Nutrition Month: Relationships with food



Today’s post is inspired by the book You’re Loved No Matter What by Holley Gerth. And since we’re on the topic of nutrition & food, I thought it would be a good time to have a little coffee chat regarding the way we feel about food.

I kinda cringe when I hear someone use the words “good foods or bad foods”.

Food for thought: The Food you choose to eat or not eat does not make you good or bad.




Yes, I know there are foods that may have a zero/negative calorie affect on us or some foods might give us more energy than others. But what I’m talking about is when we begin to demonize foods or put foods in categories where we attach status or rank the foods giving the food negative association. This begins to shift our relationships with the food.

What happens then, we take the adopted “you are what you eat” mindset and it quickly creates a backfiring sabotage boomerang that can trap us in our own choices. Our efforts, even with the best intentions of trying to understand what, how, when, and why to eat can literally send us on a downward spiral of performance and approval. Assuming that if we eat a certain food or follow a certain lifestyle it’s “GOOD” or on the flip side, to allow certain foods might cause others to consider our way wrong. Many of the unhealthy relationships we have with food are connected to circumstances and events in our own lives where food became a temporary healer, the defender, the culprit or the controlled variable in a life of consistent chaos. 

If you’re thinking…wait it’s just food how can we possibly have a relationship with it.

“No matter how developed you are in any other area of your life, no matter what you say you believe, no matter how sophisticated or enlightened you think you are, how you eat tells all. To discover what you really believe, pay attention to the way you act — and to what you do when things don’t go the way you think they should. Pay attention to what you value. Pay attention to how and on what you spend your time. Your money. And pay attention to the way you eat.”
– Geneen Roth Women Food & God

I tease when I say me and Coke Zero have an agreement that for every cup of Coke Zero I enjoy, I will drink 2 full 16oz bottles of of water on top of my daily recommended intake. But all jokes aside, these are the conversations we have with our foods. Although, often times they aren’t as cordial. Since I’m not a clinical eating disorders counselor I tread lightly but I want to offer you a resource if this is an area where you struggle beyond just one or two choices concerning your food. Please take a moment and look into the programs at  FINDINGbalance.




The prompt for today from Holley Gerth’s Coffee for your heart:

Part of getting free from the pressure to be perfect is knowing nothing can separate us from God’s love (Romans 8:38-39)

If this book had a soundtrack I think I could list a couple handfuls of Dove Award winning Christian Artists who’s songs might explain the depth of this book and I’d still not cover the full truth and definition of the wisdom Holley Gerth has poured out.

In the chapter “The God Who Loves You More Than You Know” Holley asks the question: “Do you really believe God loves you-not just tolerates you?” She goes on to explain that somehow we’ve somehow gotten the idea that God simply ‘puts up with us’ because He has to.

Romans 8:38-39 (The Living Bible)

38 For I am convinced that nothing can ever separate us from his love. Death can’t, and life can’t. The angels won’t, and all the powers of hell itself cannot keep God’s love away. Our fears for today, our worries about tomorrow, 39 or where we are—high above the sky, or in the deepest ocean—nothing will ever be able to separate us from the love of God demonstrated by our Lord Jesus Christ when he died for us.

Nothing we could EVER do {in error or striving for perfection} could separate us from God’s love because of God’s love.

*The following excerpt gives you an insight into the light Holley Gerth sheds on breaking the mindset that we must be perfect in order for God to love us.


“At the root of every human quest for perfection is a misunderstanding of God’s love for us. Our hearts are made for love, and if we don’t think we can freely receive it, then we’ll try to earn it. God doesn’t just love you; he IS love. God can’t be unloving. God’s love has not limits. God’s love has no expectations. God’s love has no requirements. God’s love is not dependent on us. God’s love has our ultimate good in mind. God’s love can’t be earned. It can only be received….In the Christian life, our focus is never to be on results. Instead it’s to be on remaining. (John 15:5-9) We remain in God’s love when we refuse to begin striving. We remain in God’s love when we stop trying to be perfect. We remain in God’s love when we simply receive it.”


Holley Gerth offers a “new perspective that will change your life” not just on the topic of perfection but on the character of God, the issues of our hearts and why the two are inseparable. NOTHING. Not even the choices we make can separate us from God’s love.

Whether food choices, life, relationships, misjudgments concerning our career paths, no matter the decision or outcome God cannot and WILL NOT love us any less.

