Northwood Nutrition BLOG
Hi! My name is Korrin and I'm a Dietitian and self proclaimed foodie.
I love to cook all kinds of food. I love to work with all kinds of people.
On my blog, I strive to share positive, inspiring stories & nutrition information. In addition to some real life events mixed in. Welcome!
I absolutely love the commitment to their customers which includes locally sourced ingredients, certified organic or wild-foraged ingredients and each batch is blended, sealed and sold within 30 days of packaging so you know you are purchasing fresh tea! So far, I have tried two of the five(!!) varieties that I purchased through my local food co-op. Let me tell you, they do NOT disappoint. I'm not in anyway affiliated with the company and I have not partnered with them for this post. I just wanted to share about their mission and products because they really are that good!
On to my joyful movement goal for the month! It's a bit more than half way through the month and I feel like I have met my goal. I am definitely feeling more excited about moving my body and I don't view the activities that I am doing as 'exercise' which is a nice shift in perspective. I find myself looking forward to getting outside and moving my body whether it's working in the garden, going for a walk, playing chase with my daughter or jumping rope.
Having that said, there are a few things that I have noticed about fitting movement into my day that haven't worked the way I thought they would. With running my own nutrition practice, I am using the early morning hours to take care of business tasks such as taxes (bleh), credentialing with insurance (yuck), scheduling and following up with clients and social media stuff (such as this blog!). So I have been struggling a bit with the decision to get in some early morning movement vs taking care of business. Business more often than not wins and I haven't been doing as much movement in the morning as I anticipated when I set my goal. There have been a couple of super rainy days when I was busy with the kids waking up early or totally exhausted at the end of the day where I didn't get much intentional movement into my day.
Overall, I feel like I have succeeded with my intention to move my body more and now it is definitely more joyful rather than something that 'I know I need to do'. As to whether I am active all six day out of the week is questionable. I am averaging around five currently, but my movement time is more than 20 minutes most days. It is so important to go through this process of setting a goal, re-evaluating the process to reach that goal and being realistic with yourself. I think I am at a good place with movement and will continue through the rest of the month!
Admittedly, I am feeling a bit overwhelmed with my gardening set up. There are a few things that need to be accomplished before I can safely put these plants outside. One of them is a dog/chicken proof fence around my raised beds. Currently, my chickens are roaming through the yard free ranging and they love it! They have fresh grass, clover and dandelion to eat every day as well as plenty of bugs, grubs and worms. Their eggs are incredible and I don't want to sacrifice that, but I can't have them scratching through the raised beds to get at worms and accidentally scratch up and knock over my yellow pear tomato plant that I spent two months nurturing inside. Hence a good fence needs to be installed as a barrier. We have quite a large area of land, so the chickens and dogs will still have plenty of space to roam.
I am in the process of giving the raised beds a desperate soil upgrade. The native soil here is very high in clay and low in organic matter. Over the last month, I have double dug each of the beds to loosen the soil deeper in the ground and allow the future plants to easily send their roots down. This is the only time that I plan on double digging. In the future, I will likely just add another 2x4 to the raised bed and build them up, adding compost and organic matter to the top of the soil. I'm also moving aged chicken manure into the beds to increase the nitrogen content and organic matter. I still have quite a few to go. Finally, the top layer will be fresh garden soil for heavy feeders that I will have delivered. I'm always reluctant to purchase soil, but since we moved in just before the fall/winter and didn't start a compost bin until now, we don't have many options. I guess that's it! I better get myself outside and working in the garden! ;)
Until next time, eat well!
Questions for comment: Do you have a favorite tea brand? Any movement goals or exercise related goals that you are working on or would like to share? What plants are you excited to get in your garden this year? Are there any seeds that you have started that are new to you? What is your favorite soil amendment?
This topic is near and dear to my heart. I find myself revisiting the definition of normal eating throughout my work with clients. We review what normal eating looks like and how to develop normalized eating patterns. The tricky part is defining what normal eating is for each individual client and guiding them on their journey to achieving it. This work serves as a constant source of inspiration as well as frustration for those that remain constricted and uncomfortable around food.
Unfortunately, our diet and food obsessed society bombards us with pressures to veer off track from intuitive eating which creates nearly impossible challenges for some. With patience and hard work, I have worked with clients to embrace a new way of eating. Truly, the most rewarding part of my work, is witnessing the overwhelming freedom that clients feel from intuitive eating. At first clients may be fearful of their own internal cues and experimenting with flexibility around food. But with more practice, the taste of freedom is enough motivation to continue to develop normal eating. The rules and restrictions they previously created for themselves gave all of the power and control to food. My clients are motivated and ready to take back that power and control over food by listening to their own body and internal regulations that, refined by evolution, have worked for thousands of years.
