nourishing bits and bites

New brand, new website, same mission : Exploring food and movement that works *with* the body.

So much more to come!

Proud (and impressed) with this nourishing bite. I intended to make a peanut butter quinoa crisp with chocolate on top, but there wasnt enough peanut butter in the house 😢. So I got creative...

Want to give it a try?

1.) In a food processor, toss in 1 c medjool dates, 2/3 c cashews, 1/2 cup pecans, dash of vanilla, 1/3 c maple syrup. Pulse as much as you can / want.

2.) Whip out a mixing bowl. Add the mixtue above. Stir in ~ 1 1/4 c puffed quinoa (or rice crispies or rolled oats) and 1/3 c of your favorite dry fruit (cherries). Mix well. It should be somewhat sticky to hold shape, but not "wet". If its too dry, add a little more honey or maple syrup. If too wet, add more quinoa.

3.) Line a cookie sheet w parchment paper. Pour out the mixture and press it firm

4.) In a microwave safe bowl, melt 1 c dark or semi sweet chocolate chips. I put it in the microwave for 3 minutes at 70% power.

5.) Spread the chocolate over the bars. Pop the sheet in the freezer for 20 minutes to firm up, then cut. Once solid, you can store in the freezer and take out as desired!

As with all my food posts, you are not "required" to make, eat, or enjoy this. We all have different tastes! I post about recipes because 1) sometimes its hard to come up with ideas and 2) I find it fun to get creative w ingredients.

A client recently said this, and Im not sure they realized just how profound their statement was. It's stuck in my mind since.

Eating isnt just about meeting nutrient needs, it's an avenue for culture, celebration, mourning, recognition, joy, or simply put - connection. Please dont miss out.

Im not saying eat to the point of misery. Or replace connection with food. This isnt your "last chance" with these foods- any dish can be eaten 365 days a year. But instead, consider what it would mean to eat with your head and your heart - without food rules and fear putting blinders on whats possible.

When youre 80 looking back on these days, what will you be grateful for... chances are good you wont be ecstatic that you skipped the ______.

Need a new breakfast idea? This portable spin on baked oatmeal is a great option to prep for the week.

Simply store in the freezer and warm up in the microwave before heading out the door for a run or for the day.

They're a great option for before workouts. They also pair well with yogurt and fruit if you need more sustained energy.

They have a "chewier" texture. If that's not your thing, put the oats in a blender or food processor before incorporating.

Let me know if you make them!

Holiday meals mean something different to everyone. For those working towards a better relationship with food, I hope you find a moment of calm and presence. If it helps, feel free to carry one of these thoughts to move through the next few days.

What (compassionate) words would you give to others? Comment below ⏬️

Are you a veggie cream cheese lover? Ditto that (but also ok if youre not). Turns out its easier to make than you'd think.

Simply choose your bread product and top with cream cheese. Then add...

➡️Thinly sliced veggies (eg, carrots, tomato, red pepper, onion)
➡️ Sprinkle of garlic powder
➡️... chives
➡️... oregano
➡️ ...salt/pepper

Savory way to start the day 😍

Confidence doesn't come from the approval of others. Certainly, that positive feedback makes us feel good! But orienting your decisions to please others isn't sustainable. And it often takes you away from living in a meaningful way, for you.

I believe that confidence comes from knowing your values - what matters most to you. And striving to show up in life in accordance with those values as much as you can.

Not sure what your values are? Consider - what would you do, how would you live, and how would you treat yourself and others if you had unconditional approval from others?

Because then, when difficult decisions arise, you can feel confident moving in the direction of what matters most.

( to this post 3 years ago. Graphics are dated, but the message is the same)

When your car gets low on gas, the gas light goes on. You know it's a sign that if you don't put gas in soon, the car will stop working. Do you question the meaning of the signal? Or try to disconnect the light because it's annoying you?

No. There are no questions. The gas light goes on and you stop at a gas station to put fuel in the tank. You might even get gas BEFORE you hit empty, because you have more to drive, but the gas station is here, now. (or if you're my husband, the gas light goes on, and you drive another 30 minutes...).

You see the signal as a courtesy, not a threat. Because without that warning, you'd risk being stranded on the side of the road.

You trust the car to use the fuel as it sees fit and to do the job it needs to do. And you respect that even if you covered the same mileage, sometimes gas use changes based on driving conditions. You don't argue that you only fill the tank at certain times of day. Or that the tank has to last the same mileage each week.

