Home
About
Gardening
Food
    Recipes
    Anti-inflammatory Diet
    Carb Counting
    Dairy Elimination
    Heart Healthy
    Intermittent Fasting
    Liver-Friendly Diet
    MyPlate Guidelines
    Paleo Diet
    Trim Healthy Mama
Fitness
Wellness Tips
    Eating Well in Less Time
    Eating Well on a Budget
Contact
Subscribe
Down Home Dietitian - Healthy doesn't have to be hard.
  • Home
  • About
  • Gardening
  • Food
    • Recipes
    • Anti-inflammatory Diet
    • Carb Counting
    • Dairy Elimination
    • Heart Healthy
    • Intermittent Fasting
    • Liver-Friendly Diet
    • MyPlate Guidelines
    • Paleo Diet
    • Trim Healthy Mama
  • Fitness
  • Wellness Tips
    • Eating Well in Less Time
    • Eating Well on a Budget
  • Contact
  • Subscribe
Browsing Tag
new year
Wellness Tips

Tired of your New Year’s Diet? Here’s What to Do Instead.

 

If your goal for the New Year was to eat more healthfully, you may have selected a diet to make it happen. You’re 8 days in so I’m wondering how you’re doing. Having some cravings? Feeling deprived? If so, you may be barking up the wrong tree. If you’re struggling to foresee this diet lasting for the long run, I’ve got some tips for making some more sustainable (and less miserable) changes.

 

Here’s what to do instead:

 

1. Don’t get married without dating first!

What I mean is, don’t commit to stick to a plan if you have no clue how well it is going to work for your body and your life. If it feels like fighting, clawing, and scratching, then it’s not the right change for you. Avoid committing to any plan that you haven’t tried out first. Honestly evaluate how it fits into your life and if it doesn’t, it’s not your failure – it’s the wrong plan!

 

healthy habits that fit your life

 

2. Commit to a habit, then figure out how to make it work in your life.

Instead of a whole plan, pick a healthy habit. Want to drink more water? Great! Pick an ounce goal (80-100 oz is a good start for most folks) and try however many strategies you must in order to find the one that actually helps you get there. Try carrying a water bottle everywhere. Try setting mini-goals (20 oz. by 10 am, 40 by noon). Try an app like My Fitness Pal. Try a cheesier app like Plant Nanny. Try fruit-infused water. Try tea. Try filling a gallon jug of water daily. Try whatever you need to try until you get closer to where you want to be. The real work is in finding the strategy that doesn’t feel like work.

 

Once you’ve figured that one out, choose another habit and stack it on top of the first. Ready to eat 5 servings of fruits and veggies per day? Walk for 20 minutes 3 times per week? Regardless of the goals you pick, this test-driving strategy means you’ll have the opportunity to make each change fit your life. Once you stack up all your new (and easy to stick with) habits, just think how much healthier you’ll be! Not to mention how much more enjoyable it will be than that “clean eating” cleanse you were thinking about trying…

 

3. Put your blinders on

This is the toughest part and it’s a total mental game. Your cousin’s on keto, your PTO pal is on paleo, and your fitness-nut friend is fasting 16 hours a day. They’re all losing weight and you’re over here working on your water intake. It can truly be maddening. Keep in mind – most any diet will get weight off. Most any diet will not keep weight off. Remind yourself how many times you’ve watched someone (or you yourself have done this…it’s okay!) diet, lose weight, then gradually gain it all back and then some. All of these people you know are setting their bodies up to gain more fat in the long run. It’s sad, but it’s true!

So try not to let them influence you. It’s so, so hard, I know! I’m a dietitian – I’ve studied nutrition for 10 years – and I can still feel myself being influenced by social media progress photos from diets and supplements that I know are not safe or effective. It is a battle. But it’s a battle worth fighting.

You must find your healthy life.

That means that you eat what works for your body, your family, your budget, your lifestyle, and makes you happy. Put in the work to find out what that is, and you’ll be so pleased with how easy it can be to be healthy!

 

You Might Also Like

What the Research Says about Intermittent Fasting

You’re a Dietitian, What do you Know about the Paleo Diet?

How to Stop Food Cravings

Share

  • Print
Share
Pin
Tweet
Continue reading
How Your Body Works Wellness Tips

Client Question: How do I detox after the holidays?

how do I detox after the holidays

 

I’ve already been asked this question by three clients this year, so I figured it’s probably a good topic for a post!

