMs with images and videos of Serena Williams talking about her recent weight loss and use of GLP-1s…

Read more

a year ago · 617 likes · 46 comments · Chrissy King

#3 Five Crockpot Dinners with Just 5 Ingredients

I had gotten in kind of a slump over the Summer with cooking. I just wasn’t feeling it. It was hotter than hades and I just felt fresh out of motivation when it came to dinner.

Now that our girls are gone, I am feeling more inspired again in the kitchen. We love seafood and have been having salmon and shrimp on the regular. We’ve also been making some tasty flatbreads too. I use these from Trader Joe’s. I highly recommend them.

While I’m feeling inspired and excited to try some new things, I also really want quick and easy.

I came across this YouTube video and couldn’t wait to try one of the recipes. Five ingredients and hands off cooking, I mean what’s not to love. I have not historically been a big crockpot person, but they looked good so thought I would give it a whirl. I liked how she is very chill and makes things seem really easy.

I made the Easy Creamy Crockpot Chicken Enchilada Casserole. I added some black beans and topped it with avocado, salsa, and a squeeze of fresh lime. So easy and delicious!

Here is the Full Video and links for all the other recipes…

Bonus (y’all know sharing only 3 is REALLY hard for me!)

I listened to this podcast and immediately shared it with several clients and some friends. If you are in midlife and experiencing a changing body, I highly recommend this one.

Deb Benfield has such a way with words around the subject of women in midlife AND she has a new book coming out soon called Unapologetic Aging which I CAN NOT wait for! Might have to revive my Diet Rebel’s Book Club. Let me know if you might be interested. :)

Full Plate by Abbie Attwood

Perimenopause, "Belly Fat," and Carb-Phobia: How Wellness Culture Targets Women in Midlife with Deb Benfield, RDN

In midlife, women are often handed diets disguised as wellness. What we really need is gentleness, not more rules…

Listen now

a year ago · 16 likes · 4 comments

Thanks for reading! Stay tuned for more. :)

Hello! Summer is officially here and to welcome it our AC in our house decided to die after 18 years. It started on a Sunday and after multiple attempts from our friendly AC guy to resuscitate it we finally decided we had to replace the old unit. Two weeks later we FINALLY had a brand new and beautifully functioning AC. It wasn’t fully out mind you, but was seriously limping along. It was rough!

But thankfully our neighbor let us borrow his portable window unit and we had another one. We made it work, but man it was unpleasant! Nothing like not having fully working AC to make you super grateful for having it.

After the great AC debacle we fortunately got to go on a trip to the Cayman Islands - Cayman Brac to be specific with some friends. Haven’t heard of it? Yeah I hadn’t either. Here’s a map…

It was so beautiful! We went deep sea fishing and got caught in a rain storm and had to pull onto Little Cayman, a nearby island, and wait it out. We were rewarded though with some delicious grouper, snapper, trigger, and parrot fish that we cooked up and enjoyed. Our captain didn’t even use a pole just line and a hook and caught them by hand. Impressive!

We also got to explore caves, hike, go on a local farm tour, see iguanas, lounge in the pool, star gaze, and I finished a book (The Invisible Life of Addie LaRue by V.E. Schwab if you are looking for a good read.)

It was just the right amount of exploring and relaxing, togetherness with our travel friends, and time for just my husband and I. Such a great trip that left me feeling super grateful!

Ok, on to why you’re here, support in helping you nourish and care for yourself.

I wanted to mention I have recently updated my website to more clearly express what I do. I would love for you to check it out and let me know what you think.

Check out my newly refreshed website!

Here are my thoughts for you this month…

Stop “Shoulding” on Yourself!

I hear clients and the women around me “shoulding” on themselves ALL the time. “Shoulding” can come up in all aspects of our life including food and movement. If you’ve ever thought I really should eat more of this or less of that or I should work out more then you have experienced “shoulding.”

It makes sense in a world where we are constantly being told what, when, and how much to eat and the “right” way to care for our bodies.

All of this “shoulding” on ourselves typically isn’t motivating and instead just leads to self-judgement, unrealistic expectations, guilt, shame, and less motivation, not more. We compare and despair and try to live up just to feel overwhelmed and confused and like we are failing.

Shame and comparison never promotes a sustainable relationship with food and our bodies and is a really is a poor motivator. The focus is usually on what sounds good or what others are doing, not what is realistic and sustainable and feels personally meaningful or helpful.

What CAN be hugely helpful, is building knowledge and understanding of your body, finding confidence and trust in your ability to make decisions around food, and practicing day to day care that is aligned with your values and lifestyle and feels easy not hard.

The answer is to stop “shoulding” yourself. It isn’t helping and in fact is likely hindering. The minions of diet culture love to yell “shoulds” at us, share their before and afters and what they eat or do in a day and what we “should” be doing too.

But you are you, not them. Truly, the best way to discover sustainable habits and practices to care for yourself is to learn how to be flexible, kind, and nurturing in caring for your unique body with your unique life circumstances.

In a world where we are bombarded by “shoulds” this can seem counter cultural. Good! Our culture has some really messed up views and expectations around food and bodies.

I urge you to stop the shoulds and instead come to caring for yourself from a place of choice, permission, flexibility, compassion, and honoring and respecting your own body’s needs.

Like right now. Stop take a few deep breaths (don’t skip it…actually take a few deep breaths, in through your nose, out through your mouth).

Now… Ask yourself what would it feel like to approach food and caring for yourself from a place of choice, permission, flexibility, compassion, and respect for your body and its needs around eating, movement, rest, the way you spend your time, etc.

What do you notice? What thoughts come up? How does that feel in your body? Hopefully you notice an openness that wasn’t there before. Room to consider possibilities.

Hope you enjoy this edition’s content.

—1—

Inflammation is a topic I get asked about often. It’s been on my list of things to write about for a while. Until I do, I’ll share this really well written quick read from a fellow non-diet dietitian I highly respect. Her focus is on midlife women, but there is something here for everyone. Check it out to learn more about what inflammation and anti-inflammatory eating is and isn’t, including some words of wisdom about dairy, gluten, and sugar.

Inflammation is Complex, Your Diet Doesn’t Have to Be

—2—

Nourishing our bodies well is not just beneficial for our physical health, but also for our mental and emotional health. Eating regularly and consistently is one of the most important things you can do to support mental health and doing that begins with the first meal of the day - breakfast. Here, why it’s important in mental health plus a few quick options to try.

Breakfast for Mental Health

—3—

I’m sharing 2 podcasts I listened to recently that I thought were great.

#1

The chatter in the menopause space around hormone therapy has gotten pretty loud. With so much chatter it can be hard to know who to listen to for true science-backed information. In this episode, Professor Susan Davis, AO, a leading expert in women’s health as a clinical endocrinologist, researcher, and educator reflects on her decades of research on various forms of hormone therapy and shares what we know–and still don’t know–today regarding traditional hormone therapy as well as testosterone therapy.

Should We All Be on Hormone Therapy

#2

On Muscle and Mind: How Strength Training Changes Your Brain, Improve Mental Health, and Lengthens Your Life

This episode really inspired me to move and get and stay strong. Learn what muscles are for - beyond the physical, how to get them, and why it’s never too late to start building them.

On Muscle and Mind: How Strength Training Changes Your Brain, Improve Mental Health, and Lengthens Your Life

—Bonus—

I decided to try to do yoga everyday in the month of June. It’s something I’ve been thinking about for a while but hadn’t tried it. So, I did it! I missed just a couple of days out of the whole month, even on vacation!

Some days it was yoga in bed for 5 minutes, one night was yoga under the stars in the Cayman’s. I didn’t even have my yoga mat on vacation and just made do with a towel or the bed.

As I’ve talked about before yoga is something that I love and want to do more often. I found making the intention to do it daily helped me do that and reap the benefits! Here are a couple of my favorites that I did.

Yoga with Bird 7 Minute Yoga Stretch. SOOOO Good

Yoga with Adriene Flow On The Go - 15 Minute Yoga Practice

Last but not least I will leave you with this little gem to remember until next time!

We are constantly being told how to “fix” our bodies. What if instead we treated them like what they truly are, our lifelong home, worthy of care and respect.

Thank you for reading. See you soon! :)

My crock pot and instant pot rarely get used. I really am just a traditional cook on the stove top or oven kind of girl.

Well today’s lunch might have changed my mind.