Heart Pumpin:

Your fitness goal today is 20/20/20 

  • 20 minutes of cardio training – any kind that makes you breath & work with a little more effort that you’re use to using
  • 20 minutes of strength training – you don’t need any fancy equipment. Start with basic squats. Include push ups on your knees or toes, plank holds,  and burpees are a great routine for a head to toe workout
  • 20 minutes of flexibility training – Stretching can help eliminate that nagging tingling down the back of your legs, help relieve lower back pain and headaches and even help you to breath easier. Start with a basic stretch reaching up over head with both arms extended reaching for the ceiling. Reach the right arm higher than the left slowly tipping toward the left side of the room allowing the stretch to move down through the side of the body and repeat on the other side.
  • MORE STRETCHING: Next sit in a chair with your feet flat on the floor about hip width apart. Place your hands on the tops of your thighs. Take a big inhale through the nose, as you exhale slowly bend from the hips lowering your chest toward your lap – begin walking your fingers down the legs past the knees and if possible down to the ankles. INHALE through the nose tucking the chin toward the chest crawling the fingers up the legs unrolling your body one vertabra at a time returning back to the seated position.
  • MORE STRETCHING: Sitting up tall in the chair place the right hand on the outside of the left thigh and left hand on the left hip big breath in the nose, slowly allow your eyes to gaze over the left shoulder as you exhale sit up taller, hold the stretch breathing slow deep breaths 2-3 times slowly return to the center and repeat on the other side.

Spirit Movin:

1 Corinthians 10:31 So, whether you eat or drink, or whatever you do, do all to the glory of God.

1 Corinthians 15:58 my dear brothers and sisters, be strong and immovable. Always work enthusiastically for the Lord, for you know that nothing you do for the Lord is ever useless.


TASTE & SEE: WEEK 4 – Orange & Yellow Foods

Orange foods: One of the most important sets of nutrients in these orange-colored fruits and vegetables are carotenoids. Among the 600 or more carotenoids in foods, beta-carotene, lycopene and lutein are well-known leaders in the fight to reduce the damage from free radicals. Foods high in carotenoids may be effective allies against prostate cancer (beta-carotene), cancers of the mouth, pharynx, esophagus, stomach, colon and rectum (lycopene); and may help decrease your risk of macular degeneration (lutein). (SOURCE:

My personal Orange favorites are Sweet Potatoes, Carrots and of course Pumpkins; as for yellow, well I could only think of a few that I honestly can say I enjoy on a regular basis those being lemons, bananas, pineapple and yellow squash.


One of the best ways to manage your weight is to fuel your body with water, healthy fruits, veggies, and lean proteins—that way you’ll have the oomph to work out, build muscle, and burn calories.

Eating better doesn’t have to cost a fortune. Many lower cost stores offer organics, healthy options and better brands at a lower price. One of my favorite hidden gems is ALDI! Aldi’s Better For You section of their website has a ton of delicious recipes and offers a grocery list of items in their store. Check out the weekly ads online and create a grocery list to print and take with you to the store.



Recipe Round-up

From T25 – (Purchase your T25 home workout & Shakeology challenge pack here)

Tomato – Basil Salmon with Garbanzos (PROTEIN PACKED)

1/3 cup canned crushed tomatoes with basil, with juice

1 tsp. capers

1/2 clove garlic, finely chopped

1 (5oz) raw wild salmon fillet

Non-stick cooking spray

1 pinch sea salt (optional)

Ground Black pepper (to taste; optional)

1/3 cup canned chickpeas (garbanzo beans), drained

  • Combine tomatoes, capers, and garlic in a small bowl, set aside.
  • Season both sids of salmon fillet with salt and pepper if desired.
  • Heat medium skillet lightly coated with spray over medium – high heat.
  • Add salmon; cook for 2 minutes on one side. Turn.
  • Layer tomato mixture and chickpeas over salmon in skillet; cook, covered, for 5 minutes, or until salmon is cooked through and flakes easily when tested with a fork.

Nutrition information (per serving): Calories: 308  Fat: 10 g  Saturated fat: 2 g  Cholesterol: 78 mg   Sodium: 651 mg  Carbohydrate: 19g  Fiber: 1g  Sugar: 4 g  Protein: 33 g 


Pumpkin Pie Smoothie

1 serving of Chocolate Shakeology

  • 1/2 cup unsweetened canned pumpkin
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1 cup skim milk or almond milk

Cals: 272  Protein: 26g  Carbs: 41g  Sat Fat: <1g  Calories from Fat: 10

Taste & See why my family swears by the superfood nutrition of Shakeology. Taste it for yourself, see the change in your energy, reduced cravings and why is good for your body! Order today in either a 30 day bag, 24 convenient individual packs or 6 pack sampler. ORDER HERE!

2 Thoughts on “Nutrition Month: Relationships with food

  1. I love this post! Food does not define you as a good or bad person…make the best choices you can, find balance, and know that if you make a ‘mistake’ as long as you are striving for health, happiness, and balance your body will even itself all out!

    • Thanks Sarah. And I can’t even take credit for the quote I saw it on one of my favorite fitness friends’ instagram feeds. It was an eye opener and honestly it opened my heart, hurting for the ones of us that tried to feed our empty places.

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