Stop wishing for health. Start living well.

Individual Coaching

My coaching will provide you with the tools to understand what nutrition principles are important for your health and how to work that into your life. For good. We work through principles of quality eating, how to adjust out of balance lipids, hormones, and/or blood sugars, as well as how to eat more mindfully.

Refresh Program

A refresher on all things nutrition and which things really matter. You will understand all of the nutrition information that you need to make the habits that work best for you, so that you get off the roller coaster of weight changes. We will cover macronutrients, fasting, intuitive eating, and more. Weekly group session for accountability, coaching, and education, with an option to add weekly check-in sessions for even more attention.

Coaching you to better health with habits, not diets.

Do you feel like something is off with your body, but aren't sure how to fix it? Have you tried every diet out there, only to be back to where you are and still feeling awful?

✔ All Day Fatigue

✔ Eczema

✔ Heartburn

✔ Headaches

✔ Difficulty Falling Asleep

✔ Irregular Menstrual Cycles

✔ Constantly Cold

✔ Tight Muscles/Joints

✔ Night Sweats

✔ Mood Swings

✔ Needing an Afternoon Nap

✔ Constantly Hot

✔ Difficulty Staying Asleep

✔ Excessive Gas

✔ Bloating

✔ Mental Fog

The problem isn't you and your willpower. The problem is your approach to it all. I will help you find the habits and routines that work best for you to sleep better, have more energy, feel better, and improve your health.

LET'S CHAT!

Discover

the best plan for you

3 Month Individual Coaching

Individual guidance and support with a Registered Dietitian
Medical Nutrition Therapy (MNT), nutrition education and Accountability
Initial planning consult to discuss specific plan related to your goal
Follow-up sessions to identify barriers and continue to create specific, measurable, and realistic goals
Recipe book with over 2 dozen recipes for breakfast, lunch, dinner and snacks
Sample 1-Week meal plan

10 Week ReFresh Program

10 weeks of group Zoom sessions
Habit setting, hormone Balancing, macronutrients, and more discussed
Custom nutrition guidelines based on your goals
Option to add weekly individual sessions to further discuss goals and issues
Recipe book with over 2 dozen recipes for breakfast, lunch, dinner and snacks

Currently accepting applications for the wait list for the next opening of the program. Apply Here.

Ongoing Support

For those that have completed a package:

Continued coaching on your goal
Maintenance advisement and feedback from a Registered Dietitian
Monthly Session
Additional Email Support

LEARN MORE

Fill Out Assessment Form

ASSESSMENT FORM

Schedule an Introductory Call

SCHEDULE NOW!

Our impact

on your health

Refocus your priorities

Less mental focus on dieting

Budget friendly

Save money by not having to buy another diet product again

Relax

Get better sleep

Find peace

Experience less mood swings

Clarity

Less brain fog, more focus

Calm

Less hormonal fluctuations

Variety

Enjoy more foods

Stress-free

Worry less about daily nutrition

In the words of our clients...

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"I’m 53 years old and have worked out regularly since my college days. My work outs are strenuous; hour long strength workouts followed by hour long cardio sessions. I thought my diet was a pretty good diet; no fast foods and minimal processed foods. Despite all of this, I couldn’t rid myself of the extra pounds I carried. I learned about a food sensitivity program from my personal trainer and his results convinced me to give it a try. I met with Megan Salazar to discuss my results. Megan has been an excellent resource. We talked goals, then she kept encouraging me to change things in order to meet those goals. She provides endless healthy options based on my personal sensitivities. She is willing to work with me on moderation approaches where I lack discipline to eliminate certain foods. Quite honestly, I’m shocked and very satisfied with my results. My weight is down more than 15%, my blood lab work has shown dramatic improvement across the board, and my mindset has been extremely positive. It hasn’t been easy, and I know maintaining will be even more difficult. I believe with Megan's continued support, I will be successful at maintaining my new lifestyle choices."

Kurt B., Broomfield, CO

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"I am a very active person but when I came to Megan it was because I was active but gaining weight like crazy. I told her my struggles and we talked nutrition. Turns out after having a food sensitivity profile my body HATES yeast and gluten! I did a 90 day gut fix and finally have been dropping weight like crazy. I feel like a new person and I have control over my nutrition. My stomach has not been this flat in years! I am building muscle and becoming more athletic. Outfits that haven't fit in a couple years are now perfect or a little big. Megan never once made me feel like I had to do anything or pressured me into unnecessary purchases. She is a wonderful coach and motivator. If you slip up with a favorite junk food she helps modify the slip up to a more healthy alternative. I recommend her for anyone who needs nutrition help, lost motivation or someone who will relate to your struggles she is the best one there is to help you!"

Melissa D., Westminster, CO

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"They say fighting cancer isn't for sissies. There are many fun (not !) side effects during and after surgery and treatment -- for me, the most annoying and persistent were insomnia and fatigue. I contacted Megan, hoping changes in what I ate could give me more energy.

Her approach is logical and she makes suggestions that make sense. I made simple changes to what I was already eating and it wasn't long before I noticed a difference. I felt better and wasn't exhausted by the end of the day. A more positive outlook physically also helps overcome the mental and emotional challenges that occur during recovery.

Megan's program is more than eating better. She offers an improved outlook on life and suggestions to develop better habits. Changing habits hasn't been easy for this old dog, but I have a blueprint and am working on it. Many thanks to Megan and the Hope Lives! program which pointed me in her direction."

Raian, Longmont, CO

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"I have worked with Megan on a diet plan while training for 3 half Ironman and one full Ironman events over the past two and a half years. Megan has been outstanding in her approach to my diet plan and I was successful in not only completing all of me events without a single injury but my recoveries were very quick as well!! I attribute my success in achieving my goals to Megan's expertise and support throughout my training program."

Joseph P., Broomfield, CO

Ditch dieting for good!

Set the habits that will improve your health for the long term and allow you to live with purpose, joy, and food freedom.

Replenish your body with the food it needs to support the change you want.

