How To Eat Intuitively!!

How I Eat Intuitively

Over the years I have pretty much counted everything.

Calories, Macros, Carbs, Fat, Sugar, Reps, Sets, and On and On!

Counting and measuring is a necessary tool to make progress on goals. When you count, you learn exactly what makes up your food. You're more aware of what you actually put in your mouth. You begin to notice how you feel when you eat certain foods and become more mindful of your choices overall.

However, after soooo many years of counting and swinging back and forth between eating too much, eating too little, and labeling food as good and bad, I really needed to repari my relationship with food.

Although I DO recommend counting to many of my clients in the initial steps toward a goal, after some time it's important to learn how to adjust meals and portions so that you can still eat all the foods you love.

This article is NOT going to address my views on counting.

This article is written as a guide to SET. YOU. FREE.... especially this Mother's Day Weekend.

If you're like me you have one or two celebration meals planned and if you're as lucky as me at least one of those will be cooked by the children. (Thankfully I have invested A. LOT. OF. TIME. in my kids "egg cooking skills".

So, to rid you of worry, food guilt, and set you free from COUNTING this weekend.

My #1 suggestion when transitioning to an intuitive eating approach is:


Here’s how I eat intuitively and still reach my goals!

My top 3 choices for Breakfast -

1. Greek Yogurt - Fage is my favorite. Add a scoop of Pro-Jym Protein Powder and some berries of choice (blueberry, strawberry or raspberry are my go to)

- Approx 350 calories, 40 g of protein and 15 g of fiber

2. Egg Whites with Salsa and Toast - 1/2 cup of egg whites scrambled in a pan, add 1-2 tablespoons of salsa and 1 slice of (orange) ezekiel toast.

- Approx 250 calories, 35 g of protein and 4 g of fiber

3. Chocolate Oatmeal - 1/2 cup of dry rolled oats, 1 cup of water, 1 scoop of Chocolate Mousse Pro Jym Protein Powder and a dash of salt.

- Approx 300 calories, 30 g of protein and 8 g of fiber

My top 3 choices for Lunch -

1. Turkey Wrap - 6 slices of thin sliced Oven Roasted Turkey Breast from the deli, a heaping handful of salad greens (I mix romaine, arugula and broccoli slaw), 5 or so dill pickle slices, just a sprinkle of Skinny Girl Raspberry Vineagrette Salad Dressing, wrap it all up in a Xtreme Wellness High Fiber Wrap

- Approx 175 calories, 19 g of protein and 11 g of fiber

2. Tuna Packet and raw vegetables - I literally just grab a fork and eat the tuna out of the pouch, sometimes I'll add a swing of hot sauce. And I pair it with any vegetables that are easy to grab. This is my favorite on the go meal.

- Approx 80 calories, 18 g of protein and 1 g of fiber. That's just for the tuna packet.... we won't count vegetables, you can't go wrong, you're basically adding all the good nutrients so have no shame, eat the broccoli or asparagus or bell peppers, celery, no regrets!

3. Leftovers from dinner!!! Not a copout I promise.... see below!

My top 3 choices for Dinner -

1. Air Fried Salmon with Broccoli and Parsnips - 4 - 5 oz of Atlantic Salmon, 1 cup of chopped parsnips, 1 cup of chopped broccoli. Literally stick it all on a pan and throw it in the air fryer at 400 degrees for 7 - 8 minutes.

- Approx 406 calories, 38 g of protein and 7 g of fiber

2. Filet Mignon and Sweet Potato with a Side Salad - 4 oz of Harris Teeter Rancher Filet mignon, 5-6 inch sweet potato and 1.5 cups of salad greens with a tablespoon or 2 of Skinny Girl Salad Dressing. Skillet sear your steak to your liking, toss the sweet potato in the air fryer at 350 degrees for 45 minutes, and toss the salad greens in a bowl.