Back to hunger. It's a signal from our body that it's running low on fuel. It doesn't need as much questioning or second-guessing as we do. Granted we humans are more complicated than machines, but the communication analogy is simple : Hunger = need for fuel.

You can ignore those signals all you want or judge them for being there. But at the end of the day, hunger is a signal of what the body needs.

Navigating the gluten free diet in college? (or another food allergy or intolerance?) Transitioning to college is no easy task. Back in 2010, I did some research on the topic with students and colleges across the country to learn about best practices and lessons learned.

Results demonstrated that college administrators wanted to help students, but students rarely spoke up. That means systems created accommodations that didn't match how students wanted to live. It's so important to speak up if you're on campus! Folks want to help, but they need to understand how...

Click through for the details.

Be sure to check out the free pdf guide on my website for all the stories and tips.

Breakfast is almost always on the go, thanks to the kiddo drop-off routine. It's crucial to have something satisfying that is also grab and go.

Love these scones. I make a batch on the weekend and store them in the freezer. Simply warm in the microwave for 30-60 seconds and go!

Bonus - they also are a great pre-run option OR could have post-run along with your favorite protein source.

Are you headed to a running camp before the season starts? I spent a lot of time rehashing camp experiences and preparing folks for next week. Here are the top 5 themes from our conversations.

Remember, the point of camp is to train (and have fun). If you don't eat enough, you ...

1.) Won't work at your top level
2.) Won't repair as well (which is where you improve!).
3.) Increase the risk of injury significantly

Running camp is NOT about weight loss. It's about improving performance and connecting with your team. Eating enough helps you achieve both.

Do you have any challenges or strategies for running camp? Pop 'em in the comments!

Just because something has protein doesn't make it "better" for you.

Sure, protein is great. But it's not "healthier" than carb or fat. It's just different. Each of those nutrients has a distinct function and purpose.

What's "healthiest" is making sure you're giving your body the nutrients (and eating experiences) it needs in a way that also supports your mental, social, and financial well-being.

Providing care for someone is as much a science as an art. It's about finding the sweet spot of...

1.) Understanding and interpreting the available research - what the evidence does and does not say as well as where it's lacking. But research is not the "answer" for an individual. We also have to take into consider....

2.) Our clinical experience working with a wide variety of people. Early on in your career, this is lacking. So you need to stay open, listen, and follow up w people you support because....

3.) Patient experience and preference matter. They are PART of providing evidence based care. What "worked" for someone else, may not apply to the person in front of you. You need to take time to understand their circumstances, values, and priorities and layer care with that in mind.

I give this disclaimer before almost every public presentation most people orient from their personal experience or are trying to cite research. Both are valuable, but alone, they're not "the answer" for everyone.

Health care and health behaviors are complicated.
They are NOT "one-size-fits-all." They are (and have to be) an on-going conversation and evolution for providers and clients alike.

Keep learning. Keep growing.

Maybe somewhere it's grilling weather....

If you're a fav of veggie burgers, be sure to check out this recipe. It's great on the grill or the air fryer. Personally, I love a veggie burger with more texture. But if that's not your thing, pulse the mixture longer in the food processor.

The mixture also freezes well - form the patties and separate with parchment paper prior to freezing. You can take from the freezer right onto the grill or air fryer.

PS - NO ONE is REQUIRED to eat a veggie burger. If you love 'em, great. If you don't no worries! Both meat and veggie burgers can be great sources of nutrition. Which to have comes down to personal preference, personal needs, and availability.

🌟change up your veggies🌟

Coat them in egg, herbs, breadcrumbs before baking! It adds an amazing crunch as well as more protein

Step 1.) Preheat the oven to 400°. Line a cookie sheet w parchment

Step 2.) Cut up veggies that take the same time to roast (I love zucchini, carrots, and broccoli). Put in a large bowl

Step 3.) Add 2 eggs. Toss to coat. Then add 1 T minced garlic, 1/4 c minced onion, 1/4 c panko bread crumbs, 1/4 c parm cheese. Toss to coat. Salt as desired.

Step 4.) Roast around 25-35 min until reach desired texture

So. Darn. Good.

whotri

It doesn't matter what you look like, why you run, where you run, or how far, how often, or how fast you go. Race, gender, ethnicity, income? No matter.

If you lace up your shoes and put one foot in front of the other, you're a runner. Run on friends.

