Tag: balance

Date Sweetened Ketchup

Date Sweetened Ketchup

I’m Canadian, so it’s pretty much a given in that I LOVE ketchup. When I moved down to Oregon from Saskatchewan, I had so many people say to me, “Wow! You put ketchup on everything!” While that’s a slight exaggeration, it is by far my […]

Avocado Potato Salad

Avocado Potato Salad

“Mayo-less” potato salad. I did this for a few reasons: Ashton HATES mayonnaise. He’ll eat the hard stems of broccoli, dry salad without dressing, even the cakes I’m recipe-testing, which come out of the oven dense and unrisen. But he won’t eat mayo. To add […]

Why You Should Eat a Donut Today & Not Feel Guilty About It

Why You Should Eat a Donut Today & Not Feel Guilty About It

National Donut Day is an actual celebrated holiday for a reason…because donuts are so freakin’ delicious.

Five years ago, I would have tried to resist the holiday because it wouldn’t have fit into “my diet.” Trolling my Insta feed, I would eventually come across the #NationalDonutDay posts and be all, “Oh cool, Donut Day. I don’t care. I don’t even want one,” while clicking the hashtag to desperately scour more donut photos and trying to imagine what that delicious maple bacon bar must taste like.

“Not wanting one” was obviously a total load of crap and I knew it. By the end of the day I was at Voodoo Doughnuts, shoveling a donut (or two) into my mouth without even tasting it or knowing what happened. Then I’d feel bad about myself for the lack of willpower, lack of determination toward my goals, etc., etc.…

This is called food guilt. It doesn’t feel good. We all get it.

For me, food guilt goes like this:

  1. I’m not at peace with what I’m eating. I eat something half-assed for lunch or dinner like a bland salad with cold tuna and a bunch of veggies. I tell myself “It’s so good!” but really, inside I’m like, “I want that delicious looking turkey sandwich and jalapeño chips that guy over there is eating.”
  2. I feel deprived. About an hour later I’m super unsatisfied and start to get bitchy.
  3. I begin craving stuff. Then I start to think about how good a piece of toast with PB&J would be…or a brownie…or a donut!
  4. I binge. I can no longer take it. I just gotta have something to control this irresistible craving for (insert endless junk food here). I start shoveling anything I can get my hands on into my mouth.
  5. I feel guilty. I feel like total crap about myself physically and mentally. I’m defeated. I feel like a failure and have that “now I have to start all over again” feeling.

If this is you, raise your hand.

The Problem with Diets

And this, my friends, is the problem with “diets”. They start you off on the wrong foot right away by forcing you to take Step 1 by giving you rules about which foods are “good” and which foods are “bad”. Then you make a crappy salad with dry tuna for lunch because those are the “good” foods, and when your willpower fails you (and it eventually will) you work your way down the ladder to Step 5. Restrictive diets give that “all-or-nothing” mentality so you vow to start over again tomorrow. And the vicious cycle continues…

An Alternative

Instead, try learning to listen to your body: when you’re hungry, when you’re full, when you’re craving something just because you’re bored or stressed. Create a balance between diet, exercise and weight maintenance all while enjoying the food you’re eating. Here are some tips:

  • Make something for breakfast, lunch and dinner that you know you’ll genuinely be excited to eat and satisfied after eating.
  • Don’t skip meals. This can lead to extreme hunger, which can turn into deprivation and then before you know it you’re bingeing.
  • Don’t tell yourself “I can’t eat that” with certain foods because it may make you want it more.
  • Incorporate healthy “fillers” into meals. Add veggies to your smoothie, ground flaxseed to your oatmeal, strawberries or other sweet fruit to your salads.
  • Try to get in at least 20 minutes of physical activity a day. This shouldn’t be hard since we spend more than 20 minutes a day watching TV and on our phones. Do 20 minutes less of these things each day and 20 minutes more of something that requires moving your body.

Find Balance

What I’m trying to get at here is that you need to find balance in your life. So many diets have absolutely no balance worked in. We aren’t robots and can’t rely strictly on our willpower. It’s about eating HEALTHY meals that SATISFY you at breakfast, lunch and dinner, only eating snacks (healthy ones) if you’re really, truly hungry, and enjoying the occasional indulgence. You’ll eventually find what occasional means for you. For me it’s 2 or 3 small ones a week. If I do this, I never get the food guilt.

So if you find yourself on the verge of losing your shit today while trolling Instagram looking at #NationalDonutDay posts, go get a donut! Go for a nice walk while you eat it, savor every bite, and don’t feel bad about it.

Average Rating:
Blueberry Chia Smoothie

Blueberry Chia Smoothie

When I was a professional athlete, smoothies were a lifesaver! Since I was in an event that required mostly speed and power, I was constantly working and tearing up my muscles. Therefore, I required a lot of protein to help repair and build them back […]

Fueling For Your Metabolism

Fueling For Your Metabolism

Your metabolism is super freakin’ awesome, it provides you with the energy you need to function. You wouldn’t be able to get out of bed in the morning, go for your afternoon run, or sit and watch TV without it. Basically, when you eat food, […]

“What’s Next?”

“What’s Next?”

The number one question I got asked when I announced my retirement from track and field: “What’s next?” I couldn’t answer it because I didn’t know. But three things I did know for certain:

  1. I could never do something I didn’t love.
  2. I want the freedom to be able to work from anywhere and make my own schedule.
  3. I am passionate about healthy food and food education.


During my time as an athlete, I’d have family members and friends call me and say things like:

— “I’m going to Palm Springs in a week and need to lose 10 pounds quick! What should I do?”
— “Uhhh…Is that even possible?”


— “I wish my legs were as toned as yours. What do I do to get those?”
— “Well, I run and workout 6 days a week for hours. Can you quit your job?”

I know these questions seem silly and rhetorical, but this is what our society has come to. Wanting the quick fix without having to change much or do the hard work.


I’m sick of reading about “quick fixes” and other misinformation on food. I’m sick of hearing about and seeing people chronically diet and fail. The reason this happens is because these “diets” are unbalanced and extremely restrictive: no carbohydrates, no sugar or fruit, high protein and high fat, etc.

I fully believe in changing your lifestyle so that your “diet” is one that is easily maintainable, not a struggle. I don’t believe in total restriction. I believe in enjoying real food, understanding where your food comes from, how it makes you feel, and what it actually does from the time you put it in your mouth to the time you eliminate it.

This approach worked for me as a professional athlete and I fully believe that it helped me reach my athletic goals. Now I want to help you change your lifestyle and come up with the best and most balanced diet for you.

Average Rating: