I’ve Been There Too

I’ve kept a lot of journals over the years.  🙂   I find writing to be magically therapeutic for processing some of the crazy stuff that goes on in my brain.  The words in many of these books serve as a reminder to me that there is a way through anything that feels hopeless.







I don’t tend to talk about my history of struggling with food, eating and body image.        But I feel like it’s worth digging up old (painful) memories and sharing because I talk to people ALL the time who are dealing with what I’ve spent years going through.                      If it can give someone hope, then it is well worth it to open up. 

I really believe it helps to have firsthand experience to best relate to and help others.  While on the surface it may appear that dietitians and nutritionists have healthy relationships with food, for many of us it hasn’t always been that way.  This is often what brought about our passion for this field in the first place.

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Food Makes a Fun Gift!

Birthdays.  Mother’s Day.  Father’s Day.  There always seems to be another occasion coming up.  How hard is it to buy for people when everyone has everything they already want plus some?  In this world of instant gratification and Amazon, we see something we want, we order it and it’s on our doorstep within two days.  While I admit that can be pretty awesome– it makes it so much more challenging to buy something special for that special someone!

My solution:  I love giving FOOD gifts!  And not just because I am a nutritionist– food is one thing that everybody needs and on a continual basis for survival.  And we all know that chocolate is definitely necessary for survival.  🙂   Plus, food isn’t (hopefully) going to gather dust on your bookshelf or take up space in your closet.

My tip:  Personalize your food gift to the recipient.  Everyone is different and has their own particular “food thing”– whether it’s hot sauce, herbal teas, chocolate, popcorn, wine, cheese, jerky, nut butters, chips– the list goes on.  Pick out something special based on personality and individual interests.

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Product Review: Tiger Nuts

Tiger Nuts!

I wasn’t exactly sure what they were at first either.

They aren’t nuts and they don’t have anything to do with wild cats.   Sorry Tigger!

Tiger nuts are tubers (root veggies) and they are a fabulous source of  prebiotic fiber– that’s the stuff that helps feed your probiotics, those friendly, beneficial microbes in your gut.  Prebiotics support the growth of your good bacteria and this is what you want– more good and less bad for optimum health.

Tiger nuts contain several important minerals including: iron, copper, zinc and magnesium.  They are also an excellent source of healthy monounsaturated fats and fiber, both of which help keep you feeling full.

Jack Sims from Tiger Nuts USA was kind enough to send me some Raw Tiger Nuts, Peeled Tiger Nuts, Tiger Nuts Flour and Tiger Nuts Smoothie Powder.

Take a look at Jack’s video where he explains how candy rations in England after World War 2 led him to snack on imported tiger nuts from Spain as a substitute and how he came to be so passionate about what he does today…

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Recent JOB LOT Food Finds

Everyone is always looking for new food ideas, so here are my finds from a recent trip….  to Job Lot!

Do you ever think of Job Lot when you think of food shopping?  I do!  While you’re obviously not going to find essentials like fresh vegetables or meats,  it’s always fun to walk through their food section where you will discover an eclectic variety of groceries and almost always for an awesome price.

If you live in Rhode Island you know about the Ocean State Job Lot.  I’ve lived in six different parts of the state and there has always been one nearby.  While visiting their website for the first time, I just learned that they have 126 stores!  (15 in RI)   I had no idea they were that widespread.

Another really cool thing about Job Lot is you’ll always find new things there.  This can be a negative when you find something you love and then it’s gone– but that’s just how it is!  Stock up when you do find something you’ll use.  Their website even has a Coming Attractions tab where I see Tretap Maple Sparkling Water for 75¢ that I will now be on the lookout for.  Check out the short video on the Tretap site to learn what their maple water is all about.  You can click on the links of any of the Job Lot treasures I mention below to find out more about the companies and their products.

First up:  For you coffee lovers!

Cold-Brew High Brew Coffee


I have not been into coffee much lately…but I find myself loving these.

For you caffeine-sensitive people like me, be careful, you will feel these!


  • 3 flavors (at my Job Lot):  Double Espresso, Salted Caramel, Mexican Vanilla
  • Made with Fair-Trade Arabica Beans
  • only 7-8 grams of sugar per bottle
  • Lower acid than traditionally brewed coffee


Eat Your Coffee Bars

I’d never encountered these before and I have somewhat of a bar obsession.                    Pretty tasty and caffeine can come in handy on a bike ride, hike or even during a long day at the office.


  • 3 flavors:  Mocha Latte, Caramel Macchiato, Coconut Mocha
  • Infused with a cup of real coffee, no synthetic caffeine
  • Organic, vegan and gluten-free


To fulfill your requirement for my favorite food group:  Chocolate!

Lindt Dark 85% and 90% Chocolate Bars


I got the 85% for eating and the 90% for a flourless chocolate torte recipe.  They also have a 70% if you like to go a little sweeter.  And they also have these amazing truffle balls if you really want something sweet and yummy.