Happy

whotri

We're entering race season for running and multisport activities. Folks have spent the last few months logging many (many) hours to prepare for "the big day." The race itself is a very small % of the time spent. There are SO many variables that can impact how the day goes - training, nutrition, taper are a few but gear malfunctions and just odd ball issues of chance are always possible. You may never make it to race day OR race day could go all kinds of different ways.

Racing is not about "everything going right" (though it is really cool when that happens). These sports are also about dealing with adversity - knowing when and how to adjust. Digging deep and pushing yourself to see what's possible. But also knowing when that strategy is only leading to harm. We have to develop the resilience to try again, even if we aren't sure how it will go. Race day doesn't define the journey.

The race itself can't be the only thing that matters in our pursuit. We absolutely can be excited and hope for a kick *** day. But the roll of the dice is quite real.

Real life over here. I've run about 800 miles preparing to run 26.2 miles this weekend. My husband and I were excited to run the same race! But when your kiddo can't kick a stomach bug, you pivot.

The fact that I won't be able to race doesn't change the (s)miles I collected these last months. I'm disappointed (to put it lightly). Racing has to be about more than the event itself. We have to love the process, regardless of the outcome.

PS - The other lesson here is to never sign up for the same race as your partner if you have kids ...

So now, what to "do" with all this training....run 26.2 virtually? Not exactly the reason we signed up, but it may have to do.

Theme of the week it seems: Your body is just that - yours. No one else is responsible for it. No one else answers to it or for it. You do not owe ANYONE an explanation for what your body does or does not do or how it looks or the changes it experiences. You do NOT need anyone else's "approval" to be worthy or valuable. YOU are the value.

Pass it on.

It's a common question in recovery - How do I know if I really don't like a food? How do I know if it's my eating disorder?

It's a challenging place to be. Providers are not "in" your body. We can't know for certain. And it's not our job to tell us what you "should" like. People are allowed to have preferences.

But EDs can create so much fear that people feel disgusted and repulsed by foods.

But when people are adamant about not eating entire food groups and categories because they don't "like" them, I do think we have to get curious about what might be driving those behaviors.

These are some of the reflections I may go through and consider with patients. But even then, it's not straight forward. And sometimes with time, reflections change as people renourish and feel less defensive.

The reasons around food fears can be multifactoral and there may even be a degree of preference and fear.

Often, we do have to push ourselves to engage with food we feel we don't like in order to get curious and notice what's coming up - how much fear and anxiety is driving the experience vs a more neutral influence of preference.

Eating disorders (ED) are not as simple as the labels and categories in the DSM. Those criteria don't really capture what it's like for people living with it. Here are some examples I see my clients navigating...

There is no one universal experience. They are a complex experience stemming from a variety of biological, psychological, and/or social factors.

There are parts of an ED that feel "necessary". EDs put up walls that feel protective. But those same walls keep the good out...and keeps people from moving around their life. It leaves people isolated, stuck, and numb.

You can't "see" an ED. They aren't based on behaviors alone. They're not size dependent. They're driven and defined by the thoughts, emotions, and relationships in the mind. That's why they're so easy for providers and loved ones to "miss"

As much as I'm trying to communicate the experiences here, I also want to emphasize that HEALING IS POSSIBLE. Healing is the gradual absence of these thoughts and urges. It's the space where people are letting in more experiences than the obsession and fear around food and size. If you're navigating an ED, please keep going!

Eating disorders will try to trick you into believing that "achieving" a size or meeting a calorie goal is the "key" to happiness.... and that eating to meet your needs and or listening to your body will only lead to misery.

The last few weekI've had a number of clients share the same general sentiment, just complete disbelief that eating more would leave then feeling this much better.

The path to healing is not a panacea. Life isn't "perfect." No one is "always happy." But eating gives you the ability to experience the good and the energy to navigate the tough moments.

whotri

I remember the year it happened. It was spring going of 6th or 7th grade. I was PSYCHED for summer soccer to start. I showed up for practice..... and I was the only girl there.

Ive always been "one of the guys." I have 3 older brothers and grew up on a block of all boys. Being the only girl wasn't a problem. But I ended up quitting a few weeks in, because somehow, playing sports had become "abnormal"....

As time went on, I learned the girls didn't want to come because they were afraid of not being good enough. They felt self conscious about their bodies. They feared soccer threatened femininity.

My own story went a different direction than theirs...