Who We Are

@replenishnutrition_

I love my job. I love my clients. I love coaching. I love connecting with you all, but I don’t love all the mental work it takes to market on social media, to minimal response. So after a lot of soul searching, and following a direction from God, I’m getting out of the social media hamster wheel. Some may call me crazy to do this to my business in an era where it seems everything is on social media. Key word there is “seems”. BUT… Where God guides, He provides. I’ll probably jump back into blogging and newsletters at some point, but for now, I’m going to pour more attention and effort into my wonderful clients and their success. If you need me, you can email me at megan@replenishnutrition.org. ✌️ ❤️
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Always eating right and exercising and still not seeing results? Have you looked at your sleep yet? 😴 Even one night of bad sleep can lead to an increased hunger (ghrelin hormone), decreased fullness (leptin hormone), and less ability to uptake the extra glucose you have from those two things. Now imagine what multiple nights to YEARS of ignoring your sleep can affect these things. Cravings, urges, and eating patterns could be changed by just getting good sleep. Managing your weight may be 80% diet, but it can be 100% affected by your sleep. What can you do? 📱 Turn off all electronics at least an hour before you shut your eyes, especially those close to your face 🗓️Create a good routine that you repeat nightly that helps your body to know it’s bed time 💡 Turn down the lights in your house at sundown 🌡️Turn down the thermostat at night 🌚Make your room as dark as possible to minimize light absorption by your skin AND eyes If you’re already doing all the things you know to do and still getting bad sleep, or have someone else that disrupts it for now (hello, babies), just get the sleep (and help!) you can. I understand how hard it can be!! There’s so many more ideas, but start with one of these! Which one do you need to focus on? Tell me with the emoji below! ⬇️ We cover things like this and many other that may be affecting your progress in your goals in my Practical Nutrition Circle program. Sign up ends on Monday, February 6th! #sleeptips #dietitiantips #nutritiontips #insulinresistance #leptin #ghrelin #healthylifestyle
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Do you remember that movie? Bill Murray was one of the best. My mission is to help you live with more health more easily so that you can do what you were made to do. I can help you get out of being stuck where you’re at! Whether that means changing your relationship with food, out of diabetes, out of obsession, or out of fatigue, I’m you’re coach. Help me, help you! #dietitiantip #groundhogday #groundhogdaymovie #cycleofdieting #habitsnotdiets
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Presale for the ends tonight! Price goes up 20% until the cart closes on Monday. I get it. Nutrition is confusing. You think you know what you’re supposed to eat then life gets in the way, a diagnosis throws you for a loop or people give you confusing messages on what is best to eat. Nutrition doesn’t need to be complicated. Let me make it practical for you. And keep you accountable to do it with others along side you. The Practical Nutrition Circle is for you if you are: ✔️ Feeling overwhelmed by all the nutrition information ✔️Stuck in your goal progress and frustrated with your adherence ✔️Desiring a healthier outlook on food, your body, and your health ✔️Wanting to experience my coaching, have been following me for awhile and like what I have to say, want to see the results of doing things differently than you’ve always done them ✔️A past client and want to continue your good relationship with food and your body It’s an 8 week program that starts on Monday, February 6th with: 📹A video lesson to watch each week loaded with content 📞A live coaching call with even more content and accountability ✅Goal tracking sheets 👩‍💻Messaging capabilities for all your questions 🥗Recipe and meal idea booklet to help you along 🤓Evidence based information on macros, hunger/fullness cues, thyroid, insulin, sex hormone and gut health; as well as HOW to apply the right habits for YOU If not now, WHEN? Message me CIRCLE to get signed up!! #nutritionprogram #nutritiongroupprogram #dietitianapproved #intuitiveeating #gentlenutritionrd
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Before or after, love the body you have. Because if you didn’t love it before, you’ll be hard pressed to love it after, especially if it changes again, which it will (hello, aging)! We can always rely on the fact that we are perfect, made in God’s likeness, and even if the world hates us, he’ll love us no matter what. Even if you don’t believe in God, others want you to think you’re only worthy if they think you are, but you’re worthy because you think you are. Others thoughts will change like the changing of the tide, don’t rely on their conditional love. Your body deserves love and respect, even if it’s broken, diseased, out of shape, or failing you. Start by talking to yourself differently and see how this changes your actions today. What part resonated with you most?? #createdingodsimage #bodyimage #gentlenutrition #thoughtsactionshabitscharacter #habitsnotdiets
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You probably will see results. I’m not doubting that, especially for those that dramatically change their nutrition and start exercising consistently. However, in the 10 years I’ve met with clients, I’ve rarely met someone that has kept those habits and kept off the weight. And it’s not just my anecdotal review, evidence shows that without accountability, 90+% of people go back to what they were doing and gain back the weight. Raise your hand in the comments if that has happened to you! 👋 Those programs aren’t designed to be sustainable. I have no doubt they want to help you, but they really don’t know what works for you to KEEP the behaviors. Not only that, but they’re usually too restrictive and encourage disordered behaviors around food. I want to help you get healthy and STAY healthy. Get the habits going and KEEP them going. No gimmicks. No required other purchases, just true nutrition coaching with an experienced dietitian who has done it all and seen it all. If you want to get a taste into my coaching, the pre-sale for my program the Practical Nutrition Circle is OPEN. Comment CIRCLE to get all the details. #dietitiantip #30daychallenge #nutritionprogram #lifestylechange
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Yes, it’s blank on purpose. There are some people that need more protein. Others need more vegetables. Others need more fats. Some people need to drink more water (not a food, I know). Whatever you need more of, ADD IT IN. Focusing on adding foods in can shift your perspective to the yes. Yes I can eat this. Yes I can do something good for me. Yes I can improve my blood sugar/cholesterol/mental health. What food do you need to add in?? #dietitiantip #nondietdietitian #nutritiontip #additin #morewater #eatyourproduce #includeproteintoo
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Which one did you need to hear today? Screen shot it and share in your stories. Make sure you tag me so I can encourage you! #dietitiantips #habitsnotdiets #flashbackfriday #wordsofinspiration #fitnessfriday
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Don’t do this. Only do that. Avoid this at all costs… Confused yet? I can understand why! There are a plethora of diet, nutrition and health ideas out there and many of them are useless. Some are even dangerous! You don’t have time for confusion. You have other things you need to accomplish and succeed at. This is why I created my program, the Practical Nutrition Circle. Videos for information on multiple topics like do calories matter?, how much protein, what kind of carbohydrates, and should we eat fat? We also delve into thyroid health, sex hormones and gut health. It’s the most practical guide to all things, PLUS there’s a group accountability call to keep you on top of your goals. It starts soon! I have several signed up and only have so many spots. Cut the confusion. Let’s get practical. #cuttheconfusion #guthealth #thyroidhealth #gutnutrition #habitsnotdiets #nutritiontips #dietitiantips
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Who cares for what you’ve got if you’re not having any fun? Fun foods are just that - fun! They have some nutrition elements often as well, but they’re usually not nutrient dense. But most importantly, they satisfy. Satisfy that craving or urge that you need - the key is finding the balance. How many fun foods you can fit into your lifestyle AND maintain health is going to be entirely dependent on your physiology, genetics, environment, activity levels, and current health. Some people will find they can have more and still maintain good health, while other find they need to limit it more. I’m not giving any amounts here, but consult your dietitian for what will work for you. I could be your dietitian. And yes, there is a place for ALL foods in a healthy diet. Because just like one meal wont save your life, one meal won’t kill you either. What’s your favorite fun food?? Tell me! #dietitiantip #funfoods #allfoodsfit #gentlenutrition #performancenutrition #intuitiveeating #chocolatelover
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Did you know this? ked to fertility and childhood obesity issues. The heating temperatures of the microwave may increase the likelihood that the plastic materials are getting into the food. Don’t worry though, if you do this on occasion due to time or lack of availability of stoneware to cook it in, you’ll be just fine. This is just a suggestion to reduce your exposure to things like phthalates and BPAs on a regular basis which have been linked to fertility issues and childhood obesity. While the data is not certain yet, it can’t hurt to be cautious in this way. Source: https://doi.org/10.1016/j.amjmed.2022.07.003; PMID: 24380980 #dietitiantips #plasticinfood #microwavesafety #foodsafety #steamablebags
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You can get off the hamster wheel of dieting and just practice eating healthy. Focusing on eating healthfully isn’t sexy, but it’s better than ruining your mental health by switching into restriction mode every few months. Consistency, not intensity, is what wins. You think you’re finally doing the thing that will help you lose weight and it may! But for how long? Are you able to keep those habits? You may think it will, but be brutally honest with yourself - are you really going to want a smoothie every day, forever? Are you really going to be avoiding all carbs for the rest of your life? Why not find a routine that includes all foods and makes you feel healthy and fit, too? My program is being re-named and releasing soon! Want to be in on the presale for $ off?? Send me a DM with I WANT IN!
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None of that New You stuff here. You can’t make yourself new, but you can take the story that’s written and change the script. Maybe your character needs new routines. Maybe she needs rest. Perhaps your character needs a new guide. You are your own hero. I can help guide you to where your health needs to be. Total aside: have you read a good book lately? Midnight Library inspired this one! #books #newyearnewpage #newyearnewyou2023 #goals2023 #goalsetting
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It’s about consistency, LONG TERM consistency. We all can go full speed ahead on something for a little bit, but eventually, we have to slow down or take a break. Kind of like the fable about the tortoise and the hare. Slow and steady wins the race in this case as well. Mind you, a very small amount of people have success with a complete overhaul. If you did, great! But a majority of people do so much better with small, gradual shifts in behaviors that lead to a big change when compared to the start. It’s hard to see the end from the beginning, but you won’t see the end if you don’t have a beginning. My 8-week education and accountability program, Refresh Method, is starting again in a few weeks! I am starting the pre-sale this weekend with a discount on the full price, so DM me the word REFRESH if you want all the details. #habitsnotdiets #dietitiantip #weightlosstips #gentlenutrition #weightloss2023 #goals2023
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Successful people don’t do it right the first time, they just try. What do you need to try to do wrong? This advice is for myself as much as you! #wrong #doitwrong #doitwrongtogetitright #dietitian #dietitiantips
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Merry Christmas! “For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.”
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Just some tough love and a reevaluation idea for the new year. Is what you’re allowing into your life a priority and are you prioritizing your health? If not, then why not now? And if a habit has slid off during this season, is it worth reincorporating in the new year or was it just a thing you did as a diet and it’s not really important to you? As always, make important what you want to make important, but if you can’t keep up with everything important in your life, then maybe it’s time to fill your cup first. Happy Christmas and Hanukkah week! Say hi to my dog Chloe! 🐕😂 #habitsforlife #reevaluatehabits #habitsnotdiets #lifestylechange #dietitian #dietitianapproved
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Yelling and pressure does not produce good results. You may think it’s what you need or it’s what you have experienced in the past, but you will not hear that from me. Compassion, grace and self-respect will get you to your goals of being healthier better and for much longer than shame, guilt and self-loathing. Because happiness is a big part of being healthy. If you’re interested in what 1:1 coaching can do for you, listen to one of my clients: “I really loved the accountability of our weekly sessions, the knowledge I gained, and I appreciated that you never made me feel guilty or ashamed of my food choices. 12/10 would recommend! 😉” I’ve got a few spots open in the new year. I’m ready to help you achieve those goals! Message me for more info or apply in the link in my bio. #dietitiannutritioncoach #noshameorguilt #habitsnotdiets #gentlenutrition #goals2023
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Despite what companies/people may try to sell you, there are some basic disciplines that their pills or powders just can’t replace. Things like 😴 good sleep, 🚶🏻‍♀️ daily movement, 😅 sweating with exercise regularly, 🍗 eating adequate protein, 🥦 eating vegetables, 🍎 eating fruits, 🫘 eating complex starches more often, 🍣 eating anti-inflammatory fats more often, ☺️and eating more mindfully. While that seems like a lot, once you get into the patterns of the habits with the knowledge of how to apply them, it’s not so overwhelming. Baby steps are important, not the next pill that will just take your money for no return on investment. Your best investment is yourself. The more you can learn and apply, the better off your health will be. #mindfuleating #nomagicpill #antidietdietitian #nondietapproach #nondietdietitian
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Stop punishing your body. It doesn’t need to be restricted. It doesn’t need to be beat into submission. It doesn’t need to be run into the ground just so that you can get to a certain weight or size. It needs love. So that it can give you love back. Love looks like taking care of your body, but without the shame and guilt. It’s slowly incorporating the good habits while you shift out of the bad ones. It’s honoring your hunger and what satisfies you. It’s establishing self-control with ALL foods. It’s moving your body to strengthen and grow your muscles, not JUST to lose fat. It’s establishing things that decrease stress so that you don’t turn to food all the time. This is what’s worth putting your time and effort into. Not another diet that’s going to fail you in the long run. I’m starting the pre-sale for my group program that starts in January (exact date TBD). If you’re interested message me the word DIFFERENT. #nondietdietitian #nondietapproach #mindfuleating #mindfulmovement
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My collection IS complete. I don’t know why I haven’t thought to do Ariel before, with my red hair and all. 🧜‍♀️ Happy Halloween!! 👻
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S.L.O.W. it down Enjoy your meals more. Or make more things from scratch at home. Or use more of your own ingredients from your garden. Good health comes from engaging with our food and others during our meal times, including cooking. It’s not all about just the ingredients. What stuck with you that you can do? #mindfuleating #habitsnotdiets #slowdown #eatslowly #eatmindfully
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We tend to gravitate more towards pleasure and away from pain. And knowing that disciplines of any type can be painful, it makes it harder to do. However, like the ant that continues working through all seasons, we can have peace knowing that that discipline will produce fruit within us. In the case of health disciplines, we can know that by strengthening our muscles, we will remain strong; that by eating foods rich in nutrients, we will have the tools for our body to thrive; that by drinking mostly water, we will remain hydrated; that by limiting our fun foods, we can limit our risk for disease. And so on. It may seem painful to set aside time to exercise or painful to lift the weights, or painful to say no to a second helping that we don’t need. But the reward is knowing that in doing that consistently, NOT perfectly, as that’s impossible, we will reap the rewards. What rewards have you seen from your disciplines so far? #disciplinereapsrewards #habitsnotdiets #dothework #dontwishforitworkforit
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Cut it out! Cut out the need for perfection - the exact macros, the exact calories, never taking a rest day, never eating a drop of X food, etc. Perfection doesn’t achieve goals. Consistency does. And you can’t be consistent with perfection. The minute it isn’t achieved, you’ll be beating yourself up, thinking you were the problem. The problem wasn’t you, it was the goal. The goal to never slip up. So, give yourself some compassion for not always hitting the mark. It’s the mark of a growth mindset and those with this mindset (not fixed), can achieve so much more. Instead of saying, I didn’t eat any vegetables today, I’m a failure. Say, The vegetables didn’t make it on my plates today and tomorrow I can fit them in here and here. Think forward. Or you’ll always be stuck in the same spot. #compassion #noshameorguilt #nutritionperfectionism #healthylifestyle #habitsnotdiets
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It’s CRUCIFER!! What would you subtitle this?? Happy Friday! #funnyfriday #fridayfunny #cruciferous #vegetablehumor (Note: not my illustration. If you know the source, I will give credit to them)
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Alternate text: You can eat sugar AND be healthy. The term toxic is overused and needs to stop. But first, let’s dig deeper. Toxic refers to something that is poisonous. Something that if given exposure to it, we would likely die. Think cyanide, poisonous gases, carbon monoxide, and even some bacteria and fungi. However, this term is being thrown around carelessly in reference to high fructose corn syrup, sugar, ingredients in candies, etc. These are NOT toxins. They DO have an association (not causation) to diseases in EXCESS, however, so by saying these things I am not saying we should be getting all of our energy from these foods. So the dose makes the poison, even in reference to ALL foods. Heck, water can be deadly if taken in excess. This is one of the reasons why variety and focusing on a multitude of types of foods is important for health. The real problem is that when the food is termed as toxic, it creates an unnecessary fear around foods that are perfectly safe on their own. And while some of those are obviously not beneficial to the body in high amounts, having a small amount on occasion (this amount differs for each person) is not single-handedly going to lead you to disease. It is still a combination of factors including diet, but also environmental exposure, stress, sleep quality/quantity, exercise frequency, genetics and socioeconomic status that determine your risk factors. So throw the 🚩 anytime you see someone say one ingredient is toxic. #toxic #toxicfoods #dietitiantips #nutritiontips #mindfuleating #flexibledieting #habitsnotdiets
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FAIL: First Attempt In Learning What feedback are you ignoring? I think so often we push past failures saying that we'll learn from them without really digging in to them. And most of the time, it's because failures are painful. We don't want to bring up those wounds and see how we can learn from it. But failure is feedback. Feedback about what did/didn't work, how you could address the same situation in the future, and even how you could prevent the problem next time. And yes, this applies to life, habits, and food. Just this last week one of my clients ate a food that her body didn't like and she ate it multiple times over the week so that it wouldn't go to waste, only to feel more and more awful each time. Was she a failure? No, the idea of eating the food to prevent waste was a failure. It's either waste (trash) or waist (as in, on it). We discussed it and planned some behaviors around that food for next time. Feedback can be formational. #healthyeatingtips #mindfuleating #nutritiontip #foodfreedom #flexibledieting #allfoodsfit #healthytips #healthyhabitsforlife #healthyhabits #dietitian #dietitiantip
