Motivation Archives - Page 2 of 7 - Be the Change Nutrition

Walking: 6 Boredom Busters

Walking’s great for your body and mind– but why does it have to feel like a chore?

(🤫Psst: It doesn’t!)

If you feel boredom is literally stopping you in your tracks, you’re definitely not the only one.

Walking doesn’t have to be just a means of getting from point A to B (or worse, ‘burning calories’), it can be a chance to connect with yourself, lift your mood and spark your imagination.

Here are 6 creative ways to refresh your route & your spirit:

1. The Meditative Walk: Follow Your Breath
Start simply by counting your breaths as you walk. See how high you can get before your mind drifts. Gently bring your attention back to counting when you notice your mind wandering. Can you get to 50? 100?

2. The Gratitude Walk: Send Love on the Go
As you walk, think of people in your life you’re grateful for. Visualize them, send them well wishes or mentally thank them. It’s like dropping little love notes into the wind– and often, this practice makes you feel better too.

3. The Planning Walk: Imagine the Next 24 Hours
Use the time to map out your day. What needs your attention? What are you looking forward to? What’s on the menu? Let your walk double as a gentle check-in with your intentions and you’ll return feeling one step ahead.

4. The Sensory Stroll: Tune Into the World Around You
Engage all your senses one by one. What can you hear– birds, an airplane, traffic? What do you see– sunlight on the sidewalk, a crooked fence, wildflowers? What can you smell– bacon, cut grass, rain on asphalt? What do you feel– the wind in your hair, your feet hitting the pavement, warm sunshine on your neck?

5. The Mind Eavesdrop: Let Your Thoughts Speak
Imagine your thoughts are part of a radio show playing in the background. What are they chatting about today? How are those thoughts shaping your mood or behaviors? Are they even true? (Spoiler: often… not so much.) Just observe. No need to fix anything– just listen in with curiosity.

6. The Bored Walk: Let Boredom Be the Point
Here’s a radical idea: Don’t distract yourself or try to change boredom. Just… feel it. In a world of constant stimulation, letting your mind wander– without music or a screen–can be its own kind of nourishment. What if boredom is your brain’s way of sorting things out and quietly resetting?

Whether you’re tuning into your senses, observing your thoughts, or simply embracing the quiet, these tiny mindset tweaks can transform a walk into something that is healing for both your body and soul.

So lace up, step out, and see where your feet–and your mind–take you.

July 1, 2025/0 Comments

The Scale

Motivation, Tips

“Ignore the scale and make the process your goal.”
~ Harley Pasternak

Your weight is the least interesting thing about you!

The number on the scale doesn’t define who you are, yet many people tie it to their self-worth, allowing it to influence their emotions– and ultimately, their eating habits– in an unhealthy way.

You don’t need a scale to track your progress. Is that number truly what matters? Instead, focus on the shifts in your thoughts, emotions and behaviors and how you speak to yourself and care for yourself. Because what you’re really striving for is a happier, healthier life.

Bring your attention to: How am I taking care of myself? How am I talking to myself? How am I treating myself? These questions reveal far more about your well-being than a number on the scale ever could.

Forget about the scale and measure progress with things like:

✔ Am I more in tune with my hunger and satiety cues?
✔ Am I eating a wider variety of foods?
✔ Am I choosing foods that nourish both my body & my cravings?
✔ Am I eating without guilt?
✔ Am I noticing how different foods affect me?
✔ Am I making more mindful eating decisions?

The scale is not what it’s all about.

If you choose to weigh yourself, do so and continue on with your day. Remember, weight naturally fluctuates and weight loss isn’t a linear path. What matters most is the overall trend, not a data point on a single day. If stepping on the scale brings stress or frustration, give yourself permission to take a break from it.

Don’t let a number hold any power over your happiness or self-esteem.💗

June 15, 2025/0 Comments

Celebrating 10 Years!

BTC Office, Motivation, Nutrition Info

Wow, can you believe it?

I am thrilled to be celebrating an incredible milestone this June…

Ten amazing years of providing nutrition counseling services at Be the Change Nutrition in North Kingstown, Rhode Island!

Ten years ago I took a leap of faith and started my private practice. After gaining experience working as a registered dietitian in a physical therapy rehab clinic, a cardiology office, as a virtual RD for FitDay, a nutrition writer for Livestrong and at a local nutrition private practice, I decided it was time to set out and do my own thing. As I celebrate this ten year mark, I find myself reflecting on the lessons learned, all the wonderful people I’ve met and the growth I’ve experienced– both personally and professionally.

Over the past decade my passion for helping people lead healthier, happier lives has only grown stronger. It’s been an absolute joy and a privilege to witness the transformative power of good nutrition firsthand, seeing my clients gain energy, confidence, self-awareness, improved health and a newfound love for nourishing their bodies.

I want to take a moment to express my deepest gratitude– to my clients, my colleagues, my mentors, my family and everyone who has supported me along the way. Your trust, encouragement and dedication have made this adventure so meaningful.

Here are 10 powerful lessons I have learned from guiding others in their health journeys:

🫶 Self-compassion is key: People often come to me with the belief that they need to hate and criticize themselves into change– but I’ve seen that the most successful transformations happen when my clients give themselves grace and self-care instead of guilt, shame and self-loathing.

🪜 Small steps lead to big results: Change isn’t about drastic overhauls; it’s about sustainable shifts and consistency. Nutrition isn’t about chasing perfection; it’s about progress, patience and building long-term, practical habits that feel good and support lasting well-being.

✨ Nutrition is not one size fits all: There is no one perfect way to eat. What works for one person may not suit another. Generic diets often fail because they don’t account for personal preferences, making individualized advice more practical and sustainable. Getting to know each client and providing them personalized nutrition is essential.

🍪 There are no ‘good’ or ‘bad’ foods: Any food can fit into a healthy diet. It’s all about creating balance, not restriction. Labeling foods as good/bad can lead to an unhealthy relationship with food and eating. Focusing on moderation, variety and nourishment allows for a more positive approach to health. Overall dietary habits are what matter the most.

📝 Meal plans aren’t helpful: Everyone thinks they need one, but in reality, few actually stick to them. Clients need guidance, but not a strict diet plan. Instead, it’s more useful to help them build the knowledge and confidence to make flexible, independent choices about food, so they can customize their nutrition in a way that works for their lifestyle.

💪 Weight loss does not necessarily equal happier and healthier: The scale isn’t the ultimate measure of success. And with up to 70% of body weight being determined by genetics, there is only so much that is controllable. Dig deeper and ask WHY weight loss is a goal. Improved strength and stamina, restful sleep, better digestion, mood balance, increased energy, elevated self-esteem, optimized metabolic health markers and a commitment to self-care matter far more than any number on a scale.

🥰 Food should be nourishing, not punishing: Helping clients build a positive relationship with food has been one of the most rewarding aspects of my practice. Food is more than just fuel; it also carries emotional, cultural and social significance that impacts eating habits. Connect with the body through trust, respect, kindness and honoring its cues. Food is meant to nourish, satisfy and bring pleasure, not be a source of fear, confusion or stress.

🤗 Behavior change is the real challenge: Knowledge isn’t usually the problem– people generally know that they should eat healthier. Working with clients to navigate emotional eating, unhelpful habits and motivation struggles is just as important as teaching them about macros and micronutrients.

🎯 A supportive partner is a game changer for success: Having the accountability of meeting regularly with a dietitian helps staying consistent with healthy changes far more achieveable. Instead of feeling stuck, clients gain practical solutions to overcome obstacles. Rather than having vague goals like ‘eat healthier,’ dietitians help set specific strategies that lead to measurable success.

💞 Health goes beyond diet: Health isn’t just about the food on your plate; it’s about how you feel, how you move, how you rest and how you show up for yourself. Movement, stress management, sleep and mental wellness all play crucial roles in overall well-being. Nutrition is so much more than just ‘eat this, not that’– it’s about balance, mindset and creating a lifestyle that aligns with whatever your personal values may be. And it’s about finding joy in the process!

Here’s to the next decade of helping others embrace healthy living and become their happiest, healthiest selves!

Thank you for being a part of my life. ❤️

June 1, 2025/0 Comments

Printable Grocery List

BTC Office, Meals, Motivation, Nutrition Info, Tips

You wouldn’t believe how often I hear:

“I don’t know what to buy when I go to the grocery store.”

So, here you go: A printable grocery list!

I put together a list of foods by category to provide some IDEAS.

I also included some quick meal and snack examples using foods from the shopping list.

There are dozens of other meals/snacks you can create by combining items on the list.

Stock your pantry, fridge and freezer with as much VARIETY as you can– You’ll have that many more options when it comes to preparing something to eat.

🤔 Do you need to buy everything on the list? No!
👉🏻 It’s meant to give you IDEAS and inspiration. Don’t feel you need to buy things you don’t like.

🤔 Are there things not included on the list that you can buy? Of course!
👉🏻 Shop with the 80/20 rule in mind (same with when you eat), meaning aim for 80% of your foods to be wholesome, nutrient-dense choices and 20% to be fun, pleasurable, foods that you eat just because you truly just love them! 💗

Happy shopping🛒

Print your Grocery List with Meal Ideas HERE

May 15, 2025/0 Comments

Full vs Satisfied

Conscious Eating, Motivation, Nutrition Info, Tips, Uncategorized

Eating is not just about feeling FULL.