We need to take steps to keep girls in sport. Not because they have to "compete." Rather, we need to create a space to empower women - to discover their own comfort (dare I say joy) in movement. The power of their body. To see movement as an opportunity instead of a tool to control or change bodies. Bodies that don't need to be hidden or avoided. But embraced as they are. To enhance connection to self and others. That it doesn't have to be about hierarchies and misery.

Here are my thoughts on ways we can support young female athletes.... What would you add?

whotri

A big topic this week as clients are going through more stress and transitions. If you're noticing more negative thoughts about body image coming up, consider this ---

>> What if those thoughts are a symptom rather than the actual cause?
>> What would it mean to directly deal with the stress of uncertainty?

Please don't hold so tight to the illusion that controlling / changing your body is the answer to all of life's tough moments. It may provide a sense of control and maybe even superiority when you're feeling low, but getting obsessive with food and/or movement also rob us of the vibrancies of living.

Excited and honored to announce that I am "officially" an IAEDP Certified Eating Disorder Specialist!

I remember standing in the hall of the pediatric clinic talking to the director about my interest in eating disorders. She encouraged me to reach out to Marci Evans, who graciously donated her time to help me understand how to get started in this field.

I remember telling Marci how reluctant I was to do this work - I didn't know enough, I was afraid of hurting people, I didn't want to make mistakes, it was too overwhelming. She gently encouraged me that fear of failure shouldn't keep me from trying....and learning. And that sometimes caring is "enough", even if it's not perfect.

There's been a lot of humbling learning (and unlearning / relearning) over the years.... conferences, books, consultations, supervisors, managers, providers....and of course my patients / clients. So much of my learning / growth has been in the practice itself. I've made mistakes. I hate that it's a part of growing. But the grace and patience folks have shown me over the years (and now) mean everything.

If you work in nutrition, athletics, fitness, healthcare, and/or mental health, please seek out more information and training on eating disorders. Even if it's not your passion... even if you're afraid to do the work... it matters that you're able to identify and respond to someone who needs you. Whether or not eating disorders are "your thing", people of all walks of life are affect.

Please learn how to listen to people.... truly listen, respond, and ask questions to understand their WHOLE lived experienced. You don't need to know how to "fix it". You'll never know "everything." But the task is to fall in love with trying... listening... learning... and growing...

With so much attention around the marathon today, it can feel like only certain paces, places, or distances are what "count." But the reality is if you put one foot in front of the other fast enough, there's lift off. That's running.

There's some valuable perspective here ... click through the thread and consider how much you're a bulldog trying to become a poodle. Consider the value you bring to the world BEYOND your body.

What you eat and how you move is not need to be relative to other people. Copying someone else won't make you like them or less like them. Your body does not deserve more or less than someone who is bigger or smaller. Your needs are your needs. Your body is your own

ALSO Apparently, we are rocking a dog theme this week. I do indeed adore dogs (and all animals)

It is impossible to make binary and blanket statements about food.

There is no such thing as a food that is always and universally healthy.... or unhealthy.

Context and application matter.

For example, broccoli is a wonderful food. Many view it as "healthy." While it has many health benefits (fiber, fluid, antioxidants, vitamins / minerals, a little starch) it does NOT provide all of the nutrients the body needs.
If you were to make broccoli the bulk of your eating experience, it could actually detract from health.... not promote it. And broccoli before or during exercise? Yikes. And if pursuing broccoli comes at the expense of your mental or social health, THAT is also a problem. Because "health" is not just about biology. It's about the context of the whole human experience.

Long story short - food is not as simple as "healthy" or "unhealthy." By definition, every food provides you with some kind of nutrient (calories come from nutrients....). And your body will put that nutrient to use. Our job is to be thoughtful and creative in putting foods together that not only meet our biological needs, but are also in line with our psychological and social contexts. What comes together for me may not be the same as you and that's ok!! There's not "one answer" to this question and ultimately many (many) possibilities.

Clients often ask why.... why we do "need" to push the dessert topic.
They often claim they don't like them - finding fault with the flavor, texture, or GI experiences. They struggle to see the point.

So why are we so insistent that part of eating disorder recovery is including these foods?

Hot take - It's not about trying to get people to gain weight (so many misguided thoughts right there). The reality is that eating dessert isn't really about the dessert... it's about challenging rigidity and fear(s) so that food doesn't hold you back from living a quality, connected life.

I'm not saying you "have to like" dessert. But you do have to challenge whether or not your preference is based in preference or fear....

Consider this thread for more.