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What are you hungry for right now?? Let me know in the comments! No judgment zone here! Hunger isn’t bad. It is bad if it isn’t attended to. When we don’t pay attention to our hunger signals right away, it can lead us down some primal pathways of wanting to eat something that gives us quick energy (like processed carbs or sugar), eat more of it, and feel less satisfied. Instead, if we honor hunger, then we stop those pathways from occurring. Our brain can relax the hunger release and focus on what we need to do, our body gains energy from the food we give it, and we can have a balanced response to the next time we’re hungry. Remember, your body doesn’t know the time, it knows when it’s starting to run on low fuel. This is one of many things we work on in my 1-on-1 coaching program. Message me for more details! PS. Putting my camera on the counter to film myself is always awkward because I’m so tall I have to scrunch down to really be seen. Lol. #honoryourhunger #dietitiantip #nutritiontip #healthylifestyle #healthybreakfast #flexibledieting #flexibledietinglifestyle
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Discomfort can encourage growth. Think about the moment you wanted to change something - it’s likely because you experienced discomfort in a way you never wanted to experience again. And because you knew you didn’t belong in that discomfort. And you knew that you may have to get out of your comfort zone in order to see the light. Embrace that discomfort if it pushes you to do better. No one else is going to do it for you. And you are worth it. #motivationquote #letsdothis #dowhatyoucanwithwhatyouhave #flexibledieting #dietitiantip #habitsnotdiets #healthyhabits #changequotes
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If you fail to plan… You plan to fail. Planning for what you’re going to eat is one of the most crucial habits for success. Even if you don’t follow it to a T, it takes some of the decision making out of each day. Planning for when you’re going to eat out and have a dessert also helps your mindset to be consistent - because none of us are perfect! Tell me, do you plan your meals?? Which ones? I’ll tell you my plans in the comments. #failtoplan #failtoplanplantofail #dietitiantip #nutritiontip #mindfuleating #flexibledieting #allfoodsfit
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Happy Sunday! Put yourself into your schedule this week. And keep the appointment!
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What identity are you using to help you? Which ones may be hurting you? I use many tools like identity to help my clients get into healthier habits without restriction or enforcement of rules. Today is the last day for $20 off my ReFresh Method Program. It’s 8 weeks and it starts on Monday! Last day to sign up is Sunday. Don’t wish for it. Work for it. #identity #habitsnotdiets #habittools #habitsofhealth
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IT IS YOUR FRIEND! Fiber is one of the most beneficial nutrients that one can get to reduce risk for cancer, diabetes, heart disease, and even help you live longer. Fiber, also called roughage, is the part of plants that your body can't digest or absorb. So plants not only provide other nutrients like vitamins and minerals, but they also give us this material to help regulate blood sugar, maintain better digestion, and even improve moods. These foods have higher amounts of fiber per cup: 🔸Navy beans - 19g ▪️Black Beans - 15g 🍓Raspberries - 8g 🥬Collard Greens - 7.5g 🍐Pear - 5.5g 🥦Broccoli - 5g How much should you eat each day? >25g for women and >30g for men You can eat too much and should ease into eating more fiber if you're not eating enough. And make sure to drink lots of water! Want to know HOW to incorporate more fiber? This topic will be covered in my 8 week ReFresh Method program that starts on Monday! Tell me: what’s your favorite form of fiber, mine is avocado!! 🥑 #nutrition #fiber #fiberisyourfriend #mentalhealth #digestivehealth #diabetes #cancer
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It seemed like a good idea at the time. 💡 Planning to eat something that you think you NEED versus what you know you’ll WANT may be sabotaging your choices. When we plan to eat healthier, thinking in extremes can set us up for failure. Instead, knowing ideas of what makes a meal balanced and satisfying can set you up for choices that incorporate health AND pleasure. Sounds impossible, but it’s not! Learn how to make these choices in my ReFresh Method program. It starts next Monday!! Sign up by Friday to get $20 off. Message me REFRESH for more details or apply to join in the link in my stories. #saladeveryday #healthychoices #dietitiantip #nutritionideas #habitsnotdiets #mindfuleatingtips #flexibledieting #weightloss
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You are what you think. Be careful about your thoughts. Take captive every negative thought for it can lead to your destruction. “Think about Him in all your ways, and He will guide you on the right paths.” Proverbs 3:6 #thinkaboutthesethings #yourthoughtsguideyouractions
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Let’s play a game. Find the nutrition advice and put this to the test. Do they tell you truths and then come up with something new they seems logical based on the previous truths, but may actually be a lie? It may be hard to decipher this as a person without any nutrition training, but that’s why I’ve got you! Send me those mistruths that you’ve heard that may be a lie surrounded by truth. #dietitiantip #twotruthsandalie #habitsnotdiets #nutritiontip #carrotsarenutritious
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Get your Zzzzzzs 😴 I’m usually more of a think positive, represent the “CAN DO” side of nutrition and health, but you need to know these things. We take sleep and rest too lightly and it’s drastically affecting our nutritional and mental health. However, if you are dealing with chronic insomnia or other ailments with sleep, this post is not meant to make you feel worse than you may already do about sleep. Also know that you CAN impact your sleep health with good nutrition principles and protocols. I’ve helped many of my clients get better sleep through my practices that I preach. Who’s convicted and feels they need to put their phone down and go to bed?? I’m guilty!! Anyone else?
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Life is never going to be in perfect order for you to do the work on yourself. Stop waiting for after the next weekend, the next party, the next holiday, until everything is lined up. Start and have the motivation NOW. Start and have the energy NOW. Start and make the time NOW. No one else is going to take care of your body. You’ve got to do the work! You can do it with my help. I’ll give you the tools, the motivation, the inspiration, the education, and accountability to get it done. DM me ReFresh to get access to the pre-sale for the ReFresh Method that starts October 10th! #startnow #ifnotnowwhen #dietitiantip #nutritiontip #motivation #willpower #weightloss
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They’re stagnant. And become stale. You think you need a meal plan, but what you need is guidance on how to fish, not just given the fish. A meal plan may work for awhile, until you get bored of it. Or you go out to eat and your meal isn’t on the menu. Or you stop receiving it. In my coaching I give you guidance with flexibility - for life, for preferences, for when you don’t want to cook, for when you can make something more elaborate, for when you go out to eat, etc. And teach you how to plan for it all. DM me COACH to find out more about my 1:1 program.
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If you can’t hack the basics, why are you adding to them? Your metabolism is complicated, but managing it and your weight doesn’t have to be. Baby steps. Take it one, yes, just ☝️, step at a time. Work with what you have. Compare you to you. Keep it simple, stu…. I mean silly. 🤪 #kiss #metabolismhack #basic #dietitiantips #nutritiontip #mindfuleating #weightloss
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Stop making end goals. No one has ever gotten to the end of a weight/health goal and said, cool! I’m here! I can stop doing everything that got me here. Or if you have, then maybe you’ve seen all your hard work fade away in time. In order to gain (and keep) health, we need to act in a way that promotes it at (almost) all times. But we can’t do that unless those acts are built in as habits. As routine. When you have the habits built in, then no matter where your health takes you, you can say you’ve done what you could. But if you’re doing a “challenge” or a 30-day restriction without a plan for what to do after that, then you’ve wasted your time (and money likely). Health (or a habit) isn’t built in a day (or 21 or 30 days). In fact, it can take up to 60 days for a habit to be established. Start with where you’re at, not where you want to be. Start small and build on that. Still struggling with making this happen? I’ve got my 8-week ReFresh Method Reboot starting on October 3rd. Get your habits ready to go for the holidays! #dietitiantip #nutritiontip #habitsnotdiets #healthisanact #weightloss #weightlossjourney
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Don’t shoot the messenger! To start with, It disrupts your sleep (PMID: 12683478, 23347102, 31234199, 25307588). The disruption in sleep may lead to a worsening of mental and physical health - more inflammation, less glucose tolerance, more depression, less mental resilience (PMID: 28579842, 31915891, 28164449) Oh yeah, and it’s a known toxin and carcinogen. 😱😬 Don’t get me wrong, I love a good glass of wine or cocktail on occasion, but most of the time it’s not worth the crappy sleep and increased cravings for sugar the next day. If there’s anything I suggest extremely limiting in your diet, it’s alcohol. Sorry if this is bad new bears, but I have a lot of clients that have much better health after giving up their daily wine. (Lower cholesterol, better sleep, lower HbA1c, etc) #wine #alcoholfree #glucoseintolerance #sleepdisturbance #dietitiantips