My daughter is home from college (right down the road at FSU) this Summer and a month or so ago she saw that the Drew Barrymore air fryer was on sale. She has the matching crock pot and loves it so wanted a matching set.

Drew’s Beautiful brand stuff is super cute. We got the smaller 3 quart version in white a gold…

I finally put it to good use today.

Sadly, our AC is majorly on the fritz and we are waiting for a new unit. I was craving salmon today, but knew heating up the oven to 400 degrees would only make our house hotter. So I grabbed the air fryer instead!

It truly couldn’t have been easier. I popped a liner into the air fryer for easier clean up. I seasoned the fresh salmon with salt, pepper, and paprika and put it in the air fryer and pushed air fry. It automatically set to 400 degrees for 16 minutes. It turned out perfectly and was delicious!

I put it on top of this light yummy lemony orzo salad I had made this past weekend for a get together with friends.

They were a perfect combination!

Easy Lemon Orzo Salad with Feta

Salad Ingredients:

16 oz orzo, uncooked (I’ve been using Trader Joe’s orzo. It is $0.99!!)

1 red bell pepper, chopped

1 raw zucchini, chopped

1 yellow squash, chopped

1/2 red onion, small diced

6 oz. feta cheese, crumbled (I usually crumble some extra on top)

15 oz can garbanzo beans

1/2 c fresh parsley, chopped

¼ c fresh basil, chopped

*Recipe note: I’ve been buying fresh herbs from Trader Joe’s too. Much less expensive!)

Dressing:

Juice and zest of 1 lemon

1/2 c extra virgin olive oil

2-3 garlic cloves, minced

1 T honey

1/2 tsp sea salt

1/2 tsp cracked pepper

Instructions:

• Cook orzo according to package instructions. Pour into strainer to drain. Rinse with cold water to cool.

• Chop and prep all veggies.

• Add the orzo and to all other veggies and ingredients except the feta into a large bowl.

• Combine dressing ingredients and whisk or shake to combine. Pour dressing over salad. Stir well to combine.

• Fold the feta cheese into the mixed salad.

• Chill until ready to serve. Toss just before serving and add an extra drizzle of olive oil if desired. Refrigerate in a sealed container for up to 5 days.

If you are looking for a easy and super tasty warm weather lunch or dinner? This is the one to try!

Hi! Hope you made it through Maycember ok! :) It is a busy and chaotic month especially for parents, but really I think for most of us. There is the school year ending, activities wrapping up, graduations, Mother’s Day, etc. all on top of our busy regular everyday lives.

It was definitely busy for me and my family! My youngest graduated high school and we threw her a big graduation party. She will be heading off to FAU in Boca Raton in the Fall. Super proud of her!

Wanted to share some thoughts with you today on getting curious and asking the question…

“Isn’t that interesting?”

I talk a lot with clients about staying open and curious about their choices, thoughts, and behaviors around food, movement, their bodies, etc.

Coming to situations with judgement and criticism just leaves us feeling bad and shuts down our ability to learn from our experiences. Being curious leads to growth and learning.

Asking the simple question “isn’t that interesting?” can make space for getting curious instead of judgmental.

I’ve used it in dealing with various thoughts around…my aging 51 year old body - whether that is around ability, various aches and pains, or how I feel in clothes or a bathing suit. I have also used it when grief pops up around my girls getting older and launching from the nest.

Instead of getting sucked into the mire of fretting about these things which is very easy to do, the simple question of “isn’t that interesting” offers a curiosity and interest that feels different and allows space to consider thoughts, beliefs, and behaviors from a different perspective. It really can be a huge mindset shift.

It never ceases to amaze how much the practice of yoga aligns with the work I do with clients. I hear things all the time in classes that immediately feel applicable to this work.

A concept that was raised recently in a yoga class was “the witness mind.” The witness mind is the ability to observe your thoughts and emotions without judgment or attachment. It's about becoming aware of the mind's activity without getting swept away by it. This awareness allows for greater self-awareness and detachment - which can help us respond to our thoughts and emotions instead of reacting.

Asking the question, “Isn’t that interesting?” can be a tool to bring forth our curious and aware witness mind to create space for us to better understand ourselves and others and explore different options for how we respond.

Love this quote about discovering this witness mind space and in that finding growth and freedom.

"Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom." - Viktor E. Frankl

Hope you enjoy this edition’s content!

