How to Become Confident in Your Body
Without Wasting Another Minute Obsessing About Food

What About Second Breakfast? 3 Reasons Why You Need It and How To Get The Most Out Of It!

What About Second Breakfast? 3 Reasons Why You Need It and How To Get The Most Out Of It!

In the words of Lord of The Rings’ Hobbit, Pippin:  

“What about second breakfast?”

Mornings are busy. And if we are lucky to get a balanced breakfast, we are typically hungry by 9:30 or 10AM. Based on biofeedback and nutrition science, I believe Pippin was on to something. 

second breakfast healthy snacks

Second breakfast is a great way to boost your energy! Today I am breaking down 3 reasons second breakfast is worth adding to your routine.

1. Eating a second breakfast is in alignment with biofeedback.

It takes about 2-4 hours for your body to process a meal and snack and be ready for the next one. In other words, if you eat breakfast at 7:30, and then you are hungry again between 9:30-11:30, congrats! You did it right and it is time for a snack… aka second breakfast!

2. It prevents you from overeating at lunch.

How many of you skip breakfast, or try to keep breakfast small, in an effort to “save” your calories for later? I see so many of my clients do this. In my pre-dietitian days, I use to do this as well! Now I see the science behind having solid nutrition in the mornings and I want you to feel the benefits too! Adding in a balanced breakfast and a protein-based snack mid-morning creates beautiful blood sugar curves throughout your morning.

This keeps your cortisol in an optimal place, allows your brain to focus on the tasks at hand, and keeps you from getting hungry before noon! What isn’t to love here? Most people who “save” calories end up overeating at the next meal. I am a big believer that doing so sets us up to overeat or binge. We do our body (and our brain) a favor when we fuel consistently throughout the day.

3. It is a way to get in an extra dose of protein and color.

This is the part where I clarify that when I say second breakfast I am not talking about a pumpkin spice latte and a donut (although every once in a while that is a nice treat)! If we are thinking of using this eating opportunity as a means to nutritiously enhance our day, boost our energy, and fuel our awesome… providing the body with protein and natural color would be the best combo!

Most women don’t eat adequate protein. Therefore, adding in a mid-morning snack give you an opportunity to add in another dose of protein.  This could mean the difference from taking you from eating 75% of your total protein needs to 100%!

Tune in for my favorite GO-TO second breakfast ideas!

For more on how to build your second breakfast into your fuel plan, start with Food Foundations. Here you will get the groundwork taken care of so you can listen and learn from your own biofeedback and get set up with your individualized fuel plan. I can’t wait for ya’ll to feel the energy bump when you experience the benefits of a second breakfast. For all the ladies out there squeezing more into your day than what feels possible, you need all the energy you can get.

Instead of wasting that precious energy on stressing over food— what if you invested a bit of time into your body and health? Instead of the quick fix found in every fad diet out there— what if instead, you learned about your own body and how it connects with food? Food Foundations is your all-encompassing, self-paced course to create your own, customized plan.  I can’t wait to see how you will make more happen in your day with an energy-boosting fuel… and in today’s case… second breakfast.

    Cheers, and happy eating! 

    podcast episode cover art
    Should You Use A Protein Supplement? All The Details On My FAVORITE Protein Powder. Interview with Polar Joe Creator Darcy Haggith

    Should You Use A Protein Supplement? All The Details On My FAVORITE Protein Powder. Interview with Polar Joe Creator Darcy Haggith

    Are protein supplements helpful?

    What is whey protein?

    Can I have whey protein if I am lactose intolerant?

    So many questions about protein supplements, and who better to ask than a microbiologist who created a protein powder?