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You were created for such a time as this… You were created for amazing things - to be a caring person, to be an incredible mom, to be a fabulous creator of business, to be a unique light in your circle, to be a pilot, to be a doctor, to be a designer, to be a sister, to be a daughter, to be a friend, to be _____________ (you fill in the blanks), to be you. Not one of those things are based on your shape, but they are based on how well you care for your body. It is hard to be amazing when your tank is empty by trying to be everything you’re not. When you see how amazing you have been created and that your worth is based in that creation, not on other’s opinions, then you will care for that creation in every aspect. You will try to sleep well so that you can have the energy to take care of others. You will try to eat well to have the energy to care for your business and/or your humans. You will try to move your body to be strong enough to do all the things. Your self-worth will drive your actions and your actions will reflect your self-worth. Go be who you were created to be. “For we are His creation, created in Christ Jesus for good works, which God prepared ahead of time so that we should walk in them.” ‭‭Ephesians‬ ‭2:10‬ ‭HCSB‬‬ #beamazing #createdforthis #dietitiantips #mindset
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You can do it!! 😜🤣😂🤣 Inspired by real events. #dontgiveup #husbandapproved #youvegotthis #strengthtrainingforwomen
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Hello new followers!! I’ve had quite a few new people follow me and it’s been awhile since I introduced myself, so here’s some information about me! ▪️Megan Salazar, Registered Dietitian Nutritionist for 10 years ▪️Bachelor's in Psychology and Dietetics ▪️Mom of 3, Wife of a Master Fixer ▪️Follower of Christ ▪️Avid cyclist ▪️Nutrition myth buster ▪️Former dieter ▪️Singer ▪️Dog mom ▪️Friend ▪️Chocolate lover It's nice to meet you! Tell me: what's your favorite fun food? #fitness #wellness #health #eatwell #nutrition #dietitian #greeleycolorado #greeley #habitsnotdiets #habits #habitsofhealth #habitsmatter #nutritionexpert #loveyourbody #nondietapproach #nondietdietitian #nondiet
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Successful nutrition programs should last. It should last you past the initial program time. It should last you through your stressful seasons. Through holidays. Through lack of sleep. Through health. Through sickness. Having knowledge, habits, and tools that work for your body in EVERY season is crucial so that you don’t have to find another program. So that you don’t have to start again. My next group program starts in late September! Click the link in my stories to get on the waitlist.
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If you’ve been on a diet for any length of time, you tend to start thinking that fatty meats are bad. Take chicken thighs - how often have you avoided using them in meals because they are “fatty”. Yes, they do have more fat, but only a few grams at one meal will not make or break your health. By including them in addition to, or instead of chicken breasts, you may enjoy the moister, richer taste that they have and enjoy the meal more. And when you have more satisfaction in that meal, then you’re cravings for other foods may decrease. The higher fat meats can often be richer in iron, zinc, and B12 - nutrients that are often lacking in our diets through other foods. And really, what’s 3g of fat or 20 calories more. It’s nothing except freedom to know that you can include more of these foods. #nutritiontip #dietitiantip #meat #darkmeat #antidietrevolution
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Am I the only one? What do you wake up realizing that you forgot to do? Tell me in the comments! Are you ready for your week? Let’s make it a good one! #sleepbetter #4amwakeup #3amwakeup #whoops #sleepwell
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And more and more in debt. Consistency is the degree that will give you the biggest return on investment. If something isn’t sustainable (like that math degree, amiright? 😜), then it is worth switching right away. But degrees, success, goals aren’t achieved without a little challenge as well. Whatever you do, stay the course, stick with it and you WILL earn that lifestyle change. #yougotthis #dietculture #consistency #maintainthecourse
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Hormones are ALWAYS in flux. Have you heard that you may not be reaching your health/weight goals based on your hormones being out of balance? This may be a load of nonsense. Hang in with me as we go through some science on the subject. We have many hormones that help our body to operate normally, including, but not limited to our sex hormones (two types of estrogen, progesterone, testosterone), thyroid hormones (TSH, T4, T3, Reverse T3 and many more), adrenal hormones (cortisol, adrenaline, noradrenaline, aldosterone), and appetite hormones like ghrelin for hunger and leptin for fullness. Oh yeah, and there’s hormones like insulin! Focus, Megan, focus. They don’t need to know ALL the hormones. Most of the time when someone tries to tell you that your problem is “imbalanced hormones”, they are talking about sex hormones, so let’s focus on those. In women, unless they are postmenopausal, sex hormones fluctuate throughout the month. At the beginning of the cycle, during the bleeding phase, estrogen and progesterone are at their lowest point. At ovulation, both estradiol (one of the two forms of estrogen) and testosterone peak. Progesterone rises a bit after that, but then subsequently falls if no implantation (start of pregnancy) is detected. The process starts over again at the end of the month. So as you can see, there is an ebb and flow to the hormones that happens in most healthy women. Some women may have a greater or lesser production of many of these sex hormones, due to things like PCOS or anovulation, but most women always have hormones that are changing. PCOS and anovulation are uncommon situations that ARE due to an overall imbalance in hormones, however. The other times our hormones are naturally imbalanced is during puberty, pregnancy, pre-menopause and during menopause. Even if you have a greater production of estrogen, this can often be managed without complicated supplements, weird habits, or unnecessary procedures. If anyone tells you otherwise and wants you to buy something to “balance your hormones”, RUN. (More in the comments as this post got too long for IG.)
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You’re body doesn’t need perfection. It needs a sustainable, consistent routine. A “perfect” eating day won’t make you healthy instantly, just like eating unhealthfully one day won’t make you diseased the next. It’s all about patterns. And if the pattern you are following is leading to anxiety, despair, stress, unstable hormones, and yo-yo dieting, then it’s NOT a pattern you want to keep following. Tired of going in and out of healthful routines? Ready to make something stick for life? That’s what I’m here to do - help you find the unhelpful patterns and follow through on the ones that are beneficial. DM me “progression” to set up a free consultation to apply to work with me.
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How do you eat your peaches? We made a peach crisp tonight! 🍑 Tell me, will you try this trick? 🤚 in the comments Share this with someone else who needs this idea! #peachjam #peachcobbler #peachcrisp #peaches #nutritiontip #dietitiantip
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What does skinny feel like anyways? You’ve probably heard that saying “Nothing tastes as good as skinny feels”, but I’m sorry, have you met chocolate? The idea behind the saying is that being skinny is better than enjoying food. Or just that “feeling skinny” is is better than any food. I’ve got news for you, feeling that way is fleeting. And food is for both pleasure (taste), nourishment (nutrition) and can be a comfort as well (I mean, everyone feels better when they’re fed, amiright?). And who says the two are exclusive? I know plenty of smaller-bodied people who also enjoy all kinds of food. Don’t be sucked into saying or listening to this. Your body doesn’t need to feel skinny to enjoy all foods. #flexibledieting #allfoodsfit #foodfreedom #healthytips #healthyhabitsforlife #mindfuleating
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I know you want control. You want to be a certain size. You want to have a healthy heart forever. You want to never get diseases, especially deadly ones. You may even want to never have wrinkles, sagging skin, or joints that ache. Yep, I’d like that too! That would be nice, but fact is many of these things we can’t control. And even if we try to control them (like wrinkles), it’s not going to completely go away or it’ll look weird if it does. I mean who looks realistic looking like a 20-year old at 60 years old?? 👵😉 What we can control is what we do to get healthy, to gain energy, and stop binging. We can choose to do what we can with what we have in order to have healthy bodies, and when we focus on what we can control, we worry less about what we can’t control. When we focus on our actions and behaviors, we do those things for much longer and get the benefits for the life of those actions. Compared to a 10-day cleanse, or a 30-day diet, imagine how much MORE benefit you’d get by focusing on long term behaviors. Not sure where to start?? Apply to work with me in the link in my bio. #flexibledieting #allfoodsfit #foodfreedom #healthytips #healthyhabitsforlife #mindfuleating
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Restrict. Eat clean. Binge. Restrict. Eat clean. Binge. Why am I not seeing results? Stop the cycle! Going from one extreme to another is killing your long term results. My clients have found that following my ReFresh program is sustainable, easy, and helps them lose weight (for good!), while still enjoying their favorite foods. There is an application form in my bio just for you! What are you waiting for? #flexibledieting #allfoodsfit #foodfreedom #healthytips #healthyhabitsforlife #mindfuleating
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Yes, you can have both. Often times it’s assumed that you have to have a rigid, restrictive mindset when it comes to food in order to be healthy. In reality, a flexible, self-compassionate mindset with gentle nutrition can lead to outcomes in BOTH areas. AND you are impacting your mental health as well as your physical health. 🤯 Still want know more? Apply to work with me by clicking the link in my bio.