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My Latest Blog Post…

A Real-Life, Non-Diet Guide to Lowering Cholesterol

Here, I share everything you need to know to help you manage your cholesterol levels including why cholesterol can increase in midlife, three practical nutrition and lifestyle tips, plus supplement recommendations.

A Real-Life, Non-Diet Guide to Lowering Cholesterol

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It’s Not About the Cookie

A piece on mindful eating, giving yourself permission with food and the possibility of what can be gained.

It’s Not About the Cookie

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7 Truths Too Many of Us Are Still Missing About Our Brain Health

Did you know that March is Alzheimer’s and Brain Awareness Month? Loved this piece shedding light on how women can care for our bodies and brains to support brain health as we age.

7 Truths Too Many of Us Are Still Missing About Our Brain Health

——Bonus——

Yoga for Tennis with Adriene

While I realize many of you don’t play tennis (or pickleball), this was so good I had to share. Yes it is great for tennis players or pickleballers, but is just great for any and all. Love the focus on finding your center, breathing and being in your body. Do modifications if you need to and enjoy!

Thank you for reading. See you soon! :)

A Few Words on the Non-Diet Approach

Whether you are working on lowering cholesterol or not, a non-diet approach can be helpful. As a Non-Diet Dietitian my take on helping people care for themselves and support health differs from the traditional role many think a dietitian serves. So much of the advice on nutrition centers around weight loss as the first line of defense for any and all conditions and restriction, avoidance, and deprivation as treatment – at all costs.

Whether it is for general health improvement purposes or to treat specific diagnoses and irregular lab values, weight loss and restriction are usually what is recommended. The emphasis on weight and dieting is an old-fashioned approach that does more harm than good. This approach isn’t sustainable for most. Ironically, it often prevents people from embracing and sustaining health-enhancing changes.

It is for that reason that I am starting a series of posts that I plan to publish periodically to address some chronic health conditions and irregular lab results such as - diabetes/insulin resistance, heart disease, high blood pressure, and MASLD, aka fatty liver disease - from a non-diet approach.

There are so many ways evidence-based ways that we can support our health through food, movement, and other lifestyle choices that do not center around weight. My approach focuses on positive nutrition and making sustainable lifestyle changes rather than weight loss and restriction as the answer.

First Up in the Non-Diet Series…Cholesterol

TL;DR Summary:

• Knowing your cholesterol numbers is important and managing your cholesterol can reduce your risk of heart disease and stroke.

• Getting more fiber, including healthy fats, and moving more can be a first line of defense in lowering cholesterol.

• Reducing stress, improving sleep, and minimizing alcohol intake can further support overall heart health and cholesterol management.·

• A couple of supplements are evidence-based and can be helpful: plant stanol and sterol supplements (e.g., CholestOff Plus) and HPF Cholestene, a red yeast rice supplement. Take them with meals.

I have had countless clients come to see me with recent labwork indicating high cholesterol. I also have friends in my age bracket who have recently been diagnosed with high cholesterol. Nearly all of them in response want to know what they should NOT eat in order to bring their cholesterol down. What if instead there are things we could add to help us manage our cholesterol? (Spoiler: there are!)

High cholesterol is fairly common. Especially as we age, it’s common for cholesterol levels to rise, which can be worrisome and lead us down the google rabbit hole which can be rife with misinformation. That’s why I decided to address this topic first.

In this post I will provide clear, evidence-backed answers to common questions about cholesterol AND practical strategies to empower you in managing your cholesterol levels through lifestyle and nutrition changes.

What is Cholesterol?

Cholesterol is a waxy substance found in your blood and cells. Cholesterol isn’t all bad, in fact, your body needs it to build cells and make vitamins and other hormones. But too much cholesterol can potentially pose a problem.

Cholesterol comes from two sources. Your liver makes cholesterol and the remainder of the cholesterol comes from foods containing saturated and trans fats. These types of fat can increase the cholesterol in your body.

Why Cholesterol Matters?

As cholesterol levels creep out of the ideal range our risk for heart disease and stroke goes up. Our cholesterol levels aren’t always completely under our control though. The reality is that increased cholesterol can be genetic or happen for other reasons outside of our control such as hormonal changes. In these cases, our behaviors and habits may have less of an impact on lowering it.