    On today’s show, Darcy Haggith joins us. He is the leader and founder of Gruppo Nutrition and Polar Joe. He is here to share with us his journey to building a successful protein powerhouse, how he finds work-life balance, why he believes in meeting your protein needs, and what to look for when choosing a protein supplement.

    woman drinking Protein-Infused Drink

    As a dietitian, I am a big fan of whey protein. Whey’s superpowers include a high concentration of the amino acid leucine, which is responsible for turning on your muscle-rebuilding process. This specific protein becomes increasingly important as we get into our 30s and beyond. It is also quick digesting making it an awesome post-workout choice. These benefits are especially prominent in high-quality protein powders. Whey is a protein derived from cow’s milk. When you purchase a whey isolate protein powder, you will get all the benefits of whey with very little lactose. Other forms of whey may be whey concentrate or a general whey blend. These options possess the benefits of whey, however, they are not as pure. Meaning they may contain higher amounts of lactose or other proteins found in cow’s milk. If you are lactose intolerant and want to try whey, I recommend trying out an isolated form first.

    It is also a great option after a workout.

    For most people, hunger hormones are really high or unexpectedly low after a workout. Either way, our body needs fuel after we exercise. Adding a whey protein powder after a workout is an excellent way to meet your fueling needs. This helps manage hunger for those who might be exceptionally hungry. It can also be a resource for fuel for those who aren’t hungry after their exercise sessions. Of course, in true empowered eating fashion, when you include protein powder it is important to always listen to your biofeedback and adjust accordingly. Still hungry? Add in a bowl of yogurt and berries! Feeling full? Feel confident that you have reached your protein needs and the fullness will pass in about an hour.

    As a working mama who is always on the go, I LOVE whey protein.

    It allows me easy access to protein without the hassle and all the convenience. It has become a habit of mine to never leave the house without one of these ready to take. My current favorite is Polar Joe’s Low Sugar Cold Brew. I like this option because I can use it for all fueling purposes! If it is an on-the-go snack, this low-sugar option provides protein, a bit of caffeine, and only a few grams of sugar. This way I can budget my carb intake from a fiber-dense source such as an apple or orange on the go.

    If I want to add this powder as a protein source after my workout— I again have a great option!

    I add it to a sweetened milk substitute to increase the carbohydrate content as I know I will need that to refuel. My current favorite combo is Trader Joe’s Pumpkin Oat milk (YUM!) Mixed with 2 scoops of Polar Joe’s Low Sugar Cold Brew. OH! And a little bonus tip here— caffeine after a workout enhances the rate your body moves fuel into your cells. Talk about a PERFECT post-workout snack!

    Our friends at Polar Joe are giving all Fuel Her Awesome listeners 15% off! Enter “Fuelherawesome” at check out to snag the deal!!

      Cheers, and happy eating! 

      podcast episode cover art
      Are You Drinking Enough Water? Biofeedback Markers + Boost Your Beverages To Get The Most Out Of Your Hydration

      Are You Drinking Enough Water? Biofeedback Markers + Boost Your Beverages To Get The Most Out Of Your Hydration

      Hydration is power. We all need water like we need oxygen. And you think it would be simple: you get thirsty, you drink, you pee, repeat. While this is true, my goal today is to help you level it up. I want you to know what your body says about dehydration and how to recognize it. Beyond this, there is power in hydration and there can be more powerful when you amplify a few details.

      Hydration - woman drinking water

      Some of you might be pumped to hear this, and some of you might have an automatic resistance to this topic. I believe there are two kinds of “hydraters” out there:

        • Those who drink incessantly. So much that you have to pee on your way in and out of Costco. You are probably so excited about this episode, and can’t wait to get a new water bottle, or add the goodies to your already stellar hydration routine!
        • Then there are those that resist it. For some reason, not drinking adequate water is a place some like to allow their inner rebel to shine and they just don’t want to do it. They don’t like water bottles, they don’t like the inconvenience of peeing midday, and they don’t like water.  My hope is that today’s episode at least convinces you to take your water bottle with you and perhaps spike some interest in adding more.

      Whichever category you fall under, or if you are somewhere in-between, there are 2 main goals of hydration:

      1. To keep your fluid levels high enough to allow metabolism to function properly. All metabolic processes require H-2-O!

