Nicole Boyd, RD

Preparing lunches in advance is a *consistency strategy* that really works when you're busy all day. Chasing children around, working, etc. What has always worked best for me is making 1 recipe for myself, usually for 4 servings. The other days could be leftovers, open for a lunch out, or usually a nela's kitchen meal from Simply For Life - Northside, Fredericton in my case. This is a recipe that just keeps on giving! It's so delicious, I've made it many times. It ...is 100% worth making the homemade creamy cilantro lime dressing btw. To make chicken. Use 2 large chicken breasts: 1Easy option --> coat chicken with avocado oil and coat in Taco Seasoning mix (love Simply Organic spicy taco mix from the Simply For Life North market) 2Longer option --> 1/2 tsp onion powder, 1/2 tsp garlic powder, 1/2 tsp chili powder, 1/2 tsp cumin, 1/2 tsp salt, 1/2 tsp red pepper flakes, 1 tbsp olive oil Heat oven 425, bake in preheated oven for 10 min, flip, and bake for another 10-12 min until cooked through. Let rest, and cook into cubed. Salad: 4 cups romaine lettuce, 1 cup cherry tomatoes, 1/2 cup chopped red onion, 1/2 red bell pepper, 1 cup corn kernels, 19 oz can black beans, handful of nacho chips (love Way Better tortilla chips from Simply for Life North market) Dressing: 1Easy option --> use a dressing of choice: salsa or anything you want! 2Longer option --> blend 1/2 cup cilantro, 1/4 cup white wine vinegar, 1/4 cup olive olive oil, 1 garlic clove, 2 tsp lime juice, 2 tbsp honey, 1/2 tsp Dijon mustard, 1/8 tap salt, 1/2 avocado Recipe inspo from Sweet Peas & Saffron ENJOY! If you try this recipe please let me know!!!! Would love to hear if making your lunches ahead is a strategy that helps you!

Do you let the scale determine whether you feel happy about your efforts or not? If so, you are not alone! I spend much of my time helping people detach from this number. Whether you are working towards weight loss or not, detaching from the scale is ALWAYS a good thing. I'm here to reassure you that SO MUCH success can be happening without the number moving in the direction you think it should. The scale can't tell you:... 1) The amount of energy and effort you are putting into improving your lifestyle, and building new habits! Be proud of the effort you are putting in!!! The scale won't necessarily reflect any of this effort. Sure! It may. And it may not. 2) The habits you ARE improving. You could be doing an amazing job at being consistent with new habits like water intake, eating more vegetables, moving your body, planning out meals ahead of time.... and the scale won't necessarily show that! 3) You could be learning SO MUCH about yourself, and about what works best for you. The scale won't show these breakthroughs. 4) The scale does not determine who you are as a person, and what you bring into this world. If you notice yourself putting too much focus on this number, jot down every single thing you contribute to the world around you, and the things you appreciate about yourself that have NOTHING to do with your weight. I see so many people WANTING to live a healthier lifestyle, yet they let the fact that the number on the scale isn't dropping completely stop them in their tracks. Trust me when I say SO MUCH could be going on that is not being reflected on that piece of plastic every week! Keep going. You deserve to make yourself and your health a priority! Think about this post tomorrow morning if you're in the habit of stepping on the scale <3

How do you treat yourself when you're feeling like you've fallen short? First of all. We tend to have unrealistic expectations of ourselves. We feel we should be able to do it all... and then do more. This has been a HUGE adjustment for me personally since becoming a mom. There's only so much gas in the tank!!! It's so common for people to be self-critical to a point of self-destruction! We seem to think judging ourselves harshly will keep us in line. When in fact, self-cri...ticism does the exact opposite. Research strongly supports the idea that practicing self-compassion rather than self-criticism actually enhances motivation, and confidence in ability to succeed. With self-compassion, you remember that failure is a part of the process, and you're able to learn, grow and continue to move forward. Studies show that when people have self-compassion, they can pick themselves up again and keep working towards their goals. Studies show they are more successful at habit change. So don't you worry! If you are KIND to yourself, change is even MORE possible. Check out www.self-compassion.org, Dr. Kristen Neff's website for so many great resources on this topic!