Even still, it is important to do what we can to support our health and cholesterol. Things like quitting smoking, incorporating joyful movement, boosting cholesterol lowering foods, as well as being mindful of stress, sleep, and alcohol intake are all factors worth focusing on.

How Cholesterol is Measured?

Cholesterol levels are assessed using a lipid panel, a blood test that measures the amount of fat molecules, called lipids, in your blood. Typical markers included in a lipid panel are :

• Total cholesterol – measures the overall amount of cholesterol in the blood.

• LDL cholesterol – often called “bad” cholesterol because increased amounts can contribute to plaque buildup in the arteries.

• HDL cholesterol – often called “good” cholesterol because high levels can remove cholesterol from arteries.

• Apolipoprotein B (ApoB) can also be measured – ApoB is a protein found in LDL particles and higher levels indicate increased risk of heart disease.

Cholesterol in Midlife

The menopause transition has become a special area of interest for me, so I wanted to share the connection with cholesterol.

It is not uncommon for women who have consistently maintained good cholesterol to experience a sudden increase during the menopause transition. This can be scary and lead to strict dieting and needlessly cutting out certain foods. It can help to understand why these changes may be happening.

The shifts in cholesterol levels are often related to hormonal changes, particularly the decline in estrogen. As menopause approaches, the levels of estrogen, an essential female hormone, start to drop. This drop is a normal and natural part of the menopausal transition.

Unfortunately, though, estrogen has a protective effect on cholesterol and heart health and is helpful in regulating and maintaining both HDL and LDL levels. As estrogen levels fall during menopause, LDL, often referred to as the “bad” kind of cholesterol can rise, and HDL (“good”) cholesterol may decrease. This shift in cholesterol levels can lead to an increased risk of heart disease, a known concern for postmenopausal women.

The good news is that all the recommendations listed below can help. Also having an open conversation with your doctor about menopausal hormone therapy can be an option. While it’s not officially recommended solely as a cholesterol treatment, many women who take it to help manage other symptoms of menopause like hot flushes, night sweats, anxiety and low mood also experience an improvement in cholesterol levels.

(I am currently working through a Menopause Certification Training in order to help support women in managing and navigating this phase of life. I love being able to support women in better understanding their bodies and can’t wait to share more in the future.)

Now that you know the basics on cholesterol, let’s get to some evidence-based things you can do to help you manage your levels and improve your health!

3 Nutrition & Lifestyle Strategies for Managing Cholesterol

#1 Elevate Your Nutrition with Fiber Rich Foods

While protein seems to be the “it” nutrient, fiber is really the nutrition superstar. Eating more of it, especially soluble fiber, can help reduce LDL cholesterol by making it harder for your body to absorb dietary cholesterol. Soluble fiber is found in foods like oats, beans and peas and fruits and vegetables. Fruits and veggies particularly high in cholesterol lowering fiber include Brussels sprouts, sweet potatoes, carrots, broccoli, apples, bananas, and avocados. Incorporating more soluble fiber might look like…

• Start your day with a bowl of oatmeal or high fiber cereal. (You could even try mixing a high fiber cereal with your current favorite cereal)

• Incorporate beans, lentils, and peas into your meals. They make a great addition to a salad or bowl.

• Up your intake of fruits and vegetables high in soluble fiber. Add a banana to cereal or oatmeal in the morning or eat it as a snack. Add sliced avocado to a sandwich or keep cut up and washed veggies ready for when you are feeling snacky.

#2 Embrace Healthy Fats:

Certain types of fat are beneficial for heart health and including more of them can help improve cholesterol levels. Trading out foods high in saturated fats (like red meat, bacon and sausage, cheese, and full-fat dairy) for heart-healthy mono and polyunsaturated fats instead can help. Instead of focusing on what you can’t or shouldn’t eat, try thinking about what you can add in. These are some of the foods to include more of…

• Nuts and Seeds: Snack on a handful of almonds, walnuts, chia seeds, or flaxseeds or add some to oatmeal, cereal, and salads. They are packed with healthy fats and can help reduce LDL cholesterol.

• Olive Oil: Use extra-virgin olive oil for cooking or as a salad dressing. It’s a great source of monounsaturated fats.

