The NW Community is Now Open for Enrollment!

The day is finally here - the Nourishing Women Community is finally open for enrollment! 

This community will be helpful for the individual that is trying to heal their bodies, but it will also be beneficial for fellow dietitians or other practitioners who are interested in diving into the area of functional nutrition. 

So what will the Nourishing Women Community include?

Monthly Videos + Actions to Take

We and I are excited to offer not one, but two monthly videos for members of the community. Think of it like the podcast, elevated to the next level. Similar information, but delving deeper into the topics explored, having a conversation with you and visually showing you how to implement our favorite topics. We will be sipping on matcha lattes while we discuss body image and self love, showing you our morning routines, cooking tacos in the kitchen, making you our favorite cocktails, discussing supplements for healing and more!

Two videos will be uploaded for access only to members of the community, as well as action oriented handouts, recipes, goals and more. We not only want to educate and inspire you, but truly help you to make your goals a reality

Online Support Group

One of the most valuable lessons we have learned from working with clients is the importance of consistent support. The Nourishing Women Community will be offering a private Facebook group for members only.

The online community support group will be unlike any online support Meg and I have ever offered before. We commit to showing up for you daily in the private Facebook group answering your questions, providing insight and support. 

While the community can never replace one-on-one counseling, our goal is to make it the next best thing. We want to be there for you. Whether you need help with body image and self love, embracing intuitive eating and living, learning wellness without obsession or seeking to learn more about holistic health practices, we will give you insight from our personal experiences and from years of working with clients.

Live Q&A and More!

Once a month, we will be holding a Live 90 minute Q&A where we answer your questions directly from you. Instead of waiting to hear us answer your questions on the podcast,  Instagram or blog posts, get insight immediately. We want to support you as much as possible. We are excited to offer this special bonus feature for members of the community only!

The community will also be hosting a book club and providing support to dietitians and other health and fitness professionals looking for guidance on starting a business, healing practices, best counseling practices and anything you need support with. 

    The community is for you if:

    • You are seeking help healing from disordered eating, orthorexia and/or health issues and may not be able to afford one-on-one support
    • You are already working with a dietitian or health care provider and seeking additional guidance and support
    • You are seeking guidance on intuitive eating
    • A fellow dietitian, RD-to-be, nutrition professional, fitness professional, health care provider or health and wellness blogger seeking deeper insight into our specialties 
    • A fellow woman who just wants to learn as much as they can!
    • Any one who wishes to learn more about:
    • Body positivity, healthy body image and self love
    • Intuitive eating and instinctual living
    • Healing health issues such as hypothalamic amennorhea and IBS
    • Fun, approachable ways to incorporate healing modalities in your journey
    • Herbal supplements and food as medicine (in a non-restrictive way)
    • Wellness without obsession

    The community may not be for you if:

    • You are in the beginning of recovery from an eating disorder and need one-on-one support or the information provided may be triggering. While we wish we could serve each and every one of you, we feel our support is best for those who are at the end of their recovery, those who are ready to learn intuitive eating and those seeking guidance on wellness without obsession.
    • You do not agree with the premises of body positivity and intuitive eating.
    • You do not wish to learn about fun, approachable ways to learn about holistic healing, herbal supplements and the like.

    We hope to see you there! 



    Part I: Starting a Herb Container Garden (from Seed!)

    Hello, friends! 

    Who wants to start their own herb container garden? Everyone right?!

    Container gardens are great because you don’t need any actual LAND for them! Plus, they are mobile. If the weather is unfavorable, you can pull those suckas inside. 

     It’s a win-win-win and I’m here to walk you through it. 

    And we’re going to start from the VERY beginning. Yep - that’s right. No short cuts here. We are going to grow our herb garden from tiny little seeds. 

    It’s going to be straight MAGIC



    Now, you might be thinking, “Why would I go through the trouble of this?! Why not just buy grown plants?!”

    Well… touché. However, there are actually a lot of great reasons to invest a little extra time into starting plants from seeds. 

    For starters, it’s cheaper and you also experience a HUGE sense of accomplishment. Plus, you can find heirloom or more obscure varieties of seeds online. (PLANT NERDS UNITE!!!) You can also buy organic/non-GMO and you can foster the health of your plant from it’s infancy. Pretty cool, right?

    I am starting 4 different herbs from seed this week: 

    • Basil 
    • Thyme 
    • Oregano
    • Sage 

    I chose these because; well, because they’re my favorite! 

    I will be companion planting them all except for the basil. Basil gets its own container. 

    Why companion plant your herbs? Thyme, sage, and oregano are Mediterranean herbs that love the sun and have similar watering requirements. They prefer dryer soil than herbs like basil or parsley. Thus, they will thrive being planted together. And I just want a TON of basil so it get's a big container to itself. 

    Starting plants from seed indoors is a great way to grow successful outdoor plants! Starting seeds indoors allows you to better control the variables to increase the likelihood of germination and your seedling's success! 

    Also, if you will be transplanting the plants into a raised bed or actual garden, you will have them ready to roll when the weather is favorable! (When the warmer spring weather hits, for example.) This method of starting plants from seeds indoors can be applied to all variety of plants- from herbs to veggies to fruit plants!

    So let’s get rolling. 

    BUT, before I proceed, I want to break down the timeline for you: 

    SEEDS ==> Germination ==> SEEDLINGS ==> Hardening off ==> Transplant into containers

    Germination is the budding of a seed after it has been planted into soil. 

    Seedlings are the baby plants.

    Hardening off is the process of toughening up your plants for the great outdoors.  

    Step 1: Gather supplies

    1. Organic seed starting mix. Seed starting mix is a lighter texture than regular garden mix. You can get this in stores or online. I ordered this one from amazon
    2. A sunny, south facing window -or- a grow light with a timer if you do not have a sunny window. (Most seedlings require a lot of light!) I have an East facing window that gets the morning sun, but I got a grow light for the afternoon.
    3. Cow pots , egg cartons, or other seed starting containers. You can get these in stores or on amazon. The cow pots are amazing because they are truly bio degradable. (Some of the other “degradable” ones don’t truly break down and therefore, can hinder the growth of your plant.) 
    4. Spray bottle for watering. (or the sink spray function works fine as well) 
    5. Plastic tub or bucket. (just to dampen the soil)

    Step 2: Acquaint yourself with the seeds by checking the seed directions on the back of the packet

    • How many days do they take to germinate? So you know when to start looking for them! If this is not on the packet, you can always look online! 
    • Do they require light to germinate? (most will!) 
    • What temperature do they need to germinate? (If your seed packet does not indicated- no worries. For most herbs, a germination temperature of 70 degrees F is optimal. This will probably be the temp of your home. If you keep your home cooler the majority of the time or if you live in a cold area, you might want to invest in a heat mat to start your seeds.)
    • At what depth of soil do the seeds need to be sowed. (Note some herb seed don’t even need to be buried) 
    • Keep your packets for reference.

    Step 3: Prepare the soil and plant the seeds

    • Dampen soil mix in your bucket or tub. (you want moist- but not soaking wet!)

    • Fill cells or small containers with soil - about 1/3 an inch from the top. 
    • Apply 2 seeds per cell. (the extra in case one does not germinate)
    • Cover the seeds with soil per the specifications on the back of the seed packets. (for basil, it is 1/4th an inch)
    • Mist the seeds with water.

    Step 4: Tend to the seeds

    • Adjust lighting to reach 15 hrs of exposure a day via sun and/or timed light. If you are using a timed light, set it for 15 hours a day. If you have some sun light, subtract the amount of time you have from 15 hrs and set your timer to that when they do not have the sun light. For example, I have 4 hours of sun light from my window. I will set my grow lights to be on for 10 hrs/day after that.
    • Water them with the squeeze bottle as needed to keep the soil moist but not soggy. Let the soil dry slightly between waterings. (To prevent your seeds from rotting! You don't want to overwater.)
    • Keep an eye on them and watch them emerge! Once the seeds sprout into seedlings, rotate them once a day to keep them from leaning to the window / light.
    • If you are using a grow light, position your plant about 2-3 inches below your light. Adjust the lighting as your seedlings grow. 

    Step 4: Harden off

    • You don’t want to take your seedlings directly from the protected indoors to the harsh climate! 
    • Once your seeds are about ready to be transplanted outdoors, place seedling trays in a protected outdoor spot (partially shaded, out of the wind).
    • Bring them in at night.
    • Do this every day for 7 - 10 days- increasing the outdoor exposure time each time. 

      Now it's time to transplant into your containers!! In my next post, I'll discuss this as well as how to care for you herb plants to maximize their growing potential.


      PS, if you follow me and my work at Nourishing Minds Nutrition, then you may know that we are about to launch a membership community!! We will be diving in deep on all things hormones, digestion, and intuitive eating. Click here to learn more.  

      Who Wants to Grow Some Food?!

      Hello all!

      Root for Food is getting back to it’s roots. 

      Yep. I’m switching gears with my content and I’m so excited about it. Thank you (from the bottom of my heart) for being along for the ride! 

      I started my Instagram to have a voice in the things I believed in. Nothing has changed there. But initially, I started my platform to promote sustainability. To promote organic, seasonal, and local foods. To promote the awareness of and support of local farmers and growers. I have always felt a huge burden for our planet and a passion for empowering people to make mindful decision that preserve our planet for future generations. 

      VSCO Cam-1.jpg

      With that being said, I’m going to be sharing my journey in this area to hopefully inspire you as well! 

      It has always been a life goal of mine to be more self-sufficient. (I thank my parents for modeling this in their own lives! They truly live “off the grid” in the Texas Hill Country.) 

      One of the most empowering and eco-conscious things we can do is… grow our own food!


      I think one of the biggest barriers to growing our own food is overwhelm. People don’t know how or where to start. 


      Contrary to common assumption, you don’t even need actual LAND to grown your own food. In fact, you need very little space at all!

      WANT TO LEARN?! 

      GREAT! I’m ready to teach. I could nerd out on this stuff ALL.DAY.LONG. 

      Let’s grow some food. 

      Announcing the Nourishing Women Community!


      Victoria and I have been dreaming of this type of community virtually since the beginning of NMN. We have been dreaming of a space where we can provide you with that next level support, guidance, and education that you need. 

      We want to invite you into our lives and show you how WE do wellness in hopes to inspire you. We wanted to interact with you and get to know you while sharing our message in a more personalized way and in depth way. 

      This community will be helpful for the individual that is trying to heal their bodies, but it will also be beneficial for fellow dietitians or other practitioners who are interested in diving into the area of functional nutrition. 

      The NWC will be Launched on June 15th, 2018. 


      So will the Nourishing Women Community include?

      Monthly Videos + Actions to Take

      The core of the community is to empower you. To help you not only learn but then how to take action on the information received.