TAZA Chocolate:  Spiced Eggnog


Clearly an overstock item from Christmas, but does that really matter?

TAZA makes stone-ground chocolate that is “bold, rustic and satisfyingly gritty–unlike any other chocolate you’ve tasted.”



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Self-Care, Not Self-Control

I was plagued with a lack of inspiration trying to figure out what to write for February.        I like to think I’m not the only one feeling a little “ick” with the cold and the grayness.  Summer seems a distant memory and spring not quite around the corner just yet.              So I wondered…. How can I help people more?  What could we all use right now to feel better about ourselves and life?  I began thinking of my clients as a whole and what common threads I’ve noticed lately when I realized the little reminder I wanted to send out:

Practice Self-Care, Not Self-Control.

I’m seeing a lot of you being way too hard on yourselves.

People want to change themselves for the better, which is fine.  I think striving for self-improvement can be healthy.  But there’s a big difference between doing positive things to be a better version of yourself (self-care) and fighting yourself by engaging in behaviors like denying your appetite, eating foods that don’t satisfy you or forcing yourself to exercise in ways you don’t enjoy (self-control).

There is a lot of self-loathing going on and not enough self-acceptance.

And so I was thinking about this self-control vs self-care mentality among my clients and there is an unmistakable correlation between the type of mindset someone has and their progress with making healthy behavior changes.  Did you hear that?  If you want to see breakthroughs in your journey then take a look at the mindset you’ve created.  It could be getting in your way.

Are you caring for yourself or are you trying to control yourself?

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You CAN Set Yourself up for Healthier Eating: Are You?

How are you doing with making the kinds of food choices you want to be making?              It can be hard!  Good intentions are a fine start, but making it happen is what counts.

We are surrounded by the convenience and overabundance of highly processed foods.  This makes it all too simple to reach for them instead of what we know will make us feel and function better.

But you can change this with a little planning.   There are strategic ways to adjust your food environment so that choosing nutritious foods comes more naturally.

If you want to be eating healthier but are wondering why it’s not happening, ask yourself this question:   Are you setting yourself up for failure or success?

Start thinking:  I “CAN” do it!


Check out this study from Cornell that analyzed healthy eating behaviors.

The healthiest eaters were those who were most likely exposed to foods like fruits and vegetables that were “visible and easy to reach (convenient), enticingly displayed (attractive), and appear like an obvious choice (normal).”

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Your New Year’s Resolution: Stop Dieting

Happy 2017!  I want you to have a very Happy New Year and if you’re thinking it’s “diet” time, then I beg you to forget about another diet and let me help you get where you want to go in a way that works….

I don’t need to tell most of you this:  Diets aren’t the answer.   Oh, some of you insist that they work– yet there you are, unhappy because you regained the weight plus some.  I don’t consider a diet plan a success if you temporarily lost weight on it but you couldn’t sustain it.  If a diet truly worked, you wouldn’t be back into your old eating habits.  A healthy relationship with food and eating isn’t going to be achieved through a diet– it’s going to be reached through you living your life doing the things that make you feel good enough to do them regularly.








Why diets don’t work:  A diet plan is an external set of food and eating rules.  If a diet feels like something you have to follow (which it does)– it’s guaranteed to not work for long.  We’re not designed to do well when we ignore our internal cues and wisdom to guide us in determining what to eat and when to eat.  And we definitely don’t thrive when we’re feeling hungry and deprived.

What if you could switch your strategy from dieting (external, rigid eating regulations) to self-trust and mindfulness (internal, natural signals)?  The idea is to make healthful changes that actually resonate with you and excite you rather than follow a diet invented by a guru who knows zero information about you.  When you make changes that make sense to you and when you understand how they are benefiting you, these changes are going to turn into life-long habits.  These habits will eventually become who you are.   Diets don’t come close to doing this.

Twenty years ago I was stuck in the diet mentality without a clue as to all the things I was doing wrong that were keeping me trapped in my personal hell.  At the time I had no idea that the foods I was eating, the foods I was not eating and the warped messages I was telling myself about food and my body were making me miserable and throwing my appetite and mood completely out of whack.  Hindsight being 20/20, I can see clearly now all the places I was going wrong then.  I remember feeling so alone and helpless with my struggles.  Because of where I was compared to the peace I know now with food, I want to help free my clients from that trap.  I can help guide you into learning how to eat in a way that makes you feel good about food and your body again.  Trust me, with some patience and perseverance, it CAN be done!








Do you need help figuring out your new habit changes for the New Year and the new YOU?   That’s what I’m here for at Be the Change Nutrition.

It can be really hard to know what you need to change, where exactly in your day of eating you’re going off-track and what you can do to get things back in balance.  Everyone is unique and specific dietary tweaks are customized to each person.