It’s about feeling SATISFIED! 😄

🌟There’s a difference.

Full = a physical sensation.
Your belly could feel full but you may not be satisfied.

Satisfied = a mental sensation.
It’s about feeling GOOD after eating! You feel nourished. You may or may not feel full, but you do feel satisfied and are not feeling like you still need something more.

💫 Shooting for satisfaction means you’re less likely to overeat or be preoccupied with food between meals.

👇Tips for feeling satisfaction after eating:

🍽️ Eat a combo of protein, carbs and fat…
Not necessarily all the time, but it does promote satiety and satisfaction.

🍽️ Ask yourself what would really taste good to you…
Maybe you have a “balanced” meal that would fill you up but to make it more satisfying you decide to add some flavors like goat cheese, salsa, guacamole, fresh herbs or butter.
Or you decide some chocolate or a brownie would really round out the meal. Have it! 😋

🙂 Allowing pleasure with food = Satisfaction = Nourishment =
A healthy relationship with eating!

We need both NUTRIENTS AND PLEASURE with our food choices…
Aim for a combo/balance of BOTH! ⚖️

April 15, 2025/0 Comments

I Can Have This. Do I Want This?

Conscious Eating, Motivation, Tips

Picture with delicious foods saying Ever notice how the foods you tell yourself you can't have are the same ones you feel you have no control around?

A mindset shift can lead to behavior change.

Acknowledge that you have the freedom to eat anything you want.

(Because… you do.🤷)
✳️ Unless you have an allergy!

Then, practice paying attention (✨mindfulness✨) and notice whether you really desire the food or not.

Once you give yourself full permission, over time, something shifts.

🌟Food loses its power over you.🌟

The mindset of “forbidden” foods can make you crave them more, leading to overeating, feeling out of control and becoming trapped in an unhealthy cycle of restriction and bingeing.

Telling yourself you cannot have it DOES.NOT.WORK. 🙅‍♀️

Instead, try these two steps:

Step 1: Allow all foods.

There are no good or bad foods. Yes, foods differ in their nutritional value, but any food can have a place in a balanced diet. We need to include foods that bring us vitamin P (pleasure!) and that truly leave us satisfied, along with those that are nutrient-dense. Once you realize that no food is off-limits, habituation eventually sets in and you won’t have such an intense response to those “forbidden” foods anymore.

Step 2: Ask yourself these 2 questions: “Do I really want this?” and “What quantity will make me feel good?”

Pause and check in with yourself, keeping your deepest intentions and values in mind. This self-awareness is crucial and helps you make a mindful decision, avoiding mindless eating. Sometimes you might really want it… and other times you might choose not to have it. But you might want it tomorrow. Once you realize it’s a choice and that you have complete freedom to decide, you’ll find you’re back in control. You’ll notice that you don’t actually want certain foods as often as you thought or you don’t need as much of them as you thought. You will lose the all or nothing mentality and you’ll learn to enjoy an amount that feels good with no guilt.

The key is a mindset shift– from restriction to freedom of choice. This can result in lasting, positive behavior change around eating.

It takes time and practice, but this approach can help you regain a healthy relationship with food.

You will get there.💗

April 1, 2025/0 Comments

Mindless Eating

Conscious Eating, Motivation, Nutrition Info, Tips, Uncategorized

😂 It’s not a bad idea.

But you don’t need a sign in your fridge–

Instead, get in the habit of asking yourself if you’re truly hungry every time you wander into the kitchen looking for a distraction.

🤔 Is grabbing something to eat really what you’re looking for?

🤔 Or is it just an urge that you can either sit with or deal with through an alternate action?

🥱 Can you eat when you’re feeling bored? Of course you can!
But make it a mindful, conscious decision that you feel good about.

🔑 The key to stopping any mindless behavior is mindfulness (aka paying attention).

Mindfulness is the opposite of autopilot. It generates self-awareness and autonomy. You always have a choice. Insert a pause right before automatically reaching for food. This pause is what gives you the power to act or not act in response to your thoughts and feelings.

Mindfulness comes up a lot in nutrition counseling.

(Balance too!) 🙂

🥺 Many of my clients struggle with unwanted eating behaviors like grazing between meals when not hungry or eating after dinner out of habit.

There’s nothing necessarily wrong with doing these things…

➡️ But for a lot of people, they don’t feel like they are in control, these habits are getting in the way of their health and/or weight loss goals– And that doesn’t feel good to them.

💫 When it comes to changing eating habits, introducing mindfulness is essential.

It is the first step towards behavior change.