      2. Get in the good stuff and balance out some of the beverages that dehydrate.

      Now if you are anything like me- once upon a time you lived by the rule “Don’t drink your calories.” If you live here, I understand why. And I want to invite you to challenge this line of thinking because there are major advantages to adding the beverages below. Now I am not talking about adding in sodas or high-sugar coffee beverages (those are awesome, but are more like a dessert or fun food, not everyday nutrition foods). Rather, I am talking about how to use liquids with added bonuses as a way to level up your hydration, and your nutrition, while juggling all the things!

      5 Beverage Boosters to add:

      1) Protein Powders— Add in protein while you hydrate! My current favorite is Polar Joe: Don’t forget to enter “FUELHERAWESOME” for 10% off any order!

      2) Amino Acids— Add before a workout or mid-afternoon to combat fatigue.

      3) Tart Cherry Juice before bed— This juice naturally contains melatonin to help you sleep. It also has heavy doses of antioxidants to enhance recovery. Better, more restorative sleep!

      4) Notropics— The term “nootropics” is used to refer to any natural or synthetic substance that may have a positive impact on mental skills. Most people looking to optimize cognitive function have to get the basics first: enough sleep, eating nutrient-dense foods and managing stress. But once you have those basics down, the right nootropics might serve as a bonus, helping you think more clearly or reducing your chances of cognitive decline as you age. My favorites are MudWatr and Magic Mind.

      5) Green powders— While they don’t replace fruits and veggies, they are great on the go!

      CHEERS to drinking more fluids, and happy eating!

      podcast episode cover art
      It Isn’t Lack Of Will Power Holding You Back… It’s THIS! 6 Things Keeping You From Food Freedom

      It Isn’t Lack Of Will Power Holding You Back… It’s THIS! 6 Things Keeping You From Food Freedom

      It isn’t that it is too hard.


      You can trust the process.


      It isn’t your lack of will power…

      podcast episode cover art

      The things holding you back from food freedom are not what you would expect. In today’s episode, I am breaking down six fear blockers that may be holding you back from food freedom and ultimately empowered eating.

      Fast (but not good) results.

      If I had a dollar for every person that lost weight quickly and regained it and then some… I would be buying myself a restaurant and inviting y’all in to serve you dinner. Don’t get distracted by she who lost that 10 pounds drinking shakes or doing keto. Those who don’t do the hard work and learn to eat balanced will always be chasing the next diet.

      Resistance to natural changes.

      Friends!!! It is ok for our bodies to change. We shouldn’t be in the same body we were in high school— we are not the same person! Our stomach that grew a baby should not look the same post-baby! Aging is real and a blessing. I am sorry our culture has told us this is not ok. Let’s take the narrative back.

      Unrealistic expectations.

      So often we are our own worst enemy. We demand the impossible and are upset when we can’t reach a goal that wasn’t designed for us in the first place. Here is where I love clients to lean into their faith. Where does God want your goals and outcomes to be? What has God given you the capacity and resources to strive for in this season? Keep your eyes here and you will go farther than you dreamed possible.

      Not living in the present.

      When we are in our head about food and body, we forget to actually connect with our body. Learning to be with food and hear our body’s biofeedback is paramount. It opens the door to empowered eating.

      Lack of gratitude.

      In a culture that tells us to look and eat a certain way, it is really easy to only see the bad in our bodies. Switch the lens. Find things to be grateful for in your health and physical being. You will be amazed how this transforms your self-view, and ultimately changes how you care for your body.

      Inability to find satisfaction in food.

      That good or bad food list is one that will haunt you, and ultimately leave you always wanting more on your plate. I know it is scary to legalize all food. What if I overeat? What if I gain weight? Friends! I have good news, the research shows and I see it over and over again… changing the narrative around food changes the way we eat it. Do you want to want to eat healthy foods? Start by saying it’s ok if you don’t.

      Want to learn more about empowered eating? Download my FREE 3-Steps To Empowered Eating guide or sign up for Food Foundations today!

      Cheers and happy eating!

      podcast cover art
      Why We Tie Our Weight To Our Worth: The Parallels Between Dieting, Dating, and Romantic Relationships with Toni Marinucci, RD

      Why We Tie Our Weight To Our Worth: The Parallels Between Dieting, Dating, and Romantic Relationships with Toni Marinucci, RD

      When it comes to healthy eating, do you know which Disney princess you eat like?!?!

