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Snacks for a Dorm Room: 10 Tips from a Registered Dietitian Nutritionist

Snacks for a Dorm Room: 10 Tips from a Registered Dietitian Nutritionist

Dorm Room Snacks Many people have said “college will be the best time of your life.” And I would probably have to agree with them. College is a great place for you to get to know yourself better, expand your horizons, meet new people and of course have fun! Although college comes with amazing experiences, transitioning to college can also be difficult, especially if you are in the midst of recovery from your eating disorder. From a nutrition standpoint, it is important to have a food plan in place so you are able to progress through your recovery. One thing I would recommend to you is to be sure to have snacks in your dorm room to set yourself up for success. Here are my top 10 tips for healthy snacks in a dorm room! 1. Buy extra food at the school cafeteria: When I went to Maryland (Go Terps!), I would always buy some extra food to make sure I had enough for a snack later in the day or for breakfast the next morning. This is especially important if you have a busy day filled with class, work or studying. Some ideas of food to pack with you include, peanut butter and jelly sandwich, fruit and cottage cheese/yogurt, chips and salsa, pita chips and hummus, cookies, or cheese or tuna salad and crackers. 2. Take advantage of the mini fridge: Having a mini fridge in your dorm room is just another way to set yourself up for success! You open your world to many more snack options. Yogurt, hard boiled eggs, leftovers, deli meat, cheese, fruit, guacamole,...
5 Foods You Should Not Fear

5 Foods You Should Not Fear

Food Fears and Myths Debunked by Registered Dietitian I wanted to take a minute to debunk some common food fears. There are enough scary things in the world and food shouldn’t be one of them! I see headlines all the time perpetuating this. “The one thing you should not eat for breakfast.”“Why sugar is the enemy.”“Ten foods nutritionists would never eat.” My heart sinks a little more each time I hear this information being shared. I want to take a minute to clear up some of these myths. My goal is to  bring insight into food fears that may be impacting the way you live and the foods you eat. I picked the most common food fears I’ve heard about. These fears are discussed in in my nutrition counseling sessions or are food fears I’ve read about in the news.  My hope with this post to bring some clarity to the reality of how all foods are equal and the benefits of an all-foods approach to eating and living free from different fears! 1. Sugar: Food is meant to be enjoyed and designed to taste good on our palate! Please keep this in mind. As health professionals, we desire for every individual to live life to the fullest. This means enjoying delicious foods with friends and family!  Without new foods, sweet foods, savory foods, or comfort foods, we would all just eat the same things over and over again. Personally, this would not be the most enjoyable way to live my life. Plus, nutrition is about variety! Sugar (glucose) not only provides the main source of fuel for our bodies ,but it makes food...
5 Foods This Registered Dietitian Will Never Eat

5 Foods This Registered Dietitian Will Never Eat

I cringed every time I read a title like this. You probably know exactly what I’m talking about! You’ve likely heard of, or maybe followed, diets that include the word never. “Never eat any carbs that aren’t whole grain”, “ never eat after 7pm” , and I could go on about these restrictive diets. I’ve also seen a recent increase in articles along the lines of “10 foods a health professional will never eat”, but I’m here to explain the risks of these “never diets”.  an eating disorder dietitian, I feel that all foods have a place and there is no such thing as a “good” or “bad” food. Firstly, these diets appear to offer a quick fix. Avoid these few foods and your life will change dramatically! Sounds great, right? However, that’s not how nutrition and health work. Dietitians, including myself, encourage variety.  The more balanced and variable your diet is, the more likely you are to meet all of your vitamin, energy, protein, etc  needs that can help you feel energized, avoid getting sick, get stronger, and enjoy overall good health.  Limiting yourself in ways like restricting food groups or not eating when you’re hungry is detrimental to health, for so many different reasons, regardless of what “fad diet” articles might suggest. Secondly, I wanted to talk about the language associated with these diets. Every diet has “all or nothing mentality” and “strict rules.” This kind of food structure attaches a morality to eating. There are risks associated with this.  Classifying eating patterns into “always” or “never”, or “good” or “bad” formats can induce feelings of guilt or...
Interview with Marci Evans: Eating Disorder Dietitian

Interview with Marci Evans: Eating Disorder Dietitian

Interview with Marci Evans, Dietitian and Food and Body Image Healer™ By Alex Raymond, RD, LD and contributions by Caroline Best, Student Intern This is the first video blog of ED dietitians and we interviewed Marci Evans. Here at Empowered Eating we love to stay connected to dietitians all over the country.  I thought it would be an excellent idea to interview some other dietitians in the field to learn more about eating disorders and the work they do with clients. You hear from the Empowered Eating team quite often 🙂 and sometimes it’s nice to get some other voices out there! We asked them the following questions: What do you want the world to know about eating disorders? What is the most important thing in prevention of eating disorders? Why do you love working in the eating disorder field? What is a fun fact about you :)? Featured: Marci Evans Marci Evans is a rockstar dietitian (and friend!) who owns a private practice in Cambridge, Massachusetts. She calls herself a Food and Body Image Healer™ which I absolutely love! I am lucky enough to say that I have actually had the opportunity to learn from her. She is a wealth of knowledge and I love the enthusiasm and perspective she shares in this video!  Recovery is Possible My favorite quote from this interview with Marci is: “If you are suffering from an eating disorder, know that I believe in you and know that the team at Empowered Eating believes in you and when you don’t have hope to keep going or if you’re losing hope that eating disorder recovery...
5 Energy Bite Recipes for Athletes

5 Energy Bite Recipes for Athletes

Fuel Your Workouts with Energy Bites By Alex Raymond, RD, LD and Caroline Best, Intern Athletes, especially those with busy schedules, sometimes have trouble getting in enough fuel and protein to match the intensity of their workouts. Fitness progress can be slowed, or even reversed, if your body doesn’t have the energy it needs to repair itself after the strain of a workout. A workout isn’t nearly as effective if a body is in “starvation mode”, so making sure you’ve consumed enough fuel before and after a workout is key. Did you know protein should be eaten within 30 – 40 minutes of a workout to help with muscle repair and to help refuel your body? It’s highly important to also combine this protein with carbohydrates so the muscles can more easily utilize the protein. Energy bites are a quick and tasty way to meet nutritional needs before or after a workout and require almost no prep time. If you compare all of the recipes listed, there’s a lot of overlap with the ingredients, meaning once you have the “base” ingredients for energy bites you can have fun with it and mix and match the kinds you make, or even come up with your own variation! Blueberry Muffin Bites Blueberry Muffin Energy Bites in the works! Blueberry Muffin Energy Bites – the finished product These are perfect to eat on the way to a morning workout. They are so tasty and really easy to make, once you have the ingredients it takes about 10 minutes. 1 cup of old fashioned oats ⅔ cup of dried blueberries/cranberries ⅓ cup vanilla...

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