Tag Archives: change


To help you get the most out of your calories and food try these foods!

I struggle to feel full during the day. To help curb my appetite I always make sure to have some carbs and protein.  This combination helps slow down the absorption of food so I feel fuller longer and am less likely to snack between meals.

My “go-to” food is Greek yogurt or 1/2 cup low fat cottage cheese (both packed with protein) with 1/2 cup high fiber cereal mixed in.  It is very satisfying! Try these other foods to help fill you up for less calories:

  • Eggs (about 70 calories each) : Eggs are packed with high quality protein and healthy fat to help you feel full so you eat less
    • Greek Yogurt (about 100- 140calories each): Greek yogurt is high in protein, low in fat and added sugar and is a great mid-morning snack ii. To make it healthier get 0% fat plain Greek yogurt and add your own fruit
    • Go for Dark Chocolate (about 160 calories per 1 ounce):We all need something sweet now and again. Dark chocolate helps slow digestion to help you feel fuller longer and generally 1 piece (about 1 ounce) is satisfying so you won’t overdo on calories
    • Cottage cheese (about 80 calories per serving). Opt for low fat and fat free to help you feel full and get some additional protein and calcium
    • Skim Milk (about 80 calories per 8oz serving) i. Skim milk will help you meet your calcium and protein needs without the fat and calories of whole milk
    • Fruits and Veggies: Choose fruits and veggies that have the peel/skin intact. This is where the fiber is, you need the fiber to help you feel full (and fiber helps you manage a healthy weight). Fruits and veggies are also a lower calorie food so you can enjoy it without feeling any guilt!

Remember to eat every 3 hours to curb sugar cravings!


Happy New Year 2014!

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Eat breakfast to keep off extra weight this holiday season!

If you do nothing else this holiday season, eat breakfast. If you can eat breakfast and then eat every 3 hours you can curb hunger, stabilize blood sugar, and decrease your sugar cravings and overeating. You don’t have to eat large meals, just try to have a carbohydrate and a protein source at each meal and snack to help you feel full and satisfied. If you know you will be eating a big lunch, make your breakfast and morning snack smaller but don’t skip them! 

Don’t feel like eating first thing in the morning?

Have something small and light! You can have a glass of 100% orange juice, skim milk, a piece of fruit, left over pizza, a granola bar, a handful of nuts or cereal, or a Greek yogurt. Any of these foods will jumpstart your metabolism.

Get into a routine of eating every 3 hours. Your daily meal times could look like this:

  • 7 am: Breakfast
  • 10 am: Snack
  • 1:00 pm: Lunch
  • 3:00 pm: Snack
  • 6:00 pm: Dinner
  • 8:00 pm Snack

Eat carbs and protein at all meals and snacks. Some ideas can include:

  • 1/2 cup cottage cheese (protein) with 1 cup of high fiber cereal (carbs)  *Tip: Mix 1/2 cup high fiber cereal with 1/2 cup cheerios or other cereal to make it tastier
  • 2 slices of whole wheat toast (carbs) with egg whites (protein) and veggie sausage (protein)
  • 2 Tbsp Hummus (protein) with carrot, cucumber, or celery sticks (carbs)
  • 8 oz Greek Yogurt (protein) with berries (carbs) or cereal (carbs) mixed in



The power of a breath

When was the last time you took a deep breath?

A moment of silence.  A deep breath. Feeling an inhale and the breath move down your throat to your body.  Your shoulders lifting, heart rate slowing, calmness fills you. The exhale pushes out the old energy and the inhale sparks your senses bringing new positive energy.

Being able to listen to your body, to stop your negative thought patterns, to recognize what you actually need takes practice.

Have you ever eaten a whole bag of chips, or come home from work, stood in front of the refrigerator or cupboard and gone into a food haze? You are eating everything you can and yet you are so unaware of the food you are eating. Does this happen to you? Have you ever eaten food you don’t like just because it is there? Does food have power over you or your life? You can start to change your food habits by becoming more aware. Are you actually hungry? Are you really tired? Did you just have a stressful meeting and now you are on your third donut and don’t even like them?

Food should be eaten to nourish the body, and help fuel your day but so often we eat it for emotional reasons.  Start to notice why you eat or overeat. Are you listening to hunger cues? If you are hungry, eat something. If you are not hungry, do whatever else it is you need.

To heal yourself and to change habits and behaviors you must first recognize what the problem is. Why do you feel anxious, tired, scared, happy, hungry, sad, or stressed?

Focusing on your breath can help you notice what your body needs. Start with a moment of silence. Turn off the radio. Close the office door. Shut off the television.  Start with a deep inhalation (take a deep breath).  With your eyes closed try to follow the air as it enters your throat, neck, and stomach. Feel your diaphragm expanding and your body relaxing. What is happening in your body? Do you feel calmer? Has your heart rate slowed, do you feel calmer? Feel your chest expand as your shoulders reach back, and then squeeze from your core and push out the air for an exhalation.  The exhale pushes out the old energy and the inhale enlivens the senses with new energy. Breathe in calmness, breathe out anxiety. Breathe in health, breathe out stress. Just breathe.

no diet

Struggling with food or your weight?

Do you struggle to eat well, are the holidays overwhelming you? Is it difficult to maintain a healthy weight? Does work and life seem to get in the way of exercising and eating well?

When was the last time you took time to meet with someone and talk about your lifestyle and how you can be healthier?

As we are in the busiest time of the year it can be difficult to take time for ourselves. What if I told you that if you took an hour to meet with me, to talk about your lifestyle and health goals, that I could help you change your life? I am a Registered Dietitian, Certified Health Coach, and recovered food addict. I understand how challenging it can be to make time for yourself, to focus on your health. I also know how critical it is to take time to do just this.

What do I offer you?

  • A confidential and supportive environment
  • A unique and integrative approach to your health
  • Evidenced based knowledge to help you navigate the path to healthy choices and weight management
  • Personal experience
    • I suffered with food addiction and compulsive eating for 14 years, I know how challenging it can be to change and I also know what it takes to do just that!
    • 24/7 support
    • Flexible scheduling and payment option

There is no one answer, we are all different with different goals, lifestyles, and beliefs. I will help you find the path that will lead you to a healthier, happier you. You are worth it. Don’t wait until the 1st of the year, call or email now: info@restorativenutritionri.com.