      Meg and I are excited to offer not one, but two monthly videos for members of the community. Think of it like the podcast, elevated to the next level. Similar information, but delving deeper into the topics explored, having a conversation with you and visually showing you how to implement our favorite topics. We will be sipping on matcha lattes while we discuss body image and self love, showing you our morning routines, cooking tacos in the kitchen, making you our favorite cocktails, discussing supplements for healing and more!

      Two videos will be uploaded for access only to members of the community, as well as action oriented handouts, recipes, goals and more. We not only want to educate and inspire you, but truly help you to make your goals a reality

      Online Support Group

      One of the most valuable lessons we have learned from working with clients is the importance of consistent support. The Nourishing Women Community will be offering a private Facebook group for members only.

      The online community support group will be unlike any online support Meg and I have ever offered before. We commit to showing up for you daily in the private Facebook group answering your questions, providing insight and support. 

      While the community can never replace one-on-one counseling, our goal is to make it the next best thing. We want to be there for you. Whether you need help with body image and self love, embracing intuitive eating and living, learning wellness without obsession or seeking to learn more about holistic health practices, we will give you insight from our personal experiences and from years of working with clients.

      Live Q&A and More!

      Once a month, we will be holding a Live 90 minute Q&A where we answer your questions directly from you. Instead of waiting to hear us answer your questions on the podcast,  Instagram or blog posts, get insight immediately. We want to support you as much as possible. We are excited to offer this special bonus feature for members of the community only!

      The community will also be hosting a book club and providing support to dietitians and other health and fitness professionals looking for guidance on starting a business, healing practices, best counseling practices and anything you need support with. 

      The community is for you if:

      • You are seeking help healing from disordered eating, orthorexia and/or health issues and may not be able to afford one-on-one support
      • You are already working with a dietitian or health care provider and seeking additional guidance and support
      • You are seeking guidance on intuitive eating
      • A fellow dietitian, RD-to-be, nutrition professional, fitness professional, health care provider or health and wellness blogger seeking deeper insight into our specialties 
      • A fellow woman who just wants to learn as much as they can!
      • Any one who wishes to learn more about:
      • Body positivity, healthy body image and self love
      • Intuitive eating and instinctual living
      • Healing health issues such as hypothalamic amennorhea and IBS
      • Fun, approachable ways to incorporate healing modalities in your journey
      • Herbal supplements and food as medicine (in a non-restrictive way)
      • Wellness without obsession

      The community may not be for you if:

      • You are in the beginning of recovery from an eating disorder and need one-on-one support or the information provided may be triggering. While we wish we could serve each and every one of you, we feel our support is best for those who are at the end of their recovery, those who are ready to learn intuitive eating and those seeking guidance on wellness without obsession.
      • You do not agree with the premises of body positivity and intuitive eating.
      • You do not wish to learn about fun, approachable ways to learn about holistic healing, herbal supplements and the like.

      This has been a dream of ours to create since we started Nourishing Minds Nutrition, and we are so excited to offer it to you! Here's what you need to know:

      • The Nourishing Women Community will officially be available for purchase on Friday, June 15th.
      • The community is a monthly membership group, and will only be offered to a limited amount of people.
        • We will only be offering the community to the first 100 people who sign up. It will be offered first come, first serve but we will give those who sign up on the wait list the first chance to purchase it. We will close the community after the first 100 members who sign up.
        • The community will be offered to the first 50 members at $39/month with the bonus live Q &A call offered for free.
        • The community will be offered to the next 50 members at $49/month with the bonus live Q&A call offered for free (an offer only be offered the day of the launch!)
        • The first 100 members will be offered these prices for lifetime.
        • You can cancel the monthly installments at anytime, but if the membership is cancelled the lifetime price can no longer be guaranteed.



      Hi friends! 

      I hope you are all having a fabulous week. It’s already Thursday and I’ve got some exciting things planned for this weekend… so I’m not complaining!! (Including meeting Victoria’s mom for the first time!!!) 

      PLUS- Victoria and I have some SUPER exciting news! We are launching a Nourishing Women Community in June!!! It's going to include videos, live Q&As with us, a book club, and more! Sign up here to learn more!


      This week has been full of ups.. and mostly ups. But if I’m being completely honest, the past two weeks I’ve been doing some serious contemplating around my priorities and how I want to structure my life.

      First, I LOVE my job. Duh. That’s a given. Victoria and I started Nourishing Minds Nutrition out of pure passion and desire to empower women around food, their bodies, and life. It is LITERALLY my dream job and I’m so humbled by it every single day.

      But something has been slightly off, and I wasn’t able to pin point it for a while. I knew I loved my job…. so what was it? 

      Well, this past week when we were hanging out with Georgie and having good, deep conversation- it hit me. 

      My default mode is - OBSESSIVE PERSONALITY TYPE. But I’ve known this about myself for quite some time. I’m pretty sure my mom was the first person to point it out to me years ago. The biggest and by far most destructive way this has shown up in my life in the past was through an eating disorder- the over preoccupation with food (or lack of) and my body. I’ve been mindful of my obsessive tendencies and I’m growing to be better at honing that characteristic and channeling it for good and to my benefit. But I’ve realized that it was showing up in my life yet again in a way that I didn’t want it to. 

      I realized that in many ways, I merely transferred my obsessive character to work and to our business. I became obsessed with “the hustle life” over the past two years since the beginning of starting our private practice. And that’s okay! Because I accept  that the hustle mentality is often required in order to get s*** done - especially in the life of an entrepreneur! However, it has been slowly wearing at me because of where this hustle mentality stems from- limiting beliefs.

      I’ve realized that my hustle mentality and obsessiveness comes from a place of fear. Fear of not amounting up or being enough for everyone. Because of my limiting beliefs, my nature is to over compensate for any perceived deficiencies I might have. My worst fear in life is to disappoint people. I want to avoid that shame and guilt at all cost. Again— same pattern as my eating disorder, but just projected onto something else.

      I’ve realized that I don’t genuinely enjoy being super busy. I don’t crave the fast paced lifestyle. Some of my friends THRIVE on having full schedules. I don’t. I crave a slow life. I crave TIME. My motivator (apart from empowering women to be the badasses they were meant to be) is not money. And I say that in a way that acknowledges that money or the desire of money is NOT bad- it is merely energy and a means to opportunity. But I am motivated by time. Time to do things that refuel me, align me, and allow me to express my creative side. I want to paint with Blake at night, make macrame, sew, cook, edit photos, create things and just move and live slowly

      Honestly, this is something I’ve been subconsciously ashamed of for a long time now. And I’m over not owning that truth about myself. For too long I bought into the lie that in order to be successful or worthy I had to be “so busy” all the time. 

      I’m done with that mentality. 

      Back to the limiting beliefs- realizing and addressing these has been a journey over the past year and I’m still a work in progress. But I’ve realized that because I’ve been largely acting out of a place of fear, I have set up the structure of my job and my life wrong. Again, I crave time to do the things that refuel me in order to spend my when I a do work aligned and inspired. 

      So I’m done with making decisions and structuring my life out of fear or a lack of confidence. What’s that going to look like? Well, I have some ideas. And that’s where I’m at right now. This is a transitional period for me as a discover what the potential of acting out of alignment and not fear. 



      Perhaps you can resonate with these words? With the obsessive personality trait? With the acting out of a place of fear and limited beliefs? 

      I’d love to know what you’ve done to channel this trait for good!

      Life Update: Live podcast coming to St Pete!!! & things I'm into this week

      VSCO Cam-1-8.jpg

      Hi friends!!

      What a day. What a week. What a time it is to be alive! 

      I’m feeling high on life but also very introspective this week. 

      There is lots going on personally, as well as professionally, so I thought I’d write this to share! Because insta stories are fun, but it’s hard for me to get on there and just… express myself, because I feel self conscious. Maybe it’s a personal problem. I’m currently sitting on my screened in porch in St Pete, Florida with iced earl grey tea. It’s 72 degrees and i’m l listening to a morning dove coo. Can life get any better!? 

      So first, with the business stuff!!! Today marks the one year anniversary at Nourishing Minds Nutrition. How is this even possible?! What a whirl wind of a year. Last year we started our practice, started taking clients (of course), launched the podcast, and wrote and released an ebook. But while all that is well and good, I truly think the most powerful things I have learned (professionally anyways), are the things that have ben taught by seeing clients one on one. I am shaking my head in disbelief right now with how much I’ve learned this past year. My clinical knowledge has increased greatly and I will forever be grateful for all of my first clients this year. They have made me a better dietitian and a better practitioner. 



      I already know a LOT is going to change in year two. While we will always be client focused, we will be introducing a few other things to the practice that will allow even more reach to those who can’t work one on one with us. You all know, our heart is just to spread love and for all humans everywhere to find emotional and physical wellness. 

      This year I have cultivated some new and rather unexpected friendships. I don’t know why I’m constantly blown away by Instagram’s ability to bring people together… but it does! Megan Faletra and Georgie Morley will both be visiting Victoria and I in St Petersburg this spring!! And guess what... Georgie is actually going to host a live podcast event with us on April 22nd. Follow me on instagram to get updates and more details on this! 

      And… much more is happening that I can’t disclose just yet. But it’s going to be RAD.

      And now for the personal stuff. 

      Things I’m into this week:

      Beverage: Iced earl grey tea with honey

      Music: The Bleachers & Vance Joy’s new album … Also- been throwing it back with Dashboard Confessional. 

      Podcast: The Goal Digger Podcast hosted with Jenna Kutcher & The Lively Show with Jess Lively

      Instagram account: Jennakutcher 

      Book: I just started Love Does!  


      So this past week I had the opportunity to go to Austin for SXSW and to visit one of my besties there. We had a friggin BLAST. It’s such a blessing to be able to do stuff like this and I don’t take it for granite. This is one of the many things I love about  having a virtual practice- I can work remotely from anywhere- as long as there is WIFI! We listened to music, danced, rode bikes all over Austin, and just hand a dang good time. We may have Sunday Funday-ed just a LITTLE too hard on Rainey Street… but hey, #YOLO. 

      We had so much fun but we also had a lot of those deep, soul filling and inspiring conversations that make up a lasting friendship that builds you up and revitalizes you. 


      VSCO Cam-1-5.jpg
       It was opposite day I guess. :) 

      It was opposite day I guess. :) 

      I feel like I am in such a time of growth in my personal life right now. I was going to wait until I had it all figured out to talk about it, but I don’t think that’s ever going to happen! #alwaysinprocess. If you listen to the podcast or follow me, you probably know that I’m a Christian. Well, I’m also in the alternative medicine/wellness space. And the two are NOT mutually exclusive; however, in this space, there is a lot of spirituality, which is great! But if I’m being honest, it’s super easy for me to “hide” under the spirituality umbrella and blend in. Which yes- technically I could do and no one would blink an eye, but I shouldn’t be scared to speak my truth and what I believe just because I’m scared of how it will be perceived. Or that I’ll look “religious” instead of “spiritual”. Because being spiritual sounds WAY cooler and sexier than being religious. In the past, it’s been easier for me to say things like “the Universe” when I truly mean “God” . This makes me sad because I feel like in this way, I’m not owning my faith. And if I don’t own my faith, what is the purpose of having it?! In trying to protect myself from judgment from others, I’m ultimately just doing a huge dis-service to myself by not owning my own truth. I truly am not ashamed of being religious, and I never want someone to think that. I want to proclaim my faith because it is truly the reason I am here today.  