 

Question: How can I detox from all of my holiday eating?

 

Answer:

The term “detox” is actually misleading, since if your kidneys and liver are functioning properly, it’s not likely that your body is accumulating toxins. They do a pretty good job of keeping those at bay! However, after a couple weeks of holiday partying you’re probably not feeling your best. Common complaints include:

  • Swelling/rapid weight gain – When you eat more sodium than your body is used to, the sodium binds with water in your body and causes you to retain a bit of extra water weight.
  • Inflammation – High intakes of sugar, alcohol, and certain types of fat (that like to come out at parties) are inflammatory. Not to mention we tend to eat more of the foods that our individual bodies just “don’t agree with” at holiday times. This can lead you with a dose of extra inflammation for a bit afterward.
  • Headache – This is likely to due either to hangover, inflammation, or dehydration (or a combo).
  • Digestive…um…disturbances – These can vary across the spectrum from constipation to diarrhea to gas and bloating. This is usually related to eating foods that your normal collection of gut bacteria are not used to. They aren’t prepared for it and have a hard time helping you digest. Thus, disturbances.
  • Low energy – Sugar crashes, the effects of alcohol, and lack of vitamins and minerals can leave you feeling sluggish.
  • Heartburn – This one can be caused by eating more food overall, or specifically more fat, sugar, alcohol, or high-acid foods.
  • Guilt – I gotta throw this one in here, since many people feel badly about their actions after holiday eating

 

The good news is, most of this is temporary. If you go back to your usual routine you’ll probably feel normal again after a few days or a week. If you want to speed up the process, here are some tips to feel your best as soon as possible after the holidays.

  1. Hydrate – The number one thing you can do to resolve most of the issues above is to hydrate. Drinking water, tea, and black coffee can help to flush out extra sodium, which in turn can help resolve water retention. Seems backwards, but it’s true. Hydration can also help with digestion, energy, and headaches. Aim for 100 oz of fluid per day for a couple of days. Bonus: Green tea is loaded with anti-inflammatory antioxidants, so it’s a great option.
  2. Get 4-5 fruit and vegetable servings per day – Water content in produce helps with hydration, and the antioxidant vitamins and minerals in these nutritious goodies fight inflammation and should get your energy back on track.
  3. Go easy on sodium – Extra sodium is causing that buildup of fluid and contributing to dehydration at the same time. Steering clear of high-sodium foods like processed meats, canned/boxed foods, or restaurant meals for a couple of days can help kill the bloat.
  4. Be active – Moving your body helps reduce inflammation and promote healthy digestion and circulation (that gets the water weight out quicker)!
  5. Don’t beat yourself up – Easier said than done when our diet-crazed culture is coming at ya swinging, particularly at the start of the year. Do. Not. Feel. Bad. For. Enjoying. Food. You are under absolutely no obligation to dwell on your holiday eating behavior. If you feel physically bad, make a few healthful choices today and head in a direction that makes you feel good. There is absolutely no worth in kicking yourself for enjoying your holidays. In fact, I encourage it! What is a healthy life for if not to be enjoyed?

 

You Might Also Like

Why You Shouldn’t Commit to a Diet this New Year (and what you should do instead)

How to Stop Food Cravings

Eating to Support Healthy Gut Bacteria

 

Share

  • Print
Share
Pin
Tweet
Continue reading
Goal Setting Wellness Tips

Why You Shouldn’t Commit to a Diet this New Year (and what you should do instead)

don't diet this year

 

The New Year is almost here! So why not put out my dietitian two cents on New Year’s resolutions, particularly as they apply to healthy eating goals? Do you want to become healthier in the new year? That’s excellent! The next thing to do is determine specifically how you plan to do that. Are you going to exercise more? Eat more fruits and vegetables? Drink more water?

 

Too often the answer is, “I’m going to lose weight by following _______ diet.”

 

I encourage (and plead and beg of) you NOT to make that commitment this year. Here’s why:

 

Whoever made _______ diet did not have you in mind.

 

They don’t know about your budget, your son’s food allergy, your love for lattes, your busy, busy mornings, or your picky, picky toddler. They made _______ diet with the goal of getting pounds off of people and more than likely, selling some books/supplements/shrink-wrap belts/etc along the way. You may be able to fight, claw, and scratch for a few days, weeks, or even months. But the chances that the entire diet plan fits so effortlessly into every part of your life that you can maintain it forever are slim to none. It’s likely that you’ll throw your hands up at some point and say, “I’m DONE!”