👁️ All mindfulness really means is: PAYING ATTENTION.

Behavior changes can’t happen without this.

You can’t change what you’re not noticing.

⏸️ Pause before automatically reaching for food.

Check in with your body.
⬇️⬇️⬇️⬇️⬇️⬇️⬇️

Am I hungry? 🤔
What am I feeling right now? 🥱
Do I really want to eat this? 🤨
What sounds good to my body right now? 🧐
How much of it do I need to feel the way I want to feel? 🥰
If I’m not hungry, what is it that my body is calling for? 🤯

💫 You’re interrupting a habitual behavior by bringing in awareness and creating an opening for a different response.

The PAUSE is where mindfulness happens. 👀

And mindfulness is how change happens. 🪄

March 1, 2025/0 Comments

Should You Brush Your Teeth to Prevent Snacking?

Conscious Eating, Motivation, Tips

Is brushing your teeth after dinner to prevent eating more food later in the evening a good tactic?

It depends…

👍🏻 Yes if you struggle with mindless snacking and eating out of boredom when you truly are not physically hungry and truly do not want to eat at night but can’t seem to break the habit.
✅ Bonus tip: Floss too to really signal the end of eating for the day.

👎🏻 No if you are trying to fight real hunger signals from your body. Maybe you had a light day of eating or your dinner was small. Or hey, maybe you’re just hungry– hunger isn’t always consistent day to day. It’s okay to be hungry later at night and it’s okay to have something to eat if you need it! 💖

Personally, I’m in the habit of brushing my teeth shortly after dinner because I don’t typically get hungry later. BUT– there are days when, for whatever reason, I’m hungry. Rather than lie in bed feeling uncomfortable and unable to sleep, I’ll have a snack. And I’ll feel so much better! (And then I’ll brush my teeth again!)

February 15, 2025/0 Comments

Motivational quote: You often feel tired, not because you've done too much, but because you've done too little of what sparks a light in you.

Feeling Tired?

Motivation, Tips, Uncategorized

Your tiredness could be because of this. ⬆️

Or the obvious– not enough sleep. 💤

👉🏻 But you could also be tired due to ✨NUTRITIONAL✨ reasons like:

💧 Inadequate hydration: Water helps circulate oxygen and nutrients in your body as well as helps in waste removal.

⚡ Not eating enough calories: Calories, by definition, are units of energy.

☀️ Vitamin or mineral deficiencies: Certain ones like iron, B12 or D can cause fatigue.

⌚ Poor meal/snack timing: Going too long without eating can cause a drop in energy.

😢 Eating too low-carb: Carbohydrates are the body’s preferred source of energy. Glucose can be used for immediate energy as well as be stored in the liver and muscles for later use.

🍪 Eating too many highly processed carbs: These can put you on a blood sugar roller coaster. Choose carbs with fiber and eat them with protein.

🥱 Excessive portions: Overeating can temporarily zap your energy as your body needs to put its focus on digesting a large meal.

🍳 Skipping breakfast: A balanced breakfast helps set the tone for the day, providing your body with nutrients and fuel to feel alert and energetic.

💗 An RD can look at your meal/snack quality & timing and make suggestions for how to optimize your energy levels…
So that you have the energy to do more of whatever sparks a light in you! 🎇

February 1, 2025/0 Comments

A Fresh Start

BTC Office, Motivation, Tips

The first day of 2025… Exciting!!

I am all for the fresh start that a new year brings.
And for the hopes of self-improvement, self-care, healthier habits, growth, positive change, etc.

But here’s what I find so interesting:
We can have that “New Year” inspiration ANY time we want it…

Life is a journey that frequently gets out of balance for all of us. There are meals we regret eating and entire days when we feel awful about our habits. Often this can spiral and we get discouraged.

Dwelling on what has happened brings up feelings of shame, anger, guilt, inadequacy, disappointment, etc. These are powerful emotions that make you feel stuck and keep you from changing direction.

Instead, look ahead! You don’t even have to wait until tomorrow.

👉🏻Use this tip for whenever you have ventured off of your wellness path and need to get back on:

Come up with a behavior consistent with your health values that you can do as soon as possible. Mindlessly overate potato chips in front of the computer? Just think ahead to your next meal. Decide what that will look like. Plan it out the way you want it to be and consider how you want it to make you feel.

Every new BREATH is a fresh start too! You can reset your intentions with your next exhale.😮‍💨

This kind of attitude produces feelings of hope, compassion, optimism and a chance to start again.
You will feel better immediately because you’re taking what you’ve learned from the past, letting it go, and looking ahead to what you CAN control and change.

Whenever you’re feeling stuck, remember that you always have the next moment to choose your fresh start.🥰

January 1, 2025/0 Comments