      Well, that was the SUPER short and sweet version of must a LITTLE of what has been going on in my head this week. And this past month really. More thoughts to come… 

      Happy Friday, humans! I hope you all have the best weekend. 

      I Recognize My Own Thin Privilege: a letter to my marginalized bodied friends

      I  can shout self love and body acceptance from the roof tops all day every day…  and I do. 

      I can talk about how much I love my body these days. I can talk about how I overcame my eating disorder and how I don’t just respect and trust my body… but adore it. I can talk about how I don’t restrict or under-eat or over exercise anymore and how I’ve made peace with myself. 

      And these are great things and I never want to negate them. They were HUGE successes in my life. Especially in light of diet culture and societal expectations. And I know many others share the same struggles and victories that I do. Let’s celebrate that and continue to spread this message of body positivity, self love, and intuitive eating to all. It’s life changing I tell you. 

      But that is not the purpose of this post. 


      There are some things that I cannot speak to or pretend to fully understand. Because some may say, “Good for you, but you live and have always lived in a thinner body. You do not have societal discrimination working against you all day, every day.”  

      And to that, I say, “Touché.”

      With this post, I simply want to acknowledge my own privilege- even in my own struggles. I live in a thinner body… and that, ladies and gentlemen, is a privilege in an of itself. 

      I never ever want to pretend that I can empathize with or understand the struggles of someone living in a larger body. Not because they should struggle- but because society continues to suppress and stigmatize larger body types.  I want to openly acknowledge the biases and ignominy that marginalized bodies unjustly endure on a daily basis due to the current paradigm of fat-phobia. I want to acknowledge that I can never pretend to know the full extent of the body positivity movement as it was meant to be. 


      Because the body positive movement was not created for me or those ascetically similar to me. And that’s okay! Thinner body are shown in a positive light ever place we turn- TV, magazines, clothing sizes, social media etc. Even the structural landscape of our world is catered the thinner body type. Thin bodies are celebrated everywhere. I didn’t necessarily need a body positive movement in order to be more convinced that my body was okay and that I should love it. I needed (and experienced) a self revolution- not a societal one. 

      But you know who is deserving of a societal movement? You know who is deserving of a movement that challenges the current societal paradigms around body size? You know who needs to be celebrated and told- YOU ARE BEAUTIFUL and are deserving of self love exactly as you are. You do not deserved to be stigmatized or treated or thought of differently or led to believe in any way that you are less deserving of respect, adoration, and love.  It is those who live in marginalized bodies.

      Even as a person in a thinner body, I feel the weight of fat-phobia. None of us are immune to this. Even though I have not personally been a direct victim of societal fat-phobia, I’ve been a victim of my own internalized fat-phobia. (In the form of an eating disorder.) This has shaped the course of my life and the person I am today in a very big and real way. If this is the case for me and others similar to me, can you imagine the burden that those who live in larger bodies bare? 

      Because for someone in a marginalized body, it is not just their internalized fat phobia that they have to overcome in order to extend self love and embrace body positivity, but they have to continually refute and battle societal expectations that are telling them that they are wrong for being the way that they are. 

      Hear this: we have all been brainwashed to believing that thinner equates to healthier, better, and more “ideal”. Diet culture, fat phobia, and the social “ideals” … they are all interconnected. They are all barriers to progress and paradigms that need to be acknowledged and broken down. These barriers leave us short sighted and subconsciously full of prejudice. And for those live in marginalized bodies, they lead to wrongful shame and judgment.

      This is HUGE issue. Our socially conditioned fat-phobia is so ingrained that the majority of us do not even recognize it. It is so ingrained in our psyche that it affects almost every aspect of our lives and how we think about and perceive ourselves. Even the wellness community is dripping in unacknowledged fat-phobia. Heck, even my profession is! The current paradigms is that- if you have extra weight, it is right to want to loose it. Our profession is taught to calculate the “ideal” body weight of an individual and help people get back to this “ideal’ weight by restricting calories. THIS IS DIET CULTURE. THIS IS FAT-PHOBIA. 

      What about individual set points? What about genetics? What about the fact that some people live in larger bodies- and that should be celebrated! Why are we trying to extend our fat-phobic preferences and change that?! Why are we extending judgment to marginalized bodies and just assuming that they should want to loose weight?! Who are we to calculate someone else’s “ideal” body weight?! To use a calculation to determine what your body should be doing in this way is just asinine. What about self compassion and body diversity? What about individuality? What about the fact that someone’s body weight is not in any way a reflection of their self worth? 

      What if instead of extending our own biases and judgements, preconceived notions, and meal plans, we started to challenge the paradigms that cause us to think so narrowly? What if we all acknowledged and taught that:

      Self love and intuitive eating is attainable for all people in all bodies. 

      My biggest fear is to water down the body positivity movement. I am not a marginalized body. I do not need society to celebrate thinner bodes any more than they already do. I do not want to take ahold and claim a movement that was not mine to begin with. But I do, my marginalized friends, want to have a voice along side yours because I do not feel that the oppressed should have to defend themselves alone- when the is at large- a societal issue. I want to help speak on your behalf and do what I can in my small way to break down down the current paradigms around fat-phobia and spread the message of fat acceptance for all people in all bodies. 

      I’m not saying that we are not all deserving of this body positive movement! Not in the slightest. No one is immune to diet culture or body shame. We all have our own struggles and every one of us are victims of fat-phobia and societal “ideals” and expectations. We all stand to benefit from this movement and this message because thick or thin- we all have internalized fat phobia that needs to be addressed and broken down. 

      But I want to write this…. maybe more as a self reminder… or maybe as a letter to my friends who live in larger bodies. That I SEE YOU. And your struggle is not lost of deaf ears. I am not so ignorant to not recognize my own privilege.  Even though I have had my own struggles, I cannot say that I’ve had the same experiences of someone is a larger body. I never want to speak out of place or speak louder than my friends in marginalized bodies but I just want you to know that I am on your side. I am for you and I will do what I can to propel this movement forward. 


      Thoughts on Anxiety and Eating Disorders



      Let’s talk about it. 

      How are you dealing? 

      I’m talking about the type of anxiety that is crippling. The kind that adds a layer of depression and sorrow. The type that causes you to live in fear of the “what if”. 

      I’m not really sure where I’m going with this post… but I do want to talk about anxiety as it relates to an eating disorder (at least mine).

      Anxiety was a part of my life for as long as I can remember. Growing up I had a lot of irrational fears and dark thoughts. I feared I was going to get kid napped or my parents were going to die. I had anxiety about societal expectations… anxiety about weight gain. I knew that a “thigh gap” was “idea”… and I remember the exact day and moment in high school that I looked in the mirror and saw my thigh gap was gone. And I felt disappointed at myself and fearful that I was ugly.  

      Unfortunately, I carried this anxiety with me into my college years.

      Anxiety caused me to do a lot of irrational things and make poor decisions. If you’ve read my other posts, you know my top priority in college was certainly not “wellness”- despite being in school for nutrition. (The irony… I know.)

      Anxiety controlled my life and was the driving factor behind almost everything I did: my intense study schedule, my lacking sleep schedule, my extreme workout schedule, my calorically sparse diet, my social life etc. All of these things were driven by anxiety and fear. 

      What drives you? What motivates you? Is anxiety the captain of your life? If so… then I submit that you have given away your ability to make decisions based on what you truly want. Your judgment is clouded with the fog of fear. You are robbed of your ability to truly enjoy anything without reservation. There is always an underlying uneasiness. There is an intensity in your soul. An intensity that never quiets down. 

      Peace? What is this peace you speak of? What is joy without reservation? 


      Ahhhh… there it is. I thought that if I was miserable, at least I could be thin and miserable. I thought - if I don’t have control of the other areas of my life, at least I can have control in this one. If I cannot deal with my thoughts and fears of failure, then at least I’d have one source of my anxiety under control. I can’t fully control everything else… but I can control this one.

      Unfortunately, control cannot fix anxiety. On the contrary, in my experience, control only perpetuated my anxiety. Even the idea of loosing control was terrifying. To try to control your anxiety by tightening the death grip you have on your life is an oxymoron. It does not work. Trust me, I’ve tried. That day will come when you don’t have full control anymore- when someone throws a wretch in your plans. When you boyfriend calls to say y’all are going to eat with friends- during the time you are going to work out. When you go to a party and they have only have “junk” food to eat. When you go on vacation and you are out of your own routine. Control does not ease the pain of anxiety- with food, weight, or anything else in life. It might place a Band-Aid on it- but it does not give you true peace- only the illusion of it. This will quickly come to light when the inevitable happens and you are placed out of control. At this time, the anxiety will be amplified. The tighter your control, the bigger the fall. 

      With food, control only leads to a “loss of control”. Has anyone else struggled with binge eating due to restriction? In this case, you have control until you don’t anymore. At the point of binge eating, not only have you lost control… but you are completely out of control. This is what control does- we forget how to cope with life when things are not exactly as we have them planned. When our calculations and lists to do not add up, we loose our minds. 

      This is why in my opinion and experience, controlling methods like Weight Watchers and the MyFitnessPall app Yes, they may work, in that they allow you to have the tremendous illusion of control… but they only give you a dependence on something apart from yourself. They lead you to feel out of control without them. Is that really even true control? I submit it is not. Yes, you are using them to control… but you yourself are not in control. 

      When is someone “in control” when it comes to food? I submit that it is when one eats intuitively. To be in control when it comes to food is to not control at all! You have to release your mind from the burden of manipulation and you must rekindle that beautiful relationship between body and soul. When you relinquish control of food, then you take away the appeal of the “forbidden foods”. When this happens, the appeal of all the “bad” foods goes away. They no longer have that forbidden allure. They no longer entice you to come hither and eat all the things. When this happens, your mind no longer has to practice self control… because your body intuitively does not always crave those things. If you take away the issue… then it is a non-issue. But get this: you first have to allow yourself to be “out of control” to be “in control” . This means you may over do it the first few or the first few hundred times… but eventually that “honeymoon” phase of food WILL go away. Without you having to practice self control. 

      To put anxiety behind me… I had to learn to relinquish control. I had to learn that life was better lived without maintaining a constant death grip. Without living in fear of the future or the “what ifs”. Life is unpredictable and unexpected- that is the beauty of it! This is the nature of life. You have to choose to embrace it, or live in fear of it. 