 



 

Here’s the other reality about weight-loss diets: they aren’t necessarily good for you. If the goal is only to take pounds off, most of them work like a charm. They do! The pounds come off for most people (not all) if they really follow a diet plan. The problem is, if the goal is to keep weight off, most diets are total failures for most people.

 

Most weight-loss diets in some way mimic starvation (often with a myriad of dietary contortions that are miserable and difficult to follow). Do you know what mimicking starvation does to your body? It tells it to live off of stored fat (hence, weight loss) and it teaches it that starvation is a very real possibility in your life. In fact, it has happened! It teaches your body that every time it gets a chance it should take every single extra calorie and store it away as fat to help you survive starvation. That means that as soon as you are sick of your diet (or reach your weight loss goal) and begin to eat normally, your body will be itching to build up its “savings account” of fat again to weather the next starvation storm.

 

This also means that every time you “cheat” your body will store that innocent little piece of cake or that perfectly acceptable apple crisp and send it straight to fat storage. Have you ever thought, “it seems like if I even look at dessert I gain weight”? It is practically true for some dieters. Your body will not happily burn through something that it sees as a vital deposit in a dwindling emergency fund.

 

Most weight-loss diets teach your body to store fat!

 

These diets slow down your metabolism (bye, bye energy!), prepare your body to regain weight, and let’s be honest…just suck to follow. Let’s be real.

 



 

Here’s what to do instead:

 

1. Don’t get married without dating first!

What I mean is, don’t commit to stick to a plan if you have no clue how well it is going to work for your body and your life. If it feels like fighting, clawing, and scratching, then it’s not the right change for you. Avoid committing to any plan that you haven’t tried out first. Honestly evaluate how it fits into your life and if it doesn’t, it’s not your failure – it’s the wrong plan!

 

healthy habits that fit your life

 

2. Commit to a habit, then figure out how to make it work in your life.

Instead of a whole plan, pick a healthy habit. Want to drink more water? Great! Pick an ounce goal (80-100 oz is a good start for most folks) and try however many strategies you must in order to find the one that actually helps you get there. Try carrying a water bottle everywhere. Try setting mini-goals (20 oz. by 10 am, 40 by noon). Try an app like My Fitness Pal. Try a cheesier app like Plant Nanny. Try fruit-infused water. Try tea. Try filling a gallon jug of water daily. Try whatever you need to try until you get closer to where you want to be. The real work is in finding the strategy that doesn’t feel like work.

 

Once you’ve figured that one out, choose another habit and stack it on top of the first. Ready to eat 5 servings of fruits and veggies per day? Walk for 20 minutes 3 times per week? Regardless of the goals you pick, this test-driving strategy means you’ll have the opportunity to make each change fit your life. Once you stack up all your new (and easy to stick with) habits, just think how much healthier you’ll be! Not to mention how much more enjoyable it will be than that “clean eating” cleanse you were thinking about trying…

 

3. Put your blinders on

This is the toughest part and it’s a total mental game. Your cousin’s on keto, your PTO pal is on paleo, and your fitness-nut friend is fasting 16 hours a day. They’re all losing weight and you’re over here working on your water intake. It can truly be maddening. Remember from before – most any diet will get weight off. Most any diet will not keep weight off. Remind yourself how many times you’ve watched someone (or you yourself have done this…it’s okay!) diet, lose weight, then gradually gain it all back and then some. All of these people you know are setting their bodies up to gain more fat in the long run. It’s sad, but it’s true!

So try not to let them influence you. It’s so, so hard, I know! I’m a dietitian – I’ve studied nutrition for 10 years – and I can still feel myself being influenced by social media progress photos from diets and supplements that I know are not safe or effective. It is a battle. But it’s a battle worth fighting, because even if keto is the perfect fit for cousin Kathy, you are not Kathy.

You must find your healthy life.

That means that you eat what works for your body, your family, your budget, your lifestyle, and makes you happy. Put in the work to find out what that is, and you’ll be so pleased with how easy it can be to be healthy!

 



 

Related Articles

How to Make Healthy Changes that Actually Stick

To Diet or Not to Diet: 5 Ways to Know if an Eating Plan is Right for You

What to Do When Your Healthy Plan Falls Through

Share

  • Print
Share
Pin
Tweet
Continue reading
Goal Setting

My Goal-Setting Giveaway Challenge Starts Today!

