​

“I thought I was going to have all this time to eat healthy and work out consistently this summer, but THAT hasn’t happened. Summer is chaotic around her - it’s good chaos, usually, but I need to get back on track. I want some better habits going into the fall when I go back to teaching - a different kind of chaos.”​
​

This was Mel’s (not her real name) opening statement in our initial session this week.

Her good kind of chaos involved a family trip to Colorado, including mountain biking, easy rock climbs with the kids, and LOTS of backyard BBQs with plenty of chips, guac, fudge icles, and an unfortunate kale salad situation (when she was trying to “be good”).
​

There’s freedom in letting go of food rules and always having a plan for your next meal. But eventually, chaotic eating gets old after a while.
​

Most of the women I work with, including Mel, look forward to getting back to a routine with food, exercise, and daily schedules in the Fall.
​

You too, Reader?
​

There’s comfort in routine. Our bodies like routine. ​
​

They help us stay attuned to our hunger, satisfaction, and fullness cues.
​

Routines create consistent lifestyle behaviors like eating adequate protein and complex carbs, moving your body, and having a regular bedtime.
​

A word of caution ⚠️ ​
​

Watch out for “getting back to a routine” being code for controlled or restrictive eating in the hopes of losing weight before the holidays.
​

Get back to a sense of calm and normalcy with food, exercise, and sleep routines without being obsessive. Try these strategies:

• Focus on adding foods to support your health goals rather than fixate on what foods you “should” avoid
• Frontload your day with more nutrition to improve energy and mental clarity
• Move your body in ways that feel satisfying rather than punishing
• Get a variety of nutrient AND pleasure-dense foods to increase satisfaction with meals and reduce 4 pm mindless snack cravings

​Here's a blog post about how to find your way back to attunement with gentle nutrition and exercise after a season of life chaos.

Recipe Share

This might be my new favorite granola recipe! I inherited it from Chef Shannon's cookbook collection and made a few tweaks based on ingredients I had on hand. It's definitely going with me on the John Muir Trail as a snack or breakfast option. We hit the trail next week! 😳

Savory Granola makes about 5 cups

1/2 cup rolled oats

1 cup raw sunflower seeds

1 cup raw pumpkin seeds

2 cups puffed brown rice or wheat cereal

1/2 cup flaxseeds

1/2 cup sesame seeds

2 large egg whites

1/3 cup olive oil

1/4 cup maple syrup

2 TBSP Berbere spice mix (optional) or 1 TBSP curry powder and 1 TBSP ground ginger

2 TBSP Tamari

1/4 cup hemp hearts (seeds)

1/3 cup cocoa nibs

Preheat oven to 325°F. Line a baking sheet with parchment paper.

Combine oats, sunflower seeds, pumpkin seeds, puffed cereal, flaxseed, sesame seeds, egg whites, oil, maple syrup, spices, and tamari in a medium bowl. Toss to mix. Spread evenly in a single layer on the prepared baking sheet.

Bake for 20 minutes. Remove from oven, stir, rotate the baking pan, and return to the oven for another 20 minutes.

Remove from oven when granola is golden brown. Stir in hemp hearts and cocoa nibs. Let cool completely before storing in an air-tight container at room temperature. Sprinkle over yogurt, salad, stir-frys, or eat it by the handful!

​

I'm off to finish packing for our epic thru-hike adventure!

Keep your fingers crossed we have good weather and no injuries 😎

​

Have a great weekend savoring food and your body,

Amanda

​

​

PS: The free-for-all of summer can feel chaotic when it comes to food, exercise, and sleep habits. If your gentle nutrition practices and consistency with exercise need a tune-up, try these ​3 strategies to deal with attunement disruptors.