      I for one am done living in fear. I want to pursue what sets my soul on fire and what fulfills my inmost being. I may fail and run into road blocks along the way… but there is progress in the regression. 

      By letting go of control, I have experienced more freedom than I ever have. To learn to be at peace with things outside of your control is one of the greatest life tools. My mom has always told me: “it is what it is”. That phrase has always sent me into a rage… I was always like “WHAT DOES THAT EVEN MEAN?!” It implies that what happens happens… and we can’t do anything about it but accept it. As much as I hate it sometimes, that is true. Life is always going to throw curve balls but we cannot go on living in fear of them. They will happen… and we have to be flexible enough to dodge them or we have to be strong enough to heal from them. Either way, living in fear of them only cripples us and hinders us as we go through life. 

      I know I'm not alone in this struggle. I know my story is not unique. I would love to get this conversation started, Are you struggling? Have you overcome? 

      Practically speaking, things like morning routines, journaling, and meditation have all helped me in this learning process… but that is for another time.

      Why I'm Not Quitting Sugar


      This is a post I’ve been wanting to sit down and write for a while now….

      But I had to been in the right head space. Alas, I believe I am in the perfect space of being low key worked up but also chill. #wine

      I titled this post “Why I’m not quitting sugar”. I am not writing this post because I need to defend myself, but because I want to reach a subset of women and men who have unwittingly created food fear in their own lies. People tend to see what someone else is doing in their "diet" and they automatically use that to make judgements on their own. This should not be the case. 


      Rule rules rules. People love the damn food rules for the sake of "wellness”. People love to create a problem when there isn’t necessarily a problem. People love to demonize things and beat themselves up thinking they can do better and by golly they better “detox after the weekend”. They better “pay” for that. They better get their body “back on track”.

      Now I will have to say, there is a time and a place for detoxes and sugar cleanses and the like; however, the majority of the girls I know and my own clients do not fall into this category of needing to “detox” from or quit anything. This is who I am writing this post for.

      Another side note: Quitting certain foods does not automatically make you “cleansed”. Detoxes should involve encouraging your body’s natural detoxifying pathways. Detoxing can be done effectively if you support the liver in phase 1 and 2 of the detoxification process. This can be beneficial at times and for therapeutic reasons. But alas, this is not what I am addressing in this post.

      Apart from a legitimate food sensitivity, allergy, or legitimate therapeutic reason, creating more rules and guilt and thus, morality around food is not necessary. I would even go so far as to say that it can be detrimental to your mental wellbeing. I see it over an over again- girls who are already struggling with developing a good relationship with food and their bodies thinking that they are doing something wrong and thus, feeling guilty for not “quitting sugar”.

      Again. I get it. I know. Wellness is my jam. Sugar is not great for hormonal regulation, inflammation, and all that jazz. But oh my gosh… lets keep it all in perspective! Let’s remember that our emotional and mental wellbeing is arguably the first priority. If you’re worried about eating fruit, honey and even sugar … then I encourage you to take a long, hard look at your relationship with food. Ladies (and men): There is nothing wrong with enjoying sugar- of any form, without feelings of guilt. There is nothing wrong with “indulging” over the weekend without feeing the need to “detox” and extend certain diet parameters when the new week starts. Again, there is a time and a place for “detoxing” and sugar quitting, but when it comes as a detriment to your relationship with food- now is not the time. In my previous job, I worked with people who were downing 2 liters of soda every day… those are the kind of people who would benefit from an immediate sugar detox. I wouldn’t blink an eye to that! But to my ladies who are trying to heal their relationship with food and their bodies: please know physical healing and well-being does not have to come at the cost of mental sanity.

      Why do I feel so passionate? Because I’ve been there. I’ve been scared of food to an extreme degree. I feared a lot of food— but probably sugar most of all. But I don’t any more. I use to think: I can’t eat sugar or it will negate my workout. Or, I can’t eat sugar or I will gain weight. Or, I can’t eat sugar because of inflammation and insulin. But guess what? I don’t think like that anymore because it was detrimental to me and unnecessary for me to put parameters on my diet. When I gave myself permission to eat, then I found I did not intuitively crave allllll of the sugar. So for me, creating a food rule around sugar actually made my crave it more. I don’t fear of weight gain with my sugar intake. Again, I’m not going crazy, but I eat “sugar” probably every single day in the form of something: be it a cookie, chocolate, wine, cocktail, honey, fruit… you name it. And guess what? I am physically well. Even more than that, I am emotionally well. I feel better than I ever have and THAT is what is important to me. Food is not driving me mad. Food is not my obsession. Food is just food. It is a joy… it is not an obsession. This happened when I learned to leave the food rules and the black and white/polarized thinking behind. This is the great thing about intuitive eating: You may indulge over the weekend, but then Monday comes around and chances are you will automatically tend towards the greens and such without setting up parameters for yourself. No need to punish yourself… just listen to what your body craves.

      I think valuable intuition for anyone to have is knowing what is appropriate for them and what is not. For me, with a history of an eating disorder and extreme obsession with food and detoxes, unnecessary (non-therapeutic) food rules simply DO.NOT.WORK.FOR.ME. Well, I take that back… they work for me in the way that I do them and I do them well. When I make my mind up to do something, I will do that thing at any cost. But guess what? I’m a miserable person when I do that. I know myself well enough to know that if I ever restrict or create food rules for myself, then I crave those things all the more. It drives me mad and I feel suppressed. I feel a slave to food again. Any kind of rule, as well intentioned as it may be, is off limits for me. I don’t allow myself to go there anymore. I lived as a slave to food for so long that I’m just f******** over it. OVER IT.

      Now hear this: I know quitting sugar and all works for some people. I know that it is necessary for some people. I understand breaking the cycle of sugar addiction and regulating hormones. TRUST. I get it.

      @@But hear this: just because someone else is doing something for their own “wellness”, it does not mean you should.@@

      What someone else is doing does not apply to you. If you fear that you are not doing something right because you are not creating food rules for yourself- whether that’s concerning gluten, sugar, alcohol, carbs etc, then I challenge you to step away from outside influences for now. Be kind to yourself and remember: you know you best. Do don’t think you are doing some sort of disservice or detriment to yourself by not eliminating this or that.

      Just to reiterate: when I stopped creating food rules, the appeal of the foods I was scared of decreased tremendously. When your mind is not fixated on this thing that you cannot have, then you are free to actually decide what foods you truly enjoy and what you do not enjoy. You’ll find that while you may crave all of the donuts or all of the bread at first… those cravings eventually subside. The “honeymoon phase” goes away. You realize you don’t crave those things as often as you thought you did. It is a beautiful thing. (Read more about the journey to intuitive eating here.)

      Furthermore, when there are no unnecessary food rules, you eliminate the possibility for guilt to sneak in. You eliminate the possibility for food to have morality around it. Food should not have guilt or shame attached to it. I lived in that space for too long and I am so so passionate about getting others to this same place of food freedom. When you have created unnecessary food rules for yourself, if you fail… guess what… there is guilt. That is what rules do. They create guilt and shame when you do not adhere to them.

      Again, I feel like keep having to come back to this place: truly, some people need to abstain from food for medical and therapeutic reasons. I work with women who have to do this and we are careful to honor their physical needs but also ensure we do not damage their relationship with food. It is truly a delicate balance that requires you to place yourself in the right headspace.

      My purpose in writing this post is to reach a certain target audience who are unnecessarily limiting their food choices for the sake of “wellness” at the cost of their relationship with food.  I believe our bodies and minds would be better served by making intuitive eating and a traditional food diet our priority. This way, our bodies are in a place to tell us what the truly need. In this way, there is no need for food parameters. You do not have to be out of control when it comes to food. That is the beauty of intuitive eating- it gets you to that place of food peace and wellness without having to compromise in other areas of your life. Because guess what? Sometimes I crave all the fruit… all the chocolate… and all the wine… and that is okay. I honor that shiz. #teamnofoodrules 

      Honesty Hour: My Journey to Finding Balance with Exercise 

      To be honest,

      The last thing to go for me was exercise. That is, my unhealthy dependence on it. I was “recovered” but I held a death grip on exercise for years because it was my security blanket. It made me feel comfortable. 

      Did I ever want to change this? No. Not in the least. That was one place I was not willing to go. 

      Plus, I had let go of my obsessive food ways… what more could my body possibly want from me?!

      A lot more. My body wanted more freedom. More flexibility. More breaks. More love. More rest. For years I did not listen. 

      Now I will have to say: My exercise journey has come a long way. A LONG way. You can read more about my journey here. I use to be a cardio bunny. These days I do mostly weight training with some HIIT. I workout in the gym 3-5 days a week verses the 7 days a week in the old days. Nevertheless, when your body wants rest… it wants rest. It doesn’t matter how many “rest” days you had. When you feel a rush of panic when you don’t get to workout when you had planned… time to check yourself. 

      This was me. I’ve been guilty of over working and over exerting my body because I thought “gains” were more important than rest. Habits are great, but when they lack flexibility without mental stress, they are more like potentially destructive obsessions. I, for one, am all about less stress in my life, and if I’m stressing out about something that is suppose to reduce overall stress and contribute to wellness, then what is the point?

      What did I fear would happen if I skipped a day or two? What about if I skipped a week? Rationally… I’m not sure. I guess I thought I would gain weight… my muscles would atrophy… my metabolism would crash. Of course, all of this is irrational. I know my body- OUR bodies, are much more resilient than that. But I was too scared to try it out. I had finally reached this point in my wellness journey where I felt… wonderful. And happy. I was honoring my hunger, not worrying about my weight, not stressing about calories— I had made it: complete food freedom! But in the fine print, I believe I had a clause that said: “dependent on that you do not skip a planned workout”. 

      I was subconsciously continuing to live in shackles. This time it was gym shackles. Not that I was technically working out too much… but that skipping a gym session was non-negotiable. I had no flexibility in my routine without suffering mentally by stressing out over it. 

      I am happy to say today that those shackles are truly gone. How did I finally shake it? 

      I went on a trip earlier this year that did not allow me to workout for over a week. Did I freak out? Yes. Was it challenging not to beat myself up over it? Yes. My mind ventured to all of the extremes (as I tend to do). But through that experience, I realized this: 

      Just like when recovering from an eating disorder, it is imperative that you challenge yourself to do things you are scared to do.In some instances it might be food related. In this instance, it is exercise related.

      @@Breaking out of your comfort zone is the only way you will ever become comfortable with what is currently uncomfortable for you. @@

      The more you bend your own rules, the easier flexibility becomes. You will also most likely find what I found: NOTHING CHANGES. My assumptions of what would happen to my body were wrong. I realized that if I can skip over an entire week without working out with no consequences, I can most certainly provide myself more grace in my everyday life.

