Ignite Nourish Thrive - Nutritional Therapy

21/08/2021

This is my issue with Intutitive Eating.

Intuitive Eating is a philosophy that encourages people to eat what feels right and what their body is craving. It supports being in tune with your body and understanding the difference between physical and emotional hunger.

In theory, I love it.

In practice, it can be a disaster.

A lot of us have addictive tendencies and/or are abstainers. The grocery stores are filled with options that food chemists are paid a lot of money to be not just palatable, but hyper addictive.

A lot of us cannot just have one bite. Moderation has failed us.

A lot of us desperately WANT to be moderators and keep taking "just one bite." Moderation has failed us.

Food boundaries are ok. In fact, I would argue that food boundaries offer freedom.

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“Flavor factories churn out chemical desire. We spray, sq**rt, and inject hundreds of millions of pounds of those chemicals on food every year, and then we find ourselves surprised and alarmed that people keep eating. We have become so talented at soaking our food in fakeness that the leading cause of preventable death - smoking - bears a troubling resemblance to the second leading cause of preventable death - obesity.”

-Mark Schatzker, The Dorito Effect

19/08/2021

I just opened enrollment for my August 30th Macros & Mindset Group Coaching!

I think early fall is a great time to set new habits and make progress on wellness goals before the chaos of the holidays is upon us. This group is going to be great!

Fun fact - I changed the name to "Macros & Mindset Group Coaching" because a friend of mine told me "this is really more than just macro coaching!"

I wanted to reflect this in the name and gosh do I love alliteration.

Here is the link for more information: https://www.ignitenourishthrive.com/groupcoaching/

Here is the direct link to enroll: https://p.bttr.to/2VLnoI6

Enrollment closes August 27th, so you have some time to decide. But don't wait too long because I cap enrollment so everyone gets personal attention from me!

And of course, drop questions in the comments!

02/08/2021

I've been sharing about Food Addiction lately, but realized I forgot to share MY story of Food Addiction.

It's controversial, but we need to talk about it.

I'd love it if you read the post and shared your thoughts!

In October of 2020, I had been on a strict macro counting regiment for almost 6 months. My goal was to lose the baby weight from two children and depressive eating patterns I had sustained over the previous 4 and a half years. It was working. But something was coming undone in my head. A voice I had...

01/08/2021

You guys. This episode was IT and we're getting awesome feedback!

Jessyca has a powerful story about her food addiction - one you will definitely want to hear! After decades of struggling and attempts at help gone awry, Jessyca found a solution that worked for her.

But her solution is a two-parter: what you eat and modifying behaviors.

Tune in to this week's episode to meet Jessyca, hear her story, and learn practical steps to address your addiction!

Subscribe and leave a review on your favorite Podcast Platform!

29/07/2021

Over the last several months, I've been busy re-launching my podcast. I REALLY love to Podcast, it's a social media medium that feels so right to me.

I'm doing things a bit different this time around- I'm dividing up the podcast by Season. In each season, we'll tackle a new topic and use expert guests to do a deep dive.

I also have a new co-host. My friend Heather is joining me to explore the new science and ancient art of wellness!

Season 1 is a BIG topic- Food Addiction! What is it? Tune in to S1E1 to get the introduction low down.

What is your experience with Food Addiction?

Season 1: episode 1 is live!

"What the heck is food addiction?"

Maybe you're asking that question, maybe you already know the answer. This is a tough topic with many many nuances. This season we will be featuring three guests to help us understand and tackle food addiction in more than just one way. Everyone is unique and everyone has their own story. We hope you'll listen and subscribe...if it resonates or could maybe help someone, please spread the word.

Subscribe and leave a review on your favorite Podcast Platform:
Apple Podcast: podcasts.apple.com/us/podcast/barbells-bone-broth/id1003455441
Stitcher: https://www.stitcher.com/show/barbells-and-bone-broth-podcast
Soundcloud: https://soundcloud.com/barbells-1

Follow us on your favorite Social Media Platform:
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AND if you have topic suggestions or questions we can address, PLEASE let us know!

04/06/2021

Every time I share this recipe, I giggle to myself because HOT LETTUCE.

WHO WOULD HAVE THOUGHT??

But really, it's so good. PLEASE add it to your next grill menu! I think you'll love it.

Have you had grilled lettuce? What do you think?

This is not your typical hot lettuce mess. This Grilled Romaine Salad has a great texture that uses the power of Balsamic, Bacon, and Tomatoes for good.

29/05/2021

☀This weekend officially marks the start of summer! Hurray! ☀

I'll never be the one to say that you have to be 100% compliant while you're out adventuring.

But the fact is that you'll need to ask yourself "what is the goal?" and "how willing am I to forgo progress for flexibility?"

Spoiler alert- there is no right answer! But you just need to get clear.

Luckily, with a little bit of planning, you can stay on track if you're camping, traveling, and everything in-between. Just invest in a good cooler and you'll be set!

Here are my go-to foods:

💚Egg muffins
💚Bacon
💚Sliced smoked sausage
💚Berries
💚Avocado
💚Shredded chicken breasts
💚Flavored tuna in a pouch
💚Bagged salads (add the chicken into the bag and shake them up. I do this on road trips. I'm just over here eating a salad from a bag. 😄)
💚Apples and nut butter
💚Grain free granola
💚Veggies and guacamole (the little 100 cal Wholly Guacamole packs would are perfect!)

What are your go-to adventure foods?

27/05/2021

STRAIGHT FROM THE COACH'S MOUTH

"Oh, right, you can't eat that. It's not on your diet."
Has anyone ever said that to you?

When someone says it to me it's like nails on a chalkboard.

Here's why:

It makes me feel powerless.

And I am anything but.

I'm a grown woman.
It is my choice to say no.
It is my choice to say yes.

It is freeing to take ownership of the "No."

For so long, when I would start a diet, I would use the phrase "I can't eat that" and it would become a battle. Me vs. food.

Inevitably, I would end up eating in secret, not logging it, not telling anyone about it, and feel completely full of shame and regret.

The shift to owning the "No" was a powerful one.

I no longer say "I can't eat that."

I say "I don't eat that."

Even though a specific plan or coach may create the rules and guidelines, it is my choice to participate.

My challenge to you today is to Own the No. Instead of saying or thinking "I can't eat this," say or think "I don't eat this." Notice how it starts to shift your perspective.

I would LOVE to hear about your experience in the comments!

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24/05/2021

Introducing.... "Straight from the Coach's Mouth." 😄

I struggle to create social media content. I have all these ideas, then I sit down to write and NOTHING comes to mind. THEN I remembered that I help people answer questions for a living and that is content that pretty much writes itself! ( )

In this semi-weekly series, I'll be sharing advice I've given clients, friends, family, and random strangers!

Do you have a burning question you need answered? You can drop it in the comments or send me a PM!

STRAIGHT FROM THE COACH'S MOUTH

*My neighbor gave me some honey from her backyard bees to help with my seasonal allergies. Does local honey actually help seasonal allergies?*

I love bees, so I really hate that my answer is "not really."

I'm sure many of us have heard that local honey improves alleriges. The idea is pretty straight forward- being exposed to small amounts of an allergen can help build tolerance over time.

BUT the issue is that bees do not make honey using pollen from common allergenic plants. Honey is typically made from pollen from brightly colored wild flowers. The most common and annoying allergenic plants are grasses, weeds and trees. So you have no way of knowing what pollen is in your honey and it's likely not the pollen you're struggling with.

I really really love bees and think we should support local hives for a multitude of reasons, but the fact is that local honey would have a minimal impact on allergies.

If minimizing seasonal allergies is the goal, a gut healing diet would be a better approach. In short, all allergic reactions are the response of an overactive immune system. Eating highly inflammatory foods can exasperate inflammatory responses (sneezing, itchy eyes, etc) from seasonal allergies.

Anecdotally, many people report an improvement to seasonal allergy symptoms once switching to a Paleo, AIP, Whole30 or Keto approach. And in one study, researchers found that a higher dietary intake of Omega-3s reduced seasonal allergy symptoms.

SO- while I love and support bees, if minimizing seasonal allergies is your goal you're far better off addressing diet as a whole rather than relying on local honey.

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21/05/2021

Here's a motivational post for ya today...

So I'm working this morning and my desk faces an egress window. This little lizard has apparently gotten herself trapped in the well, because here is what's happening:

She crawls up the screen. Tries to climb across the smooth lip that would free her. And falls.

Again and again, her little legs moving with more purpose. She takes a slightly different path every time. And every time, she falls.

I would bet that when her body hits the ground, she does not think:

"How embarrassing."
"I hope that woman at the computer didn't see that."
"I failed once, so I will probably fail again. I should give up."

She gets right back at it.

How I wish I had her lizard brain. The ability to focus at the task at hand. To try new routes and approaches. To not care about who saw what and what they might think.

To just get it done.

So here is my encouragement today:

BE THE LIZARD.

When you fall, get back up. Try a different path. Don't worry about who saw it and what they think.
🦎 JUST KEEP CLIMBING. 🦎

(And if anyone is worried, I went outside, found a long stick, and used it to create a bridge that went from the bottom to the top. I put it in the window well and she climbed right out! So I guess another encouragement would be: BE WILLING TO ACCEPT HELP WHEN YOU'RE STUCK.)

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20/05/2021

The best part about summer is the food!

(Haha, that's so true about every season!)

And nothing beats a burger off the grill!

If you're looking for the best grilled burger recipe, look no further than this one.

But a good burger can be elusive. I've given up ordering burgers at restaurants because they are usually either flavorless, masked by too many toppings, or are overcooked. Or all three. So I did what I do, which is to head into the kitchen and find a way to make the best burger ever. And develop an....