clean eating

5 Foods I'm LOVING Right Now

1. Kombucha

To be completely honest I never really liked kombucha. I would try it on occasion because it was trendy and cool and probiotics and such, but it was always too sweet for me. Recently, a fellow RD suggested we meet and chat over a glass of kombucha at our local kombucha bar, Dean's Zesty Booch. If you live in Bozeman and have not been to Dean's bar- what are you waiting for?! Seriously. It's so good. In a town that's so saturated with breweries, what an amazing idea to have a bar that serves healthier beverages. I love it.

Like I said, I'd never really been a fan, but now I'm hooked. I'm also loving Healthade, its not too sweet, not too sour, and good for your gut! Their motto is Follow Your Gut, which I love! Healthade is available at most grocery stores, but you can double check here (keep an eye out at your local stores- my store isn't listed in their directory). 

2. Hemp Seeds

Seriously loving these too. Mostly on the usual smoothies, oatmeal, & yogurt, but also on salads, mixed dinner bowls, veggie sides, pizzas- can't go wrong.

Hemp seeds are another trendy seed, but I didn't actually try them until I went to FNCE (Food & Nutrition Conference & Exp0) last fall. These little guys are a great source of energy and are PACKED with nutrients - they're HIGH in protein, magnesium, manganese, iron, zinc, phosphorus, and B vitamins. 

3. Buckwheat

Buckwheat has a wonderfully earthy, nutty flavor. I made some homemade granola back in December to give as Christmas gifts, luckily I made enough for myself to last awhile too. It adds an amazing nutty crunch to homemade granola. You could also toast it in the oven and add it to your favorite store bought granola.

I've also had it as a breakfast porridge - its a little mushier and creamier than oatmeal but goes great with all the same toppings, plus it has that yummy nutty taste.

4. siggi's protein bites

I made these a few weeks back and have been keeping them in my freezer ever since. I've been loving them for a quick snack to grab on the go. I'm the kind of person that gets hungry every few hours so it's important to keep healthy snacks on hand (this usually prevents me from eating peanut butter by the spoonful - although nothing wrong with that). Loaded with protein (nuts, seeds, & skyr), these bites are super filling and have just the right amount of sweetness. You can find the recipe here.

5. Tempeh

Similar to tofu but more of a nutty and rough texture. I highly recommend it baked or sauteed for your plant based meals. I don't eat much meat with for the purpose of incorporating more veggies into my diet as well as the 1,000s of health benefits associated with a plant-based diet. I'm a flexitarian mainly because I don't believe in restrictions, I occasionally crave a quality burger, and most people in my life eat a very meat-centric diet. Anyways, tempeh is awesome and a great source of protein, calcium, iron, and more for those of us that primarily eat plants. I just made this recipe from Nutrition Stripped. Give it a try!


What foods are you loving right now?



*Disclaimer: This post contains affiliate links. By clicking on the Amazon links, I do receive a small percentage of the sale. I link to products products I truly support and recommend.

I think you may be able to relate...

This week (Feb. 26th - Mar. 4th) is National Eating Disorders Awareness Week. Unfortunately, I don't know many women who haven't, at some point in their life, experienced negative self-talk surrounding their bodies, called themselves fat, or obsessed over foods they think they 'should' or 'shouldn't' eat.

I'd like to encourage you to use this week to practice a little self-love. The next time you catch yourself hating on your body, I'd like you to do 2 things:

1.) Think about how you would feel if you heard your best friend, your sister, your mom, your daughter say any of those negative things about herself. It would feel awful wouldn't it? So why talk to yourself that way?

And 2.)  Think of 1 quality you love about yourself- a personality trait, an accomplishment, anything- say it aloud, share it with a friend, write it down. 

Remember that your are more than just a number on a scale. You are beautiful and loved and strong and funny and compassionate and ambitious and so much more and I want you to know it.

This week I wanted to share my friend, Robyn's story. I found it relatable and thought you might too. Robyn is an amazing dietitian and nurse practitioner in Boston, MA, you can learn more about her and her practice here. Please read her story below, I think you may be able to relate...

There was a little girl
Who had a little curl
Right in the middle of her forehead
When she was good
She was very, very good
And when she was bad, she was horrid

The above nursery rhyme, from what was initially a poem, by Henry Wadsworth Longfellow, feels similar to an eating disorder for me. If you’re ‘good,’ you’re amazing. If you’re starving or purging or over-exercising, you’re fabulous. If you’re horrid, or bad it’s because you’re eating, eating anything, even drinking just water. This is what I hear from my clients. What I learn from their experiences. What they live when they are entrenched. This is why in every initial session with a client I suggest we don’t use these four words around food or our bodies - good, bad, sorry, should.

A long time ago I got on a scale. This is when I was about 14 years old and as a skinny, gangly young teenager weighed exactly 100 pounds. I remember standing on the scale, in my parent’s bedroom, in the morning before school. My mom weighed herself every day. At least this is what I remember. She looked at me that morning - she was still lying in bed - and asked me my weight. When I told her ‘100 pounds,’ her response was, ‘You should always try to stay under 100 pounds, Robyn. Men like thin women.’

At the age of 14 I was not that interested in men. Boys, yes, but even so not very much at that time. I was planning to study abroad and was heavily involved with my friends, school, church, and family. That comment stuck with me though.

Everywhere it seemed the women I knew were infatuated with their weight. Not so much my friends, rather the adult women around me. I also remember my mom saying things like ‘I shouldn’t eat this I should just tape it to my thighs.’ So many comments about weight gained in 3 pregnancies and never lost. And then there was ‘I’m just going to eat what Robyn eats because she’s skinny.’

When you’re young, these comments stick with you. In fact, there is research to suggest that even infants are learning their parents’ body language and attitudes toward food at this very young age. Other research suggests this all begins in utero which makes total sense.

Hearing, listening, wondering, observing, and even learning (not positively) these thoughts and behaviors around food, weight, and bodies was definitely what drew me to my career. Even as a young teen I knew there absolutely had to be a better way to feel about your body. To think and relate to food. What did the scale matter anyway? But it did. For a long while.

It was not until I got to college and upper division nutrition classes that I really began to understand how to position my own nutrition choices and body image around facts. Around science. I literally decided the infatuation around food and weight and negative body image was not going to be my life. But it took years and hard work. Others around me struggled with eating disorders or disordered eating. A college friend passed away, losing her battle with her eating disorder, shortly after graduation.

We do our best as parents. Every single day - even every single hour or moment for that matter. But we are based on our past and present environments and certainly genes. Eating disorders are genetically related. The science is impassable in this regard. I don’t think my mom knew her comments or thoughts about herself and her relationships with food, her body, and her weight were sitting in my heart. In fact, I know she didn’t. It took a lot of undoing though. And I think I am lucky.

Society and the media are just now starting to really accept bodies that come in different shapes and sizes. We have a long way to go. Thank goodness for Lady Gaga and her superbowl performance. Kudos to the Sports Illustrated Swimsuit Issue. And to Athleta for including bodies of every size in their monthly catalogues and on their website.

When every day can seem harder or every meal can seem like a mountain to climb, don’t give up. Don’t let that boy, girl, friend, mom, dad, sister, brother, parent, or anyone else give up either. There IS way more than the scale. Eating and food can be enjoyable - fun, even. A certain weight to be loved is NOT positive self-esteem. Just my two cents and part of my journey for #EDAW2017. Here’s to the Recovery Warriors who know themselves or not.


Below are a few resources with more information and support: