Cait

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Cait

I’m a Registered Dietitian and mom with a goal to help everyone get tasty, satisfying meals on the table without a lot of effort.

I believe in a non-restrictive approach to wellness and love showing people the freedom in listening to their bodies. empowering individuals to make peace with food, their body & their life. providing:
achievable easy meals & plans || realistic nutrition advice || unending encouragement to listen to your body, be yourself & love your life.

15/10/2021

one of the things I hear most often from individuals looking to break free form diet culture and embrace intuitive eating is “I feel like all I’m doing is thinking and analyzing my food behaviors and all I want to do is stop thinking so much about food.”

this is completely understandable. when food and food rules have owned your life for so long, and you finally embrace the thing that’s supposed to help you break that cycle, it can feel like a lot.

the difference is, while intuitive eating may require a deeper dive at the outset, it ultimately sets you *free* from all the over-thinking and analyzing of food & food choices, setting you up for a peaceful relationship with food that can last a lifetime.

dieting and food rules feel simple at the outset, but keep us in a never-ending cycle of distress around food.

28/09/2021

body image is incredibly complex and individualized. it’s nuanced and layered and for most, there’s not a simple switch you can flip that will suddenly alleviate negative body image.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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that said, if you’re currently attempting to diet in order to ‘solve’ your negative body image, I want to encourage you to reconsider.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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dieting may temporarily improve the way you view and perceive your body, but for most that’s short-lived. often it only serves to start a never-ending cycle of body loathing and dieting, leading to feeling even worse about your body than you did in the first place.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we live in a society that fears fatness and praises thinness at all costs. at times, it can almost feel as though there is no choice but to continue the fruitless pursuit of dieting in order to get your body to ‘fit in’ and feel better.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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but please know: you do not need to change your body in order to fit into society’s standards, society’s standards need to change to accept and respect all bodies.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I can assure you that continuing with diets and disordered patterns in attempts to make your body fit society’s fatphobic, unrealistic ideals will never offer you the peace with your body that they promise. these habits put you and your body on opposing teams, creating an even deeper divide.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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rather than trying to fit your body into what you think it ought to be before you’ll care for it or better relate to it, try caring for it and relating to it just as it is. often this one act of being on the same team can help improve our relationship.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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24/09/2021

for anyone out there waking up with the heavy weight of facing yet another day 'fixing' your body, I want you to know that you were not born believing your body was a problem to be fixed, and you do not have to commit the rest of your life to doing so.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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diet culture pushes the idea that, but for a very select few, something is inherently wrong with our bodies; that our bodies are constantly in need of 'fixing.' whether this is sold under the guise of health or vanity, the solution is always the same: spend money, time, effort and energy on our plan/products to rectify the wrong that is your body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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this solution ensures money in their pocket but leaves you defeated, depleted and on a never-ending pursuit of something that never needed finding.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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please know: your body is good. your body is your only home as you walk this earth and it deserves care and respect no matter its size, shape, ability.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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22/09/2021

fall is officially here which means it’s time to break out one of my tried and true favorite fall soups! I have this on the agenda to make today and I cannot wait!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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loaded with cheesy spinach tortellini, veggies and a creamy tomato broth, it comes together quickly with minimal clean up!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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recipe link is in my profile: https://caitsplate.com/tortellini-chickpea-italian-soup⠀⠀⠀⠀⠀⠀⠀⠀⠀
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20/09/2021

what does, or what would, freedom from diet culture and disordered eating look like for you?

it can be all too easy to get caught up in adhering to diet culture and disordered eating’s strict rules and schedules.

often, we’re so distracted by the pursuit of adherence that we don’t take the time to sit back and reflect on all that we’re sacrificing in order to do so. it’s not until we’ve left behind so much (friends, relationships, real connection, true presence in important life moments) that we recognize it.

consider this your friendly monday morning reminder that there is so much life outside diet culture’s rules.

14/09/2021

If you struggle with feeling guilt or shame when eating past a certain hour at night or if you feel you’re somehow failing in doing so, you’re not alone.

We live in a culture that praises restriction, glorifies the idea of ‘willpower’ over our biological signals and shames those who don’t adhere.

The idea that you can’t or shouldn’t eat past a certain time stems from diet culture. In reality, our bodies don’t punch a time clock and there is no magical time at which we stop needing fuel and/or stop digesting.

In addition, given that the numbers show the majority of us are dieting, restricting or engaging in some form of disordered eating, it’s entirely likely that the eating you’re doing at night is, in large part, your body trying to make up for any restriction (real or perceived, intentional or unintentional) it may have endured earlier.

