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Here's your weekly dose of digestible snacks from me including 
a mindset tip, a media recommendation, and an actual snack/food/recipe I've been loving!

 
MINDSET TIP/SHIFT
 
Today is my 35th birthday! 🥳💃🎉
 
In honor of my 35 years on this earth, I'm going to share 35 things I've learned. I wrote this list while we we're driving to Crested Butte, Colorado a couple weeks ago, and 35 sounded like a daunting number… but then I just started writing and easily came up with 35 small tidbits that float around in my brain ⬇️

35 Things I've Learned In My Lifetime (So Far)
  1. There is no food as unhealthy for us as  an eating disorder.
  2. We're not good or bad people based on what we eat or how much we work out. We're good or bad people based on how we treat other people.
  3. Health is subjective, and it's dependent on access. Access to food, access to healthcare, access to clean water, access to a safe community.
  4. Despite all of the marketing telling women our bodies should stop changing in our early 20's, our bodies are constantly changing from the moment we're born until we take our last breath.
  5. Positive body image isn't believing our bodies look good. It is know they are good and worthy of respect regardless of how they look.
  6. It's better to be alone than to be lonely in a relationship.
  7. Failing isn't something to be ashamed of. Failure gives us an opportunity to learn and pivot accordingly.
  8. Pain can be productive or destructive. Distinguishing between the two is an art. The same sentiment applies to criticism.
  9. It's better to prioritize being respected than well-liked by everyone. A friend to all is a friend to none.
  10. Instead of worrying about the opinions of strangers, give more weight to the opinions of those who truly know you and have your best interests at heart.
  11. Settings boundaries is one the most underrated yet most effective forms of self-care.
  12. People cannot learn how to treat others better if poor behavior isn't brought to their attention.
  13. Health behaviors that are actually effective are not that marketable, and therefore, receive little media attention. Ex: eating consistently, eating a wide variety of foods, drinking enough water, prioritizing quality sleep, reducing alcohol intake, and limiting time on social media
  14. It doesn't matter how clean (or organic) you're eating if you're not eating enough food overall.
  15. Just because someone is thin, that doesn't mean they're healthy. Just because someone is fat, that doesn't mean they're unhealthy.
  16. When someone comments on what we're eating, it's a reflection of their own relationship with food.
  17. When someone makes a comment about my body, it's a reflection of their relationship with their own body.
  18. Sports drinks are amazing for endurance activities. They help us meet our carb/hr, sodium/hr, and fluids/hr needs. 3 birds - 1 stone!
  19. Forgiveness is important, and I do believe we need to forgive those who hurt us. However, we do not have to continue to put ourselves in situations where someone will continue to treat us poorly.
  20. My #1 skincare secret: Sunscreen
  21. Eating a meal or snack every 3-4 hours is one of the best nutrition tips I've ever gotten and continue to give. It strengthens hunger and fullness cues, reduces binge eating, helps us regulate emotions more effectively, and turns down the volume on food noise.
  22. It's hard to be mindful and compulsive at the same time.
  23. If a woman's period is irregular or missing, it doesn't mean she's fit. It means something is wrong. It means the body doesn't have enough energy available to function properly.
  24. Experiences are better gifts than objects.
  25. Shame grows in secrecy, but we heal in community.
  26. Whatever you think or believe you should feel ashamed of loses its power as soon as you own it and stop hiding. Ex: divorce, an eating disorder, body shame, being single
  27. Seek contentment, not happiness. Happiness is an emotion. Contentment is a state of being.
  28. Rest is productive. We get weaker when we train, but we get stronger when we allow our bodies to recover from the work we've asked them to perform.
  29. We're not addicted to food. We're addicted to control. We use food and our bodies as a means of control when other parts of our lives feel out of control.
  30. There is nothing morally wrong with turning to food to cope with difficult emotions. Food just can't be our only coping mechanism.
  31. The pursuit of health and the pursuit of thinness are not the same thing.
  32. There's a difference between looking fit and being fit.
  33. Apologizing means saying we're sorry for what we've done to hurt someone without attempting to qualify our reasons for our actions and reactions.
  34. Nutrition isn't about food. It's about our relationship with food. A healthy relationship is one where we feel at peace during the eating experience, regardless if we're eating veggies or sharing ice cream with a loved one.
  35. Food is so much more than fuel. It's meant to bring us joy, and joy is a nutrient.
✨ Bonuses/Extras/Alternates ✨
  • We are our most creative when we allow ourselves to be still. Allowing ourselves to be bored lets ideas come to the forefront of our brains.
  • Just because we don't mean to cause harm doesn't mean we didn't cause harm.
  • When we are fighting with our partner, the goal isn't to be right or to win the argument. The goal is to come together.
  • Nothing is permanent, and you will never be as young as you are right now in this moment.
  • If someone is venting to you, ask them if they'd rather be heard, helped, or hugged.
  • Fashion is stupid. Wear what YOU like. Dress for the approval of yourself, not others.
  • The trick to pulling it off is putting it on.
  • Don't read the comments.
  • Close the toilet lid! This applies to everyone.

MEDIA REC (books)
 
In 2022, I had a major career shift away from weight-centric care to weight-neutral care. Basically, I got really honest with myself about what actually helped me heal from an ED as an athlete, and it was rejecting the pursuit of intentional weight loss. I kept seeing certain books recommended by some of my favorite dietitians and therapists, so I decided it was time to dive into them instead of just assuming I knew what they would recommend. I believe that no matter how old we are, we can always learn. I also know that some people don't have the means or access to work with a registered dietitian or a mental health counselor. That's where media options such as books and podcasts can be so helpful! I'd argue that they're more helpful than social media, even though there are amazing providers I've met through social media. So, below I am linking a handful of books I've read that guide many of the recommendations I give to you when it comes to your relationship with food, body image, and sports nutrition. 
 
Relationship with Food
Intuitive Eating
 
Body Image
 
Sports Nutrition
 

 
SNACK/FOOD/RECIPE (tip/snack/meal ideas)
 
“Eating a meal or snack every 3-4 hours is one of the best nutrition tips I've ever gotten and continue to give. It strengthens hunger and fullness cues, reduces binge eating, helps us regulate emotions more effectively, and turns down the volume on food noise.” 
 
At the very beginning of my recovery journey, a sports dietitian gave me this tip. For some reason, this recommendation from someone I trusted was what I needed to give myself permission to eat again after starving myself for years. I think it's because this particular dietitian explained that I wouldn't be able to tune into my hunger and fullness cues since my body had been in a state of Low Energy Availability for so long. He was right - my body had been unsafe physically and mentally for several years. I needed to show it that it would be okay, that it would have access to food and the energy all foods provide on a regular basis throughout the day. 
 
Eating something within an hour of waking up is an amazing way to show your body you're going to nourish it throughout the day. If you're not a breakfast person, a snack is totally fine! You can also lean into liquid nutrition since liquids are a little easier to digest in the morning.
 
5 Breakfast Ideas That Take Less Than 10 Minutes:
  1. Frozen waffles with your favorite toppings (I like berries, Siggi's 4% vanilla yogurt, hemp heart seeds and/or pumpkin seeds, and maple syrup)
  2. A fruit smoothie (use soy milk or cow's milk as a the base and add Greek yogurt to up the protein content to keep you satisfied a little longer)
  3. Make-ahead Breakfast Burrito (For real, these are clutch on busy mornings!!)
  4. Whole wheat toast with peanut butter, honey, cinnamon, and slide bananas 
  5. A yogurt bowl with fruit, nut butter, granola, and seeds
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Did you enjoy this week's batch of snacks? Let me know! 
Want to share Eden's Weekly Pocket Snacks with a friend? Simply forward this email to them or text them this LINK!
Xo, Eden

- PS -
Save the Date! I'm hosting a free class on Wednesday August 21st at 6:00pm ET/4:00pm MT
No Period, Now What?
I didn't have my period for 3 years 🤯 as a college athlete. I'm working with several teen athletes who don't realize how important a regular menstrual cycle is. To be fair, I didn't either when I was younger. I want to teach you, your daughter, your mother, and anyone else who works with female athletes 
✔ Why our period went missing
✔ Why this matters⁠
✔ What we can do to get it back! ⁠

lately on the 'gram
 
PO Box 2418
Jackson, WY 83001, USA