It’s here! The Dietitian on a Diet/i’mPowered Nutrition & Fitness giveaway challenge begins today! To participate for the chance to win a beautiful goal-tracking planner/journal from The Simple Elephant, planner stickers, and a set of Papermate Inkjoy pens, follow Dietitian on a Diet on Instagram or like Dietitian on a Diet on Facebook, and follow the instructions on my giveaway post

Today’s challenge: DREAM BIG! Choose an area of your life (could be wellness, career, family – anything!) you’d like to work on, and dream big for your future! Take some time and be detailed! Don’t let your past fears or failures get in the way today. Imagine if you had absolutely no barriers and could achieve anything you wanted, what would this area of your life look like?  As Ellen Johnson Sirleaf once said, “If your dreams do not scare you, they are not big enough.”
IMG_4285
For me, I’m dreaming big about the future of my blog and business. I would love to help more people live the healthy lives they dream of! One of the specific ways I want to do that in 2018 is to fill my readers’ requests for a Dietitian on a Diet/i’mPowered Nutrition & Fitness cookbook! My dream big: I would have a fun, user-friendly cookbook with a variety of at least 100 healthful recipes that is available as a physical book or e-book. The cookbook will also help readers learn the thought processes behind eating well – that way they can build the confidence to play with healthful food in their kitchen beyond the recipes in the book itself! If I’m really dreaming big, the cookbook is a hit and (side bonus) becomes a steady source of passive income for my family.
Your turn: pick an area of your life, dream big about your future in that area, and post/comment away! Remember you can double your chances of winning by making two separate goals: one on Facebook and one on Instagram!

 

Share

  • Print
Share
Pin
Tweet
Continue reading
Fitness Goal Setting

Making My Plan (Part 1): Goal-Setting

My Assessment Results: In case you missed the last post (or forgot!) I’ll remind you of how my body composition and fitness assessments turned out.

Resting pulse Elevated
Resting BP Elevated
Weight + 7 lbs from my normal
Body Mass Index Normal
Waist-to-hip Ratio Low risk
Body fat % Average
Cardiovascular fitness Fair
Muscular endurance (push-up) Very Good
Muscular endurance (curl-up) Excellent
Flexibility Good

My body composition overall is pretty good, with the exception that I happen to be up 7 lbs from what is normal for me, and I happen to know that it is not muscle gain.

My muscular endurance and flexibility have hung in there pretty well, but my cardiovascular system is asking for help!

My elevated resting heart rate and blood pressure are showing that my body is having to work harder to move blood throughout my body by beating faster and generating more pressure than it should have to. Definitely an area I want to improve!

 



 

My Story: I’m suffering from desk job-itis!! I have worked at a desk job for the last 2 1/2 years and it has definitely taken its toll! For most of the last 2 years I have made it a point to go for a 30-minute walk at lunch at least 3-4 days per week, but it clearly wasn’t cutting it for keeping my cardio up to snuff. I’ve tossed in yoga and weight lifting along the way, which makes sense in my results, as my muscular endurance and flexibility are still okay.

The last 2 months or so have been particularly bad for my inactivity, because I was still working full-time at my clinic and spending out-of-work hours preparing to open my practice. I made the choice to temporarily prioritize that over my fitness and now that I’m no longer working full-time I’m ready to turn that around.

 



IMG_1127

My other concerns: As part of my desk job-itis, I have developed some postural issues from muscle imbalances. It’s hard to “stand naturally” when posing for a picture of your posture but I tried here.

See how my neck and shoulders tend to roll forward a lot, rounding my upper back? My chest muscles are tight and my upper back muscles are weak from all of my hunching over a computer screen (and phone and books).

The other notable issue with my posture is that, because of the weaknesses in my back, I tend to let my lower back arch forward. The midline of my hips should be further back, nearer to my spine so that my spine is a bit more neutral to protect my back.

On top of this, my hip flexors (the muscles in the front of my hips) are tight from all my sitting and lack of moving, so they are causing my pelvis to tip forward and down. They need some stretching.

These are all things I would like to make goals to address!

 



 

My end game: I often ask clients to describe their “end game” – what are you going for? Describe what life looks like when you’ve met all your health goals. How do you feel? What do you do?