      @@Flexibility does not break you. Flexibility allows you to enjoy life more fully without holding yourself to rigid standards. @@

      Flexibly reduces the stress you have when you do not always meet your intentions. I’ve said it before and I’ll say it again: extremist thinking robs us of joy. If we are too busy trying to be perfect, we miss out on the good. We do not have to be perfect. Our bodies are more flexible and resilient than we give them credit for. In fact, sometimes the best thing you can do for you body is to do nothing at all. 

      Intuitive eating goes even further- to intuitive living. That includes intuitive moving. If your body asks for rest- be sensitive to that. Honor that. If your friend asks you to go get a drink during happy hour when you were planning on working out… HONOR THAT S*** TOO! This “no excuses” mentality gets a lot of us in trouble. It creates more stress in our lives and detaches us from what our body truly needs. The body recognizes stress as stress- it does not differentiate just because it is exercise. If your body is beat down- honor that. And rest. Doing this will support your adrenals and modulate the stress response in your body. A healthy stress response lays the foundation for hormonal regulation. And hormones lay the foundation for weight maintenance, your sleep cycle, your menstrual cycle (ladies), your mood… you get the idea.

      Well that was a tangent…

      Anyways, this past week I was blessed enough to have the opportunely to travel again- this time to Ecuador. Between travel and being sick when I got back, I’ve only worked out once in the past 18 days. Yes, I am ready to get back to my gym routine… but wow! When I was in Ecuador, any guilt from not working did not burden me. How liberating! I believe I have finally learned to honor my body by allowing it to have times when I do not “work it out”. While yes, exercise will always be a habit for me, I want to relive myself of that burden when I need to so that I can focus on other things I love- like travel! Just like life and wellness isn’t all about the “clean eats”, its not all about exercise either. 

      Rest days (or weeks) and self love are not mutually exclusive. 

      What about you? Do you have struggle with finding that balance with exercise? Have you found balance? How did you do it? 


      If you are struggling with finding balance with food and exercise, reach out! I work with clients to achieve food freedom while also pursing wellness in my private practice, Nourishing Minds Nutrition.

      Join our Nourishing Minds Facebook Tribe here!

      What I Ate Wednesday... But has clean eating gone too far?

       MMmmmmmm... inflammation. 

      MMmmmmmm... inflammation. 

      Hi everyone! 

      I’m taking a break from my normal WIAW posts and writing something a little different. 

      Something that’s been on my mind.

      So this past Monday, the hubs and I went to a certain store in Tampa. When we were done, it was late so we decided to eat dinner there. We ended up at the Green Lemon in SOHO. Even though it was 10pm at night… the place was packed! They even had a DJ! I turned to my husband, “It is a Monday night right?!” Turns out it was also #NationalTequillaDay. Haha. Go figure. And it was also happy hour all night. Freak yeah! So in honor of tequila, we we partook in a Margarita. 

      (Gr. All my pics were insta stories and I forgot to save them. -_- ) 

      We also ordered avocado fries. (DEAD.) Blake ordered fajitas and I ordered a Fiesta Bowl.

      When our food came out, I realized my chicken was fried- instead of grilled like I had assumed. Did I have a mental breakdown? No. Would I have had a mental breakdown in times past? Yes. I would have insisted Blake trade chicken with me. (Ew that was painful even to type.)

      But what would the “clean eats’ police think!? What will my instagram friends say?! What about clean eating?! What about the inflammatory oils?! WHAT ABOUT INFLAMMATION!!!!

      I care not. 

      Does this make me a hypocrite? No. Look: I’m all about clean eats, but when it interferes with your ability to live normally and enjoy the finer things in life (like a chill evening with your husband), thats when I have a problem with it. When we take it so far that we have fear in food and consider things like fried chicken a “cheat” or a “slip up”, we got it all wrong. No, I don’t eat fried chicken every day, but when the opportunity presents itself, I’m not going to throw a fit over it. Life is about living in the gray area, friends. Freedom in food is not putting more labels and morality behind the thing we eat.

      @@Freedom in food is eating as well as you can most of the time and then enjoying the rest without fear.@@

      I’m kind of sick of people taking clean eating and just RUNNING to the hills with it. “Clean eats” are not all there is in life. And heck- I’m a dietitian… clean eating is kind of my job.  

      I think we can get to the point on social media where we are doing ourselves and others more of a disservice in this area of food and wellness. I submit a new trend: #reallifefood. Because real life: food is not always going to be squeaky clean. Nor should it be. Not all food has to be “nutrient dense” to be healthful. According to my girl, Victoria, some food is beneficial to your soul. (I concur). That is arguably just as important. When we create this community of healthy food and “no excuses” mentality, then we subconsciously attach judgment to food. Many people on social media are impressionable and when all they see is salmon, avocado, kombucha and collagen all day… eating something of “lesser” nutrition value can create fear, guilt and shame. These things should never be attached to food. Food is not meant to be an extension of your conscience or morality. 

      And I’m guilty of this myself- being too much about the “clean eats”. I’ve made it a resolution of mine to post more off my real life food on my Instagram and blog. Because in real life, I don’t just eat “clean”. Sometimes I live it up! Do I abstain from enjoying chips and salsa or drinks with my friends on the weekends because I’ve analyzed the nutritional capacity of these things and found them lacking? No. I partake and enjoy the community around these glorious, God given foods. 

      One of my wise clients said to me yesterday: 

      @@Wellness is an idol... to what end?@@

      So much truth. When will the madness stop and when will we start to recognize that clean eating is not all there is in life. Let's not let the pursuit of something noble spoil everything. Is it really a nobel cause in that case? 

      Whose with me?!

      Thoughts? Let’s talk in the comments below! 

      If you are struggling with finding balance in food, reach out! I work with clients to accomplish freedom in food while also pursing wellness in my private practice, Nourishing Minds Nutrition.

      Join our Nourishing Minds Facebook Tribe here!  

      An Open Letter to All Males Struggling with an Eating Disorder or Disordered Eating



      Dear male, 

      I want to say I’m sorry. I never ever want to discredit or not recognize the struggles you feel in this area. Of course, I have never done this intentionally- but I do fear I may have done so unintentionally. I understand that you- like women, are not immune to societal pressures. Because I am a woman- I gravitated and resonate with women and their specific struggle and so I tend to to address them with the majority in my words. But please never ever think that I do not believe my words or the struggle apply to you as well.

      I would be doing a huge disservice to the EDO (eating disorder) and EDO recovery community if I did not recognize our male counterparts. I love the strong community that women have built around themselves but let us not hype ourselves up so much that we exclude and further damage and isolate others. Males in this struggle need just as much love and support and encouragement as women do and unfortunately, their support community is much less. Let us all welcome each other with open arms. 

      Unfortunately, EDOs are often wrongly stereotyped to a certain subset of women… I’m sure we are all well aware of what that is. But the wrongful pressures of society do not discriminate between race, age, or gender. We are ALL susceptible to the pressure of societal “expectations” and “ideals” to look a certain way. 

      There is a huge cultural movement- body positive. This is an incredible thing. However, it is geared largely toward the female population and I feel this is unfortunate. Because the cultural female “ideal” is so extreme, it often overshadows the fact that there are unrealistic physical expectation for men to reach as well. To not think so would be ignorant. Do you think our boys and men are immune to this message? No. I say it again: Men are not immune to societal pressures or the development of disorder eating or eating disorders. Our men and boys are in dire need of the body positive, intuitive eating, and self love messages just as much as our girls. But because there is a smaller subset of them or because there are existing stereotypes about EDOS, their cry for change and for help is not as loud. I believe men are often stereotyped to be rough, tough, no body image issues, no feelings, no emotions… etc. All of these things may be true for a subset of men (hah), but the rest of them have actual emotions and actual feelings. They want freedom from food and body shape ideals just as much as women do. Unfortunately, men, do not get the support and comradely that women often have and they are left out of the grassroots societal movements in this area.

      This topic is extremely close to my heart as I have had and have men in my life who struggle with body image issues, disordered eating and even eating disorders. It breaks my heart. The person who changed everything for me was a male. (Read his story here.) Unfortunately, he passed away. But I want to honor him in every way I can and in everything do. It would disrespectful for me to not recognize his struggle as just as valid as my own. 

      Women, don’t we all just want grace? Don’t we all want to celebrate the fact that there is beauty in every one of us and that we don’t need to reach this arbitrary pinnacle of “perfection”? Don’t we all want to tear down these body “ideals” and replace them with individuality? Then we need to extend the same grace and message that we want for ourselves and our daughters to our boys and men. This body positive moment is a two way street. If we are to change the societal ideals it is gong to involve both males and females working together. We can’t just demand change in this area like its strictly female struggle. It’s not. 

      This body positive movement is great. This ED recovery community is wonderful. But again: let us not leave behind our male counterparts. Let us bring them into our community and love on them. Let us be open minded when we talk and in the conversations we have. Let us not add to the stereotype that eating disorders are a female disease. 

      I for one, will be more careful with the words I write and the pronouns I choose. I never want to be insensitive, exclude, or undermine the male struggle. I encourage everyone to do this same.

      Let’s get this conversation going. 

      Thoughts? Feelings? Let me know in the comments!

      As usual, let me know if you have any further questions about my journey and experience with recovery, If you feel like you need additional support in this, I work with clients one on one in my practice- Nourishing Minds Nutrition

      Eating Disorder Recovery: The First Step to Intuitive Eating

      Intuitive eating is all the rage right now. It is a huge wellness trend that is sweeping the nation.


      I think women (and men) are finally fed up with being told we that need to follow diets and food rules to maintain our weight. I think we are realizing the truth: we are in fact, not out of control when it comes to food! Or at least, we don’t have to be. And the method we use to contain ourselves does not have to be restrictive. On the contrary, it can be the most liberating thing ever. Giving your body complete control by eating intuitively- that’s magic. Intuitive eating is founded by honoring our cravings with a whole, real foods diet. It is founded in eating to nourish our bodies- not in restricting calories. It is founded in honoring our hunger and satiety cues. Nothing is off limits. Nothing is restricted. You merely let your body guide you to the foods that it needs to be fully nourished and fully satisfied.

      Unfortunately, many of us have become incredibly disconnected with our own bodies. In this case, our minds take over and tell our bodies what to eat and when to eat it. Diets and the food manipulation mindset have stripped away the innate wisdom we have to determine the right food choices. This makes intuitive eating difficult and downright impossible. 

      The point of this post is to give hope to those who are discouraged or frustrated by this concept intuitive eating – particularly, those who are in the clutches of or recovering from an eating disorder. I feel like I am doing this population a huge disservice if I merely say, “Yea! Just eat intuitively! It’s great!” without giving merit to their frustration and guiding them in what to do about it. Because trust- I’ve been there. So with the rest of this post- I discuss the very first thing I did to start my journey to intuitive eating.

