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  • Mindful Eating Workbook

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Okay LIFE UPDATE (even though this pic was taken last year) because I guess I should do that here??!?!? . . ✨Last month, after 6.5 years I became a Registered Dietitian-Nutritionist. Honestly accomplishments have never felt like much of a high to me EXCEPT this one. Yeah—I have my entire career ahead of me and so much more to grow and experience, but it just feels SOOO good to FINALLY be a professional and have that entire process done with. 😭 ✨3 weeks ago I moved from the East Coast to SEATTLE 🏔 🏙. I’ve eaten out more times the past 3 weeks than I have in the past 6 months. I’m really overwhelmed by this city so far (and this pic DOES NOT do it justice). I can walk to 3 different bodies of water in <10 minutes. My apt view IS the space needle. And there’s food EVERYWHERE. EVERYWHERE. This little deprived Trumbull girl who was dying to live ANYWHERE where a variety of cuisines were extremely accessible is soooooooo complete now. I’m living in a foodies daydream 😍. Also—did you know it’s illegal to throw food out in the garbage here? 😂❤️ ✨Job status? I prefer not to comment publicly yet 😂. But I’m really excited to start working as an RDN. ✨IK YOU CARE; WHY IDK. But within 3 hours of landing here I bought plants. None edible yet—we’ll see where that goes. Just like a slice of cake doesn’t “cancel out” a “healthy” diet. We need to accept that a healthy diet is a balanced one—full of our favorite foods AND “healthy” ones. . . Why are we going to extremes for such a short period of time? Is it because we desire for a “quick fix”, but these diets are still UNSUSTAINABLE. . . A healthy diet is a sustainable one. What you do CONSISTENTLY over the course of your LIFETIME matters. Not what you do once in awhile. . . We create this facade that doing something “healthy” once grants us health forever. It doesn’t. Working out once won’t reduce your LDL for a lifetime. Getting 8 hours of sleep one won’t restore years of bad sleep. . We also create this idea that even if we’ve been eating an extremely “healthy” diet with plenty of exercise, a single slice of cake on your BIRTHDAY will reverse all that work and give you diabetes and heart disease. 🤷‍♀️ . HOW. . But we often find it so difficult adopting what’s “healthy”. That’s why we need to accept that “healthy” habits may look different for everyone. So WHAT if you don’t like most vegetables—you don’t have to eat all of them! What DO you like? . So WHAT if you don’t like running! No one said you had to run to be healthy. What about yoga? Dancing? Heck—walking the dog! What movement do you find ENJOYABLE—that you could practice EVERYDAY without being asked. . . Stop listening to voices in the media convince you that a healthy diet is “all or nothing”. Nothing extreme sounds healthy to me. Nothing special—So many of you were asking for this, so here it is! Swipe ➡️ for my French toast recipe. . . French toast is a special treat for me. I made a LOT of French toast as a kid (literally 6-10 years old) because it was so cool but EASY. . . But on a SUPER special occasion, like when we had rare overnight guests, my dad would actually buy French bread for the toast 😍😍😍. . Honestly, French toast is good no matter what, but making it with a baguette is a game changer. . . I had half an Italian bread baguette leftover, so I couldn’t resist.... . Swipe right for my quick French toast recipe 🙌🏻 Honestly, I don’t have a true recipe—kind of just wing it every time, so this was my best attempt at recording it 😂😂 A lot of you will probably want to add more sugar—I won’t be offended if you do! . . 🔑 My key tip: LET IT SOAK! I usually pour the liquid mixture OVER the bread a few times to make sure it can actually soak into every nook and cranny. Check your privilege ➡️➡️ . . @eatright_pro estimates that 40 million Americans are food insecure. Yet we are telling them to follow diets. We’re telling them not only to change how they eat but that the food they SHOULD eat is more expensive than the food they currently consume. . . Where will that get us? Will it get us anywhere? If we want to make sure Americans are eating a healthy diet we need to look at the ROOT of that problem—and it’s very rarely purely nutrition. . . There are SEVERAL roots. Not tree has just one. We need to work on them together. We need to stop blaming people’s dietary “choices” but instead look and help solve their obstacles. . . (Also—you know I don’t agree with low carb—just making a social statement). Far from sexy pic but I don’t mind. . . Composting is underrated. If you can start- try. I have to admit I’m lucky my city is super dedicated to composting—every building has a food waste container. I know others aren’t so lucky. . But there are STILL things you can do. Even if you compost a little and hold onto it in your freezer until you’re able to find a bin, you’re STILL making a difference. . . Food waste that travels to landfill emits methane gas. Food waste that’s separated from standard waste and instead composted provides NUTRITIOUS soil that reduces the need for additives and pesticides. . . What’s in my compost this week? 🌱 An Egg Carton 🌱Ends of Asparagus 🌱Washed Egg Shells 🌱 Lime Rinds 🌱 Coffee Grounds 🌱 Orange Slices (Used for Mulled wine) 🌱Lettuce that went bad . . Why compost? There are some parts of produce that we just don’t eat. Some things you can get creative with—I try when it’s something I use a lot (such as onion ends). But with the stuff we can’t do much with, composting is a great solution. . And unfortunately—we’re not perfect and sometimes food spoils before we eat it. I’m not proud when food goes bad—I try my best to buy food frequently. But things happen. At least composting is there. . . I also HAD NO IDEA that putting food scraps in a garbage disposal is better for the environment than using a landfill. The processing of water traps the methane gas, reducing its releasing. Amazing right? We have a tendency as humans to overdo something and then claim that it’s “bad for us”, leading to elimination and another bout of problems. . . Diets are no different. The pendulum swings one way, creates societal problems, then it just swings another way, creating more problems. . . When are we going to say enough is enough? When are we FINALLY just going to accept and practice the FUNDAMENTAL nutrition recommendations? When are we going to be okay with “everything in moderation”?

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