For me, I want to be strong and healthy. Strong enough to push and pull my own body weight and then some. Strong enough to surprise other people, but mostly surprise myself. Capable to protect myself. I want to be healthy in that my lifestyle supports my body in what it needs to function well – nutrition, sleep, movement, and flexibility. I want to be healthy to do my part to prevent risk factors or chronic conditions. I want to be healthy enough to “go out and do.” By that, I mean that no matter what opportunity I’m given, I’m able to take advantage of it and am not held back because of my lack of health, lack of strength, or lack of endurance.

 



 

My Goals

Using the information above, I have created the following goals:

  1. Lose 7 lbs to return to my usual body weight
  2. Decrease resting heart rate and blood pressure to normal ranges
  3. Increase cardiovascular fitness from “fair” to “good”
  4. Improve posture by stretching chest, hip flexors, and decreasing anterior pelvic tilt, while strengthening back muscles.

In part 2, I’ll show you how I turn these long-term goals into a plan!

 



 

 

Share

  • Print
Share
Pin
Tweet
Continue reading
Fitness

See how Dietitian on a Diet (and Hubby) Stack Up in the Body Composition and Fitness Assessments

Alright, folks…a couple of days ago I ran my husband and myself through my Body Composition and Fitness Assessments to help us create our wellness goals for the new year. We have both put on a few over the Christmas season between less exercise (me) and more treats (him). We both are ready to see where we’re at, get on a plan, and meet some goals! The assessments we did include:

Body Composition

  • Body mass index
  • Bioelectrical impedance analysis for body fat/lean mass
  • Skinfold caliper assessment of body fat (for comparison)
  • Waist & hip circumference
  • Upper arm & forearm circumference
  • Thigh & calf circumference
  • Waist-to-hip ratio

Fitness Assessment

  • Cardiovascular fitness assessment (submaximal step test for estimated VO2max)
  • Muscle endurance assessment (push-ups and curl-ups)
  • Flexibility assessment (sit-and-reach box)

 



 

With his permission, I’m posting the assessments of our results here. We each completed everything, with the exception of the skinfold calipers. I can’t complete that assessment on myself, so I left those out of my assessment. For Charlie’s, I averaged his BIA and his skinfold caliper results. I also included measurements of resting vital signs like pulse and blood pressure. Since he is a firefighter, he was able to take my vital signs. Here’s how we each made out compared to recommendations:

 

Becki

Charlie

Resting pulse Elevated Normal
Resting BP Elevated Normal
Weight +7 lbs from my usual +15 lbs from his usual
Body Mass Index Normal Overweight (note here: husband lifts weights, so his muscle mass drives this number up, but he does also like Christmas cookies…a lot)
Waist-to-hip Ratio Low risk Low risk
Body fat % Average Poor
Cardiovascular fitness Fair Excellent
Muscular endurance (push-up) Very Good Good
Muscular endurance (curl-up) Excellent Excellent
Flexibility Good Good

Check back to see how we take these results and turn them into goals, then turn those goals into a plan!

 



Share

  • Print
Share
Pin
Tweet
Continue reading

Down Home Dietitian

Diet culture is determined to tell you that you have to be miserable to be healthy.

That couldn’t be more wrong.

Subscribe to learn how to go from a frustrated, restricted dieter to a happy, relaxed relationship with food and fitness. Healthy doesn’t have to be hard!

Subscribe
https://youtu.be/xz9u4pUPFA0

Instagram

beckiparsons.rd.ep

I am OVER confusing advice, disgusting diets, and boring exercise.
Healthy doesn't have to be hard!
🍎 Dietitian
🚶‍♀️ Exercise Physiologist

Becki Parsons, MS, RD, CEP
Are you ready to start dating healthy changes? Pro Are you ready to start dating healthy changes? Prospective clients always want to know what it's like to work with me and what their plan will look like (understandably)! Everyone's plan ends up different, so I can't tell you what your plan will look like beforehand...I haven't gotten to know you yet! But I can tell you that we will work to match your personality, schedule, budget, goals and more to healthy changes so they are streamlined and aligned with your lifestyle. We are looking for a long-term relationship here...but that means dating first! 
.
♥️ Like this post if you've ever beat yourself up for "failing" at a new healthy change that, in hindsight, just wasn't the right fit.
.
💪 Comment below and tell me about it if you're feeling brave! I'll start...
.
.
.
#dietitian #lifestylechange #donedieting #antidiet #wellnessjourney #nutritionist #fitness #fitforlife #fitfam #wellnesscoach #wellnesscoaching #nutritioncoach #fitnesscoach #exercisecoach #olympianutrition #seattlenutrition #olympiadietitian #seattledietitian #seattleweightloss #olympiaweightloss #weightlosstips #weightlosscoaching
If you need a bit of accountability to keep yourse If you need a bit of accountability to keep yourself in the game for your goals - my Virtual Accountability Subscription is for you! One 60-minute goal setting appointment and 11 weekly e-mail follow-ups to stay in touch and keep you supported and encouraged along the way. Plus, you can get 10% off with the promo code "DHD22" if you start your subscription today - don't miss out! Click the link in my bio to get started.
You don't know why they are the weight they are. You don't know why they are the weight they are.