      Toni Marinucci is a fellow Registered Dietitian and she has a unique (and cool) approach to healing your relationship with food.

      Today, Toni is breaking down all the parallels between dieting, dating, and romantic relationships. Listen in to learn how you diet like you date! So many of us are trying to make the diet “shoe” fit, and it’s time to stop the madness and start looking for dieting “marriage” material. Toni shares the 4 Disney princess archetypes and how to identify which Disney princess you eat like! Do you eat like Cinderella, Snow White, Jasmine, or Ariel? This is a fun one that you don’t want to miss!

      podcast episode cover art

      To learn more about Toni, be sure to connect with her on IG @tips_with_toni, check out her website, and you can purchase her book “Once Upon A Diet” on Amazon. 


      Cheers and happy eating!

      podcast episode cover art
      Need a Health Reset? 3 Steps to Start Fresh This Fall So You Can Hit Your Health Goals!

      Need a Health Reset? 3 Steps to Start Fresh This Fall So You Can Hit Your Health Goals!

      Summer is full of fun, but after 3 months of vacations, long weekends, sporadic activities, and late nights I am ready for some structure. Is anyone else feeling like they need a health reset after a crazy summer?

      If you are anything like me, you know you need a reset but it’s hard to do because the chaos of life feels overwhelming. How do you push the reset button when you feel so far away from where you wanted to be or where you hoped you would be?

      The shift into fall is an invitation to reset.

      podcast episode cover art

      Below are the three steps I took over Labor Day Weekend to reset and restart:

      1. Create space.

      “The space in which we live should be for the person we are becoming now, not the person we were in the past.” -Marie Kondo

      How often do you try to change habits in old, chaotic environments? Cleaning out and refreshing is the first and best place to start when working to reset your health habits. If you want to set goals with your nutrition and meal planning, start by cleaning out your pantry and fridge. If you want to set goals to change your exercise, clean out your closet and get the right items in place for your new goals. 


      2. Align your expectations with your reality and circumstance.

      We need to be honest with ourselves regarding what we can and cannot commit to in this present season of life. This is where I pull in my faith, prayer, and ask God to show me where I need to focus my efforts. Sometimes, we have to readjust our goals to match our capacity. Before you consider this “settling” or “giving up”, think of how much better you will feel when you accomplish your goals! Success builds momentum and just because you readjust your goal now, doesn’t mean you won’t get to that bigger goal in a few months.

      3. Set a SMART goal— SMART goals are GOLD!

      If you know them, you know they help. If you don’t… I am so glad you are here! SMART goals are goals that are set to create a plan for change. Most folks set a goal like: “I want to get stronger” or “I want to feel better in my body.” These are great visions, but they are not goals. Take your visions and break them down into SMART goals:

      • S— Specific. Identify exactly how you plan to work toward your vision. For example, instead of saying “I want to get stronger” you might say: “I want to do 10 push-ups.” Instead of saying “I want to feel better in my body”, map out how you plan to do this such as “I want to feel strong in the gym by feeling confident in my weight lifting posture” or “I want to feel good in a new outfit by having pants that feel comfortable”. Getting clear on the how will help you determine if this is a goal you are ready and able to work on and create an action item list.
      • M— Measurable. How do you plan to measure success? I recommend having at minimum TWO markers of success.  This will help you avoid the shame spiral that often comes up when we don’t meet our own expectations.
      • A— Attainable. Have an honest conversation with yourself to determine if the goal set is one that you truly can work toward in this season of life.
      • R— Relative to your values. How does accomplishing this goal allow you to live more deeply within your values? This is the why behind your how.
      • T— Time relative. Determine how long you want to work toward this goal and set specific check-in points to evaluate your progress.

      I am praying this 3-step reset process blessed you as it did me! Cheers to the new season and the next level of our health!

      Cheers and happy eating!

      podcast episode cover art