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Improve your nutrition and relationship with food in 5 simple steps

Improve your nutrition and relationship with food in 5 simple steps

by | Last updated May 27, 2022 | Published on May 27, 2022 |

If you’ve ever wanted to change your nutrition and relationship with food for the better, but you’ve gotten stuck or lost along the way, then you’ve come to the right place! During my years as a dietitian and a mother, I’ve learned a lot about what works and what doesn’t when it comes to making lifestyle changes and feeding oneself and one’s family. I started this blog to share the insights I’ve developed to help women navigate this crazy food landscape and move forward in their behavior change journey. In this post, I’m going to discuss the 5 step process I created to cover all the major aspects of getting a nutritious meal on the table and eating it (including your mindset!).

8 simple (and fun!) goal tracking ideas to maximize success

8 simple (and fun!) goal tracking ideas to maximize success

by | Last updated May 23, 2022 | Published on May 19, 2022 |

Welcome to the second part of my post series on goal-tracking. In case you missed the first post, I discussed what goal trackers are and why they work so well. In this week’s post, I’ll talk about some of my favorite goal tracking ideas. Whether you are a paper-and-pencil kind of gal, or if you prefer to go all-digital, there is a goal tracker out there for you. Whichever you choose, I hope it helps you to maximize success!

4 reasons to track goal progress when changing behaviors

4 reasons to track goal progress when changing behaviors

by | Last updated May 23, 2022 | Published on Apr 30, 2022 |

I am kind of addicted to goal-setting. I think it has something to do with my ADHD brain; I like to jump from one thing to the next and get started on new and exciting projects. But regardless of whatever goal I am working towards, there is one thing that helps me to stay consistent and make progress: goal tracking. Goal tracking is quick, easy, and it can even be fun. And, perhaps more importantly, it can also increase your odds of achieving whatever it is that you are striving for.

“Celebrate a World of Flavors” with AND’s National Nutrition Month®

“Celebrate a World of Flavors” with AND’s National Nutrition Month®

by | Last updated Apr 27, 2022 | Published on Mar 24, 2022 |

Every March, the Academy of Nutrition and Dietetics (AND) educates consumers about good nutrition and health via their month-long celebration, National Nutrition Month.® This year’s theme – “Celebrate a World of Flavors” – reminds us that embracing the cultural foods and traditions that already shape our eating habits can contribute to a balanced diet. It also invites us to step outside of our comfort zone to learn about and try foods from other cultures. 

Create a simple balanced diet using the food groups

Create a simple balanced diet using the food groups

by | Last updated Mar 7, 2022 | Published on Mar 7, 2022 |

Maybe you want to eat better but you are overwhelmed and don’t know where to start. Should you go ketogenic? Or vegan? Or gluten-free? What do those even mean? As a dietitian here’s what I recommend: instead of making your diet more complicated and restricted, make it simple. The easiest, most straightforward way I’ve found to improve your diet is to utilize the food groups.

Plan to Eat review: save time and simplify meal planning

Plan to Eat review: save time and simplify meal planning

by | Last updated Feb 12, 2022 | Published on Feb 12, 2022 |

If you’ve ever wanted to start meal planning but are overwhelmed at the prospect, then I have an easy, inexpensive solution for you. It’s an app called Plan to Eat, and I’ve been using it since 2015 to feed myself and my family. In this Plan to Eat review post, I’ll be showing you not only how the app works, but also all of the ways it can save you time meal planning.

Use these easy tips to make changes that last

Use these easy tips to make changes that last

by | Last updated May 23, 2022 | Published on Jan 26, 2022 |

If you want to live a healthier life, but you keep getting stuck in an endless cycle of trying -> failing -> quitting -> trying something else, then you are not alone. Changing our behaviors is hard, but you can break this cycle. Keep reading to learn some tips to make changes that last and improve your life and your health for the better, permanently.

Helena Ramadan, MS, RDN

Welcome to Spark Change Nutrition! I'm Helena, and I love sharing nutrition info, meal ideas, and strategies for balanced living.
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