One Bite At A Time

Welcome to my blog “One Bite At A Time”. Whatever your reason for stopping by my site and exploring, change needs to happen slowly. We have all heard the expression to take it “one step at a time”. We may even take two steps forward, one step back. This is true of eating too!

Often times when people think of changing eating or exercise habits, they do it all at once. For example, they go from one way of eating to a new way of eating overnight. It becomes an all or nothing type mentality which eventually backfires with eating and can cause injury/burnout with exercise. I try and remind people that long term success happens when you take it slowly.

My blog “One Bite At A Time” stems from this concept. My hope is to write about real, practical wellness tips. These may range from new food products, cooking ideas, intuitive eating concepts, medical nutrition therapy and more! It will be  a blend of topic areas that hopefully touch on a variety of needs but yet tie into my central theme/approach with eating.

Happy Reading,



Look for blog entries coming soon!

Giving Thanks to Your Body this Thanksgiving

Posted by on Nov 29, 2016 in all | 0 comments

Thanksgiving is a time that we give thanks for things in our lives that make us truly thankful. For this holiday of gratitude, remember to thank your body. Thank your body for where it has been, where it is now and where it will be. Too often, people do the exact opposite of thanking their body. They beat it up physically by not moving it, not feeding it energizing and nutritious foods, or not getting enough sleep. They beat it up mentally with disparaging comments about the way their body looks. Make this the year to give thanks to your body. You will be thankful you did! Gratitude for your body starts with being thankful for the basic functioning that your body does every day with out you even telling it. Pumping blood, breathing, thinking, healing from cuts or bruises, etc. It is easy to take for granted all our bodies do for us because they are always there. Only when something goes wrong with our body do we appreciate it. So thank it for its most basic functioning. Then move on to thanking individual body parts. For example, thank your arms for helping you carry and lift things, write, hug. Thank your legs for carrying you places. Thank your belly for carrying children. In today’s society, people are used to beating up individual body parts. “My arms are too flabby”. “I hate the cellulite on my legs”. “I wish I didn’t have a muffin top”. Try and find something that you are thankful for when it comes to your body. If your body works, this in itself is worthy of gratitude. If you are thankful for your body you will want to take care of it and practice better self-care. Taking care of it means getting enough sleep, moving it regularly and fueling it the way you prefer to be fueled. Take some time this Thanksgiving season to thank your body for being there for you, for grounding you and keeping you safe. Think about how you want to show your body this thanks. You can tell your body thank you. You can also act on this gratitude and work towards taking care of it this Thanksgiving and...

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DIY Popsicles

Posted by on Jul 21, 2014 in all | 0 comments

DIY Popsicles

Summer is in full swing and as the temperatures climb, so do our cravings for a sweet and cooling treat. Home-made popsicles are a delicious and healthier option than most of the store bought varieties. It is also an easy and fun DIY to do with the kiddies. In the test kitchen, our professional taste-testers put five fruity popsicle recipes to the test. The first was a frozen-yogurt treat. By blending together frozen strawberries, plain Greek yogurt, and honey to taste, we created a base for delicious and creamy popsicles. Not a honey fan? No problem! Substitute plain Greek yogurt with a vanilla flavored version for added sweetness. The following three trial recipes were inspired by the rectangular frozen popsicles kids seem to go goo-goo over in the heat of summer months. For the first, we simply combined frozen strawberries and honey to taste (omitting the yogurt from the previous recipe). The second used the same idea but substituted fresh cut watermelon for the frozen strawberries. A third and final recipe used both watermelon and strawberry (plus an optional dash of lime juice)—Hawaiian punch, anyone? If you’re short on time, nothing is simpler than store bought lemonade poured into one of the neat molds below. We used Simply Lemonade and were deliciously rewarded. When life gives you lemons, make popsicles! As far as molds are concerned, ice trays or Dixie cups paired with popsicle sticks are more than efficient. However, upon finding these two fun molds online…who could say no? The first yields ring-pop-esque frozen treats that your tiny princesses can parade around the house. The second, Zipzicles, are featured in the picture above and they allow you to make your own freezy pops. They are reusable and their website even boasts a free recipe index full of both simple and sophisticated treats. If you only have time to try one recipe, make it the berry yogurt version. Our taste-testers went wild for its great flavor. Don’t forget to capture your recreations and post them on Annapolis Nutrition on Facebook. Frozen Berry Pops (adapted from “The Family Cooks” by Laurie David) 1 pound frozen strawberries 1/2 cup honey or maple syrup 1/2 teaspoon salt 1 cup plain Greek yogurt Combine the fruit, honey, and salt in a food processor or blender. Then add yogurt and blend until smooth. Put in popsicle molds and freeze....