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It’s a tongue twister, but it helps! Here are some other ideas to set yourself up for better nutrition habits: ✅Cook your proteins for the week on Sunday ✅Buy pre-chopped veggies if you can’t or don’t want to chop them yourself ✅Plan what you’re making for dinner ✅Set out your clothes the night before These may be simple, but are you doing them yet? If not, I’d love to help you figure out what you need to prep to be successful and keep you accountable. Apply to work with me in the link in my bio.
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Guilty! Anyone else? 🙋‍♀️ Let me know what you keep telling yourself you’ll do in the comments! How many times have you promised yourself you’d change a habit but then haven’t stuck to it? Habits take 62 days to establish!! Good routines, habit tools, and a will that won’t quit all help, but your why is going to be your biggest pull in making it happen. What is your why?
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Mental health is important for physical health. Get outdoors! Fresh air, sunshine, movement of any type and speed are all fantastic for mental health, physical health and well-being. #colorado #monarchlake #granbycolorado #optoutside #getoutdoors
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I feel like I sound like a car salesman in the first clip! 🤣🫠 The scale of hunger to fullness can be like a fuel gauge. Most of the time, it’s better to operate between 1/4 tank to 3/4 tank full. At 1/4 tank full, you’re almost empty, but have enough time to think about what you want to eat, versus what’s available, how much time you have and what is going to fuel you best. At almost empty, your blood sugar is getting really low, which can often lead to low energy, lack of focus, headaches and/or even dizziness. At empty, your body is under stress and in order to keep everything functioning and your blood sugar in a good range, it may tell your brain to consume food that is higher in energy and carbs to bring it back to normal. You can still make a choice for nutrient dense food, but it will make it harder to do. If you habitually get to this place, proper prior preparation helps a lot - have a snack that works well for your body so that you can make a meal or get to a place to have food. Still feeling like your habits, appetite and relationship with food are out of control? I’ve got a few spots left for the summer, click the link in my profile to become one of my awesome 1:1 clients. Help others out - what is your favorite snack to keep on hand just in case??
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Don’t forget to stay hydrated! Your skin will actually glow and you will feel better. Isn’t this how you react when you make a small change and notice it?? 🤩
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Swap your cereal! Oatmeal is a great swap that can be made the morning of or made the night before and reheated in the morning (or eaten cold! Need more crunch? Add nuts instead of nut butter. Want to add more nutrition? Add shredded carrots (great with walnuts), shredded zucchini (great with almond butter and chocolate), or riced cauliflower into the oats as you’re cooking them. Don’t want to use protein powder? Add egg whites to the cooking process or have some turkey bacon or chicken sausage on the side to add protein in other ways. Don’t want to add syrup? Add chopped dates or sliced bananas for natural sweetness or an artificial sweetener if you’re watching your carb counts. ** I used unflavored collagen protein powder for protein and a sweetened chocolate protein powder as the alternative. Cost difference depends on the additions you choose, of course! (Sorry for no captions, it wasn’t working for me!)
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Binge eating? Not eating may be your cause. You get so hungry that you have to eat something, but… When you do try to eat something you’re so confused about what to eat… So then you don’t eat…. Then you finally get so hungry that you eat all the things. I can help!! We’ll walk through all of the habits and behaviors that are setting you up for failure. As well as work through other things that may be sabotaging your health. You are NOT a failure, but your process may be. Do you go through this cycle of thinking? What do you binge on?
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Inspired by other brave creators (like @thebirdspapaya ) to make my own version of this viral rap. I don’t care what your body looks like. Other people don’t really care what your body looks like. You and your loved ones will notice if all you care about is what your body looks like. Put on the suit. Get in the pool (or ocean or lake). We all have jiggles and folds and wiggles. It’s most beautiful to see you having fun.
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Changing your habits isn’t easy. Especially if you feel you have a lot to change. But, you think, the more that I change the more results I’ll get right away. And while this may be true, those results will go away as fast as your ability to maintain all of those habits - about 3 weeks time. It takes about 3 weeks for most people to realize that they’ve taken on too many habits and their resolve starts to slide and their feeling of failure starts to build and crashes. So then you start again, wash and repeat. Does this sound familiar? This is because it has been shown that taking on more than one habit change at a time decreases your success rate exponentially. Take on one habit and your success rate is 85%. Two habits and that drops to 35%. Three habits and its 10%. You’re not the failure, but your plan to succeed may be. Focus on one habit at a time! Master it and make it part of your routine, THEN move on. Tell me what habit you’re focused on right now? Just ONE! 😉
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So blessed to live in the country that we do. Happy birthday, America! 🎉 🎆
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Always making 2 meals so that you can eat healthier? Have both! A healthy meal for your kids and yourself with this idea. 💡 Cook your chicken nuggets, make your favorite salad , top with chicken nuggets. Chop veggies and fruits for the kids to have with their chicken nuggets. Or you could skip the salad and just eat with the kids! Don’t forget to feed yourself today!
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“LOSE 20 lbs THIS WEEK!” “30 DAYS TO SLIM!” “SHRINK A SIZE IN 10 DAYS!” Diet culture loves to hook you with the idea that quicker is better. And that if you don’t see results in a short amount of time, then you need to move on to another diet. This is why the industry is growing by the millions each year. Don’t let them sucker you in any more. Life is a marathon. You have to pace yourself. Make small changes that STICK and you’ll see changes that’ll LAST. No need to continue chasing the next big idea. Besides, there is nothing new in this world anyways. The same slow and low habits work great for health and achieving a healthy weight (which looks different on everyone): 1. Good sleep 2. Adequate hydration 3. Adequate protein 3. Adequate produce intake 4. A balance of quality fat intake 5. Choosing more complex carbs than simple 6. Moving your body regularly in a way you enjoy 7. Finding ways to relieve stress and enjoy life Struggling with making these habits stick? Tired of being bullied into another diet through scare tactics? Apply to work with me in the link in my profile.
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Your body adapts. It’s very good at adapting. Quite simply, it will ONLY make enough expenditure for what it’s given. So if you’re consistently eating less calories than it needs to function well, it’ll slow it’s burn of them. It’ll also shut down your hormones (thyroid, especially), increase your stress response, and possibly even reduce your sex hormones, if you get too deep. This shuts down your ability to reproduce, can increase risk of bone breakdown and affect your heart health. (This is part of the problem with your hormones) “But, I want to lose weight! And if I don’t continue to eat less, then I’ll gain weight!” If you continue to eat less, you won’t see the results you want and your body will keep fighting you to maintain what it does have. “Now what do I do?” Tell diet culture to shove it where the sun don’t shine and start fueling your body well. Slowly but surely, you’ll find that you can eat plenty AND still see composition changes. If you’ve had enough and are ready to do it differently, apply to work with me today. Link in profile.
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Nutrient Dense: has lots of different nutrients other than just macronutrients (carbs, proteins, fats) Nutrients would be things like vitamins, minerals, phytonutrients, antioxidants, as well as the quality of proteins, fibers and types of fats in a food Energy dense: foods that have a high amount of carbs, proteins and fats, but aren’t packed with many other nutrients Try to have a balance of more nutrient dense foods than energy dense foods. Energy density still has a place, mind you, but it really depends on your goals where and when to include those foods. How can you apply this: if your foods have lots of natural colors, they are likely more nutrient rich. Think salmon, vegetables, fruits, red meats, legumes, etc Try to focus on adding more of those into what you’re already doing. #smallchanges
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Don’t put up with their bull 💩. Your body isn’t waiting for that supplement, protein powder, liquid collagen, tea, lemon juice, apple cider vinegar, or whatever other BS to finally start burning more fat. Walk away. Cutting out food groups may work for a short period of time, but can you really imagine cutting out all of that thing for the rest of your life to maintain results? If you can’t, shove that thought away. Exercise does not produce weight loss for the long run. If you go from no exercise to a lot, sure, you’ll see some results for a bit, but long periods of time, more exercise doesn’t show weight loss results as your body adapts to it. Exercise is good for sooo many things, and should be a part of every person’s healthy way of life, but it’s not the key to all your weight issues. Just because something worked for someone, doesn’t mean it will work for everyone. Every single client of mine is doing something different because they are all different people. A good dietitian knows how to adapt to different lifestyles, health issues, setbacks, forward progress, likes, dislikes, etc. And teaches their clients to adapt their nutrition to these things, too. Just because someone sees success with their own body, doesn’t make them an expert on yours. No way. Who’s ready to get some personalized nutrition advice? Click on the link in my bio and apply to work with me.
