This page is here to inform you of anything related to nutrition, health, and overall well being. I am on a mission to help the world feel better!
I am a certified nutrition and health coach. I studied at the Institute for Integrative Nutrition through the SUNY institute in NY. I am the sole proprietor for my business, True Way Nutrition. My goal is to work with clients who want to make a lifestyle change. Whatever your nutrition or health goal is, I am here to support you with advice and encouragement. Working together will be the first step towards your lifestyle goals. I have a vision for a healthier America and it starts with one client at a time.
Mission: To inform people of sound health advice, encourage and motivate healthy living and help people be as healthy as they can be.
This is always helpful to be in tune with but even more so during this time where we are stuck at home. Are you emotionally eating or actually hungry?
Read this blog to learn the difference between emotional eating or eating out of true physical hunger and how to judge which one you are experiencing.
Total Nutrition Technology
Be one of the first members to join our TNT Wellness Group! TNT created this group as an interactive wellness platform for our community and fellow wellness industry professionals to keep Charlotte and beyond healthy. You will find nutrition, health and workout tips, amazing recipes, live yoga, meditation, and workout sessions! We strive to be a leader in our community and bring optimal wellness to others. 👉 https://www.facebook.com/groups/tntwellnessgroup/?ref=share
Supercook is a great site where you input ingredients/food items you have at home to create recipes for you!
During this time, I know we all need to get a little creative with the food we have in our homes. Happy cooking!
Supercook is a recipe search engine that lets you search by ingredients you have at home. Find thousands of recipes you can make right now with the ingredients you have available at home.
Many are getting take out during the COVID 19 crisis. Below is a nice guide explaining if it is safe to do so!
Just because your gym is closed doesn’t mean you can’t stay active! Take a look at these great FREE ways to stay active. So glad companies are offering these
While COVID - 19 (aka the coronavirus) has gyms across the nation officially closing, you can still get in mood-boosting, energy-shifting exercise right at home - FOR FREE. Many of your favorite influencers and trainers are taking to Instagram and YouTube to post workouts to help you stay active dur
These are the food staples you should stock during social distancing and self-quarantining to stay healthy and on track! Fruits and Veggies: While
Here is some great information to boost your immune system. It certainly is something to always focus on; however, during this fragile time of a world health pandamic, we should focus on it even more!
Trying everything in your power to avoid getting sick this season? I know we sure are! Cold and flu season is in full effect and while washing your hands
National Eating Disorder Week!
Not all eating disorders are “traditional” ED’s. Food restruction can also stem from infections causing inflammation in our brains. This can cause a slew of symptoms such as OCD, fear of swallowing/choking and food sensory issues.
Took 45 minutes from chop to washing dishes. I’ll be prepping the meat later today. Meal prepping can be daunting but I promise it doesn’t have to take long. 45 minutes now saves me a LOT of time and energy on the weeknights.
Once you get in a groove, it takes no time. I had two pots going, the oven rotating broccoli then roasted peppers and eggs cooking in a hard boiled egg maker. How do you meal prep?
#Ididnothavewinethismorning😜 #mealprephacks #prepnowsavetimelater #lentilsarealittleovercooked🙃
🤯Food Rules hold us prisoners in our own mind and body.
😭Food rules deceive us in believing we aren’t good enough.
😒Food Rules rob us of enjoyment at times
‼️Food Rules create good and bad foods
💔Food Rules create a false narrative about ourselves and how if we “only follow xyz” then I’ll achieve the perfect body
Food should not be labeled as good or bad
Food Rules are not sustainable or healthy!
🍝Instead of Food Rules, learn to be fluid with your food intake. Some days you may eat more than others, maybe a heavier carb day...so what!!!
✅Practice checks and balances instead-LISTEN to your body!
❤️When you start “giving in,” you actually start being way more balanced (mentally and physically).
