Tag: food

A Spring Reset: Taking Inventory

Hannah Carlozzi

Times of transition often invite reflection. Spring cleaning and New Year’s resolutions are good examples of moments when we pause, take stock, and ask: What’s working? What’s not?

As we move into Spring, consider applying that same mindset to your health habits. If your routine doesn’t feel as effective as it once did, it may not be a lack of effort, but rather a mismatch between what you think should work and what is actually going to be effective for you today.

Start With Awareness

We all have blind spots when it comes to our own habits. Getting an outside perspective, whether from a trusted friend, family member, or a professional (like a registered dietitian) can offer valuable insight into patterns we may not notice ourselves.

Revisit the Foundations

Movement – are you starting from scratch or leveling up?

  • If you already walk regularly, could you add short jogging intervals to elevate your heart rate?
  • If you’re a avid runner, cross-training could build strength and support injury prevention.

Wherever you are, if you feel stuck or as if you have plateaued, think about where you can push yourself just a little more. Sometimes, feeling uncomfortable again is the path to progress.

Are you Prioritizing Sleep?

  • Has screen time crept into your evenings getting you to bed too late?
  • Would a “phone-free” boundary before bed be helpful?
  • Consider creating a wind-down routine to signal rest: tea, reading, journaling, or meditation are all great options.

Let’s Talk About Nutrition

The nutrition advice we come across on online, from coworkers, friends, fitness trainers, and sometimes medical professionals, is full of conflicting opinions and recommendations. It’s hard to know who to trust and what to follow.

My advice: simplify. The fundamentals are not flashy, but they are effective:

  • Eat regularly throughout the day – 3 meals and 1-3 snacks
  • Eat fruits and vegetables
  • Include whole grains
  • Prioritize lean proteins and seafood
  • Choose healthy fats like olive oil, nuts, seeds, and avocado
  • Flavor with herbs and spices
  • Limit processed foods and alcohol

It may not make headlines, but it works. If you feel like you are already doing all the right things and still feeling stuck, this is where taking an inventory can be helpful. While I’m not a big proponent of long-term tracking, it can be a useful short-term tool to bring awareness to things like protein and fiber intake, hydration, and unintentional overeating.

My Personal Experiment

I recently tracked my intake for a few days to see how closely I follow my own advice. A few interesting things came up:

  • Awareness changed behavior: knowing I was tracking made me pause before grabbing small, unplanned bites and nibbles.
  • Meals became less intuitive: I started building meals based on measurements instead of appetite (1/2 cup oats, 3 oz chicken…), which made eating a little less enjoyable.
  • Some habits were better than expected: I exceeded my goals for hydration and protein and came in where I expected for fiber.
  • Fat intake surprised me: between nuts, seeds, salmon, chicken thighs, cooking oils, and the occasional butter, my fat intake hovered around 40% of total calories which is higher than I’d like.

What I’m Taking With Me

What will I do with this data? It reminded me that the small nibbles when I’m not really hungry do add up. Although I prefer chicken thighs over chicken breasts, I will bring more focus to lean proteins, and I will limit nuts/seeds to a couple of servings per day. I will continue my good protein and water habits, and I am happy to go back to plating my meals based on appetite and what sounds good rather than measurements that are easy to log. 

Your Turn

What needs attention in your life? Whether it’s your eating habits, movement, or something else, a reset doesn’t require a complete overhaul. Often, small, thoughtful adjustments can move the needle. If you’d like support in taking that next step, I’m always here to help — feel free to reach out.

The Case for Breakfast: Why It Matters and How to Make It Work for You

Hannah Carlozzi

You’ve probably heard that eating breakfast is important. Phrases like “breakfast is the most important meal of the day” or “eat breakfast like a king, lunch like a prince, and dinner like a pauper” are familiar to many of us. Breakfast quite literally breaks our overnight fast – but what if you wake up with no appetite, or even feel queasy at the thought of food?

For those of us who are striving to listen to our body’s hunger and fullness cues, this can be confusing and frustrating. Should we eat when we’re not hungry? As with so many things, my answer to that question is: it depends.

Let’s take a look at why breakfast matters, what often gets in the way, and some realistic ways to make it work if that’s a goal of yours.

Why Breakfast Matters

Energy & focus: After 12-ish hours without food, breakfast refuels your body and brain, helping you start your day with strength and clarity.
Appetite regulation: Eating something in the morning signals your body to wake up its hunger and fullness hormones. Because these hormones are naturally low when you first get up, it’s common not to feel hungry right away, but even a small breakfast can help set up steadier appetite patterns and reduce the urge to overeat later on.
Digestive health: Breakfast stimulates the digestive system and can support regular bowel movements.
Nutrient boost: Common breakfast foods like fruit, berries, oats, yogurt, nuts, and eggs, are naturally rich in nutrients that support long-term health.

