Your Health Insurance May Pay For Your Nutrition Appointments







Did you know that many health insurance plans will cover visits with a Registered Dietitian?  🙂

Are you trying to lose weight but can’t seem to change your habits?                                        Or maybe you know that your health issues would improve if you cleaned up your diet?

Many people hear from their doctors that they should lose weight– but most doctors aren’t taught to discuss diet and nutrition with patients.  While doctors do wonderful work, the majority of doctors do not have the time to spend with you to discuss HOW to go about losing weight or manage your disease/health concerns through diet.

Typically the most you’ll hear about what to do about your weight is depicted in the cartoon above.  The “eat less and exercise more” message sounds great in theory, but honestly, how is it working for you?

This is where a dietitian comes in.  A dietitian will take an assessment of your eating habits and come up with a plan tailored to YOU.  This plan will focus on habit changes designed to get you where you want to go in respect to your health and weight goals.  Having a plan is half the battle.  The other half is the accountability and support that follow-up visits provide.  Here is where your progress is monitored– and if you’re getting off-track, you’re going to leave the session knowing exactly what you need to do to get right back on-track.

If you’ve been stuck trying the same tactics and they aren’t working, consider having a trained set of eyes look at your diet and eating patterns and work with you to make positive changes in your life.  You don’t have to figure these things out alone.  And if your insurance will pay for it– how can you not take advantage of that benefit?  🙂

Insurance plans vary with some covering an unlimited number of sessions while others have a set amount.  A few have co-pays and certain plans will only cover specific diagnoses.   Call the number on your card to find out the details of your individual plan.

Looking forward to seeing you soon!!

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Your One Wild and Precious Life

I have a question I often ask my clients that I believe is worth taking some time to reflect on…

What about your life would be different if you lost the weight?

I see so many people who have focused for so long on their desire for weight loss and the struggles endured in that process that they have lost sight of what deeper result they are actually seeking.  Is it really a new body they want or rather how they would feel and what they would do in that new body?  All too often I meet people hurting badly inside because they don’t look a certain way that they *think* they should look.   They think their life won’t change until they finally lose weight.

Sure, losing weight can be a great goal.  Especially when it means you are elevating the quality of your food and nourishing your body instead of depriving it.  But there’s more to think about.  Look beyond simply being thinner and ask yourself,  then what?  What do you expect will change in your life once you DO reach your desired weight?  Answers to this generally sound something like:  I’ll be happier and more self-confident,  able to do more things, start a relationship, feel more comfortable in my body…

Hmm, is that truly how it works?  Having the body you *think* you want guarantees none of these things.  Do you know anyone personally who does have what you would consider an ideal body?  How does their life look?  Chances are they too struggle with finding joy, relationships, self-confidence, etc.  Here’s another question:  Have you ever lost the weight and been at what you consider your goal weight?  Was your life really any better?  If you were happy with how your life was at that weight, why didn’t you/couldn’t you stay there?

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One Healthy Habit to Establish if You Want to Eat Better….


Read the ingredients in everything you buy and eat.

Ignorance is not bliss, at least not when it comes to what you’re putting in your mouth.

Awareness is key.  There is a connection between checking ingredients and making healthier buying and eating decisions.   Reading and learning what is in your food will empower you to make better choices— which in turn will keep you on track towards your health goals.  If you ignore what’s in your food you are more likely to make unhealthy food choices.  So, start paying attention!

“What is in the ingredient list?”  That is the question I ask when somebody asks me if a certain food is “good or bad.”  (… and labeling a food as “good” or “bad” is a topic for another day! 🙂  ) On the back of the package, usually in small print, is the list of ingredients and that is where your answer lies.  Only most people don’t think to look.  (Or are afraid to?)  But once you form this habit, you will have a refreshing new sense of control and clarity to replace your old confusion.

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I Can Have it Tomorrow: A Tip From a Client

Does this sound like a familiar scenario?:  You’ve just finished eating a delicious, satisfying meal and you’re now faced with the temptation to eat yet more food– maybe an invitation to the local ice cream shop, perhaps a chocolate bar in your desk drawer or whatever it may be that sounds like something you want to eat but also something that you know isn’t exactly what your body needs at the moment.

A typical thought process may go something like this:  I MUST eat this NOW and I will begin my diet again tomorrow.  This is my only chance.  It’s now or never.  There’s a sense of urgency and lack of control.  So you eat it, only to feel overstuffed and guilty….again.

