Do you have a nighttime routine? If not, it can be helpful to establish some structure around bed and inform your body “it’s almost time to go to sleep”. Especially around this time of year, when for many, it means back to school or work and possibly a change in the sleep / wake schedule. And why is sleep so important? Adequate sleep has many benefits including: improved immunity; reducing risk for health conditions such as diabetes and heart disease; stress reduction and im

If you’re a sushi fan and have ever wanted to be able to make it at home without needing to master the skills of sushi rolling here’s a recipe for you! Oh and did I mention you can make most of it in an air fryer and microwave? (If you’d like/have those appliances accessible, so it’s pretty simple recipe). Yields 2 servings Ingredients: 2 servings of microwave rice of your choice 8 oz of salmon, cut into cubes Veggies of your choice, suggested: cucumber, carrots, avocado and/

If the idea of practicing gentle nutrition around celebratory foods or party foods sounds impossible, this post is for you! Summertime can be particularly tough around activities such as holidays, barbecues, family reunions, graduation parties, and more. Please keep in mind that if any of these examples do not resonate with you or you do not feel ready to implement gentle nutrition then that’s OK too! For starters, what is gentle nutrition? This concept comes from Intuitive E

Traveling can be exciting, but it can also be stressful. Especially for someone who might be struggling with their relationship to food, it can present some unique challenges, even before you arrive to your destination. So here are some tips to help you feel more prepared. This might be a fairly obvious one, but plan ahead as much as you can! Whether you’re driving, flying or another kind of transportation altogether, try to plan out your day as much as possible. What meals o

Have you ever tried a “copycat” recipe? Or tried something at a restaurant and thought huh, I wonder if I could make this myself? Dupe recipes for restaurant items can be fun to try at home and help you lean into flavor profiles you enjoyed while dining out. This can be especially helpful if you’re feeling in a rut with food; ask yourself what do I usually gravitate towards when going out to eat and/or what was the best last meal that I had out? Then see if you can try to mak

When the weather heats up, sometimes our desire to cook can go down. Turning on the oven and making the house warmer seems like something we want to avoid at all costs. But hey we still gotta eat. A meal that is so versatile and often underrated (IMO) are sandwiches! Sandwiches can be eaten for any meal or a snack. They are typically no to low prep work and can be a great way to get many different food groups in a cohesive package! So let’s talk some satiating sandwich ideas,

If you're anything like me, you find yourself enjoying reading even more when the weather heats up. Perhaps you need a good book to take on vacation or to the local beach or pool. I also just find myself finding more time for leisure activities/hobbies such as reading when the days seem much longer and the sun sets later. So here is a round-up (in no particular order) of some enjoyable reads related to all things Intuitive Eating, food freedom, body image, etc. Hoping you fin

Depending on where you live you may be starting to enjoy some warmer temperatures and spring weather! Cooking along with the season changes is a great way to draw inspiration. During the springtime, you may find yourself moving away from roasting veggies or adding them to a soup, but perhaps not quite ready yet for summer salads. Here is where a veggie filled pasta salad comes in! This one is a favorite. A great thing about it too is that it’s very customizable and doesn’t ta

If the idea of meal prep feels daunting, it may be time to reassess what you view as “meal prep”. From there, there’s more room to see if...

A desire to increase your water intake is a common health goal for many. Hydration is so important! Adequately hydrating ourselves can help with overall organ function, body temperature regulation, lubrication of joints, infection prevention, delivery of nutrients to cells, as well as overall improvements in sleep quality, cognition and mood. And what you may not realize is that we are losing water all day long - through sweating, exhaling (breathing out), and elimination of