Rather than placing blame on yourself, regard the eating as an indication that your body is working as it should - ensuring you’re making up for the needs you have (physical, mental or emotional) in order to protect you. Remind yourself that there’s no ‘right’ or ‘wrong’ time to eat and that sometimes, for a variety of reasons, our bodies may make up for additional energy needs at night.

Of course this topic is incredibly nuanced and there are likely multiple layers, but approaching these situations with understanding and compassion rather than self blame is a critical part of healing your relationship with food.

Hope this helps anyone struggling with this today ♥️

12/09/2021

apple cider pancakes for your sunday morning 🍎🥞done in about 15 minutes using less than 10 ingredients!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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grab the recipe link in my profile: https://caitsplate.com/apple-cider-pancakes/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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08/09/2021

are you someone ready to jump on the fall bandwagon as soon as september hits or do you savor summer?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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usually I'm all about jumping into fall but this year I find I'm actually wanting to hang onto these last bits of the summer season.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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this spicy corn & tomato basil ravioli is one of my favorite late summer dishes - it's quick, easy and flavorful which hits all my boxes these days.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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grab the details here: https://caitsplate.com/spicy-corn-tomato-basil-ravioli/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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19/01/2021

hear me out. I know we've been taught to celebrate things like weight loss, toned muscles, beauty procedures that help us look younger...but here's why I always caution against putting so much focus on appearance:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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bodies change. weight fluctuates. skin sags and wrinkles. hair grays. these are all part of the natural process (& privilege) of aging.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we live in a society that promotes this backward idea that our appearance should remain stable despite years passing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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rather than internalizing the false idea that we need always be reaching backward and working to re-obtain what once was, allow your body to showcase the beautiful signs that you were given yet another day to walk this earth. another chance to pursue your passion and purpose...both of which are so much more important than how you look.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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to anyone that needs this reminder today: you are not your body. your worth and well-being is not dependent on your appearance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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16/01/2021

tweaked my slow cooker turkey, bean & veggie chili this past week to make it meatless and it was 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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here’s how I did it:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 red onion, finely chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 cup diced bell peppers (I used a mixture)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 cloves garlic, minced⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tablespoons tomato paste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 (28-oz.) can diced tomatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 15-oz. can black beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 15-oz. can kidney beans, rinsed and drained⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 1/2 cups veggie broth⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3 teaspoons chili powder (+/- as desired)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 teaspoon ground cumin⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 teaspoon dried oregano⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1-2 sweet potatoes, peeled & cut into 2 inch cubes⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Salt & pepper, to taste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2-4 tbsp. olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 cups cooked quinoa⠀⠀⠀⠀⠀⠀⠀⠀⠀
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place everything but the quinoa into a slow cooker & place on HIGH for 4 hours. Stir in cooked quinoa & add additional salt / pepper / spices to taste. top with your favorite toppings (I love cheese, avocado, yogurt & hot sauce).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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this chili is great right away (even better after a day to marinate in the fridge) and is an easy make-ahead meal you can enjoy all week!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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14/01/2021

these greek spinach & feta turkey meatballs make for a super simple weeknight meal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I'm partial to serving them over some couscous or quinoa, slathering them in tzatziki sauce then adding some fresh cucumbers, red onions, tomatoes & pita bread.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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but you can really serve them up in whatever way you like best! done in 35 minutes and makes enough to eat for several meals 🙌🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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grab the recipe on (link in bio): https://caitsplate.com/greek-spinach-feta-turkey-meatballs/⠀⠀⠀⠀⠀⠀⠀⠀⠀
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13/01/2021

just to add a little perspective around the messaging that’s out there telling us all how to “lose the COVID 15...”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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let's reframe the fear mongering language around weight gain during this pandemic as a sign of privilege. having enough, at a time where so many have lost so much, should be looked at as nothing but a positive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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our bodies are meant to shift and change with different seasons of life. using food as one way to cope with hard emotions is completely common and part of a peaceful relationship with food.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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we are in unprecedented times. seeking self-comfort and care in whatever way works for you is OKAY. having gained weight during this pandemic is OKAY and not something you need to be jumping to 'fix' or 'correct.' and most importantly, it's okay to reframe comfort eating to something you can be grateful for, a coping skill you have the privilege and opportunity to enjoy, rather than berating yourself for it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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sending everyone a great big virtual hug today 🤍⠀⠀⠀⠀⠀⠀⠀⠀⠀
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