How does that work for you?  I’m guessing not great.

Keep reading for a  little tip that was recently shared by a client who is struggling with overeating.  I wanted to talk about it because when something really clicks for someone, chances are good that it will resonate with somebody else.

Instead of her predictable dieting mentality which revolved around “can’t” and “shouldn’t”, she tried a fresh approach.  This involved slowing down, taking a few moments to relax and checking in with her body:

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Strawberries ‘N Cream Cheesecake (Vegan/Paleo)


It’s June and that means it’s STRAWBERRY month!

Not a lot is happening in my garden this year.   Luckily the strawberries blossomed like magic on their own– all we had to do was put a cage over them so the wildlife didn’t eat them before we did.




I remembered I had written about our Backyard Strawberries on here.  Was it last year?  The year before?  After looking it up, I was astounded to notice that it was FOUR years ago!   The other interesting thing about that post was I mentioned The Institute for the Psychology of Eating…. which I had come across and was curious about.  Well, I can’t believe it’s taken me almost FOUR years of peeking around their website and debating about signing up for their Eating Psychology Coach Certification program before finally making the decision.  I began in March and will be done in October 2016!

Meanwhile, we are being bombarded with strawberries.  Not complaining!  They are delicious to eat on their own (of course) and I’ve been having them in my morning 2-Ingredient Pancakes.  But I also had the urge to make a dessert with them, and so onto Google I went– and searched for and reviewed many strawberry cheesecake recipes before finding one I really liked. Take a look at this beautiful end result:


I loved this recipe with the mouth-watering title Strawberries ‘N Cream Cheesecake from Pretty Pies.  It’s made primarily from nuts and fruits, making it an incredibly nutrient-dense treat compared to traditional cheesecake.  And the taste?  Let’s just say it only lasted two days around here.  (I’ve also printed out her Peanut Butter Cup Pie and Key Lime Pie recipes to try in the near future.)


If you’re not growing your own strawberries (believe me, they’re EASY)– they are abundant at local farms/farmers markets and the grocery stores right now.            Saturday, June 18th there is a Strawberry Festival in my town at Smith’s Castle!









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Are You in the 6%?

We all know that America is struggling with health issues…. but did you realize how few people adhere to 5 key health behaviors that can reduce the risk of chronic disease?

Take a look at this shocking article I recently came across:

Few Americans engage in health behaviors that prevent chronic disease

CDC ORIGINAL RESEARCH — Volume 13 — May 26, 2016

6%?  Looking over the list, they all sound like pretty basic and realistic habits to make a part of life….but they’re not for many people.

Here are the 5 behaviors.  Test yourself to find out if you are in the 6%!

  1. Not smoking
  2. Exercising regularly (minimum 150 min/week of moderate intensity aerobic exercise or 75 min/week of vigorous intensity physical activity, or a combination)
  3. Avoiding alcohol consumption or only drinking in moderation (up to 2 drinks/day for men and up to 1 drink/day for women; no binge drinking)
  4. Maintaining a healthy body weight (BMI of 18.5-24.9)
  5. Getting a sufficient amount of sleep (regularly getting 7 or more hours per night)

I hope you do all of these things– if not, ask yourself what you need to change to achieve a healthier lifestyle.  Find a support group to help you quit smoking.  Think about what type of movement you enjoy and schedule it into your day.  Be honest with yourself about how much alcohol you consume and make a conscious decision to decrease it or avoid it if necessary.  Meet with a dietitian if you need help losing weight.  Go to bed earlier– even if this means replacing tv or computer time with much-needed rest.

Any positive change you can make that moves you in a healthier direction is a beneficial change, no matter how small.  Know that you are worth taking care of.







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Cool Down with an Iced Matcha Almond Milk Latte



Iced Matcha Almond Milk Latte:  Almond milk, almond milk ice cubes, matcha green tea powder and maple syrup…..just blend and enjoy!





Happy Memorial Day weekend!

It sure got HOT fast today.  After spending too leisurely of a morning around the house I finally got out for a jog in the woods where I was out of the sun– but my body hasn’t adjusted to running in the warmer weather yet.  I managed only two and a half very slow miles with walking before and after.  BUT… as always, moving in nature and surrounding myself in the quiet and greenness of the trees left me feeling better than when I started.    🙂

And I sure was hot and thirsty when I got home.