Why Is Breakfast a Challenge?

Even with these known benefits, so many of us struggle with eating breakfast. Here are some common reason why:

Late Dinner/Late Night Snacking: eating late at night can impact hunger the next morning. Making a shift to eating more earlier in the day can really help.
Coffee: That first cup can mask hunger cues. If possible, wait a little longer before drinking coffee to see if your appetite will awaken.
Busy mornings: When you’re focused on kids, schedules, and rushing out the door, it’s easy to miss hunger signals, and finding time for mindful eating and connecting with your appetite can be a challenge.
Digestive discomfort: Constipation or bloating can leave little room for breakfast. Supporting gut health may help appetite return.

Simple Ways to Make Breakfast Happen

Start small: Even a light snack can train your body to get used to eating earlier. Over time, appetite-regulating hormones often adjust.
Keep it simple: Plan easy, grab-and-go options like yogurt with berries, cereal with milk and fruit, a hard-boiled egg with toast, or overnight oats.
Think portable: Smoothies, energy bites, or a piece of fruit with a handful of nuts are perfect for mornings on the move.
Rework your routine: If mornings feel too rushed, prep the night before or consider a later “breakfast” (like a mid-morning snack) as a stepping stone.

Breakfast doesn’t need to be big or complicated to be beneficial. What matters most is finding a rhythm that supports your energy, digestion, and overall well-being. If mornings are tough, experiment with small, simple changes. You may find that your appetite, energy, and focus all improve when you start your day with fuel.

If eating breakfast is just not doable for you, make an effort to play close attention to when your hunger begins to stir. You may need to look for other hunger cues than a grumbling stomach. This could be having a hard time focusing, feeling lightheaded or irritable, or having more frequent thoughts about food. Make sure to eat when you notice those cues, even if it doesn’t seems like the traditional breakfast or lunch time. Meeting with a dietitian to look at your meal patterns and to ensure that you are meeting your nutritional needs if you are skipping a meal can be helpful.

For more information on assessing your hunger, make sure to read this and check out some of my favorite easy breakfast ideas!

Finding Food Freedom

Hannah Carlozzi

For many people who struggle with food, the difficulty goes beyond just nutrition. In fact, they often have an impressive knowledge of what constitutes a healthy diet. Instead, it is a fear of losing control. They might “eat clean” all week only to find themselves overeating on the weekend or make the declaration that they “can’t keep that food in the house or they will eat it all”. Making some foods off-limits (=restriction) can lead to certain foods holding an almost magical power, where just one bite is sure to lead to out of control eating. When food rules dominate, even a small deviation, like a bite of a “forbidden” food, can trigger an overwhelming sense of failure, often leading to loss of control and overeating. The very rules meant to maintain control become the reason control is lost.

But what if the solution isn’t more rules or stronger willpower? What if the key to breaking free lies in a concept called disenchantment?

The Power of Gradual Exposure

One approach to breaking the binge/restrict cycle is gradual exposure, a method often used in pain management and behavioral therapy. Just as someone with chronic pain might slowly reintroduce movements they fear, those struggling with food fears can systematically reintroduce their “trigger foods.”

The process begins with identifying which foods trigger a sense of loss of control. These can vary widely. Some fear carb-heavy foods like bread and pasta, while others struggle with sweets or snack foods. Once identified, the foods are ranked from least to most challenging, and gradual exposure begins with the least intimidating option.

For example, if chocolate is a trigger food, the first step may be eating a “fun sized” chocolate bar in a structured, mindful setting. Over time, the experience of eating that food normalizes, and the urgency to overconsume diminishes. When you know the food is always available, the need to “get it all in now” fades.

The Role of Disenchantment

Disenchantment is the process of stripping away the emotional and psychological power of food. Often, foods we binge on aren’t just about taste – they hold an allure, a sense of indulgence, or a promise of comfort. When we put foods on pedestals, they become irresistible. But what happens when we take a step back and view them objectively?

A key part of disenchantment is engaging all the senses and questioning long-held beliefs about a food’s value. What does the food actually taste like? How does it feel in your mouth? Does it bring as much satisfaction as you imagined? Does it continue to taste amazing after a few bites? Many find that once they slow down and experience a food with full awareness, it loses its “forbidden” appeal.

All Foods Fit, Even Trigger Foods

A common fear with reintroducing trigger foods is weight gain. However, incorporating these foods in a way that fits within overall intake can be a game-changer. For example, swapping your usual snack for a portion of a feared food or reducing the size of your meal to make room for it, can be a useful tool for a period of time. It can help build trust in your ability to include these foods without spiraling into overeating.