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Make sure you don’t neglect your seed! Better health, no matter your specific goal, comes down to the things you do daily. And it happens gradually, over time. Quick results (fad diets or quick fixes) don’t last - it’s like planting something grown from seed too early and it snows or hails and ruins the results. Organic growth is best and will give you the long term results you desire. Start with habits like drinking more water, walking daily, or not skipping meals. Keep it simple, silly. Nutrition doesn’t have to be complex.
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Do you have any leftover burgers you can use on a salad? How about those pickles? What would you add on a hamburger salad?
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We weren’t made to live on bread … or meat … or vegetables alone. We need a variety of vitamins, minerals, amino acids (proteins), fatty acids and more from our food. And we need a balanced blood sugar response for so many reasons. And all foods can be a part of these balanced equations. What foods do you like to combine? Or what did you take away from this?
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It’s been a while since I introduced myself! I’m Megan. I’ve been a Registered Dietitian for 10 years. During most of that time, I have been working with all kinds of individuals to help them reach a goal - better gut health, better sex hormone response, better insulin response, better cholesterol, better blood pressure, better weight management, and/or better energy. I love helping people see how much food can benefit their lives in all they want to do. Most people are just a little confused by all the messaging out there and how it applies to them. Is that you? In not here to sell you products that don’t guarantee long term results. I’m not here to promise any magic solutions. I’m here for those that want to stop the revolving door from pulling them into one fad or gimmick after another, only to be back outside, looking for another solution. I’m here for those that are ready to do the hard work. And to see the benefits of that hard work. The investment in your health produces immeasurable gains - in energy, relationships, productivity, and confidence. What are you waiting for? What are you striving for in your health?
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And the lies only continue… Lies about results you’ll get from X product. Lies that you won’t be healthy if you eat X ingredient. Lies that a certain body shape or blood type or toe pattern means you need to eat these foods. They just want your money, not your health. Health isn’t found in pills, powders, or potions. Health is found in boring, unsexy, beneficial habits that are sustainable. Don’t know what that might mean for you? Let’s talk! Let’s get you away from the lies and find the truth of what works for you. Click the link in my bio to apply to work with me.
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What is a balanced meal? Protein: smoked salmon, tuna, goat cheese, chicken, hard boiled eggs and beans are go tos for me Veggies: Too many to list, pick your favorites! Fruits: anything you love! Starch: rice, potatoes, crackers, beans, hummus, quinoa, bread, chips And fun!: Chocolate, Salad dressing, feta cheese crumbles, whatever increases your enjoyment of this meal Let me know what you make that combines all of these things in the comments!
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THE REVOLVING DOOR My mission is to help women get out of the revolving door of dieting through habit-based behavioral coaching. So what is the revolving door? This - the cycle of dieting. This is where you enter into a diet (which ultimately is calorie restriction of some type, no matter if it’s Keto, IF, Noom, etc), you lose weight, but then unbeknownst to you, your body starts to fight the process of what you just did and you end up gaining weight, often times as much as what you lost and sometimes more than you lost. You feel frustrated, defeated, a failure, so you try something else. Except you're just going into the same revolving door, but this time with a slower metabolism to start, despite the weight loss/gain, if not because of it (see kcal examples on the inside of the circle). This is 95%+ of people that attempt a diet. No, you say, I am doing a lifestyle change. Those often masquerade as a diet, sorry. So what now, Megan? We just give up? No, I propose that there is a better way, a way that is formed by improving upon who you are, not demeaning it by not allowing foods. It is about habit change and allowing for foods to remain, but in a way that is sustainable. Sustainable for your health, energy, weight, and emotions. These changes are very individual and exactly why you need someone to walk you through the process that works best for you. Click the link in my bio to apply to be a part of my Replenish Program.
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Other answer: there isn’t just ONE. People love to claim that one diet is healthier than another or that one promotes longevity or more fat loss or better insulin response. Fact is, there are no facts to those answers as there isn’t just one best diet for every person. And if you keep jumping from ship to ship, you’ll never reach your destination. Quit following fads and figure out what routine works best for YOU. The diet habits that you stick to and are sustainable are going to be the best ones for you. Click on the link in my bio to sign up for a free discovery call to find out what my program is like.
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It’s hard to give away clothes we love, right? Even if they don’t fit right. Or they’re not the right color. Or they don’t fit what you do any more. In talking with some friends this morning, we started talking about sorting through old clothes and how hard it is to let go of them. Either because they don’t fit right anymore due to our bodies changing. Or because we never wear them because our careers have changed. Or because they don’t fit what we need them to do. Or because we found out our color palette is completely different than what we’ve been buying. I’m still working on fitting in my Light Spring colors as identified by @createdcolorful . No matter the reason, we hold on to these clothes as they hold our identity when we wore them. The teacher. The office worker. The cool mom. The thinner person. The more in tune with fashion person. But in reality, the clothes will hold us back from the person we are becoming if we don’t let them go. They weigh down our thoughts - when will I wear this again? Will this fit if I need it? This doesn’t fit, but maybe I will still feel comfortable in it? This isn’t comfortable anymore, but I just love it so much! As Elsa says, LET IT GO. You were never made to fit the clothes. They were made to fit YOU. Give them to someone who needs them because their body has changed! And buy the clothes that fit you, no matter the size. And even if your body does change in the future, you can always buy the clothes that fit and show off your features then.
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Is it time to eat yet? 1. Schedule your meals if you’re one that tends to forget to eat or gets too busy to notice the time. Your body needs calories to survive AND thrive, so don’t get hangry! Get food. 2. Try to eat every 3-4 hours. This is typically when our blood sugar starts to drop and we need to refuel, depending on what and how much food made up your last meal. Try to go no more than 5 hours between meals as it may make it harder to make a sounds decision on what’s best for your body. (Ie. Your body will be screaming for the quickest and easiest food, which is usually the most energy dense and not the most nutrient dense) 3. Time Restricted Eating is superior for weight loss, based on many studies, including this most recent one (PMID: 35443107). If it is a routine that works for you without feeling shame or restriction, keep doing it. If you’re only following it for weight loss and feeling awful and hate that you can’t eat before or after a certain time, this isn’t the way to go forward. As always, seek professional guidance where you need it for YOUR body. Someone to listen to where you’ve been and know which direction to point you for best success for the long term. Schedule a free call with me today to see how it all works!
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I will only love by body when … How many times have you said that to yourself? Limiting your love for your body will never allow you to love your body, no matter what state it is in. Love your body, for what it does, not what it looks like, unconditionally. Our bodies are broken. Never made to be be perfect. Made to be temporary vessels on this earth. To be cared for, but not obsessed over. To be respected, not worshipped. Respect your body for what it is today, even if it gives you pain, or you don’t love every part of it. Your body is the least interesting thing about you. Definitely feeling 40 today! Some aches, lots of pain (since my 20s), and a new confidence and respect for it all despite its challenges. Here’s to a new decade!
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The number one goal for my clients is more energy. More energy to keep up with kids. More energy to do fun things. More energy to keep up with demands. More energy to do life. And so often it’s thought that energy is obtained once the fat loss goal is met, but in reality, you should feel energy with better nutrition and lifestyle habits, regardless of weight. Energy gained is not a result of weight lost. Energy gained is a result of balanced blood sugars, happy hormones, satisfied tummies, and rested bodies. Sounds amazing, doesn’t it? So sign up to chat with me today, for free, to see how we can Replenish and ReFresh your nutrition program to help you feel energy right away. When you do things the right way, you’ll feel it before you see it.
