Hey, I'm Claire Chewning! I'm a Registered Dietitian who helps people recover from the effects chronic dieting through the practice of intuitive eating.
Looking for a few simple suggestions that will actually help you improve your nutrition? Lock in 🫡
& be sure you’re following along for more realistic nutrition advice 🫶
Sometimes the reason you can’t stop thinking about food is because your body is trying to get your attention 👀 …ever thought of it that way?
Not eating enough isn’t always the culprit behind “food noise,” but it’s a big contributor for a lot of people I work with.
Why? Because when you’re underfed, your brain stays hyper-focused on food.
You’re thinking about your next meal while eating the current one. You’re having intense food cravings. You’re relying on willpower to stick to your plan. And eventually, that willpower runs out (not your fault btw, this is super common).
So instead of making the goal, “let’s see how little I can survive on” try to make it, “let’s eat in a way that helps me feel energized, satisfied, and at-ease around food.” Focus on adequacy, balance, and variety.
When you do this instead of trying to “control” your intake by eating as little as possible, the less control food tends to have over you. 💜 if this resonates!
If I see you doing any of these 5 things we’re fighting 😤
Did you make it through the list unscathed? Let me know in the comments!
Quick reminder that your #1 nutrition priority should ~not~ be eating as little as possible. What can you focus on instead?
✅ eating enough
✅ enjoying a variety of foods
✅ balancing your meals with foods that taste good AND support your health/energy levels (think: a source protein, carbs, fat, and color/fiber at meals and at least 2 of these combined at snacks)
✅ knowing that it’s your big-picture habits that matter most, not the occasional day or week filled with less nutritious choices. Flexibility is healthy!
Share this with someone who could use the reminder 💛
Want support getting out of the “I need to eat as little as possible” mindset? Use the 🔗 in my b!0 to see how many 1:1 sessions you have covered with an RD on my team. Most of our insurance clients have at least several sessions covered at $ out-of-pocket 🎉
Prep details ⬇️
1. Cooked protein: ground turkey. Half combined with bell peppers and onions for burritos and burrito bowls, the other half added to a pasta bake ready to pop in the oven for a quick weeknight dinner.
2. Nutrient dense dip or sauce: using up what I have! This week it’s hummus, salsa verde, and plain Greek yogurt to use as a base as needed.
3. Ready to eat produce: simple fruit salad with strawberries + grapes and ribboned carrots to use on rice bowls later in the week.
4. Grab-and-go lunch option: spicy cauliflower and chickpea wraps.
5. Nourishing breakfast: coconut and carrot loaf 🥕
Want more help with your weekly preps? I’m hosting a live prep workshop in my membership community next Sunday afternoon using this 5-step framework!
This workshop is perfect for you if you love the idea of prep but struggle to come up with ideas, follow through, or finish in a timely manner. I’ll guide you every step of the way!
You can join The Collective via the 🔗 in my b!0 ($24). Recipes + grocery list drop on Wednesday.
What are you prepping today? 👩🍳 ⬇️
To make matters worse that video had 10x more views than this one ever will BUT if you’re seeing this, glad you’re here 🫶
How I build a balanced + satisfying meal when I have nothing prepped ⤵️
The three questions:
1️⃣ What sounds good? (Consult your taste buds)
2️⃣ What’s available? (Be realistic)
3️⃣ What do I need from this meal? (Consider the nutrition side of things)
These questions are great tools (save them) to prevent you from overthinking food decisions. Nutrition doesn’t have to be complicated!
Save this tutorial for when you want to be the friend who comes bearing fiber 🥕🥦🌶️
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P.s. Ready to learn how to incorporate more nutritious foods in ways you’ll ~actually~ enjoy and stick with for months + years to come? My team and I would love to support you 1:1! Most of our insurance clients pay $0 out-of-pocket for their sessions with us. 🔗 in my b!0 to get started with a benefits check and book a time on our calendars 🎉
Happy Registered Dietitian Day from the Yours Chewly Nutrition team!
Wondering what it’s like to meet with a virtual Dietitian? We can help you with things like…⤵️
✅ learning how to recognize your hunger + fullness cues (and what to do if these cues feel absent or inconsistent)
✅ figuring out how to add IN a variety of foods to support your health
✅ using nutrition as a tool to help manage PCOS, diabetes, high cholesterol, and GLP-1 use/side effects (if you + your care team decide these meds are a part of your journey)
✅ being creative and efficient in the kitchen so that you can eat more meals at home to save $$ and reduce food waste
✅ keeping once “off limits” foods in the house and learning how to enjoy them without guilt, shame, or feeling out of control
✅ quitting yo-yo dieting for good and prioritizing nutrition without a side of diet rules
Follow the first 🔗 in my profile to get started with an insurance benefits check. Most of our clients have anywhere from 3-unlimited sessions covered with us at $0 out-of-pocket!
And THANK YOU to all of our past + current clients. We are so grateful to be a part of your life 🥹🫶
This week’s prep details ⬇️
1. Cooked protein: honey harissa baked chicken thighs
2. Nutrient dense dip or sauce: lemon tahini yogurt dip
3. Ready to eat produce: grapes + strawberries to pair with cheese sticks for snacks
4. Grab-and-go lunch option: deconstructed enchilada bowls
5. Nourishing breakfast: lemon blueberry oatmeal bake with a lemon blueberry chia jam
Save this for your future 5-step-prep inspiration!
All of these recipes & the recording of this prep workshop are in my membership so you can follow along step by step. Join us via the 🔗 in my b!0 and next live prep class is in April 👩🍳