Last week I came across this Iced Vanilla Bean Matcha Latte recipe from the Oh She Glows blog.   I simplified her recipe, excluding the wheat grass and vanilla bean because I didn’t have them.  I’ve also made this with honey and with a date as a sweetener substitute for the maple syrup.

So good and refreshing!  I just wanted to share her delicious drink because I do get a lot of questions asking what to drink besides water.  When you’re cutting out sugary and artificially sweetened beverages it can by tricky to find alternatives.  You’re usually going to have to whip up your own.  Luckily it’s EASY and with natural sweeteners like dates, maple syrup and honey– and using just a small amount– you can sip something other than plain water while still being good to your body.

Have fun and stay cool the rest of your weekend!

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Food Photo Roundup 2: Meals

Being a nutritionist, it may come as no big surprise to you that I find it interesting to see what other people eat.  Not in a judgemental way, but more out of curiosity.   Plus, when I’m feeling like I’m in a food rut, it can help spark a change.  I don’t think I am alone with this fascination.  Many of my clients tell me they are looking for new meal ideas or alternate foods to add to their diet.

I’ve gathered some photos of foods I’ve recently eaten to show a few examples of the types of things I love to eat.   Don’t freak out that there are no “recipes”– just FOOD.  That’s right… the stuff I am always encouraging you to eat!  My intention is to convey how simple eating well can be.  This is not a post declaring “this is what I eat so this is what YOU should eat too”–  it’s about sharing a little glimpse into my food world to perhaps inspire you with fresh ways of eating if you’re bored with your usual food or if what you are currently eating isn’t working for you.

Here we go…

I make vegetables a priority.  I also do best with some good quality animal protein.  Seafood or chicken + green and orange veggies seem to be a common theme in my meals….



Baked flounder, steamed swiss chard and baked butternut squash.



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Food Photo Roundup 1: Desserts







I’ve been busy spring cleaning my food photo collection (haven’t gotten to the house yet)…

I am guilty of accumulating pictures with the good intention of writing blog posts about them–  but then life gets too overwhelming, the photos get lost in the virtual world shuffle or I think “what was so interesting about this anyway” and nothing gets done.  Until now.   Round one here will include photos from my favorite thing to make in the kitchen– delicious desserts!

Enjoy these ten mouth-watering images and if something calls to you– print out the recipe, gather the ingredients and get creating something delicious for yourself….

  1.  Peanut Butter Chocolate “Cheesecakes” with Hazelnut Crust


These were the Chocolate Cheesecakes from Abel James’ The Wild Diet.  They are the first thing I made from his book which details the benefits of eating REAL food and includes recipes.

Read the book if you’re interested in hearing more from the “Fat-Burning Man” or click on the link above for the recipe.


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New Office!

desk doorway- new office

Be the Change Nutrition has moved….                                      not far, just 2 doors down.  🙂

Same building (D) in The Meadows, new room:  302.

You know, I really loved my old office and was kind of sad when I first found out I had to relocate.  I was comfortable, cozy and familiar with my space.  So, it felt a little stressful to leave behind what I knew and go to something different from what I was used to.

Change is hard, whether it’s moving offices or trying to create healthier eating habits.  There is uncertainty and fear– but change is essential for growth– and trusting that life will unfold as it should and having a positive outlook are musts!  Sometimes change is just the thing you need.  My new office is bigger, brighter and I’m so happy with my change!

desk side view

I am thrilled to be working with my current clients as well as anyone new who is struggling with their eating habits.  Whether you aren’t sure what to eat or whether you are dealing with unwanted eating behaviors like overeating, you don’t have to try to work through it alone.   You are unique and my job is to help you learn what is holding you back from being your best self and find a solution that will work for you.  

I am a firm believer in eating!
Eating good quality food, nourishing food–  but also enjoying the foods you love.  (I have amazing recipes for healthier, more nutrient-dense versions of just about any of your favorite low-nutrient foods!)  I also know that you have to learn to accept yourself for who you are right now, even if you don’t live in the body you dream of having.  Love and embrace yourself first and your eating habits will follow suit.  Hate on yourself and punish yourself with dieting and you’ll never find peace.  I’ve been there; it’s not a fun way to live.

Forget the diet foods… Eat like your life depends on it– because it does!

point eat



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