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New Year’s Resolution, Anyone?

Posted by on Dec 30, 2013 in all | 0 comments

It is that time of year again. You may be thinking of how 2013 went for you and what you hope to accomplish in 2014. It is the time for reflection and fresh beginnings. One of the top New Year’s resolutions is weight loss – whether it be to go on a particular diet, avoid white flours, eat only organic, eat “healthy”, you have the goal in mind to lose weight. If that was your resolution last year, how did you do? If you are like most people, you did not accomplish your resolution. Looking back, what went wrong? What stopped you from reaching your goals? One of the major problems I see is that people are too black and white with their attitude towards eating. They are either being really “good” with eating, or are really off their plan and are being “bad”. When someone is being “good”, they are making the best food choices for their particular eating plan and they are super conscious about how and what they are eating. When someone is being “bad”, they may have eaten one food item that was not on their plan, and then they feel they “blew it” so they might as well keep going and then the eating becomes out of control and they start eating everything and anything. Then they get that out of their system, and go back to being “good”. It is a viscous cycle, and is very common. I recommend trying to aim for a grey attitude with eating. Eating is not black and white, it needs to be flexible, fluid and well, grey. So perhaps your resolution this year can be to cut yourself some slack and try to develop an eating pattern that is flexible and intuitive. This means, stop setting unrealistic, unattainable goals. Stop overeating and binge drinking on New Year’sEve (or any Sunday night) because the next day is the beginning of your new diet or of being “good”. Make small changes toward being grey with eating. This starts with ditching the dream that there is a diet out there that will work for you. It starts with examining your thoughts about different foods and any unspoken rules you may have about eating. It also begins with being aware of your behaviors with food – do you plan your meals and snacks? Do you eat 2 servings of fruits/veggies at each meal? Do you eat without distraction? Do you reward yourself with food?  Do an honest evaluation and pick one component of eating to change on New Year’s, not a complete overhaul of your eating. After you have successfully accomplished that one goal, you can set up another one. So the focus is not setting a resolution for weight loss, but yet to improve a specific component of your eating or your relationship with eating and food.  This in the end may lead to weight loss, but it will definitely lead to sustainable, year long (even life long) positive...

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Thanksgiving Full?!

Posted by on Nov 24, 2013 in all | 0 comments

Just a few more days until Thanksgiving! Thanksgiving is a favorite holiday for many. It is a time to reflect. It is a time to spend with family and friends. It is a time for good football. It is a time for GOOD FOOD! If you are one of my clients, or you have done any hunger work, you also think of Thanksgiving when thinking about your levels of hunger and fullness through out the year. The hunger scale rates hunger and fullness levels on a scale of 1-10. Famished, low blood sugar is #1 on the scale and “Thanksgiving Full” is #10 on the scale. The in between numbers are described with different levels of hunger and satiety. Everyone always chuckles when they read #10, they can relate. Most people, whether it be on Thanksgiving or not, have experienced that uncomfortable, regretful feeling of #10 – Thanksgiving Full. Is getting to #10 a ritual for you on Thanksgiving? Do you welcome it with the feelings of nostalgia it brings? Or do you wish you never saw a #10 again? I personally do not like the feeling of a #10 – Thanksgiving or not. Things I do to stop eating at a comfortably full level on Thanksgiving include the following tips. -I eat mostly regular meals through out the day leading up to the big, turkey dinner. No skipping or restriction to have extra room/calories for more food. I get to the meal comfortably hungry. -I eat the foods I truly enjoy. Just because potatoes are a classic turkey dinner side, I don’t eat them because they are not important to me. I eat stuffing, but only if it is the kind I truly like. I don’t just eat it because it is Thanksgiving. I eat apple pie but not pumpkin. You get the idea… -I save room for the food I really do enjoy and I savor it along with the company. -I am mindful of when to stop eating when I am satisfied or full without reaching the Thanksgiving Full level. -If it is hard to stop eating because it tastes so good or everyone else is still eating, I make the conscious decision to stop or keep going.  It is mindful not automatic. If I choose to stop at a satisfied point, I know I can enjoy this same food at another meal time, even if it is not Thanksgiving. If I stop when I am stuffed, I know the feeling will go away and that sometimes eating until #10 is part of normal eating. I wish you a happy eating experience this Thanksgiving along with a happy time with family, friends and football....

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