- Approx 300 calories, 22 g of protein and 10 g of fiber

3. Protein Bowl with veggies - Basically add any 4-5 oz portion of protein that you want. Lamb, Chicken, Beef, Fish, Turkey - you can literally add, salt, pepper and garlic to any of the above for a solid flavor. Then toss that on a heaping bowl of cauliflower rice, add a dash of hot sauce and any vegetable (airfried or sauteed) on the side.

- Approx (depending on the protein you choose) 300-400 calories, 25 g of protein and 10 g of fiber

My top 3 choices for Snack -

1. Apple with Peanut Butter - 1 medium honey crisp apple, 1 TBSP of Smuckers All Natural Peanut Butter

- Approx 175 calories, 4 g of protein and 8 g of fiber

2. Chocolate Rice Cake with Peanut Butter - 1 chocolate rice cake, 1 TBSP of Smuckers All Natural Peanut Butter

- Approx 155 calories, 5 g of protein and 2 g of fiber

3. Meiomi Pinot Noir - 5 oz

Let's be real by Friday night, I don't measure out 5 oz so let's just take account for 2 servings and know it's somewhere between 5-10 oz.

Approx 240 calories, 0 g of protein and 0 g of fiber.... AND THAT'S OK!

Food is such a personal thing and "staying on track" requires getting to know your schedule, your cravings, your buffer foods and staying hydrated.

Helping clients figure out a solid nutrition plan that works for them is one of the favorite parts of my job!

Here is a nutrition crash course to get you going:

Nutrition Crash Course

Do You Know My Story?


I am Rebecca. I am a fitness and mindset coach who is passionate about empowering women. I help them get out of their own way so they can create a body and lifestyle that they love!

So what does that mean exactly?

It means I provide extraordinary support to women who wish to have life-changing transformation that occurs from the inside out.

When working with a client and creating their plan my focus is on the person as a whole. This means the nutrition and exercise is customized to who they are, their preferences and their starting point.

The game changing aspect of my program is the mindset coaching I provide. When I can help someone shift at the level of consciousness, achieving their fitness and health goals happens so much faster and easier!

In regards to nutrition I typically start someone off with very flexible meal planing, macros or calorie counting and food logging. Depending on how quickly progress is made we could spend 2-6 weeks or more in this phase.

There is nothing restrictive about what I teach and always include the foods that my clients love to eat. BUT, the need to log and count brings a great awareness that many people lack and is nearly impossible to learn without logging and counting of some sort.

However, my long term intention with all my clients is to teach them to eat intuitively...and that comes with learning how to trust themselves, their body’s signals and understanding which choices will benefit them and feel good to make.

I teach them everything they need to know about nutrition so that they can confidently implement and sustain healthy eating for the so much faster and easier!

Now The Who...

Who I’m not for:

If you’re looking for a basic nutrition or training program with no focus on your mental and emotional health, I’m not the coach for you.

If you’re looking for a coach who doesn’t care about you as a person or isn’t invested in your results, I’m not the coach for you.

If you’re in a place where you’re not ready and committed to making some incredible changes, I’m not the coach for you.

So, WHO is it that I love to work with?

I work with women who deeply wish to tap into their inner badass and elevate every single area of their life.

I work with those who are committed to transforming their mind and bodies because they are ready and willing to invest in themselves and their dreams.

I work with women who are finally ready to prioritize themselves because they know they are worthy and deserving of a body and lifestyle that serves them at a high level.

A lot of the time I can see more of what’s possible and available to my clients than they can.

And because I have so much conviction and certainty about what is possible and available to them, it allows them to adopt that same belief and certainty in themselves.

From there, it makes everything and anything entirely possible for them.

You will never experience a more comprehensive and holistic approach to designing a lifestyles and body you adore!

How To Make It Easy To Stay On Track When Eating Out:

With Spring in the air and grilling season around the corner and Mother's Day on Sunday, I thought I would share some extra tips with you so you can stay on track with your health goals and not be deprived of the experience.

Here are a couple of images you can save to your phone as a quick reference/reminder of my top tips when ordering OUT!!

If you found this content helpful and want a personalized plan to make your life healthier and happier give me a call!

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