I love Munk Packs for snacks or a quick on the go breakfast! They come in a few flavors and can be found on Amazon and the Gluten Free section of grocery stores.
Let’s talk yogurt! Yogurt can be a very healthy snack but it can also be a very unhealthy one!
When looking for yogurts, look for ones with a high protein count such as Icelandic or Greek yogurt. Full fat is not unhealthy, but if you’re watching our waistline and allocating fats elsewhere throughout the day, no/low fat is a better option.
Yogurts can be sugar bombs or low/no sugar filled with artificial sweeteners (that’s a topic for another day)! There are naturally occurring sugars already (totally fine and healthy) but adding any form of ADDED sugar to the yogurt is what you want to be mindful of.
My recommendation for clients include:
Siggi, Plain Greek Yogurt (any brand is fine), YQ (yoplait) plain yogurt, Fage Tru Blend, Wallaby Organics, Maple Hill, Chobani leas sugar Greek yogurt.
A trick to reduce sugar content is to mix your flavored yogurt with plain yogurt. This is helpful if you’re transitioning your taste buds to a plain flavor. Slowly add less flavored yogurt as your tastebuds desensitize to sugar.
It’s kind of hard to take a tv personality star (and no I don’t care that you have a Dr. in front of your name) seriously when his beliefs and opinions about health and weight loss constantly change based on the latest trend. And not to mention, being on numerous tv platforms (networks, commercials, shows, news programs, morning shows) only furthers my suspicion that an agenda is there and big $$ from sponsors.
Sorry not buying your “the latest and greatest” claim that science magically discovered...
Don’t believe the hypes that you are fed from social media or tv about health, wellness and nutrition that are suddenly the next best thing since sliced bread.
Finally! It is about time they release the new food label. It kept getting pushed back (for years!) but looks like it will finally change this year!
The new label will contain larger, bolder lettering, and it will list more nutrients.
To achieve “total wellness,” start with a realistic approach vs. “all or nothing resolution-type goals.” Set up for success by focusing in 5 key areas
As we start the new year, there will be many who have health and wellness resolutions. Instead of jumping out of the gate full force, remember to make SMART goals and ease into it. The likelihood of someone maintaining their goal long term is pretty low if the bar is set too high.
For instance, if you say I’m going to drink 60 ounces of water everyday and have barely been getting 10 ounces in, the likelihood of you starting at 60 today and continuing that is pretty slim. Start by adding 6 ounces today and maintain that for a week or two. Then add another 6 ounces, maintain that for a few weeks.
SMART goals! Remember to be intentional and specific about your goal setting. You will be more likely to make the change long term when setting goals this way.
PSA! It’s not just yeti cups, but all cups that have suctions, plastic pieces, lids etc... “No spill” cups, particularly kid’s/toddler cups, have many parts to it that can harbor bacteria and gunk!
This video is not just for Yeti cup owners. This could be pertinent for any cup with a...
Another good recall:
The USDA says Missa Bay of Swedesboro, New Jersey, is recalling over 75,000 pounds of salad products that contain meat or poultry because the lettuce may be contaminated with E. coli. The salads were sold at Target, Aldi, Walmart and other stores.
Sadly most sports (at all levels from HS to professional) lack nutrition guidance and support. Nutrition is one of the main components for sustaining athletic performance yet so many are eating extremely poorly. Many of whom who suffer from eating disorders and others who fuel with complete garbage. Imagine the rise in performance and better health for athletes if they consumed to their energy availability (EA).
I strongly believe that nutrition should be apart of all athletes training. And to have professionals in the nutrition field to assist those suffering from eating disorders.
This lack of education and awareness of what to do to help athletes is problematic. And it’s an issue that’s gone on for too long.
For all of you that shop at Aldi
Frozen mixed berries and raspberries sold at Aldi were recalled due to a potential contamination of Hepatitis A.
I’ll just leave this right here.