You don't know what struggles they may face.

If you think it's just "eat less, move more," you're missing a big part of the picture.

If you think they are eating more than they "should," keep in mind that you can't know that by observing one meal or even a few.

If you think it might be nice to compliment someone on their weight loss, I totally get it. I love to cheer someone on! But unless you are REALLY informed on their situation, keep in mind that you might be:

-Reinforcing an eating disorder
-Encouraging them to continue an over-restrictive deprivation diet
-Noticing the effects of a scary diagnosis
-Confirming their fears that everyone pays attention to their size.
.
.
#weightstigma #weightloss #weightbias #nutrition #fitness #exercise #dietitian #registereddietitian #antidiet #antidietdietitian #wellness #besupportive #eatingdisorderawareness
January 2021 I injured my back, causing an extrude January 2021 I injured my back, causing an extruded L5/S1 disc (think REALLY bad bulging disc) that led to sciatica. At the time, I had to stop doing all of my regular workouts including weightlifting, and focus on walking and rest for several months. Sitting, especially for long periods, became very painful. Since a lot of my job involves virtual appointments and computer work that was obviously a big bummer, to say the least.

I've really missed weight lifting over the last year or so, and I could not wait to get back to it. But if you've ever dealt with chronic pain and injury, you know that re-injury is certainly not something anyone is interested in. I waited a very long time to get back to lifting and make sure that I rehabbed my back properly with PT and bodyweight exercises before I started again.

Getting back to it has been awesome, but it certainly has its challenges. I have to choose my core work very carefully and limit my high impact exercises (I avoid jump roping for more than a couple-minute warm up, for example). I'm lifting much lighter weights than I used to, which can feel defeating after I had worked so hard. Prior to my injury, one of the goals I had been working towards was to increase my chin-ups. It was a hard-fought victory to get to three chin-ups, and I was pretty darn sure I was going to be starting again at square one when I got back to it. I put it off trying it for longer than I had to because I didn't want to know...lol. 🙈 I could not believe that over a year later, I'm still able to do two! Thank you body, for having my back. I've got yours too. 😉

P.S. I love this shirt from @activefaithsports - #icandoallthings #notsponsoredjustloveit
.
.
#sciatica #backinjury #spinehealth #fitness #physicaltherapy #workout #rehab #lowimpactexercise #weights #weightlifting #chinups #gratefulformybody #bodyappreciation #postinjury #bulgingdisc #corework #bodiesareawesome #backatit #icandothis #slowbutsteady #strengthtraining #lifting #weighttraining
This is one of my favorite things to hear from cli This is one of my favorite things to hear from clients, because it's often when we are focusing elsewhere that the weight loss happens. It is seriously 75% mindset and mental shifts, and 25% habits. It doesn't have to be hard!
.
.
#weightloss #loseweight #healthyhabits #healthymindset #healthydoesnthavetobeboring #healthynothard #healthydoesnthavetobehard #healthymind #healthymindhealthybody #olympiadietitian #olympiaweightloss #olympianutrition #seattleweightloss #seattledietitian
🔟more days to get 10% off your Virtual Accounta 🔟more days to get 10% off your Virtual Accountability Subscription! If you're ready to love your food life and feel awesome in your body but just need that extra bit of expert support and accountability to get there, this is the program for you!