      If it’s not already clear- learning to eat intuitively has changed my life. I now consider myself an intuitive eating dietitian, but it hasn’t been an easy or quick journey to get here. (You can read about my journey here.) I learned to ditch the disordered, manipulative eating behaviors and eat what and when I effing want. Everything I say here is based off of my own personal experience. I juggled extreme restriction and binge eating during my EDO, so the journey to intuitive eating may be different for you. However, I believe there are many out there who are in my old shoes. I hope this resonates with you.

      So here it is: Begin the journey to intuitive eating by eating what you do not want to eat. Say whaaaaa? I know I know. This goes against the premise of intuitive eating and I believe this is why many are left feeling frustrated and defeated when they try to jump straight from eating disorder to “intuitive eating”. If you have not already begun the process of recovery, what you want to eat at this time can be translated as: what your eating disorder wants you to eat- not what your body truly needs. Your eating disorder will tell you to eat more broccoli, or celery, or egg whites. It will tell you to eat less or to eating everything in the house in one sitting. None of this is intuitive eating. It is simply impossible for one to go straight from disordered eating to eating intuitively overnight- so do not expect this out of yourself! You will only feel frustrated and disappointed. However, this is what you can do to empower yourself and start your journey to recovery and to intuitive eating: 

      Don’t eat what you want to eat- eat the foods that you have placed “off limits”. In this way, eating can be scary, confusing and frustrating because there is an internal conflict between what your mind wants and what your body needs. But friends, do not think that there are certain expectations that you have to reach during this first step. Just take it day by day. Every day, challenge yourself to eat a new food that was previously off limits. Or maybe just eat more of a particular food. For example, if you usually to have one slice of toast for breakfast- have two instead. If you were use to eating PB2, challenge yourself to eat real peanut butter. For me, this was the very first step to intuitive eating: eating what I did not want to eat- but what my body and soul needed to be healed. I began by eating foods that I considered to be “fattening” or “off limits” or “trigger foods”. This included things like peanut butter, oatmeal, bread, egg yolks, chips, and actual milk instead of almond milk. I began by creating small challenges every day to eat a little more or to face a food fear. The only way you will be able to get to that place of intuitive eating is by eating foods that nourish and satisfy your body and by eliminating the fear around food. So, I challenge you to challenge yourself. Food fear and intuitive eating are mutually exclusive: the two cannot exist together.

      Tackling food fear can be a daunting process. This stage can be extremely frustrating, confusing, and evening saddening. It can lead people to believe that intuitive eating is hard. It can cause people to give up and revert back. But remember: this is not intuitive eating- this is the journey to intuitive eating. And yes, it sucks. But take heart, friends: it gets better! The more you face your fears, the easier it gets. The more you shut down your eating disorder thoughts and desires, the more your true needs can shine through. Daily successes will amount up to huge forward motion and progress over time. As food fears subside, your mind will get out of the way and it will become easier for your body to communicate with you. Your body will learn to communicate and your mind will become more receptive to listening.

      Eventually, as you eat more calories and more nutrient dense foods, your metabolism will speed up and your body will become receptive to this new normal. Your hunger cues will become more pronounced- learn to honor these. Eat when you are hungry and do not relish it or ignore it. Hunger is a physical manifestation of your body’s need for energy. It is talking to you- listen to it. Eat slowly and mindfully. Taking note of how the food tastes and feels in your mouth. Relish every bite. Eventually, you will begin to sense and honor your satiety cues as well- even to previously “triggering” foods. Yes- you may go over board a few times- or even many times, but have grace with yourself. This is a part of the process- it does not mean you should restrict that food. On the contrary, if you have a tendency to binge on a particular food, you should eat that food more often. Once your body realizes that it can have said food whenever it wants, the urge to binge eat will wane and eventually, it will be gone all together. (I wish someone had told me this years ago. This truth would have prevented a lot of heartache and late nights of self-loathing.)

      Hunger and satiety cues are the most basic, fundamental commutation between your body and your mind. As you grow in your confidence with these, you will become more sensitive to other signals as well- such as cravings for specific nutrients or micronutrients. But again, this is certainly a process that takes time.

      So alas friends—take heart! I and countless others have found such freedom in intuitive eating. The first steps to getting there are not easy- but don’t give up or mistake the journey for the destination. Have grace with yourself and take it day by day.

      I’d love to hear from you in the comments section! How did you begin your journey to intuitive eating?

      Have questions about intuitive eating? Ask below!

      If you want one-on-one intuitive eating coaching, I am now accepting clients at my practice, Nourishing Minds Nutrition. Email me with any questions:



      How to Love Yourself in a World that Makes Self Love Hard


      How do we grow to not care about the opinions of others when it comes to our own bodies?

      I am not about to say anything profound or unheard of… I am not about to blow your mind.

      I am just giving my own two cents on this question that haunts so many. This insight has come from my own experiences and my own journey to body acceptance. It is my hope that it inspires and guides you in your journey as well.  

      For many years, I found my identity- my happiness and my joy (or lack of), in my physical appearance. If someone said I looked thin: *happiness*.  If I thought I looked fat or ugly (which was 99% of the time… ): *depression*. (Did I ever experience true happiness or joy in these things? NO. Appearance based joy is not true joy.)

      Of course, I do not have it all figured out yet. I am still not numb to the world’s opinions or “ideals”. In a world where skinny, fit, “perfect” women are everywhere you turn…. I feel you, ladies.

      I still feel the feels too.

      What is different now is that I do not let someone else’s opinion of me define my worth or create my joy. Let me reword that: I do not let society’s “ideals” determine my own. I do not let society’s “ideals” define my own worth.

      To get to this place, I have applied the following principles/practices to transform my mind and my opinion of self in relation to the world.


      1. Challenge the expectations. Think long and hard about the expectations you have for yourself. WHY? Why do you have these certain expectations? Why do you feel looking a certain way is more desirable and thus, something to be sought after? What expectations do you have of others? Do you hold them up to the same set of standards?

      You know what I’ve realized over these past few years?

      The more we have grace with others; the more we will have grace with ourselves. Take a long hard look at yourself. Do you judge others for their appearance? This can be tough think about. No one wants to think of themselves this way. No one wants to be shallow. But when you confront your expectations and get real with yourself, you can point out their flaws and begin the process of tearing them down. To initiate change, we women must grow to support and build each other up. Not compete against or put each other down.

      Of course, we all have different Gods. I am of Christian faith, and one of my most favorite verses is 1 Samuel 16:7b: “People look at the outward appearance, but the LORD looks at the heart."

      I think the principle of this scripture applies - regardless of your religion. It is that beauty comes from the heart, ladies. What a wonderful principle for womanhood. Think about it. Let it sink in. Damn- what a relief! Our appearance does not define us. Not in the least. To grow a beautiful soul: what a more worthwhile endeavor.

      What if we all had grace with one another instead of measuring each other up by the net worth of our own skin? Honestly, I feel like the economy would collapse because women would be too busy being badass unicorns instead of buying all of the beauty products, weight loss supplements, and the newest fashion.

      So my first recommendation is to have grace the others. I believe that the first step in loving yourself is practicing by extending that same grace those apart from you. Do this long enough and it translate to your relationship with yourself. Don’t hold others or yourself up to a certain worldly standard of physical “perfection”. Because who are they to determine "perfection"? 

      2. Change your vernacular. Replace negative self-talk with positive words of affirmation. Here this: the more you say something- the more you believe it. So talk sweet to yourself. Tell yourself how good you look! This is not cockiness. It’s confidence… and confidence is sexy. When you manifest something- you become it. When you talk down to yourself all the time, you will become low in self-esteem and uncomfortable in your own skin. When you complement yourself, you will radiate confidence. Confidence is beautiful.

      3. Get naked! Okay- this one sounds odd, but hear me out. I use to be so ashamed of my own skin. Seeing myself naked in front of the mirror was painful. I was ashamed of me so I made it a point to be fully clothed all of the time- even when I was alone by myself. I spent very little time undressed. What I’ve learned: if we are going too be confident and comfortable in our own bodies, we have to do things that make us hella uncomfortable at first. So get naked. I challenge you to sleep naked, get up in the morning and do yoga or stretch naked, walked around the house naked, drink your coffee naked. (Just remember to shut the blinds!)  Replace your quick shower with a long, luxurious bath once a week. All of this will seem uncomfortable and foreign at first, but embrace your body in this way and it will become easier and easier. Your body will grow less foreign to you. It will be harder for you to resent it when you become comfortable and familiar with it. You will grow to be more and more comfortable and confident in your own skin- clothed or not.

      4. Appreciate curves for what they are. All women are lovely! Just because one woman does not have any body fat does not make her any more or any less of a women. In the same way, just because one woman has body fat does not make her less of a woman. If you are the proud owner of some body fat- embrace it, lady! For you, this is a mark of womanhood. It is in no way a reflection of your worth or self discipline. We women are all created so uniquely different and for there to be one “ideal” for all women is asinine. Why are we all striving to be something we are not? Why are all women trying to achieve one “ideal”? I guess it is inherent human nature. Our mentality is that the grass is always greener. Well guess what?! Your grass is green- you just don’t realize it. Find value in your own lawn. 

      5. Find your identity in something apart from yourself. Here this: if you find your identity in your physical self - life will suck. Just saying. Gravity and the aging process is a very real thing. So think long and hard: what is it that you live for? What is your purpose in life? What are your passions? Pursue these things with all you have. Can you imagine- chasing after life without being trivial about food and your body? All that time you spend obsessing could be channeled into a much more worth while endeavor: to pursue our passions and our callings in life. Being successful means different things to different people. Find what makes you tick. Find what sets your soul on fire and chase after it.

      Unfortunately, women often confuse their identity with something that it is not. You are your soul. You are your heart. You are your sprit. You are not your body. Our bodies are mere skin and bones that host our being. That is a weird and abstract concept- but it is true and thinking of it this way reminds me that who we are on the outside is not the whole story.

      6. Find soul activities. What do you do in your spare time? What do you do for fun? I feel obligated to mention here: many women abuse working out. I know- I’ve been there. When working out isn’t fun for you- time to lay off and incorporate some other activities. Find a hobby that is fulfilling and gratifying. Guess what? Burning calories is not the only worth-while investment of time. Paint, blog, write, rock climb, Frisbee golf. Find something you can do that is fun and fulfilling for you. These will bring you more joy that you realize.

      7. Journal journal journal. Feel all the feels. The current ones, ones that come up, and feelings from the past that are un-dealt with. The more you are open and honest with yourself- the better. The point of journaling is to express yourself. To talk through the emotions: the good, bad, and the ugly. Journaling allows us to be real with ourselves. Are there inner struggles or past experiences that you have not dealt with? Time to deal with them. Doing this will free you up to live fully in the present. It will allow you to channel your emotions appropriately and allow you to express them in healthier ways than taking them out on your physical body. Journal daily and finish each entry with three things you are grateful for. Gratefulness goes a long way when It comes to your relationship with yourself. It changes your heart. It puts everything into perspective. It reminds us how good life is- even when we feel sad and defeated.


      Like I said- this is nothing insanely profound. But self-love was not intended to be profound or unusual. Self-love should be inherent in all of us. In a world that has made self-love hard, let us defile the odds. Let us all have grace with each other. Let us all have grace with ourselves. Begin to apply these principles, and I promise- your priorities and view of self will begin to change. And that, friends, changes EVERYTHING. 

      If you have a principe or practice that helped you get to the place of body acceptable and self love, I'd love to hear about it! Please comment below.

      If you feel like you need more guidance in the area of food and body image, please message me. I work with disordered eating and eating disorder clients via my practice- Nourishing Minds Nutrition


      Jerk Fish Tacos w/ Mango Salsa & Coconut Avocado Sauce + Coconut Lime Rice

       jerk fish tacos with mango salsa and coconut avocado cilantro sauce

      jerk fish tacos with mango salsa and coconut avocado cilantro sauce

      Another Tuesday bites the dust! And… another tray of tacos. I made these babies on Sunday and they were a huge hit. Jamaican cuisine is one of my absolute favorites and has been since we had a little Jamaican restaurant in my hometown of Marble Falls, Texas. I remember falling in love with plantains and dark rum (haha just kidding!) at a young age. I had many fond memories of that place- I even had my first date there! Now jerk seasoning holds a special place in my heart. Not to say these tacos are authentic Jamaican cuisine by any means, but they are certainly inspired. Heck I’m from Texas- everything comes in the form of a taco and have a little Mexican flair!

      I hope you all enjoy them as much as we did! 

       Taco platter!

      Taco platter!


      Jerk seasoning:

      • thyme, 1 tbsp.
      • onion powder, 1 ½ tbsp.
      • garlic powder, 1 ½ tbsp.
      • ginger, 1 tbsp
      • cinnamon, ½ tbsp.
      • allspice, 1 tbsp
      • nutmeg, ½ tbsp.
      • paprika, 1 tbsp,
      • coconut sugar, 2 tbsp
      • salt, 2 tbsp
      • cayenne pepper, ½- 1 tbsp (depending on how spicy you like it)

      Mango Salsa:

      • mango, 1, peeled and chopped
      • 1 jalapeño, seeded and minced
      • fresh cilantro, rough chopped, ¼ cup
      • fresh lime juice, ¼ cup
      • red onion, ½, small chopped
      • ½ cup black beans
      • salt to taste

      Coconut Cilantro Sauce: 

      • 1 big handful of cilantro
      • 1 avocado
      • 1 cup canned coconut milk, light
      • 2 tbsp lime juice
      • salt and pepper to taste


      • 4 cups cooked white rice
      • ½ cup canned coconut cream
      • ¼ cup chopped cilantro
      • 3 tbsp lime juice
      • salt and pepper to taste


      • 1 lb. fresh white fish of choice, such as snapper, cod or mahi-mahi
      • tortillas of choice
      • fresh cilantro, chopped, for garnish
      • avocado oil
      • radishes, thinly sliced, for garnish
      • lime wedges for garnish
      • 3 tbsp butter
      • 1 very ripe plantain (optional), thinly sliced
      • radishes, for garnish (optional)


       Avocado cilantro sauce.

      Avocado cilantro sauce.


      1. Make jerk seasoning by combining all of the spices in a small bowl.
      2. Place fish fillets into a baking dish. Squeeze half a lemon over the fillets. Sprinkle with the jerk seasoning- enough to cover the top and bottom of each fillet. Place in the refrigerator and allow to marinade as you are preparing the other items.
      3. Make mango salsa by simply combining ingredients. Season with salt and pepper to taste.
      4. Make the cilantro sauce by combing all of the ingredients to a food processor or blender. Blend well. Adjust thickness as desired by adding water a tsp at a time.
      5. For the rice, simply stir coconut cream and lime juice into freshly cooked white rice. Stir in chopped cilantro. Season with salt and pepper.
      6. Preheat a skillet on medium heat. Add the butter. Add sliced plantains and cook until brown and caramelized. Flip to the other side and do the same. 


       Coconut lime rice.

      Coconut lime rice.

      For you Ladies! Potential Causes For Your PMS

       Texas flower field. #happyplace

      Texas flower field. #happyplace

      So I sat down this past weekend to write blog post on PMS…. totes caus.

      Hahahaha. Jokes.

      I thought I knew about PMS… thought. Days later… after pouring over all of the literature… My conclusion is as follows:

      We don’t exactly know for sure what causes PMS and we don’t fully understand the pathology behind the symptoms. However, there are some valid hypotheses and things we can do as women to regulate our natural hormonal cycle and mitigate PMS symptoms. Today, I want to discuss the pathology of PMS as we know it. As women, I think this knowledge is empowering. Having an understanding of our hormones allows us to be in tune with our bodies and live more instinctually and be more purposeful in our journeys to wellness.

       a woman's hormonal cycle. PMS occur in the luteal phase- post ovulation.

      a woman's hormonal cycle. PMS occur in the luteal phase- post ovulation.

      First, there seems to be differing opinions on what actually qualifies as PMS and what does not- is it emotional and physical? Or just emotional? Different areas of research say different things, but today and for my purposes, I am referring to the emotional symptoms only.

      These symptoms include moodiness, irritability, weepiness, depression, anxiety and everything in between. The defining factor is that these symptoms cease when menstruation starts.

      PMS affects many women during the luteal phase of our cycle- the time between ovulation and menses. PMS is thought to be a result of the changes in our sex hormones during this time. However, that is not the whole story. These hormones effect our mood by impacting our neurotransmitters- particularly serotonin and GABA.

      Key players:

      Sex hormones:

      -       estrogen

      -       progesterone

      -       testosterone.


      -       Serotonin

      -       GABA

      There are some very real hormonal changes that occur post ovulation. Estrogen and progesterone levels take a sharp plummet before rising and dropping again pre-menses. Yep—they are all over the place! Progesterone is the dominant hormone over estrogen during this time. (The opposite is true in the follicular phase – prior to ovulation).

      The decline in progesterone post ovulation is hypothesized to be a major culprit for PMS symptoms. You may have trouble sleeping or have decreased stress resilience. Promoting production of progesterone naturally during this time is helpful for many women. Progesterone, the sister hormone to estrogen, has calming, sedative qualities. You can see why its decline could cause some unpleasant symptoms!

      Estrogen dominance may also play a role. When estrogen is high in relation to progesterone during the luteal phase, you may have aggravated PMS symptoms.

      However, both of these theories fall short to explain the full picture when the research shows that women with and without PMS have comparable amounts of hormones during this time. Therefore, cyclic changes in the sex hormones can NOT be the whole story behind PMS… can they?! So what gives? Why do some women get PMS symptoms, and some do not?

      The answer resides in our brain chemistry! It is hypothesized that women with PMS have an abnormal neurotransmitters responses to the hormonal changes. There is evidence that these cyclic fluctuations in estrogen and progesterone can cause changes in the GABA and serotonin systems.

      Both serotonin and GABA are inhibitory neurotransmitters that are needed for a stable, sane mood, and can be affected by the hormonal changes post ovulation. Research shows that PMS women have lower serotonin levels than women without PMS. SSIRs and other medications that work by increases serotonin have been highly effective in treating PMS. (I’m not recommending them… just saying.)

      Serotonin is needed to make you feel calm and give you feelings of significance and importance. It is also needed to control your circadian rhythm, curb your carb cravings, and regulate your digestion. If your serotonin is low, you will become depressed. Estrogen is needed for regulation of serotonin in the brain.  It increases serotonin receptor levels, sensitivity, and production. Thus, the drop in estrogen levels post ovulation can play a role in PMS symptoms. However, like I said, estrogen dominance can also contribute to PMS symptoms by influencing the serotonin systems and reduce progesterone’s calming abilities. So its all about finding that happy middle spot.

      GABA is crucial for promoting relaxation, our ability to focus, and control stress. Progesterone and its metabolites enhance GABA receptor function and create a calm, mood stabilizing affect. This could be why women low or deficient in progesterone during this time may be particularly susceptible to PMS.

      As far as vitamins and minerals are concerned, the most researched based to be beneficial were magnesium and vitamin B6. Studies show that these were both low in women with PMS and supplementation is effective to reduce symptoms in some women.

      In conclusion, low progesterone and high estrogen are theorized to be the main culprits of PMS due to their effects on the serotonin and GABA systems in some women. Of course, hormonal testing can give you a better idea of your particular case, but diet, lifestyle and targeted supplementation can set us up on the road to hormonal success!

       Stay tuned for next week, friends!



      1. Schmidt PJ, Nieman LK, Danaceau MA, et al. Differential behavioral effects of gonadal steroids in women with and in those without premenstrual syndrome. N Engl J Med 1998; 338:209.
      2. Andersch B, Abrahamsson L, Wendestam C, et al. Hormone profile in premenstrual tension: effects of bromocriptine and diuretics. Clin Endocrinol (Oxf) 1979; 11:657.
      3. Taylor JW. Plasma progesterone, oestradiol 17 beta and premenstrual symptoms. Acta Psychiatr Scand 1979; 60:76.
      4. Wardlaw SL, Thoron L, Frantz AG. Effects of sex steroids on brain beta-endorphin. Brain Res 1982; 245:327.
      5. Majewska MD, Harrison NL, Schwartz RD, et al. Steroid hormone metabolites are barbiturate-like modulators of the GABA receptor. Science 1986; 232:1004.
      6. Bethea CL. Regulation of progestin receptors in raphe neurons of steroid-treated monkeys. Neuroendocrinology 1994; 60:50.
      7. Schmidt PJ, Purdy RH, Moore PH Jr, et al. Circulating levels of anxiolytic steroids in the luteal phase in women with premenstrual syndrome and in control subjects. J Clin Endocrinol Metab 1994; 79:1256.
      8. Rapkin AJ, Morgan M, Goldman L, et al. Progesterone metabolite allopregnanolone in women with premenstrual syndrome. Obstet Gynecol 1997; 90:709.
      9. Facchinetti, F, Borella, P, Fioroni, L, et al. Reduction of monocyte's magnesium in patients affected by premenstrual syndrome. J Psychosom Obstet Gynaecol 1990; 11:221.
      10. Rapkin AJ, Edelmuth E, Chang LC, et al. Whole-blood serotonin in premenstrual syndrome. Obstet Gynecol 1987; 70:533.
      11. Taylor DL, Mathew RJ, Ho BT, Weinman ML. Serotonin levels and platelet uptake during premenstrual tension. Neuropsychobiology 1984; 12:16.
      12. Ashby CR Jr, Carr LA, Cook CL, et al. Alteration of platelet serotonergic mechanisms and monoamine oxidase activity in premenstrual syndrome. Biol Psychiatry 1988; 24:225.
      13. Ashby CR JF, Stout AL, Knight DL, Nemeroff CB. Reduced platelet tritium-labeled imipramine binding sites in women with premenstrual syndrome. Am J Obstet Gynecol 1992; 167:168.
      14. Steege JF, Stout AL, Knight DL, Nemeroff CB. Reduced platelet tritium-labeled imipramine binding sites in women with premenstrual syndrome. Am J Obstet Gynecol 1992; 167:168.
      15. Rojansky N, Halbreich U, Zander K, et al. Imipramine receptor binding and serotonin uptake in platelets of women with premenstrual changes. Gynecol Obstet Invest 1991; 31:146.
      16. Brzezinski AA, Wurtman JJ, Wurtman RJ, et al. d-Fenfluramine suppresses the increased calorie and carbohydrate intakes and improves the mood of women with premenstrual depression. Obstet Gynecol 1990; 76:296.
      17. Sherwood RA, Rocks BF, Stewart A, Saxton RS. Magnesium and the premenstrual syndrome. Ann Clin Biochem 1986; 23 ( Pt 6):667.