I had a friend ask my opinion on cleanses/Detox Diets to jump start a "healthier lifestyle"- I am not the master on "Detoxing" by any means, but I do know some about it.
First and foremost we need to understand that the dose is the poison. Scientists have come up with a scale called the LD50 (lethal dose 50) which states that if 100 people ingest something and 50 people die (50%) then that is a toxic level.
Anything at a high enough dose will kill you, even healthy things like water. Consider an apple vs sodium thiopental used in lethal injections; would you guess the seeds in an apple have roughly the same toxicity level? The amygdalin in apple seeds and sodium thiopental both become toxic at 1,000 mg/kg of body weight. However, there is so little amygdalin in the seeds that you would have to eat a whole lot to be at risk.
So this begs the question, are you doing it to "detox" or because you are really just looking for an easier way to lose weight?
Most "cleanses" are nothing more than a starvation diet which will ultimately throw your body into starvation/preservation mode. Your body will then strip lean body mass as a fuel source, as we are mapped genetically for survival. The more muscle you have, the more calories you need to consume to hold onto that muscle. If the body isn't getting fed the proper nutrients to maintain it, it will strip away anything and everything that it doesn't see as a necessity for survival. It will always choose muscle over fat. Case and point, if you break a leg and it is put in a cast, 6 weeks later and the muscle is withered. Use it or lose it.
Real world testing-
I had a client once upon a time that was dead set on losing some quick weight and doing a cleanse. I strongly advised against it, be she did it anyway. I took her body fat via caliper pinch test before she started her first "cleanse". A short while later she had lost 15 pounds, we took her body fat again and the caliper pinches were EXACTLY the same! Not a single millimeter drop from fat pinched.
She lost 15 pounds of muscle and this ultimately slowed her metabolism down. She said she felt horrible and had no energy. Remember, muscle lost will make daily tasks more difficult. This loss in muscle then makes it much more difficult to hit and maintain your fitness goals as she (and others that do this) will likely rebound all of that weight lost in additional fat.
Our bodies are resilient and self cleansing, provided that we are eating plenty of fresh fruits and vegetables, whole grains, healthy fats and lean proteins. God gave us our liver, kidneys, lungs, colon and other organs to assure toxicity in the blood stream is limited and the waste is eliminated. I recommend the 80/20 approach to dieting. 80% should be quality whole foods and 20% can be more relaxed. If we are moderate in our consumption of artificial sweeteners, colorings and more, your body will naturally cleanse itself.
Negativity will bring you down! Positive self talk and a positive attitude is crucial in reaching whatever goal you are trying to achieve.
Fad diets aren’t always the answer to long term health!
A cardiologist once said 53% of his heart attack patients were on the Keto diet.
*I DO understand a true keto diet highly monitored by professionals is beneficial for certain medical conditions.
Doctors worry that fad diets like keto might worsen an increasingly common condition known as nonalcoholic fatty liver disease.
Probiotics are popping up in popular bars and drinks. But are you really benefiting?🧐
Generally, you’ll find products marketed as “good for gut health” or “regularity.” It’s true to a degree, but the likelihood that the few probiotic strains in it are actually benefiting your immediate need is low. ❌
Our microbiome is changing daily based on what we eat, stress, medications and other environmental factors. Each of us need a different strain, genus or species depending on our microbiome need at any given time. So grabbing a product because it’s creatively marketed for us to help our gut (or otherwise) is foolish. Our bodies know how to self regulate (including our microbiome) if we fuel and treat it appropriately! 🦠🔬
Strive to eat foods that have naturally occurring pre and probiotics such as green leafy veggies, bananas, blueberries, fermented foods and dairy! 🥦🍌🥗
If you suspect a microbiome concern such as leaky gut, SIBO or dysbosis, meet with a professional who knows how to properly diagnosis and heal it! There are times a probiotic supplement is beneficial! Gut testing can be very helpful in determining this! Contact me today if you’d like to know how your microbiome is functioning or guidance on probiotic supplements.💊🔎
It’s that time of year again...back to school! 🎒This also means back to packing lunches. I encourage you to get your children to help pack their lunch the night before.