At Be the Change Nutrition I work with you to uncover what personal habits you have that aren’t serving you.  We delve into WHY you do what you are doing and HOW to change that.  This way you create positive, new habits that fit into your life and help you to be your best self.   Once you better understand what’s causing your unwanted eating issues, it’s much easier to start making lasting changes.

Happy 2017: NO DIETS PLEASE!






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Gingerbread Frosted Brownies

I haven’t invented a recipe in a long time.  Mainly because I’ve been sticking with my usual favorites and haven’t been creating anything new– until I wanted to make a gingerbread frosting and could only find cream-cheese frostings for gingerbread in my search.  Nooo, I wanted a gingerbread-flavored frosting.  Apparently there is no such thing as gingerbread frosting… until now!

I must disclose… the brownies aren’t mine– but they are a recent recipe I’ve made twice with great results.  They are called The Best Paleo Brownies by Paleo Grubs. 

And they really are the best paleo brownies that I’ve tried!  What I like about them is that the main ingredient is almond butter instead of refined grain flour and they are relatively low-sugar using only 1/3 cup of maple syrup.  Go check out the recipe if you’re looking for a “better-for-you” brownie that also tastes amazing.

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Let’s Talk About Snacks

Snacking has gotten an undeserved bad reputation– I think mainly because what most of us consider “snack foods” are the packaged, ultra-processed  flour and sugar-based items lining store shelves.  But all snacking really means is eating.  And if you’re hungry you should eat and that’s not a bad thing.  It’s what you choose to snack on that counts.

What do you want to look for in a snack?

1.  The Right Balance.  Think of a snack as a mini version of a meal.  Try to eat a mix of protein, fat and carbohydrate.  This combination works best for most people to give them the satisfaction and sustained energy they are looking for from a snack.  Produce (fruit or veg) plus a protein/fat source is a winning combo.  I’ll translate that into some examples below!

2.  Whole Foods, Not Highly Processed.  Another way to put this is choose nutrient-dense foods rather than those supplying mainly empty calories.  This means an apple instead of apple juice.  Nuts instead of pretzels.  Watch out for foods made primarily from white flour and sugar.  For example, those 100 calorie snack packs that everyone seems to think are so great. They may be portion controlled and low in calories but they aren’t going to do a lot as far as providing nutrition and balanced energy.  High glycemic foods like crackers, granola bars, chips, cookies and pretzels are composed primarily of refined carbohydrate with little fat or protein.  They will promote a greater blood sugar increase instead of a more gradual, longer-lasting release of energy.

3.  Enjoyment and Pleasure!  Eating foods you love will resonate with your body as more fulfilling.  Even though I’ve just listed “balance” and “whole foods” as what to think about when snacking, I’m not suggesting you totally restrict yourself from your favorite foods, even if they may not be the most healthful.  Foods are not simply “good” or “bad” things on their own.  There’s a much bigger picture to consider– there is your diet and your lifestyle as a whole that will shape who you are more than an individual food.

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Artificial Sweeteners and Your Appetite

This post is for you if you regularly consume artificially sweetened foods and beverages!

For many of you this time between Thanksgiving and Christmas means major anxiety about staying on track with your health goals.  It often brings up fears of losing willpower around sugary temptations and constant stress about weight gain.  And if you’re a diet soda junkie it means slurping down these beverages in an attempt to satisfy cravings and tame your appetite– but could this habit be doing more harm than you realize?

I want to help you feel good about yourself and your life.   I want you to have a healthy relationship with food and eating.  It’s really tough to do this with artificial sweeteners interfering with the natural rhythms of your appetite.

If you have been relying on diet products in hopes of losing weight or controlling your hunger and you have not noticed any positive results– you have to question why you continue to use them.

Be open to the concept that they may be making it even harder for you to lose weight.

Thanks to clever marketing, so many people believe that consuming artificially sweetened beverages or foods will help with appetite control and weight loss.  Hmmmm….yet since their introduction into our food supply and despite millions of people eating and drinking them, obesity is more out of control than ever.

These fake foods fuel the ridiculous myth that to lose weight you must eat as few calories as possible and you must try to suppress your appetite, like it’s a bad thing.  It’s not.  Your appetite is there for a reason and until you make friends with it you’re not going to be at peace.  You respect your body’s urge to breathe, sleep and urinate, right?  You should pay attention to your hunger as well.

Ask yourself this:  Have sugar-free products helped me?  If so, excuse me and end of discussion.  Who am I to tell you something doesn’t work for you when it has?  BUT I am going with what I’ve noticed in everyone I’ve met so far and I have yet to meet someone who has achieved and maintained a healthy body weight through diet products.

What if you got them out of your system and let your body reset itself through nutrition from real foods?  If you’re regularly putting fake sweeteners in your body you can bet that your appetite is confused about this ingestion of sweetness without the accompaniment of expected energy (calories).  You can’t trick your body.  Instead you’re only encouraging your sweet cravings to haunt you.

I want you to consider testing out a new approach:

Get artificial sweeteners out of your diet in order to rebalance and regulate your appetite.

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