      The Mindset for Recovery: How I Started the Process

      I’m writing this post as a follow up to my previous post. I have received some emails asking how I actually started the process of recovery from an eating disorder. Of course, what I’m about to say is all inspired from my own experience and what worked for me. Everyone’s situation is completely different and unique to them based on their specific disorder, weight, BMR, where they are mentally etc. What worked for me might not work for you. However, if you’re sick of living a slave to food- it is possible. I finally got it in my mind that I didn’t want to eat that way forever- I was tired of being a slave to food and I was ready to stop abusing myself. I saw a friend who had recovered and it inspired me to do the same. He encouraged me to start my recovery process by gradually increasing my calories. However, I didn’t do this systematically with formulas and calorie counting. While yes, calorie counting and tracking was still subconsciously taking place at that time, I tried to separate myself from those thoughts and not put any weight into them. I started by making myself eat more and fighting my ingrained tendency to eat less. I gave myself permission to eat the things that I always said were off limits like oatmeal and peanut butter. I tried to honor my hunger instead of relishing it. In the beginning I was still eating way under what I should have been eating at that time, but I was eating a lot more for me.. and it was a gentle and gradual way of re-introducing myself with food and the feeling of being full and rewiring my relationship with these things.

      Just eating more calories isn’t going to fix an eating disorder.

      I had to fix the root cause of the problem- which was my relationship with food and my body. This is why I didn’t force myself to reach a certain calorie number or what not— in fact, I had to force myself to do the opposite and not count calories. In hindsight, this was one of the best decisions I made. I allowed myself to give into my food cravings and tried not judge myself for them. This is the foundation for eating intuitively so I believe this is a good place to start if you can. For me, trying to “recover” using exact calories and formulas would have been a loosing battle. Letting go of the need to track was liberating and so incredibly necessary. Scary? Heck yes. But I had a trusted person helping me through this process that would always remind me how little calories actually mater and now much NUTRITION actually does matter.

      Calories are vital to life. Why are we running from them?

      I had lived my life trying to get below a certain calorie number each day, I didn’t want to change just to live my life trying to get above one now. Honestly, letting go of calorie counting is NOT going to happen over night. It is definitely a process when it is so ingrained in your mind. Just keep reminding yourself-- calories are mere numbers. They mean NOTHING from a moralistic standpoint. However, calories are very essential to life. If something has calories it means it gives you ENERGY. This is not a bad thing! You need energy for life- for you cells to function! For you to run and play and for your brain to think! Putting so much emphasis on calories is a sad lie we've bought into. To think calories alone can make us thin and happy is wrong on so many levels. Why do we think reaching an arbitrary number on a scale is going to make us happy!? Also, there is SO much more at play when it comes to weight maintenance than just calories. Calories do not equal fat! Calories equal energy and life. Putting so much emphasis on them is wrong on an emotional level and a biological level.

      I kept reminding myself what my friend (counselor of sorts) was saying to me—eventually my metabolism will speed up again! When my body realizes it is no longer in a constant state of starvation, my body will begin to metabolize food correctly and efficiently again as fuel. In this way, calories are friends. Food is friend. Honestly, this was a huge motivator for me. I was tired of my TANKED metabolism.

      Recovery is hard because eating intuitively is not possible in the beginning—we have TRAINED our bodies to survive on less. There is literally no mind/body communication- only the mind telling the body what to consume. If the communication between the two is not present, fluid and mutually respectful, then intuitive eating is not possible because your body cannot communicate effectively to the mind and the mind is not receptive to listening yet. Over the weeks and months and years I gradually increasing the amount of food I consumed and with every day it became easier and easier. The word “calorie” grew to have less stigma around it and foods become less morally charged as “good” and “bad”. Calories grew to have little meaning to me. Eventually your body will remember what it feels like to be nourished and your mind will begin to soften to the body’s innate wisdom. You become a nutrient seeker instead of calorie counter. Then you can begin to eat intuitively.

      Next week I am going to address weight gain in recovery. Of course, weight gain is one of the hardest things to mentally cope with and I don’t have all the answers to any of this. But maybe in can help and speak to you where you are at.

      It is my biggest passion in life to guide women along this journey to intuitive eating. If you have tried to recover over by yourself but you feel you still need to work with someone- check out my practice- Nourishing Minds Nutrition.

      Taco Tuesday: Buffalo Chicken Tacos


      Buffalo Sauce

      • 1 cup butter (2 sticks)
      • 1 cup Tabasco sauce
      • 5 cloves garlic
      • 1 shallot
      • 1 ½ tbsp honey

      Blue Cheese Dressing

      • 1 cup keifer (I used Maple Hills)
      • 4 oz blue cheese
      • 2 tbsp fresh lemon juice
      • pepper to taste


      • 1 pound chicken breasts
      • sliced radishes- for garnish
      • tortillas of choice (I used almond flour tortillas)
      • 1 avocado, sliced
      • Fresh basil, 2 tbsp chopped
      • Chives, 1 tbsp, chopped
      • 2 cups romaine lettuce


      Preheat oven to 400 degrees.

      Make the buffalo sauce: First, sauté garlic and shallots in a sauté pan. After 5 minutes, add the butter and Tabasco. Melt. Transfer to a blender and blend until smooth.

      Next, butterfly the chicken breast and line a baking sheet with parchment paper. Add ½ of the buffalo sauce to the top of the chicken—save the rest. Season with pepper and bake for 15-20 minutes, or until chicken is cooked through.

      Thinly slice the chicken and toss in the remaining buffalo sauce.

      Prepare blue cheese dressing by simply combining the ingredients in a blender. Blend on low.

      Compile the tacos with romaine, chicken, avocado, chives, radishes, basil/chives, and blue cheese dressing.


      Blackened Shrimp Tacos with Avocado Sauce- and the beginning of Taco Tuesday!

      If you've been following me for awhile, you know tacos ARE. MY. JAM. Being from Texas- this is what I grew up on-- good ol' Tex Mex tacos. My favorite tacos growing up were actually Torchies Tacos in Austin Texas-- the original one at the trailer park eatery on South 1st. Now Torchies is like a nation-wide chain-- CRAZY. I just hope the trailer park tacos will never change!!

      Anyho, I have decided to make this a weekly occurrence- a Taco Tuesday recipe. If you haven't noticed, I have redone my entire site. I don't have the vast majority of my recipes up yet- so some recipes will be repeat offenders and some will be new! I can't wait! 

      TACOS FOR ALL!  


      Blackened Shrimp:

      • 1 pound raw, peeled large shrimp
      • 3 tbsp unsalted butter
      • 2 tsp paprika
      • 1 tsp white pepper
      • 1-2 tsp cayenne pepper (depending on how spicy you like it)
      • 1 tsp black pepper
      • 1 tsp salt
      • 2 tsp turmeric

      Avocado Sauce:

      • 2 large avocados
      • juice from 1-2 limes
      • 4 cloves garlic
      • small handful of cilantro
      • salt and pepper to taste


      • ½ cup cherry tomatoes, chopped
      • ¼ cup raw corn, cut off the cob
      • 2 radishes, sliced
      • 1 jalapeno, seeded and sliced- optional
      • Tortillas of choice
      • lime wedges- for garnish


      Combine all of the avocado sauce ingredients to a small food processor. Blend well.

      Prepare the shrimp rub by combining all of the spices in a small bowl. Toss shrimp in rub. Preheat a large skillet (cast iron if you have it) over high heat and melt the butter. Place the shrimp in the skillet and turn heat down to medium. Cook on both sides for approximately a minute or two- depending on the size of your shrimp. Watch them closely- they will curl when they are done.

      Heat tortillas and assemble tacos.

      Super easy, man! Enjoy!!

      PS-- or you could make a salad out of it- like I did below! Just add a bed of greens instead of a tortilla. 



      LAUNCH DAY: Nourishing Minds Nutrition, March 20th, 2017

      Victoria and I met one fateful day- via Instagram, when I lived in Arkansas and she in Florida. As fate would have it- I ended up moving to the same town in Florida with my husband about a year later. The moment Victoria and I become RL (real life) friends, I knew we were dietitian soul sisters. We both had so much passion for nutrition and the power that it holds. We are both rooted in traditional foods and have an affinity for Eastern practices. Deciding to start a practice together last year was a easy. The following months were not- but we are both so certain that THIS is what we were meant to do. We feel we have a message to share- a voice to be heard. What is our underlining mission? It is NOT to give you a meal plan or diet to follow. It is; however:

      This is the core of who we are Nourishing Minds Nutrition. Both Victoria and I are extraordinarily passionate about giving women the skill set, knowledge, and confidence they need to heal their bodies and live in a way that does not conform to societal pressures. We specialize in digestive healing and disordered eating by empowering women with traditional foods, botanicals, and intuitive nutrition.
      We do not believe in diets. We do not believe in the one size fits all approach. On the contrary, we believe that everyone is uniquely and vastly different and we will help guide them to rekindle that instinctual wisdom within them.
      Nourishing Minds Nutrition is a result of our own personal experiences in food, diet, digestive disorders, and disordered eating. We have been in your shoes. We have been frustrated with food, dissatisfied with our health, and unsettled with our inner being. Because of our own personal experiences, we feel incredibly convicted to share our message and to give others the hope and the freedom that we finally found.
      We offer our services in packages, as we believe changes cannot happen overnight. Pursuing and achieving whole-body wellness can take time. We will not just give a meal plan to follow. We will work on a deeper level and lay the foundation for you to pursue wellness in all aspects of your life. By laying this foundation and building upon it, you will feel nourished, whole, and inspired once our time together is finished. 
      We are offering 30% off all packages for our first 10 clients. (That’s a GREAT deal!) 

      Learn more about our packages/services here!