Studies show if your child(ren) are involved with planning and prepping meals, they are more likely to eat it and have a healthy relationship with food and their body. (Think confidence, pride, sense of ownership, awareness of their bodies, their tastebuds and hunger)
Tips for getting your child(ren) involved:
📝Make the grocery list together
🛒 Grocery shop together and have the children find the food in the store with you
🍓Maje a game out of packing lunches:
i.e.: pack 1 piece of fruit, 1 veggie a different color than the fruit color, a protein source different than the other day, a grain you eat with a spoon...
🥣Have them assemble the food and put the food in containers/ziplock bags
🥕Organize “baskets” (or sections) in your pantry and fridge by fruit, veggies, protein, dairy, grains, snacks and have your child(ren) grab 1 item from each “basket”
Happy 2019-2020 School Year!
Could not agree with this more! WW has taken it way too far targeting kids now! Why are you encouraging children to diet? Why are you labeling food as good or bad? So many questions!
This obsession with food by tracking and labeling it can manifest itself into an unhealthy relationship with food (hello eating disorder!) at such an impressionable age!
I hope the immense backlash WW is receiving will reverse their decision to keep this app targeting children!
The @ww @kurbohealth company is not here for kids health it’s here for $$$. Morally I don’t agree with any program that centers #weightloss as the desired and expected outcome, but it’s not just that. Traffic light systems police individual foods without consideration of child’s growth needs, food allergies, or personal interests. Traffic light systems teach food fear and shame for the usual suspects— can’t enjoy a donut on the weekend — Red Light! Because you ran out of “points” having cream cheese with your veggies. Still, further... why are almonds, skinless chicken and 1% milk “yellow lights”— these food nourish kids! Why are 2% milk, whole milk, and baked beans red lights?” Why is my “motivation” from a quiz a sweating raspberry on a treadmill chasing a carrot? This is not the foundation for #bodykindness #intuitiveeating division of responsibility or any sort of healthy relationship to food and our bodies. Adults need to seriously consider what we hope for our next generation. Helping pros need to speak out more, especially when it comes to supporting improving health habits through positive modeling and conversations at home. Kids need us to teach them that healthy eating patterns are part of what we do as a family and that includes a variety of yummy foods. It includes sleep, water, activity, socializing and fun times bonding with people we care about. It includes pizza, ice cream, donuts and cake as part of life. The health goals we have for skinny kids and fat kids should be the same because they are all children, innocent and worthy of love, compassion, kindness, and encouragement in self care at all sizes. Let’s stop shaming kids and let make the world a safer place for kids of all sizes. #parenting #family #familygoals #healthyeating #food #kids #kidshealth
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Who I am
I graduated Elon University in 2006 with a BA in Education. I taught 8th grade for three years but changed careers shortly thereafter. I studied at the Institute for Integrative Nutrition through the SUNY institute in NY where I received my Integrative Health Nutrition Coach Certification in 2011. In 2017, I received my Master Nutritionist Certification at Trinity School of Health.
I was a sole proprietor for 5 years working one-on-one with clients as well as doing workshops for the local community we lived in at the time. I now work for Total Nutrition Technology (TNT). We are a company that focuses on optimizing one’s health whatever his or her goal may be (weight loss, sports performance, weight gain, family nutrition...). TNT has been in business for over 25 years helping clients with his or her health as a lifestyle change. We offer metabolic testing, food sensitivity testing, DNA testing (how your body metabolizes proteins, carbs, fats and responds to exercise), and micronutrient testing. We take nutrition to the next level to offer customize nutrition plans, one-on-one coaching and personalized service. I have a vision for a healthier America and it starts with one client at a time. This page is here to provide you excellent health and wellness advice, the latest studies and encouragement.
To your health!
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