• Fatty Fish: Fatty fish such as salmon, tuna, trout, and mackerel contain omega-3s, polyunsaturated fats that can help raise HDL cholesterol levels. Walnuts, flax seeds and canola oil are also good sources of omega-3s. Try to incorporate fatty fish a couple of times per week.

#3 Add More Movement to Your Day

Incorporating more movement into your daily routine can also help lower cholesterol and boost heart health. Being more active can not only help raise HDL cholesterol and lower LDL cholesterol, it can also lower blood pressure, reduce inflammation, lower stress levels, and help improve blood sugars. Here are some ways to add more movement…

• Include activities like walking, jogging, swimming, or riding a bike.

• Incorporate strength or weight bearing type exercises. This helps improve your overall fitness, strength, and ability and can positively affect cholesterol levels.

• Increase your NEAT or non-exercise activity thermogenesis. NEAT refers to everyday activities like playing with your kids or grandkids, doing yard work, taking the stairs, cooking, cleaning, and doing laundry. We know that looking for everyday ways to be less sedentary throughout the day can positively impact heart health. If you sit at a desk all day long, consider a walking pad or treadmill desk, which have been shown to improve blood sugars and raise heart protective HDL cholesterol levels.

The bottom line with movement is that all movement “counts” and any amount is beneficial for cholesterol and heart health. No matter where you are today, whether you are doing some or none, know that any amount you can add will benefit not only your physical health, but your mental health too.

What About Eggs and Shrimp?

A common misconception that I hear from people is thinking that it is the cholesterol in foods that contributes to high blood cholesterol. As a result, people avoid certain foods, like shrimp and eggs. The poor egg has gotten a lot of flak over the years!

What we know now is that it is actually the saturated fat in foods, more than the cholesterol, that contributes to increased blood cholesterol levels. So, while shrimp and eggs do contain cholesterol, they are relatively low in saturated fat and rich in other nutrients and therefore not of particular concern for most people and can absolutely be included in a heart healthy way of eating.

Other Lifestyle Changes That Can Help

Managing stress and getting good sleep are key to keeping your cholesterol in check since they help balance hormones like cortisol and ghrelin. These hormones can negatively impact your cholesterol if they’re out of balance. Try things like yoga, meditation, or even deep breathing to relax and de-stress. Reducing alcohol intake can also be beneficial to cholesterol.

What About Supplements for Lowering Cholesterol?

Despite many supplements being touted for lowering cholesterol, there are just a few that actually have evidence to back their efficacy. Here are two to consider and talk with your physician about.

Plant Stanols & Sterols

Plant sterols and stanols or phytosterols are naturally occurring compounds found in plants with a structure similar to cholesterol. Plant stanols and sterols can help lower LDL (“bad”) cholesterol levels by blocking cholesterol absorption in the gut. We can get them through foods like whole grains, nuts, seeds, legumes, and vegetable oils, but not in the amounts shown to clinically lower cholesterol. That’s where a supplement comes in. Recommended product, third party tested: Nature Made CholestOff Plus. (Take 2 soft gels two times daily with meals.)

Red Yeast Rice

Red yeast rice is a substance made by fermenting rice with a species of yeast called Monascus purpureus. It contains a variety of natural compounds called monacolins known to inhibit cholesterol production. One of the monacolins, monacolin-K, is also known as lovastatin, the key ingredient in the cholesterol lowering “statin” drug Mevacor. Several well-designed human studies have shown that taking red yeast rice daily or two to three months can lower total cholesterol, LDLs, and triglycerides. Recommended product, third party tested: HPF Cholestene (Take 2 capsules twice daily with food.)

Wrap Up

So, what is your takeaway from what you’ve read? What is one small step you can make in your own lifestyle and choices to incorporate these strategies?

Embracing these small steps can help you manage your cholesterol levels and make lifestyle changes that could significantly improve your overall health. The bonus is that by doing it in a non-diet way you are also cultivating a healthier more peaceful relationship with food in a sustainable way, no diets, no restriction necessary!

Know someone who could use some help with their cholesterol levels? Pass this along.

Stay tuned for more non-diet nutrition strategies for various chronic health conditions in the future! Need support? Get in touch.

**The information provided here is for general knowledge and educational purposes only, and should not be considered medical advice. I am a dietitian, but not your dietitian. Individual needs vary and readers should consult with a healthcare professional before making any significant dietary changes.**