I haven't introduced myself or what I do in a while (ever?); thought it would be a good idea to do so. I'm a registered dietitian, mama to an almost 8 month old girl, cat and dog mom, and own @simplyforlifefrednorth along with my consulting practice. For the last 12 years of working as a dietitian, people have mostly reached out for me to help them lose weight. I still primarily work in this area: with much more insight as to what actually works and how to approach it i...n a way that TRULY supports you mentally and physically. I've worked with over 1000 people one-on-one at this point in my career - which is nuts to say. When I first started working as a dietitian, I worked in health care, and was FULLY DEEPLY immersed in a cycle of restriction/dieting and binge eating. Much of the work that I do and passion I have, comes from many years of my personal learning how to support myself better, and unlearning diet culture mindsets (all or nothing, unrealistic body ideals, unrealistic diet approaches, etc) I am obsessed with helping people develop: More compassion towards themselves Consistency with their habits lifestyle habits that make them feel really, really frigin good It is TRULY incredible to see a client go from hopeless and stuck, to feeling confident, happy, and free from the sucky "stuck". I believe the process of developing healthier habits can and should be: Enjoyable [healthy food can be DELICIOUS and easy enough to prepare] Empowering [you are smarter and way more capable than you realize] Impactful [let's stop sweating the small stuff and focus on what matters] Sustainable [you can make changes forever!] Otherwise..... I am MOST drawn to authenticity, and you won't find me ever sugar coating anything. I love and crave human connection, and covid has been reallll hard on me. And, I suck at being consistent with social media posts on this platform HI! Happy you are here

www.nicoleboydcoaching.com

I am looking for 5 people as a "test group" to take part in my first 6 week Ending Emotional Eating Program. I'll give a reduced rate (it's covered by insurance anyway). With the information and support provided, our goal would be that you: - learn to trust yourself around any food (that you don't feel food controls you). - feel a sense of peace in your body - understand meal balancing and can put satisfying/nutritious meals together... - feel GOOD about your eating habits, like you have control and consistency Only looking for people that will completely commit to: - doing the work, - listening to the videos and reading the resources, - participating in the online FB group so the group is a strong support system, - provide honest feedback on the resources/activities - trust the process. Send me a private message if you're interested See more

As a new mom, I’m going to be navigating these hard things soon ... trying my best to model a healthy relationship with food and my body for my little pumpkin. I think the advice below from @theantidietplan is very helpful ... @theantidietplan repost : I remember when I was a kid, my mother insisted that we only buy Halloween candy that she didn't like, lest she eat any. Now, as a mother to two young girls and as an eating disorder specialist, I vow to do things different. We know that restriction increases the risks for eating disorders, disordered eating, and all kinds of emotional issues around food. If we tell our kids (either verbally or non-verbally) that candy is bad, they will think that they are bad for eating it or even for wanting it. If we tell our kids that they can't have sweets, they will only want them even more, and often end up eating them in a way that feels out of control. The paradox is, the more that we try to control our children's eating, the more out-of-control it all becomes. It's hard to trust that our children can self-regulate, especially in a culture that promotes a weight-based view of health and encourages dieting from the youngest ages. But I truly believe that, if we can provide some structure while also generally keeping out of their way, children know how to eat.

Have you been feeling HEAVY? Like it’s one thing after another? Feel re-energized and meet some of Fredericton’s most motivated and loving. The Better Together Virtual Wellness Panel on Sunday, October 04, 2020 offers a space for people like YOU to learn, reflect and plan towards healthier and happy versions of yourself. Imagine just after one hour you could learn, or be reminded, of just ONE thing that brings you joy. We got you, because we are better together.... Register for the event for just $15 here: https://www.ugcommunications.com/better-together-virtual-we *$5 of each registration will be donated to the Fredericton Community Foundation in celebration of their Kindness Week 2020 #FrederictonKind Hear from five amazing panelists: - Melissa Christie, Physic Medium - Teri Donald, Personal Trainer - Nicole Boyd, Registered Dietitian - Rhiannon McVay, Florist - Barb Fletcher, Breakthrough specialist / HeartMath Trainer - And hosted by Alysha Elliott, Brand Strategist and Social Media Educator Get an intention setting worksheet Participate in a live QA with all the panelists Get access to a Downloadable video and audio recording after the event Hope to see you there!