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The Loaded Yogurt Bowl (LYB)

Oct

01


LYB with Super SHE-ro muffin, mixed berries + yogurt for a quick grab & go en route to the chiropractor… Kingston is praying for leftovers!

LYB with Super SHE-ro muffin, mixed berries + yogurt for a quick grab & go en route to the chiropractor… Kingston is praying for leftovers!

I think this might be the reason I’ve been struggling this week and it’s only Tuesday. Here’s the thing. I make some version of my LYB everyday because it’s one of my FAVE things to eat and it only takes perhaps three minutes to whip up….as long as I have all the key ingredients.

The crucial base layer is missing from my fridge right now. So is the back-up freezer supply. I’ve officially run out of my favorite Super SHER-ro muffins and when that happens, there is no LYB. This causes me to struggle due to a major default meal/snack being out of rotation. (PS: muffin recipe here)


This muffin is LIFE.

This muffin is LIFE.

This is a staple in my daily routine so when it’s NOT an option, my brain just can’t comprehend why. And I struggle with making a food decision. I mean, it’s not like I don’t have food in the house. I do. But ever since I’ve turned myself onto mindful + intuitive eating, the vast majority of my meals + snacks are something to get excited about. Really excited about. And I LOVE these LYB because they as versatile as they are delish.

When I was stuck in that cycle of trying to lose weight, the frozen Weight Watchers meals and “diet” food sucked. Who can get excited about a frozen enchilada? They tried, oh they tried to make good food but it was never like the authentic “not-allowed-on-your-diet” Mexican feast with the thousand corn chips + hot queso dip and a margarita. RIGHT?

The reality is I didn’t trust myself around really good tasting food because if I let my guard down and ate cheat food, I would stuff myself silly. Never kept cookies, ice cream, sweet treats or chips and snacky foods around because I simply couldn’t have those foods in the house without them calling my name. Cuz if I did it was game over. Then the horrid guilt sets in.

THAT is what dieting and deprivation does to you. No seriously, google the Minnesota Starvation Experiment and read about it. Creates this fear of food and a distrust that your body will not know how to self-regulate your food intake.

But when you do work with mindful + intuitive eating, not only do you delete old diet behaviors, beliefs, patterns and thoughts, but also you start to explore the world of food and enjoy nourishing your body on another level with JOY!

This LYB recipe is something I crafted during my personal mindful + intuitive eating journey as I explored tastes and textures that I would enjoy. I hope you love it as much as I do! This brings me pure food joy and happiness… with no guilt, shame or fear of weight gain. I think the biggest compliment I’ve received it when my dad commented that it looks like I eat dessert all the time 🙂


LYB with strawberries, cacao nibs, bee pollen and large flaked shredded coconut

LYB with strawberries, cacao nibs, bee pollen and large flaked shredded coconut

NUTRITION ATLANTA LOADED YOGURT BOWL

Ingredients:

Super SHE-ro muffin; see pics below (or sub w other muffin)

1/2 – 1 cup yogurt of choice (my belly demands dairy-free and I love Lavva brand!)

1/2 cup fruit of choice (my favorites include berries and pomegranate)

1-2 teaspoons cacao nibs

4-5 walnuts, crumbled

optional: shredded coconut, sliced almonds, hemp seeds, dried fruit, bee pollen

Instructions:

  1. Crumble muffin in bottom of bowl.

  2. Add yogurt, berries, and topping of choice.

  3. Enjoy with a warm cup of herbal tea or my Loaded Protein Hot Chocolate!

Can’t get any easier than that! I whip this up in 2 minutes at night (I like to store in these glass containers) and pack for work. You can make a bigger, heartier bowl as a meal or smaller version as a delicious snack you’ll get excited about eating… trust me. Clients and mindful eating challenge participants all same the same thing – where have you been all my life?!?

Tag me in your gorgeous creations on social using #NALoadedYogurtBowl


You can see the shredded zucchini, carrot, walnuts + sunflower seeds in these mini Super SHE-ro muffins- chock full of nutrition goodness!

You can see the shredded zucchini, carrot, walnuts + sunflower seeds in these mini Super SHE-ro muffins- chock full of nutrition goodness!

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THE LATEST

This feels like the most vital blog post I’ve ever written.

Like many of you, I’m feeling a very heavy heart and deep emotions about the national status and inequality we suffer from.

I have not/Hnat addressed racism on my blog or with you, but like so many others, I have had to process my feelings and now it’s time to speak to my community. Actually after learning about the history of racism, I’m ashamed I didn’t bring this topic up sooner.

Many of my are here for mindful + intuitive eating wisdom. But the truth of the matter is that we can not/Hnat do the anti-diet work without also doing the anti-racism work too.

They are in fact deeply and intimately related.

Diet culture is firmly rooted in racism.

Anti-Racism and Anti-Diets: What is the Connection? 

First thing’s first: we need fat in our diets.

Thankfully long gone is the fat-fearing diet days of the past with low-fat and fat-free products! Fats are essential for long-term energy, cell growth and communication, organ protection, insulation for your body, nutrient absorption, and hormone production.

So yes, your body definitely requires good fats.

There are numerous diets out there that are either at one extreme of the “fat spectrum” or the other. For example

Getting back to basics: FAT

Hey y’all! My name is Harley Cobb and I’m a rising junior at the University of Georgia, majoring in Dietetics. I was born and raised in Charlotte, NC (the Queen City!) where I also became a 200-Hour RYS certified yoga instructor last summer.

This summer, I will be Jennifer’s “sidekick” in all things mindful and intuitive eating with Nutrition Atlanta!

Meet my new summer intern, Harley!

Perfection is this unsustainable goal that can be toxic during a diet. It does not last long and can lead to negative mental chatter and falling off the diet wagon.

Dieting is not normal – or sustainable. But in todays world you would think that dieting is totally normal. The problem is that dieting and restriction is a swift gateway to binge-y like behaviors.

Dont believe me? Google Minnesota Starvation project or….

Why I Let Go of the Chronic Need to be PERFECT