- One 60-minute virtual appointment to get to know you, set goals, and make your plan ☑️
- Access to a variety of interactive communication tools that sync with your fave wearable trackers✅
- 11 weekly email check-in forms with a tailored response by Yours Truly including recommendations, resources, accountability, and encouragement to see it through and make your healthy life happen☑️
- BONUS: 10% off additional virtual follow-up appointments if you need a little extra support along the way✅

You know you've been waiting around to feel better and stop letting pain, limitations, or low energy hold you back from living your life. Why wait any longer? Get a Registered Dietitian and Exercise Physiologist in your corner - let's do this! Click the link in my bio and use the promo code "DHD22" to get started. 💪
.
.
#olympianutritionist #olympiadietitian #seattledietitian #seattlenutritionist #spokanedietitian #spokanenutritionist #loseweightseattle #weightlossseattle #loseweightolympia #loseweightspokane #losingweight #weightloss #feelingbetter #accountability #applewatch #fitbit #wearabletracker #highenergy #telehealthcare #seattletrainer #olympiatrainer #foodfreedomjourney #antidietdietitian
I have and will put my heart and soul into serving I have and will put my heart and soul into serving my clients - and I LOVE doing it! ♥️ 

I actually went to school intending to be a crime scene investigator. I had interned at the coroner's office throughout high school and had my eyes set on Eastern Washington University's forensic science program. I think I had known for a while that I was leaning away from that but when you're a senior and everyone is asking about your plans, it's nice to have an answer to give them. 😆

Once I got to @washington_state_university I changed my major to Nutrition and Exercise Physiology. I LOVED that program - the perfect balance of science and serving people. I was shocked to learn how many different settings dietitians work in: food service, workplace wellness, hospitals, clinics, sports teams, schools, military, community health...

Coming out of school I honestly wasn't sure which way I wanted to take my career, but I DID say that I would NEVER want to open a private practice. 😆 I am so grateful to have had the experiences I had that led me to change my mind. Being an entrepreneur is hard and messy and absolutely awesome. 🤩
.
.
#washingtonsmallbusiness #olympiasmallbusiness #smallbusinessowner #olympianutrition #seattlenutritionist #rd2be #rd #nutritionist #registereddietitians #dietitian #washingtonstateuniversity #neversaynever #wazzu #wsu #gocougs #wildlandfirefighter #zumbainstructor #bachelors #mastersdegree #exercisephysiologist #fitnessinstructor #fitness #seattledietitian #seattlefitness  #airforce #clinicaldietitian #sportsnutrition #sportsdietitian
It is not my job to: - Tell you what you "shouldn It is not my job to:

- Tell you what you "shouldn't" eat.
- Tell you what you "should" eat.
- To restrict your favorite foods.
- To force you to eat foods you hate.
- To give you a pre-made meal plan that is one-size-fits-almost-none
- To tell you how much exercise you "must do."

Outside of deadly allergies, celiac disease, dangerous addictions, and rare medical situations, there is almost never a food you can never have.

It is my job to tell you:
- How different foods are digested, absorbed, and metabolized, and how that relates to your lived experience, symptoms, or medical conditions.
- That healthy doesn't have to look a certain way.
- To get to know you well enough to recommend healthy strategies that may likely be good fits for you.
- To clear up what research does and does not say about food and exercise and health.

So often people fear RDs as "the food police." I'm sure they are out there, as every profession has their own bad apples, but most of my colleagues are awesome and will partner with you to live your best healthy life. 😊

Have you worried about these things when thinking about trying nutrition counseling?
Some movement is WAY better than none...in fact, r Some movement is WAY better than none...in fact, research shows that going to some movement from none brings the greatest health benefits. Don't expect yourself to show up over and over to do activity you hate - where's the happy in that? 

I am personally a cardio machine hater...they are great tools and an awesome fit for some people! I am not that person. I spend every step watching that stinkin' timer and thinking, "when...can I...get off...this...is so...boring!"

Think outside the box and try something you wouldn't have considered a "workout," but that will keep you coming back because you love it! It's amazing the doors that fun and enjoyable movement can open!

Ever tried geocaching? It's one of my faves! What are your favorite fun movements?
Food is meant to be enjoyed, absorbed, and metabol Food is meant to be enjoyed, absorbed, and metabolized, not obsessed over. That is all! 😁🍓
.
If you've ever been victimized by the mental anguish of a diet, pop a 🖐️ down below - we can start a support group!
Load More... Follow on Instagram
  • Planting a Small Permaculture Orchard on our Homestead
  • How Much to Plant in Your Vegetable Garden
  • Recipe: Immune Boosting Winter Smoothie
  • Choosing an Exercise Plan you can Stick To
  • Working Toward Your Health Goals When Life is Busy or Stressful

Categories

© 2021 All rights reserved.

Log In

Forgot Password?

Not registered yet? Create an Account