Our food system, cultural influences and societal beliefs play a role in the food that we eat. These have all changed drastically over the last century. Although our body was built to regulate our eating, admittedly our food looks very different these days. Processed, packaged and additive laden foods inundate our grocery stores. It tempts our tastebuds and manipulates our mind. Whole foods always will remain the basis of a balanced and nourished body. However, my definition of normal eating must include some processed, packaged foods in order to simply enjoy life.
I don't worry about going out to a restaurant to eat with my family and friends. There is no need to be concerned about the food coloring or additives in the Easter cupcakes that my kids will eat this weekend at school. I am confident in the food that I feed my family. Whole grains, pasture raised meats, fermented foods, whole milk dairy, fruits and vegetables all contribute to their daily meals and snacks. They are growing and thriving and their nutritional needs are met. This flexibility is essential for not only their health and well being, but also mine. It is how we teach young, impressionable eaters to follow their internal signals in our food culture. We model balanced eating and flexibility of food as a family unit and enjoy eating all different foods together.
One of her go-to meal requests right now is macaroni and cheese. Her favorite is her grandmother's home made version, but it is nice to be able to put a complete meal on the table in less than fifteen minutes on those crazy mom days. The other night we had steamed fresh green beans, whole grain macaroni and cheese (yes it is from a box!), and free range hot dogs. Not pictured were some dried cherries on the side. My daughter was quieter than usual (because she was busy eating!) which created a welcome chance for all of us to share about the events from our day!
Until next time, eat well!
Questions for comments: What are some of your favorite family meals? How do you get your kids involved in family meals? What does normal eating look like to you? How do you struggle with balanced eating and what are some things you're working on?
It's April! One of my favorite months out of the year for many reasons. Primarily because it signifies spring time and the natural world is budding and blooming, but also it is my birthday month! This year I am turning the big THIRTY! When I look back on all that I have accomplished during the last decade, there are so many things to be proud of. On the other hand it also helps motivate me to work towards a few goals that have been challenging over the last ten years. One of my goals, as you can probably guess, is to consistently integrate exercise, or as I will refer to it, joyful movement into my life to build health.
There are so many different pieces to building health! The following are just a few important parts: a positive relationship with food, joyful movement, normal eating, stress management, positive mental health, self acceptance, and oral health (perhaps those can be a focus in coming months?). While I believe that I am constantly, and usually subconsciously, working on my relationship with food and normal eating, I have struggled over the last decade to integrate movement into my life everyday. This is in part due to the attitude I had around exercise. I always looked at it as a way to control my weight rather than an activity that contributes to my health and well being, helps me feel strong and fueled for the day and improves my mood and attitude.
In my college years, I was a bit more sedentary as I wasn't participating in gymnastics in college like I had in high school. But, I was walking to and from class everyday and on a larger campus, those steps certainly add up. During the last couple years of my bachelors program, I really stepped up my efforts motivated primarily by weight loss. I went to the little workout room in my apartment building every morning and spent at least 45 minutes on the elliptical while watching TV. At the same time, I was on an elimination diet to heal my leaky gut, so naturally I did experience some weight loss and garnered attention from my peers. Once my gut had healed and I had more energy from exercising, life sort of took over and my original motivations didn't keep me going. I dropped my daily exercise routine, but I did learn valuable tools that I can use at this point in my life.
These goals will naturally shift the focus from exercise to joyful movement. Running five miles does not sound like a good time to me. I haven't ever been a long distance runner (cross country just about killed me in middle school), but I have always enjoyed running sprints. I did gymnastics in my youth and really miss it, so I will integrate some of the movement exercises that I used to do regularly. I enjoyed taking Barre classes in the past and doing some Yoga. I also really like lifting weights and jump roping. These are examples of what joyful movement looks like for me. It will look different for everyone depending on their previous experiences, what feels good in their body and their own movement goals.
Having that said, here are my goals and ideas to incorporate joyful movement for the month of April:
That looks like a great list to get started! I will keep you all updated at the midway point in the month so look for that post in the future. Today, I plan on taking a nice walk with my son on my back at Manito Park and playing on the jungle gym and swings with my daughter.
Until next time, eat well and enjoy moving your body! ;)
Questions for comments: Do you enjoy exercising or do you incorporate some form of joyful movement into your routine? What are examples of joyful movement for you? How have you been successful, or what have you struggled, with moving your body in the past?