Is your helping voice really helping?


Is your helping voice really helping?


You know that little internal conversation you have when staring at the buffet table, open bar or other indulgent food (or beverage) choice?  There’s often opposing voices or thoughts going through our minds such as “it’s not that bad, “or “you know, you really don’t need that…” You are normal The good news, you are…

Tracking leads to progress

Tracking leads to progress

Revised: Monday, July 31, 2017 “You cannot manage that which you do not measure.” Peter Drucker As dietitians, Kristen and I are big advocates of food journals. I know, I know… Oh, here it comes.  This request is often scoffed at when brought up; however, a recent literature review suggests that self-monitoring is the cornerstone…

Learning to love the journey

Learning to love the journey

Monday, June 26, 2017 Growing up, my mom always called me her “journey girl.” Then I got to college and had to get to class, keep up with the other hyperactive dietetic students, and juggle school work with an active social life (good ol’ University of Dayton memories). For a while, life became less about the…

Why this mom is jumping for joy

Why this mom is jumping for joy

#TransformationTuesday Like many moms out there I have struggled with my weight and healthy eating habits.  I tend to put myself last as I have 4 awesome kids that take precedence of my attention, time, energy, and money for that matter.  At the end of every day I would say to myself as soon as…

HALT: A tool to head off emotional eating

HALT: A tool to head off emotional eating

Monday, June 5, 2017 It’s Friday night, you made it through another busy week… Time to celebrate. So often our celebrations include food and maybe an adult beverage or two. Nothing says “happy birthday” like cake, “thank you” like a bottle of wine, or “I love you” like chocolate candy. For many of us, food…

Easy Morning Egg, Potato and Zucchini Cups

Easy Morning Egg, Potato and Zucchini Cups

Confession… Until recently, I have been eating upside down. No, not eating while standing on my head – that would be an interesting site. Ha. I was starting my day off with too little calories and eating most of my calories toward the end of the day. That’s a bit upside down considering we need…

What does my sleep routine have to do with my weight?

What does my sleep routine have to do with my weight?

Monday, March 13, 2017 How much sleep you get, how you wind down at the end of the day, the quality of your sleep, and how you wake up in the morning has A LOT to do with your weight and general well-being. Don’t take it from me! Here is more information from Health Ambition on how…

One thing we really want you to know

One thing we really want you to know

We can shift the world through love, but we must have love in our own hearts first. -Daily Om  Recently, Kristen and I read Daring Greatly by Brene Brown, which is about understanding shame, embracing vulnerability, and ‘enoughness.’  At Well-Balanced Nutrition, we see folks, mostly women, at all different parts of their wellness journey. Last…

Kristen's Friday Favorites

Kristen’s Friday Favorites

Wow. It’s February! How did that happen? I don’t know about you but it really snuck up on me. Seems like it was just New Years Day. Well, here we are in February and today is #WearRedDay for heart health awareness. Yay! Which brings me to my first of today’s favorites. Favorite Heart Health Awareness…

Getting rid of perfection and embracing enough

Getting rid of perfection and embracing enough

Monday, January 23, 2017 “…if we want freedom from perfectionism, we have to make the long journey from “what will people think” to I am enough.” -Brene Brown I’ve admitted before that I’m a recovering perfectionist and I’ve explained that Well Balanced eating is far from perfect. Today, I share with you why we should…