Over time, as disenchantment takes hold, the foods that once seemed irresistible lose their magic. The urgency to overeat fades, and is replaced by a more neutral relationship with food. When nothing is off-limits, the need to rebel against restriction disappears.

The Path to Food Freedom

Breaking free from the cycle of restriction and overeating isn’t about more control, it is about less. By gradually exposing yourself to feared foods and removing them from their pedestal through disenchantment, you can regain a sense of balance and trust in your eating. Food becomes just food, and the fear of losing control diminishes. It can, however, be helpful to work through this with a therapist or a Registered Dietitian.

The journey isn’t always linear, and setbacks are normal. But with patience and practice, the grip of food rules loosens, making way for a more peaceful and intuitive approach to eating. And when food loses its power, true freedom begins.

Summertime!

Hannah Carlozzi

5 Tips For Keeping Meals Easy and Stress-free This Summer

Summer is just around the corner. As the days grow longer and the temperatures rise, summer brings with it a unique set of challenges and opportunities, especially when it comes to feeding your family. From impromptu picnics to backyard barbecues, summer meals are all about embracing the season’s bounty and making the most of the warm weather. In this post, we’ll explore some tips and tricks for parents to set yourselves up for success with meals during the summer months.

  1. Embrace Flexibility
    Summer schedules can be unpredictable, with last-minute plans and spontaneous adventures. Embrace flexibility when it comes to meal planning and be prepared to adjust your menu accordingly. Keep a stock of pantry staples and versatile ingredients on hand for quick and easy meals that can be thrown together in a pinch. 
  1. Make Mealtime a Family Affair
    As kids find themselves with extra time on their hands, this is the perfect time to get them cooking by implementing a weekly dinner-night. If your children are too young to be responsible for a full meal, get them involved in meal preparation. Assign them age-appropriate tasks, such as washing and chopping vegetables, stirring a dressing, or setting the table. Not only will this help lighten your load in the kitchen, but it will teach your children life-long cooking skills. 
  1. Packable Picnic Meals
    Take advantage of the sunny weather by planning picnics and outdoor outings with the family. Packable picnic meals are perfect to enjoy on the go and can be customized to suit everyone’s tastes. Think sandwiches, pasta salads, and fruit packed in reusable containers. Leftover grilled chicken and vegetables can be repurposed for wraps or filling salads, and kids can get involved in the meal planning process by choosing their favorite snacks and treats to bring along.
  1. Fire Up the Grill
    Summer wouldn’t be complete without firing up the grill. Grilling lends a delicious smoky flavor to your food and saves on pots and pans and dishes. From burgers and hot dogs to grilled veggies and seafood, there’s something for everyone to enjoy. Skewers of veggies like zucchini, eggplant, and tomatoes, and peppers are a great way to take advantage of seasonal produce.
  1. Stay Hydrated
    Staying hydrated is essential during the hot summer months, especially when spending time outdoors. Keep your family cool and refreshed with homemade drinks like fruit-infused water, iced tea, or fruit smoothies. Get creative with flavor combinations using fresh herbs, citrus fruits, and berries. Plain seltzer can be spruced up with a splash of fruit juice and a squeeze of lime and made festive served in a large glass with crushed ice. Offering fruits and vegetables with a high water content like cucumber, watermelon, strawberries, and pineapple, is another delicious and refreshing way to stay hydrated. 

With a little planning and creativity, summer meals can be both easy, versatile and delicious. Embrace the season’s bounty, experiment with new recipes, and make mealtime a fun and enjoyable experience for the whole family. Whether you’re firing up the grill for a backyard barbecue or packing a picnic for a day at the beach, summer meals are all about making memories that will last a lifetime. So go ahead, soak up the sun, and savor every bite of the delicious meals that summer has to offer!

Are You Stuck in a Food Rut?

Hannah Carlozzi

Why Variety is Key in Feeding Kids

Do you find yourself sending your kids off to school with the same lunch in their backpack every single day? Having had the same breakfast as usual, and with a rotation of only a handful of dinners to look forward to? If that’s the case, you might find yourself stuck in a food rut!

In the hustle and bustle of daily life, it’s easy for parents to fall into a routine of serving the same few meals to their kids. After all, once you’ve identified meals that they will actually eat, it is understandable that those become go-to. However, variety is essential. It allows us to explore new flavors and textures and ensures that we are getting a diverse array of nutrients. Here are 5 tips to promote variety when feeding kids:

  1. Rotate Within Each Food Group

Aim to include 4-5 food groups in each meal and 2-3 for snacks (the food groups are fruits, vegetables, grains, proteins, and dairy products). Each food group provides an array of essential nutrients that support growth, development, and overall health, and there are numerous options to choose from within each group. Offering a diverse assortment exposes children to a wide range of flavors, textures, and nutrients. It also prevents monotony and boredom with repeated meals and can help keep children interested and engaged.

For example, if your little one enjoys rice, try experimenting with couscous or quinoa. If yogurt is usually available, try cottage cheese or kefir. If your preschooler asks for sliced apples every day for snack, explore different varieties of apples. It is a great idea to take advantage of seasonal produce to add variety to your meals throughout the year. Using fresh fruits and vegetables that are in season can help create vibrant and flavorful dishes.

2. Change It Up

Get creative with how you prepare and present meals. For example, if you know your child enjoys mashed potatoes, serve them roasted next time. You can try out different cooking methods and experiment with grilling, roasting, steaming, sautéing, braising, or baking to bring out different flavors and textures in your ingredients.

3. Don’t Serve The Same Thing Twice

Do a quick scan as you plan meals, whether it is the day before or a few days out, and make an effort to plan meals with variation. Try basing dinner on a different main component every night of the week. For example, Monday: chicken, Tuesday: pork, Wednesday: vegetarian, Thursday: fish, Friday: beef, etc. You could also choose a different cuisine every evening. For example, Monday: Italian, Tuesday: Mexican (hello Taco Tuesday!), Wednesday: Thai, Thursday: Greek, etc. The same also works for breakfast; Monday: toast with eggs, Tuesday: yogurt parfait, Wednesday: cereal with fruit, Thursday: smoothie, Friday: pancakes, etc.

4. Try A New Recipe

Commit yourself to trying a new recipe on a regular basis. This may be once a week, twice a month or whatever your schedule and bandwidth allows for. Get inspiration from cookbooks, food magazines, and online food blogs. Experiment with recipes from different sources and adapt them to suit your taste preferences and cooking style. Recruit your children to help browse for recipes. When they are invested in the selection and cooking process, they are often more interested in trying it. Better yet, let the kids select and prepare the meal as much as their age and ability allows.

5. Keep Track of Favorites

Keep a running list of fan favorites from those new dishes. It is hard to please everyone, but once in a while you will come across a meal that everyone digs into happily, and you are going to want to remember that one! I keep a simple list in the notes section on my phone, and I will put that meal on the menu regularly though not often enough for everyone to get tired of it.

Adding variety to your meals takes some effort, but once you are in that mindset, even these steps become routine. To summarize, make sure you are regularly rotating through each food group instead of relying on the same few items, experiment with different ways of preparing or serving familiar foods, add variety by serving something different every day of the week, and make a commitment to regularly try new recipes. Happy cooking!

Five Tips for Creating Mealtime Peace

Hannah Carlozzi

We’ve all been there… At the end of a busy day, we are scrambling to put a nutritious meal on the table, and instead of thanking us, our kids are turning up their noses! Whining and complaining ensues, and you end up making them something else to keep the peace and prevent them from going to bed hungry.

Sound familiar? Busy families often find themselves facing numerous barriers when it comes to enjoying meals together. Between hectic schedules, picky eaters, and conflicting preferences, mealtime can easily become a source of stress rather than a moment of connection. Here are 5 tips for ending the chaos and creating mealtime peace:

  1. Establish A Routine

Kids thrive on predictability. Having routine meals and snacks helps regulate their hunger and fullness cues by ensuring that they work up an appetite between meals while never becoming famished. In addition, children find it reassuring to know exactly when the next eating opportunity will be. 

  1. Serve Family Style

Put everything out on the table (bowls, pots, pans, and dishes), pass them around and let everyone choose what they would like. 

  1. Considerate Without Catering

Plan meals that you enjoy, but keep your children’s preferences in mind. If you are making a mixed dish, perhaps leave part of it deconstructed so your child can choose which components they’d like. Have at least one food on the table that you know your child will enjoy. This may be plain rice, pasta, bread, fruit, etc.   

  1. No Pressure

Pressuring kids to try new foods will often backfire and lead to resistance rather than acceptance. Asking them to try ‘one bite’ or ‘eat their vegetables before they can have dessert’ may lead to power struggles and decreased autonomy for the child as well as put the dessert foods on a pedestal. Instead, model what balanced eating may look like and have a neutral approach to their choices from the foods you have provided.  

  1. Create A Positive Environment

The dinner table can be a warm and fun space where children feel nurtured and nourished, but only if the atmosphere is positive and supportive. Mealtime is not the time to nit pick and complain about your child’s eating. Instead, keep conversation on other topics and enjoy each other’s company.