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There’s only one diet that’s best for you… The one you’ll stick to for the rest of your life. All of these different ideas from different camps WILL produce a result, but it’s usually short lived and not maintained if you can’t follow it forever. It’s like planting a seed outside in April in Colorado - guaranteed to sprout, but will get killed by snow/cold after three weeks. Cutting out carbs may help you lose a lot of water weight initially, but it’s much harder to follow for the long term and isn’t any better than a calorie deficit. Plus, long term results of cutting out the fiber rich foods like fruits, vegetables, legumes and whole grains INCREASES your risk of cancer, heart disease, and diabetes. 1200 calories per day may put you into a calorie deficit, but at what cost? And what is that based on - just a calculator? You aren’t a machine and may need much more than that to keep ALL of your hormones functioning, manage stress levels and immune systems. You don’t need a huge deficit in calories to see results - fast doesn’t last. Are you really going to live on smoothies and teas forever? Sure, it may work in the short term, but you’ll have to go back to chewable food eventually and you’ll be still stuck trying to figure out what to eat and likely binge on everything you restricted, reversing all results. Eating one meal a day, or only within a certain time frame, is just a fancy way of doing a calorie deficit. If that works for your lifestyle and you like it, by all means, it’s your body - do it. But if you’re doing it but feeling hangry, thinking about food all the time, eating whatever you can in your eating window, then it’s just going to be another thing that fails you. Those who see success are in a calorie deficit and this is no better than doing just that. Stop spinning your wheels trying to figure out what’s best for you for an eating pattern that’s sustainable and healthy for YOU. If you want your car fixed, you see a mechanic - if you need your diet fixed, you see me.
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Processed ≠ unhealthy In fact, most foods we consume are processed. Steak - meat is cut apart and trimmed to get to the cut you bought Broccoli - cut from the stem, bagged and shipped Quinoa - dried, driven over to break apart, threshed and sifted Pistachios - picked, sorted, roasted, sorted and salted And even if it is further processed, it still contains energy and nutrients. Yes, some things are more energy dense than they are nutrient dense. So you still want to make sure you’re getting lots of nutrients with your energy, but food provides more than just nutrients and energy! So you can shop the inner aisles and still find nutrient rich, satisfying foods. This is just one of many things we cover in one-on-one nutrition coaching - how to know which foods are nutrient dense, without worrying about the fear mongering BS. What are your favorite processed foods? I’d really miss almond butter if I could no longer get it!
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New habits are hard. Growing out of old habits is even harder. Cheers to a new week and learning something new! I’m continuing to get better with my bed time routine, what about you?
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How do I feel more in control with all foods? Feeling out of control? Binging frequently on the weekends or at the end of the day? This may have more to do with restriction than it does your willpower. So what should you do? Put the foods in your pantry or fridge or freezer with a plan of what foods you’ll have it with and when. Finding a balanced way to include it on occasion may have you noticing that you haven’t had any of it in a while and you don’t want any anyways. Need more personal help with binge eating? This is one of the things we work on in my nutrition coaching programming. Click the link in my bio to schedule a free 15 minute session with me to learn more.
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How do I know if I’m full? Some people, through various reasons, aren’t able to tap into fullness as well. And we all need a little help being mindful - myself included! 1. Remove Distractions - no reading while eating! This is often something I say to my kids, but reading, watching your TV, scrolling, etc distract you from engaging in the tastes, sights and smells of what you’re eating. Your brain needs the knowledge just as much as your stomach! 2. Chew thoroughly - slow down! Mastication (chewing) is the first way that we break down the food. Some studies may suggest that chewing more may help support gut hormones and help one be more in touch with satiety as well (PMID: 26188140, 23181989) 3. Put the food down - focus on what’s in your mouth and not as much as what you’re going to eat next. Note the texture, flavors, temperature, and other things about the food - like where it came from! 4. Pause mid-way - take a pause to check in with your body about halfway through the meal. You can keep going if you are still hungry, this is just a good bookmark for helping you slow down. Tell me … what are you willing to add to your routine to try this out?
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You’ll mess up. We both know it, but what you may not know is that it’s part of the process. Failure = opportunity to learn. And I’m not holding you to perfection, just progression. If your coach is holding you to their idea of perfection then shaming you for not doing it, you need a new coach. Make the choices - good and bad - and let’s figure out if those are sustainable for your goals. Your health is waiting. Let’s go!
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Here’s your sign: If someone suggests any ONE ingredient, nutrient or food is the cause of all disease or obesity, they’re not on top of their research. 1. There is nuance to all nutrition. What is full of nutrients for one person may be harmful to another (see allergies). General guidelines can apply to all, but each individual’s reaction to those guidelines must be taken into consideration. So while vegetables are generally great for all people, some people may have a negative reaction to some of them and others may be allergic, as an example. 2. There is little consensus in nutrition research that can boil it down to one ingredient or nutrient in food that CAUSES a certain disease. There are some correlations, but correlation does not equal causation and those things need to be studied in depth more to prove a causal role. 3. Our body sees our food intake as a combination of ingredients and reacts to it based on our biology, genetics, environment, stress, and hormones. So to blame everything on one food or ingredient in a food is missing so many other variables that could be amplifying or mitigating a result. Unfollow anyone that suggests this. You don’t need that BS.
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I’m all about the blender and using up brown bananas! I even doubled this one (you may notice more bananas than 2 in the video) and it turned out great. Great for breakfast with protein, a snack, or dessert! #recipeontheblog #ontheblog #recipe #dietitianeats
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Motivation, shmotivation Many times I don’t want to work out. I know I’ll feel better. I know I’ll be stronger. But I don’t WANT TO. And then I do it because it’s part of my routine and it’s scheduled so there’s no excuse. You don’t need motivation. You just need a habit. Consistency = success
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Convenience salads can be a great addition to any diet. Just be aware of how much sugar is in that salad! Of course, you could always make your own, too, but not everyone has time for that nor is able!
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Swipe left to see some major blood value changes! I love this testimonial from my clients Steve and Janet as they were able to make changes even with challenges others might consider deal breakers - one is in a wheelchair and the other has chronic back pain. But they were able to run with recommendations like “cramming” in more veggies (they loved that one), eating more protein, changing routines to reduce unnecessary grazing and attempting an elimination diet to see if a food was increasing inflammation (and it was!). But did you see the triglyceride change?!?! And the HDL increase was higher than this individual had been able to achieve on their own. (All values shared with permission) I think they gave themselves years of life back by investing in their health now and I’m so proud of their success! What are you waiting for?
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If you want to be comfortable, then you won’t change. You have to be willing to accept some discomfort if you want to see the change in your life. Just like a butterfly - there is beauty in the discomfort, as hard as it is to see through sometimes. This applies to any area, not just nutrition. If we want more knowledge, sometimes we have to commit more time to schooling. If we want more patience, we have to dig deeper into why we’re inpatient. If we want more sleep, we have to put the phone down at night (I wrote this one for me). 😉 Does this resonate with you?
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It’s not just about dialing in the numbers. This would be like putting gas in a used car without checking the engine, what kind of gas it needs, how much gas it needs, what the oil looks like, etc. You can’t get a junky car running right until you check all the parts. Same with you. Not that you’re junky, but you need to inspect all the parts before you worry about JUST the gas being the key element for change. What do you need to work on? Mine is sleep quantity! 🥱
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It doesn’t have to be all green on St. Patrick’s Day, or any day! Taste the rainbow. Will you try this today or another day?
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And this goes for any other fad or habit that you plan on doing temporarily. Temporary change does not get you long term results. It’s like brushing your teeth all day long for several days and expecting the results to last all year without touching your teeth again. Do the things that you’ll stick with, for a life time. Here’s what’s best: 🚶🏻‍♀️Moving your body regularly 🫐Eating nourishing foods, most of the time 😴Getting adequate sleep 😫Managing stress appropriately 💧Drinking adequate water If you can’t do the above right, then a juice cleanse will never help you.
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This is always my favorite meme for today. Go to bed early! You’re at a higher risk tomorrow for heart attack, car accident, higher cortisol levels, more insulin resistance and more.
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An app or a meal plan doesn’t see you. I see you. I see you for who you are, not for what you have. I see you for what you’re trying to achieve and what you’re trying to work through. I see you as a beautiful creation that can achieve more with a better relationship with food and your body. I see you for you, not your weight, your diagnosis or your pain. And I want more for you. More love. More freedom. More food choices. More confidence. I’m open for 5 new clients who want to be seen. Click the link in my profile to set up a free introductory session.
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