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Hi! My name is Constance, Connie for short, and I'm so excited you are here. I'm a full time graduate student and part time teaching associate at the California State University Los Angeles where I'm studying Nutritional Science + the Coordinated Dietetic Program. My journey to nutrition first came to be through my undergraduate studies at DePaul University in Chicago, a place I consider my second home. Through falling in love with the sciences, my experience as an AFAA group fitness instructor, and my love for people, I realized that helping others improve their lives through food and their mentality surrounding food was something I would want to do for the rest of my life. Besides nutrition (I believe everyone needs hobbies) I work with kids of all ages and enjoy connecting with them through my two favorite organizations, the YMCA of The Foothills, and the American Youth Soccer Organization. My passion lies in nutrition education and I hope to work in outpatient education as an RD!  

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  • “I just don’t know what to pack for lunch - can you give me a meal plan?” is another common topic that comes up in counseling sessions. I always explain that I don’t give meal plans because we all have different preferences and budgets and that there are really two options- more prep and less money or more money and less prep. I go with the latter because I just haven’t been in the mood to cook and I would rather have trader joes do it for me. The following also goes for any meal anywhere- even if you are a freshman on a meal plan! .
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My basic meal plating method is carbs, protein, and fat + fruit or/and veg + fun food. This is the ideal and sometimes it doesn’t happen because.. life- but as long as we get a mix of most of this it will do! The only thing I’m missing above is a nice complex carb but I throw that in the day of with whatever is around – likely a leftover dinner roll. .
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The other key is to have EXTRA FOOD. Since hunger cues ebb and flow, what I pack is only an estimation of what I think I might need that day. I could be extra hungry on the drive home or in between sessions so I’ll whip out a trusty snack. Cheese sticks and @lifewaykefir cups are must haves (both are great protein sources), as are other combo snacks like trail mix. Fruits that last are also a plus. 
I teach the meal plating method because it’s a way of eating that will last us our whole lives and gives us just a gentle guide anywhere we are be that trader joes, Chipotle, or the dining hall. #ad #lifewaykefir
  • Weekending with some spicy fried chicken @baohausnyc at @smorgasburgla with my gals. Spicy crisp juicy with some fluffy sweet (thanks @heymrroe ) making for an ideal first course 😍 did you guys try anything new this weekend?!
  • Sometimes you talk about food all day and don't feel like cooking or prepping for yourself so you let someone else do it for you. Thanks @foreverytable ✌🏻 Also, this chili is SO satisfying.
  • Getting to the end of Body Kindess by @rebeccascritchfield calls for a new thing- To Don't lists. These are the things I'm not doing this month but instead will be... following my positive social media bubble intentionally and moving on, keeping up with job applications and loose planning but not obsessing for my upcoming RD future, cleaning if I feel like it but not feeling like my whole life needs to be revamped into a capsule closet, giving some extra love to myself and those around me without getting into the comparison and self loathing trap I think so many single people get into on v day, and just making sure I tell myself I'm exactly where I need to be. HBU!? 👇🏻
  • The number 1 complaint I get at the health center is “I feel out of control around food at lunch and I’m always temped to get what fast food is easiest on campus and I don’t know why!” After a closer inspection, I find that almost every student I talk to is skipping breakfast, the most important meal of the day for many reasons! .
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Not only does breakfast refill our glycogen stores to keep our bodies ready with a steady stream of glucose that our brain needs to function, but it ALSO sets us up so we feel way less out of control around food come lunch because we can arrive at a more appropriate hunger level. Why? Skipping breakfast sets us up perfectly for primal hunger- a state of being so hungry that reaching a comfortable fullness and choosing a balanced meal goes out the window and cravings for higher fat and carb foods increase just because of pure biology- not because of any amount of willpower that you don’t have.
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A quick breakfast of a minimum of carbs, protein, and fat will do the trick. Think PB + granola bar or a @lifewaykefir cup that has all three macronutrients in one place. Feel free to get fancy with toppings like granola and fruit too! Don’t be fooled- breakfast can TOTALLY be eaten on the metro or in the car. #ad #lifewaykefir
  • There are no limitations to joyful movement. It comes in all intensities. Tonight mine was a sweaty step + resistance class with my heart rate high. It doesn't mean this movement is better than something slower like walks with my dog or a Hatha yoga class- it just sounded good in the moment. Different days call for different movement. Joyful movement is moving because it feels good, you feel more energetic, you sleep better, and it adds something positive to your day (just to name a few things)- not in the name of weight loss or punishment for one's body size or food eaten.
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Did you move joyfully today!?
  • Will I ever take a photo of breakfast without actually eating some first? Probs not. Took a walk and podcast (food psych!) before making a toasted onion bagel with 1/2 cream cheese and 1/2 egg with vegan pesto + an orange! Been really into bagels lately- do you have a breakfast on repeat? 👇🏻
  • Thanks to @mollybcounseling for this! If you read chapters 1 and 2 of Intuitive Eating with me last week, in chapter two you were introduced to the intuitive eater. . “Intuitive eaters march to their inner hunger signals, and eat whatever they chose without experiencing guilt or an ethical dilemma. The Intuitive Eater is an unaffected eater”. P. 14-15
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Intuitive eaters don’t place certain foods on pedestals and others in cabinetes far away labeled with sharpie as forbidden. All food is equal can can be eaten with unconditional permission. .

Those two words- unconditional permission- may be the hardest to come around to in IE work. That is more than ok! 🤗 IE is not something that can be learned in a day or after you finish the book- it takes practice, self compassion, and curiosity and maybe even working with a professional specialising in IE.  Learning this permission will help you distinguish messages that may seem to align with this concept but really are just diet culture in disguise. .

Putting in IE work may help you see what kind of eater you were before. I certainly used to be a careful eater appearing to be the “perfect eater” per instagram standards who taught fitness classes on the side yet really was controlling the world around her through food in an incredibly unhealthy way that prevented me from living fully. I always thank IE for giving me my life back! Did you see yourself as any of the eater profiles? 👇🏻