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eats2know

nutritionist and educator. balance enthusiast. founder of the cultural shift method for fire departments // health + wellness. #eats2know

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Perspective. I was reminded of how far I’ve come when a FB memory of an old picture of my butternut squash mac and cheese came up from 7 years ago. It was amazing then, but my photography skills were lacking (visual for you — my younger cousins commented that it looked like sponge bob threw up). That recipe that I made in grad school was oh so comforting throughout the chaos of taking all of the undergrad and grad nutrition courses that I had to catch up on because I had decided to make a switch from my straight path to a twisty one. It’s also the recipe that I originally tagged @forkandhoseco in when I first opened this account to showcase some healthified swaps for the firehouse community. ———————————————————-
Fast forward to today, this butternut squash mac is still a favorite and featured in Fast Food Reinvented (link in bio) as a recipe to transform your leftover squash into (along with an amazing salad and another pasta dish). My photography skills have improved a little bit, I’m much happier post grad school with my job and life; but what remains true is the recipe — it’s easy and so darn good. If you try it, please report back. And if you’d like some entertainment and you haven’t seen it, check stories for some fun facts from you cool people ✌️

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Know yourself know your worth — a mantra that never gets old and one that can always serve as a reminder. This can be applied in so many aspects of life: relationships, friendships, jobs, and self to name a few. Add social media likes and comments to the mix too. The thing about knowing your worth and finding yourself is that it has to come from within. It has to start with you. The rest of the world can think you’re great, stunning, smart, and deserve it all, but it doesn’t mean much if you don’t believe it and get after it (when actions then speak louder than words).
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My actions. My words. My work and services. My health. My body. My mind. They're worthy. And so are yours. If you want something then I encourage you to work or ask (powerful) for it. Cheers to knowing yourself and your worth; to not selling yourself short; and to being kinder to yourself. It's MONDAY, let's go.

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DAY 5 of #SugarHiatus features this phenomenal combo that I turn to as a filling and satisfying sweet treat: dates stuffed with coconut butter, banana slice, unsweetened dark chocolate shavings and sea salt. Put them in the fridge or freezer for a few minutes if you can wait, otherwise get after it 😎
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When creating the #sugarhiatus challenge, it was promoted as an awareness exercise instead of anything associated with restriction, guilt, or labeling foods as “good” or “bad.” The focus was on education and understanding that sugar can be sneaky (present in 80% of food at the supermarket) and show up in foods that we don't necessarily associate with having added sugar (in contrast to sweets where we know they’re present). Whether it’s added sugar or natural sugar, there is room for both in our diets, in moderation (this word is key, but still varies from person to person as to what that means). Having excess amounts of sugar on a regular basis, is where the potential of negative health impacts come into play. Balance. I think we’ve lost some of this in this social media space and in real life. ———————————————————
Labeling foods or food groups in this way can be a slippery slope, not just on our minds but on our bodies. Fuel for performance (type of performance matters here), nutrition goals, and health. Feed your body real food. Assess how you feel mentally and physically. Dig into those cravings (in moderation). Remember that food can bring enjoyment too (I love food). Find what works for you and only you. I’d love to hear your thoughts on this message and what you got out of this week — regardless of whether you participated! Comment below and get in on this conversation with me + @milknhoneynutrition. Tell us what you think, what you’ve learned, where sugar fits within your diet, what you want to see in the future, or just say hi on a FRIDAY 💚 P.S.: watch stories today ...

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When your snack attack is on point. I get by with a little help from my friends, specifically @simplemills (sponsored), during the year, #SugarHiatus week included. We’ve been talking about how added sugar is a sneaky little thing and can be found in more products than we think. One of them is convenience snacks (think chips, crackers, bars, etc.). Today’s spotlight is on one of my favorite snacks, @simplemills almond flour crackers. They’re full of flavor (so many options); and are nutrient dense, satisfying, and filling -- very important, especially during this week to keep those added sugar cravings down. Plus, no added sugar in them = home run win! Some of the reasons as to why they’re always in my recommended snack lineup. I’m talking all things related to snacks and @simplemills in stories, so come hang!
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Featured on my fall themed #SugarHiatus approved snack plate: harissa spiced sweet potato chips + goat cheese + @simplemills smoky BBQ cheddar crackers + cinnamon dusted toscano cheese + sliced honeycrisp apple + marinated red onions (pickled or grilled works well too). The smoky BBQ cheddar crackers are everything here -- I have multiple testimonials that you need these with this combo (although original sea salt or rosemary and sea salt work well too). Pro-tip: make this for your next hostess or guest situation because it is a crowd pleaser. I’m a big fan on stocking up, especially when on sale, I grab my @simplemills crackers from Whole Foods and Costco 💃🏻 Any questions about snacks? Favorite @simplemills almond flour cracker flavor and how you eat them? Let’s chat! #SimpleMillsPartner.

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Got carbs? Yes, you do. And so does @jlo (much love for Jenny from the block but that “no- carb diet” last year absolutely included carbs), those following a quick fix diet, or anyone following a lifestyle that includes food groups like vegetables (all carbs friends), fruits, dairy, and grains. Simplified explanation: If it grows from the ground, it’s got carbs — AKA sugar, starches and or fibers. This post is serving as a friendly reminder on day 3 of #SugarHiatus that WE ALL EAT CARBS. ———————————————————-
Carbs in various forms can be your best friends. Let’s not forget the variety of nutrients (think vitamins and minerals) we can get from them that support a healthy and adequate lifestyle. Yet we as a society, who are heavily influenced by the media, magazines, pictures, and even studies, tend to group things as “good” or “bad” and nothing in between. In discussing real wholesome foods and even added sugars, let’s avoid vilifying carbs, and understand that not all carbs are equal here. Instead, I propose we focus on how they fit within our lifestyles— from nourishment to fuel to enjoyment. Let me know if you’re in! 💚 D
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P.S.: I give you full permission to kindly discuss this with anyone who says “I don’t eat carbs,” even if that person was you before reading this. Tag a friend who could find this message useful, share your thoughts below, and be sure to head over to @milknhoneynutrition as we expand on this topic in further detail.

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What my fridge looks like during #SugarHiatus: loaded with all of the fresh produce, protein, homemade snacks, and favorites that are free of added sugar. Excited to partner with @goodbellyprobiotics (sponsored) to give you a glimpse into what I stock up on that supports a healthy gut. As a nutrition professional who once struggled with gut health (digestive health here), it’s so great to see it getting the highlighted attention it deserves. My favorite fun fact: about 70% of your immune system is in the gut, so we want to support it! Diet counts here big time. It’s important to focus on what you put into your body, including whole foods and probiotics to help you get the nutrition your gut needs ———————————————————-
Featured in my fridge:
1). My favorite @goodbellyprobiotics products (contain 20-50 billion live and active probiotic cultures, using a well-studied probiotic strain called LP299v) are the ones with no added sugar: StraightShots and SuperShots + their infused probiotic beverage. Plus I recently tried their new No Sugar Added Raspberry Blackberry JuiceDrink, I like to take all of them like shots or add to smoothie of choice.
2). Fruits and veggies of all colors – vitamins, minerals, fiber (some prebiotic, which nourishes the probiotics in our gut to support them)
3). Quality animal protein – eggs, fish, and meat are my favorites
4). All of the dips and sauces – when I dip, you dip, we dip.
5). Convenience snacks and bars (purchased or homemade? for on-the-go ——————————————————————- Have you tried @goodbellyprobiotics? What ways do you support your gut health? What are you eating this week? Leave it all in the comments, so we can connect! #GoodBelly #Probiotics #GutHealth #FeelYourBellySmile